When it comes to exercise there is no doubt that diet and nutrition is a key component that is necessary in order to achieve your weight loss goals. With the amount of fast food restaurants available, it can be very difficult to find options that allow you to adhere to a healthy lifestyle. Fortunately, meal prep can be a huge game changer for individuals looking to take charge of their life and have complete control over their food intake and choices. In this article we are going to cover the basics of how to meal prep to get started with your fitness journey. With that said let’s get started by first understanding what meal prep is.
What is Meal Prep?
At the most fundamental level, meal prep is the concept and act of preparing nutritious and whole meals/dishes in advance to save time with cooking preparation later on in the week. Having pre-prepared meals on hand is not only convenient but it also allows you to plan portion sizes ahead of time and reach nutrition goals. Having these pre-prepared meals also helps mitigate cravings for unhealthy options like TV dinners or takeout which can be very tempting on days you are overwhelmed or exhausted. All in all, over the long term meal prepping can help lead you to making more nutritious meal choices resulting in better fitness transformational results overall.
What are the Benefits of Meal Prepping?
Meal prepping ahead of time is convenient and allows you to plan out your exact meals over a number of days. This can help you keep focused on your weight loss goals and committed to your dietary plans. Additional benefits of meal prepping include:
- Planned portion sizes and macronutrient organization
- Exact knowledge of calorie content and ingredients within meals
- Streamlined convenience
How Can You Meal Prep?
There are many ways to Meal Prep. Among the most common methods include the following:
- Batch cooking: Making large batches of a specific recipe, then splitting it into individual portions to be frozen and eaten over the next few months. These make for popular warm lunch or dinner options.
- Individually portioned meals: Preparing fresh meals and portioning them into individual grab-and-go portions to be refrigerated and eaten over the next few days. This is particularly handy for quick lunches.
- Ready-to-cook ingredients: Prepping the ingredients required for specific meals ahead of time as a way to cut down on cooking time in the kitchen.
- Utilizing a Meal Prep Service: These services allow you to order your meals ahead of time and have them delivered to you with your exact preferences on meal sizes, meal contents, and macronutrient/calorie intake accommodations. A good meal prep service Toronto based business like Puffy got Buffy is a great example of a meal prep service many people would find beneficial for their weight loss goals.
- Working alongside a Weight Loss Coach: Lastly, the final option you can utilize to your advantage is to work with a weight loss coach that is dedicated towards creating custom meal plans. Although they may not offer actual meal prep, having a meal plan gives you a good foundation to understand what your meal prep should look like. Additionally, the added benefit is you can leverage your weight loss coaches expertise in fitness to integrate an exercise plan alongside your dieting efforts. In terms of recommendations, a good weight loss coach Toronto trainer would be Adam Gould (Puffy Got Buffy) who he himself has lost more than 150 pounds himself and is now dedicated towards helping countless clients succeed in the world of weight loss and fitness. All in all, If you are ready to change your life, there is no better way to start than to stay on top of your meal prep and nutrition.
Meal Prep for Weight Loss
When it comes to meal prepping for weight loss the main key to keep in mind is to ensure that you are eating at a calorie deficit. You can calculate your BMR to get a rough estimate of your maintenance calories. Once you get a number subtract 300 calories as a starting point and try a week of consuming that amount of calories through your meal prep efforts. If you see no results, consider increasing your exercise level or reducing your calories in increments of 50. If you see results, stay consistent until you stall and have to make adjustments again. Make sure that all your meals come from whole foods and contain a healthy amount of protein, fats, and carbs for optimal results.
Meal Prep for Muscle Building
When it comes to meal prepping for muscle building the main key to keep in mind is to ensure that you are eating at a calorie surplus. You can calculate your BMR to get a rough estimate of your maintenance calories. Once you get a number add 300 calories as a starting point and try a week of consuming that amount of calories through your meal prep efforts. If you see no results, consider your calories in increments of 50-100. If you see results, stay consistent until you stall and have to make adjustments again. Make sure that all your meals come from whole foods and contain a healthy amount of protein, fats, and carbs for optimal results. Also consider implementing a solid strength or hypertrophy building workout program or work with a personal trainer for muscle building that specializes in bodybuilding.
Conclusion
All in all, when it comes to your fitness journey, meal prep and diet always takes priority above all. Having said that, let’s make 2022 our year!
