Workspace And Tools: Start with a well-organized space to prep. Next, you’ll need your tools. Reusable food containers, food scale, and measuring cups are the basic tools you’ll need. An ice chest or bag to carry food is important too. We also recommend keeping a food go-bag packed. Here are a few items to keep in your go bag:
1. Extra Snacks: (options found in the “Extra Snacks” screen). You never know when you’ll be unexpectedly delayed or have a change of plans. If you are in the habit of carrying an extra snack, you’ll always be prepared. Select low perishable snacks for this emergency stash so you don’t have to constantly throw them out.
2. Reusable Utensils: You can always grab “something” at the grocery store, but utensils aren’t always readily available. It’s a simple trick we’d rather you not learn the hard way.
3. Salad Dressing: You can get a salad just about anywhere –what makes it a bad choice is almost always the dressings options. Just carry your own and you’ll never have to worry.
Shop Well / Prep Well: Prep Starts At The Grocery Store. If you shop well, you’ll prep well. Build your meals using the MetPro app. Purchase items in bulk, get a limited quantity of perishable items each trip and have a regular day for shopping. Or, you can buy food that is already prepared in the deli section of most grocery stores.
Know Which Meals To Prep: Most people struggle with adherence on mid-day meals. The most important meals to prep for in advance are snacks and lunches. Also, stock the needed groceries for breakfast and dinner. Most problems occur during the day. Poor time management or failure to prepare is usually at the root of poor adherence. Nighttime misbehaving can usually be traced back to a broken mid-day routine.
Don’t Prep One Meal At A Time: Prepping one meal at a time forfeits the timesaving benefits of cooking in bulk. Whether you’re prepping for meals or snacks, don’t make just one at a time.
Cook By Macronutrient, Not By Meal: Experts at food prepping cook common foods in bulk. Think in terms of macronutrients, not whole meals. Cook proteins, meal carbs, and veggies in bulk. The rest (snack carbs & fats) are ingredients you can easily keep in stock.
Proteins: Pick a couple options to cook in bulk. You might pick a protein for breakfast that differs from the rest of your day for variety.
Meal Carbs: Cook staples that you like in bulk and keep them in the refrigerator. When it’s time to meal prep, they’re ready to go.
Veggie Carbs: Fresh veggies are best. Since they’re perishable you’ll need to shop more frequently or keep canned and frozen options on hand.
You’ll Get Better Over Time: It takes most people some time to master meal prep. You’ll have it down to 20 minutes within a few weeks. Stick with it!
Assignment: The first assignment all MetPro coaches give to their clients is to food prep mid-day meals for 72 hours. Prepare 3 lunches and 3-6 snacks. Try it and you’ll see what a huge difference it makes.