Lazy Girls Guide to Food Prep
I dont like the word lazy…. but I have to admit when it comes to cooking I am NO Betty Crocker, or Martha Stewart for that matter. I mean we all have our strengths and weaknesses..... right? I do however know how important food prep is to staying on track. Being on the go all the time I have to be prepared or I am grabbing whatever I can and no matter how hard we try or think, we never really know what we are getting at restaurants. Days when I have food prepared for most of my meals versus ones when I don't I am more successful as far as how I eat nutrition wise.
Which leads me to this blog, and why I am sharing some of my secrets with you (you're welcome). We need natural not artificial loaded foods in our diets everyday. My rule is 80/20. 80% of the time stick to eating natural (scanning the outside of the grocery store aisles) and 20% you can splurge. Luckily more retailers are now jumping on board the health food train, and it is easier than ever to find what our bodies really need to succeed in health from the inside out.
Lazy girl rules:
- Rule #1 - Stick to the Basics:
- Protein is always number one on my list when prepping food. Cooking these bad boys in bulk takes the guess work out of the rest of the week as you can make salads, stir frys, wraps, etc. I also buy carton egg whites, yes I know many will argue with this but no cracking involved and can just pour and go!
- Complex carbs are the carbs our bodies want. Carbs do NOT need to be your enemy if you eat the right ones and not in extreme excess your body will start to use them properly and you won't gain a ton of weight but instead you will use them for fuel.
- Veggies and Fruit. I like fresh of both, but I also like to buy frozen. Frozen fruit I throw in my overnight oats or protein shakes versus using Ice to change it up. When buying Frozen though be sure to pay attention to sodium content and sugars. Sugars tend to sneak in frozen fruit (not natural ones) and sodium is sometime added to veggies so look at those labels! Remember too much of a good thing is not good.
- Healthy fats- Buy avocados, nuts, nut butters and olive/coconut oil. Add these things (portion controlled) to meals to get the fat YOU NEED!
- EVERY meal should consist of a lean protein (chicken, fish, ground turkey, lean beef, eggs, protein powder), complex carbs, and a healthy fat!
- Rule #2 - Go to Target, Trader Joes and Fresh Market (on Tuesdays)
- Who doesnt like these Target and TJ's? They both now carry these amazing all natural microwavable options like sweet potatoes, quinoa, brown rice, veggies, and veggie combos with olive oil, etc. Heat those bad boys up in no time and add to your proteins. Carbs and Veggies … Check! (side note though, be sure to look at sodium and sugars AND ingredients, they should JUST list what foods are advertised, nothing else).
- Fresh Market on Tuesdays is winning. You can get natural chicken for $2.99/lb and some other meats too depending on the store. That is less than some hormone added wannabe chick (my name for it atleast) is at other grocery stores. I am sorry if you do not have one near you.... but research somewhere similar. Seriously.
- Rule #3 - Buy a crock pot…. and liners
- My crock pot is one of my best friends (true story don't judge). I throw a liner in it, throw chicken and onions or chicken and salsa, or ground turkey and either of the two, some spices and go about my day. Later on I portion it all out, throw out the liner, and protein prep done!
- Rule #4- Overnight Oats and Protein shakes
- I dont care who you are, you need to eat breakfast. Overnight oats are the easiest and yummiest thing ANYONE can make. Take your portion of oats (probably 1/3- 1/2 cup) add water or almond milk, fruit or whatever your heart desires. Then put it in a air tight container (or just finished PB jar) in the fridge the night before. Wake up and eat the next morning! Add a protein shake to it or just throw some protein in it the night before (because you do need protein in the am, and lets be real most of us don't have time to make eggs).
- Rule #5- Buy a SCALE. (and BPA Free Tubberware)
- So we have shopped, cooked/ microwaved now we have to measure this stuff out! Portion control is a MUST.
- We all have different needs so ladies if you are making you and your mans meals for the week you both do NOT need the same portion sizes. Guys need more, they have more muscle and testosterone meaning their metabolism is naturally faster (I am jealous too). Figure out your portions then divide these meals into BPA free containers and put in the fridge for the week and you have NO EXCUSES!
Y'all this really should only take about an hour if that (minus the crock pot and shopping time). There is no excuse we cant all do this! If you suffer from prep laziness like me I hope this helps! Let me know, and as always check out my training and nutrition help options if needed! :)