How To: Weekly Meal Planning & Prep

1. The Menu & Grocery List:
   Plan and write down you meals & list: I don’t always do write out all my meals for the week anymore but if you are just starting out this will really help you stay on track! First I sit down and figure out what my 5 meals are (Meal 1: oatmeal, Meal 2: Apple etc…). Then based off this I write out a list of items I’ll need to make each of these meals for the week! If you’re visual like me, try mapping out your meals with my Blank Weekly Meal Planner! Then write out a list of all the items you will need at the store! Having a list will help you stick to your goals, just be sure to avoid going grocery shopping on an empty stomach (that never ends well).

   Here’s grocery list that I made for my Bootcampers back in January!

2. Grocery Shopping
   I recently chose to pop in headphones and listen to my own tunes while I was shopping. I was amazed at how tranquil and pleasant it made me feel. If you’re like me and you don’t have the luxury of shopping at Whole Foods every time your produce runs low, you may be doing your shopping in a less enjoyable atmosphere. I find that listening to my own music on spotify makes the experience much more enjoyable!

3. Do Your Meal Prep Piecemeal:
   I find that it can be pretty overwhelming to go to the grocery store, come home, unpack everything, and then take on the task of prepping! To avoid this I like to split it up. We typically go grocery shopping on Saturday and then prep on Sunday afternoon!

4. Wash Everything Together!
   I find its easier to wash all the produce I am going to be using to prep my meals in one foul swoop! I like to use Trader Joes Vegetable Wash to get my veggies squeaky clean – especially for those veggies on the ‘dirty dozen list’ (at the very least all my produce gets rinsed with water). I also like using a salad spinner for more than just my leafy greens; it works great for blueberries, chopped leeks, Brussels sprouts, etc.

   

   

   

   
   

   

5. Pack it to GO!
   I use glass-lock containers that I purchased at Costco. They came in a variety pack with all different sizes! If you don’t have a membership to Costco I’ve seen similar ones at Bed Bath & Beyond and even Walmart. I also use my ikea plastic Tupperware set too – which I think is a steal at just under $5.

6. Make The Time Fly!
   I like to pop in headphones and jam out to upbeat music (seriously who doesn’t dance in their kitchen?)… I’d recommend steering clear of anything too mellow, you want beats that will carry you through! Lately, I’ve been listening to podcasts or audiobooks while I prep! I love this because meal prep is pretty mindless so I feel like I am fully engaged in whatever I’m listening to (which is especially great if you are a multi-tasker like me)! I also like to use this time to practice my standing posture! I’m, a big believer of the “how you play at practice is how you will play in the game” philosophy! I’m trying to be aware of my stance/posture both in and out of the gym. Not only has developing this self-awareness improved my movement while I workout, it just looks better – win-win!?

If you have any tips and tricks you use to prep your meals – I’d love to hear ’em!