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Meal Prep: The ‘Why’ And ‘How To’

Counting macros. It’s saved your weight-reduction plan, your physique composition objectives, and your sanity. But, typically, it may get time-consuming. There’s a cause we now have so many quick food choices. It’s straightforward, low cost, and handy; not to mention straightforward to throw you off your eating regimen plan.

With that stated, the rising reputation of bodybuilding and competing, there are extra choices than ever to maintain you on monitor and counting macros even whenever you aren’t in the consolation of your personal kitchen.

In case you still don’t have your macro numbers, get started with the IIFYM Macro Calculator!

Counting Macros and Portioning

There are a couple of ways you’ll be able to divide your prepped meals. By cooking them in bulk, you possibly can either depart them in a large Tupperware container to portion out every day or, you’ll be able to cut up it into separate portions instantly for excessive convenience.

Greatest Choices (Even for the Pickiest Eater)

I’ve met bodybuilders who can prep an entire weeks value of meals each single week. The similar meals. For months…even years. When you’re in that boat, implausible! Meaning meal prep, counting macros, and sticking to your food regimen plan will in all probability be a breeze.

With that, Sunday seems to be an amazing day for meal prepping. A day of rest and gearing up for the week forward; why not set your self up for every week of success?

Counting macros and meal prep could seem overwhelming at first, however once you determine a routine, it is going to be an absolute cinch.

It’s straightforward to overcomplicate the method, however in case you use every software at your disposal, you’ll meal prep in half the time and continue making those features and hitting your numbers spot on each day.

Meal Prep Staples

Clearly, since you’re following a macro weight loss plan, the chances are countless with regards to meal prepping and counting macros!

However for many who don’t know where to begin or what meals are best to prep, I’ve outlined a number of in style options under.


There’s a handful of the way to prep hen. I’d say the only choice to avoid can be pan-frying because it eats up an excessive amount of time. So what are the most effective choices?

Grilling: when summer time rolls across the grill can be your greatest good friend. Not only is it scrumptious, nevertheless it’s loopy convenient for meal prep.

You’re counting macros to AVOID the monotony of the standard weight loss plan goer.

Baking: you’ll be able to’t argue with a hands-off choice. Baking your hen allows you a strong 45 minutes to give attention to other points of your meal prep. Just preheat your oven, pop the hen in, set a timer, and let the magic happen.

Crock Pot: I don’t assume sufficient individuals utilize the facility of the crock-pot. Not only is it straightforward, however the end product is moist, delicious, and lots of occasions versatile (as a result of who likes plain hen?)


Rice is a superb choice as a result of it’s straightforward, macro friendly, and handy. Bodybuilders have been all over rice like…white on rice, for years. Like I stated earlier, your only option for meal prepping is utilizing all your tools appropriately.

This means utilizing the oven, stove, and microwave. So relying on what you’re prepping for the day, there are a couple of alternative ways to prep rice; a rice cooker, stovetop, and in the microwave.


Identical to rice, potatoes are a fantastic staple for any eating regimen. They’re high in micronutrients and fiber, to not mention a breeze to prep and pack. Also, there are multiple methods to prep them as properly; within the oven, stove, or microwave.

When you’ve got hassle diversifying your meals and need extra steerage, then one in every of our coaches will create your Customized Meal Plan.



I know MANY individuals wrestle with their day by day vegetable consumption. Which makes prepping them forward of time a positive hearth method to assure you’ll do what mama all the time hammered into your head.

Again, greens are also versatile in the best way you’ll be able to prep them. I personally buy frozen luggage of veggies, microwave them, and cut up them amongst 3 totally different meals. For those of you who love your recent veggies, they taste nice pan fried and baked.


Who doesn’t love some Italian for lunch? Plus, noodles go for about $1-2/box so you’ll be able to’t beat that kind of low cost carb supply!

For those who’re involved about your noodles getting soggy, prep your pasta a number of days at a time as an alternative of a whole week. Let’s say we would like 113g of pasta each day and we’re prepping for 3 days. Weigh out your dry pasta at 339g.

Pasta often doubles in weight when cooked, but my suggestion can be to verify that when cooked, every portion of noodles weighs the identical. To maintain noodles recent, wait till the day of to add your sauce of selection.


Chili is a implausible food to prep and pack. The best part? It’s easily frozen so that you’re capable of make giant amounts at one time with out worry of your delicious meals going to waste.

In my final article I coated how you can make and portion chili, so now that you understand how to try this, all you should do is retailer it your Tupperware, freeze it, refrigerate it, or pack it!

Ground turkey/floor beef

Meat is likely one of the greatest foods for meal prepping. You can also make it in giant portions, it’s straightforward to store, and it should taste wonderful reheated in the course of the week. Plus, it pairs nicely with most carb sources.

So even for those who’re getting sick of your typical pasta, ground turkey goes properly with potatoes, and rice.

Primary baking directions:

Hen: For greatest results, bake hen at 450 for 20 minutes.

Potatoes: For greatest outcomes, bake potatoes both immediately on the rack or wrapped in tin foil for 45-60 minutes or till potatoes are crispy and gentle inside.

Vegetables: On a baking sheet coated in cooking spray, unfold your greens evenly. Bake till greens are crispy and cooked to your liking.

Primary microwave directions:

Rice: depending on the microwave, time might range. In a microwave-safe dish, add 1 part rice to 2 elements water. Many web sites advocate cooking for so long as 20 minutes, but I personally prepare dinner for 5 minutes, stir, and then another 2 minutes at a time until cooked to your liking.

Vegetables: Directions might differ based mostly on sort, however usually, it should say on the again of the package deal. Often, preparation calls for four minutes in a microwave-safe dish with 2 tbsp of water, stir, after which microwave for an additional four minutes.

Potatoes:  Place the potatoes in a microwave-safe dish and microwave for five minutes. Turn them over and microwave for an additional three to 5 minutes. If still onerous within the center, microwave for extra minutes till cooked.

Easy methods to Diversify Whereas Counting Macros


Now that you’ve counting macros and meal prep down, what’s subsequent? Odds are you gained’t simply need potatoes together with your hen each day. You’re counting macros to AVOID the monotony of the standard eating regimen goer.

Under I’ll define a handful of killer options together with these handy food regimen staples to easily incorporate into any macro weight loss plan.

  • Hen Caesar wrap
  • Hen and vegetable soup
  • Stir-fry
  • Tacos
  • Hen fajitas
  • Sloppy joes
  • Buffalo hen
  • Spaghetti
  • Hen sandwiches
  • Taco bowls
  • BLTs
  • Hen fried rice

Our meal plan creation employees is more than prepared to include these and lots of more simply prepped meals within a Meal Plan.

Recent Options

For some, the thought of consuming reheated meals day-after-day is sufficient to make you dump the whole lot in the trash and hit the drive-through. So, for those of you, listed here are a handful of simply prepared foods you possibly can pack the night time before or the morning of.

Protein powder and oats

A simple carb and protein supply that can be packed and stored easily. You possibly can drink the protein as a shake, add it to oatmeal, add in fruit, or make it into sludge!

There are a handful of macro friendly snacks you possibly can hold available for such events.

For many who don’t know what protein sludge is, its protein powder combined with a small amount of water to create a pudding-like consistency.


It’s straightforward to go on over to the native sub store, however, counting macros spot on gained’t be possible. You’ll be able to guess, or look in your macro app, however nothing is measured or weighed.

Plus, one sub can value you upwards of $10 a pop. Shopping for a loaf of bread, or sub bread, plus deli meat can save you critical cash, and in addition help you monitor precisely what you’re eating.

Cottage cheese and fruit

A fast healthy snack that can take less than a minute to pack. You should purchase the individual cups of cottage cheese, or a larger container and cut up it into small Tupperware containers as a simple snack.


One other snack that may be whipped together in a minute, and might be as simple, or as versatile as you’d like.

Individual yogurt cups are straightforward to pack, or, like with cottage cheese, you’ll be able to portion a large container into small Tupperware containers.

Plus, granola might be stored at work (or wherever you’re consuming your prepped meals), or packed individually to prime your parfait with.


There’s a handful of useful options in terms of salads. They even have pre-packed salad kits with lettuce, croutons, and dressing! However, for these macro and money-conscious people, the best choice can be heads of lettuce or bulk packages of romaine heads.

You possibly can chop the lettuce, and store it in a big Tupperware container to separate between your meals simply. Also, there’s small condiment- accommodating Tupperware that may simply hold salad dressing so your lettuce doesn’t get soggy.

Counting Macros: Ideas and Tips


Starting a macro eating regimen might be complicated and irritating at first. However, once you get the basics down, and walk into it with a plan, counting macros can be a breeze.

Under are a couple of ideas and tips to extend the probability of success.

Pack the night time before

Should you really feel rushed in the morning, pack your meals at night time. Add it to your routine. Once it becomes a traditional part of your day, you gained’t even think about it.

Pack the Tupperware you want and stick them someplace within the fridge where you gained’t overlook them. Something that doesn’t have to be refrigerated can go instantly in your bag, or lunch field the night time before too.

Have an emergency plan

Typically things don’t go in response to plan. You forgot your meals, Bob in accounting ate your hen and potatoes, your turkey isn’t as recent as you initially thought.

Now what? That’s right. Hold counting macros! There are a handful of macro friendly snacks you’ll be able to hold available for such events.

Because let’s face it, there really isn’t much relating to the merchandising machine in the foyer.

Macro pleasant emergency gadgets that may simply be stored in your automotive, desk, locker, and so forth:

  • Protein bars
  • Nuts
  • Jerky
  • Pretzels
  • Protein powder
  • Oats
  • Peanut butter
  • Rice desserts
  • Bread/bagels

Plan Ahead!

Plan your meals ahead of time so you aren’t caught in a state of affairs that leaves you with an unfavorable macro stability. I see it all the time with newbies.

They’re so enthusiastic about counting macros! It’s been an awesome day to date; until they plug within the meals they’ve eaten. It’s three pm they usually have 140g of protein, 5g of fat, and 30g of carbs. THE HORROR!

The new macro consumer doesn’t know what to do. Guess it’s 2 cartons of egg whites for the remainder of the day. Sure, it definitely occurs.

Yet, in case you plan your meals forward of time, you gained’t get stuck on this predicament.

You gained’t have to do this perpetually, however initially, whereas getting used to counting macros, it’s a sensible move to make sure you aren’t trapped with inconceivable numbers on the end of the day.

Perks and Pluses

As I briefly coated above, packing your personal meals ensures you’re counting macros spot on, and in addition saves you a great chunk of money.

Not solely does going to the grocery retailer prevent cash, but there are shops reminiscent of Sam’s Club, Costco, and so on. that may depart even more change in your pocket.

Because let’s be actual, this way of life is dear. Far gone are the days of ramen and cereal for each meal. A few of the greatest offers yow will discover at these stores:

  • Hen
  • Ground turkey
  • Oatmeal
  • Bread
  • Potatoes
  • Rice
  • Greens
  • Fruit
  • Seasoning/sauces
  • Yogurt
  • Milk
  • Egg whites
  • Fish

In case you have area, I extremely advocate shopping for a majority of your staples from certainly one of these shops. You’ll save a ton of money, and a ton of those valuable macros.

So go forth! Make features, stick with your weight loss plan plan, maintain counting macros, get monetary savings, save time, and benefit from the food you eat without breaking the bank or sabotaging your objectives.

Initially posted 2019-02-14 19:15:29.