Preparation is everything when it comes to getting lean and good organisation in the kitchen is key to burning fat and getting the body you want. So forget mid-management level prepping and use these six tips to prep like an absolute boss...
Top prepping doesn’t have to mean spending your whole weekend in the supermarket or the kitchen. Here are six top tips that will help you think outside of the (tupperwear) box and keep you rolling along the path to lean town.
- Block out prep time - For many people, one of the biggest obstacles on their health and fitness journeys is 'time'. And to achieve CEO level prepping skills, it nearly always comes down to one thing: giving yourself the time to do it. Forget getting in late after work and trying to tackle it all at once, and clear a block on a Sunday afternoon to smash it out instead. That way, you can prep enough for breakfast, lunch and dinner for the next three days, before having another go mid-week to tide you over till the weekend. It may seem like a lot of work at first, but soon enough it will become part of your weekly routine.
- Make a plan- Having a plan of what you’re going to eat in the week will not only help you stay on top of your nutrition goals, but it will also stop you from grabbing unhealthy fast food on the go. Make a calendar for the week and note down what you’d like for breakfast, lunch and dinner; what you want to eat post-workout; and what kind of snacks you want to be munching on throughout the day. Stick to it, and prep your meals according to the plan. Also, knowing what you can freeze and keep in the fridge will help you avoid wasting food and the time you've taken to prep it. As a general rule, curries, sauces and casseroles are great for freezing. I recommend freezing the recipes that you can make in large batches and then you can place the frozen meal in the fridge to let them defrost and cook them up in 5-10 mins the next day! Most cooked meat will keep well in the fridge for 2-3 days.
- Up your Tupperware game- Trust me, any boss prepper knows the value of having plenty of Tupperware knocking about in their cupboards. Invest in at least ten containers to accommodate all sorts of meals. And, don’t forget the smaller tubs for your nuts!
- Make the most of the microwave - Say goodbye to boiling big batches of basmati rice, and say hello to packs of the microwavable stuff that’s done in a flash, or cook a big batch and freeze it in portion sizes. Microwaving certain foods is an efficient way of cutting down time in front of the stove, and contrary to popular belief it’s not bad for you. New studies suggest that microwaving certain foods will not affect their nutritional value, and will actually help retain key minerals and vitamins that are normally lost through boiling! Tip: If you’re microwaving food in containers make sure they’re microwave safe.
- Weigh it up - Now you know how I feel about bathroom scales but when it comes meal prep a small set of kitchen scales can really help get you on track. Guesswork when weighing up your food to hit your macro targets is a slippery slope if you’re trying to shed fat. It’s likely you’ll end up eating more or less than your energy needs demand and this will slow down your progress. That’s why investing in a set of electronic kitchen scales can seriously help you get on track when it comes to portion sizes. You can pick up a reliable set from your local supermarket for under a tenner.
- Stock up - Making sure your cupboards are well stocked is a one-way ticket on the fast train to lean town. Having the right foods in (and the wrong foods out), including a selection of herbs and spices, will not only elevate your recipes, but will give you a massive variety of different meal options and flavours to choose from, especially if you’re using only a few ingredients. Stocking essentials such as coconut oil, soy sauce and spices will save you money and time, too, and make your #PrepLikeABoss Sunday run as smoothly as possible.
Joe Wicks