Ask anyone who has done a considerable body transformation how they did it and likely they will tell you that the only way they were able to see considerable weight loss and healthy weight maintenance was by choosing self-prepared meals (housed in endless piles of plastic or glass Tupperware) rather than restaurant food and vending machine goodies. In today’s fast-paced, immediate gratification world, it is so easy to succumb to the quick and easy. Unfortunately, the quick and easy often comes at a price…greasy, fatty, salty, processed and unhealthy.

As a busy mom of three preschoolers, I definitely acknowledge that the thought of preparing meals in advance can sound daunting! I am often asked, how I manage to prepare meals not only for my family of five, but also for myself according to my specific health goals. Here I’ve compiled a list of 5 easy to use tips to help make preparing portion-controlled, healthy, delicious meals easy, fun and fast. When you take control of what you put into your body, you will be amazed at the results you will see!

1. Buy in bulk. Plan your meals out for the entire week, make a list and spend one afternoon at the grocery store. You will save time, money and energy by shopping once a week rather than making multiple trips throughout the week.

   

2. Keep it simple. Choose one or two meals you will eat for breakfast, lunch and dinner during the week. Create a Monday/Wednesday/Friday and Tuesday/Thursday/Saturday meal plan and cook accordingly. Rather than trying to recreate the latest food television trend and overwhelming yourself, keep meals simple and instead, create variety by using an assortment of fresh herbs and spices.
3. Set aside time to cook. I enjoy using early Sunday morning before church as a time to complete meal prep for my and my husband’s breakfast, lunch and snacks for the week. I have also carved out times during the week to prepare meals for my children and for our family dinners that work around our lives.
4. Use pre-portioned snacks or create your own. You can purchase 100-calorie packs of many of your favorite snack foods like almonds, whole wheat pretzels and even Greek yogurt. You can also save a bit of money by purchasing full-size packaged goods and using zipper bags and small reusable containers to measure and create your own 100-calorie packs. Follow the serving size on the package, pack them up for the week, then grab and go!
5. Be realistic. Do you typically snack in the car? Maybe a yogurt parfait isn’t for you. Choose meals and snacks that will easily complement your lifestyle. If you have an on-the-go job, a complicated lunch that requires reheating or separate containers for various components may not be as easy as a simple lean turkey sandwich on whole grain bread. Save the fancy stuff for dinner and eat easier hand-held foods during the day.

While the thought of meal prep may seem like mission impossible, over time you will find ways to make it fun and easy. Enlist the help of your household, everyone can do something, and make it a family affair. Once you’ve found recipes you enjoy, you will begin to memorize them and even add your own delicious embellishments.  As you practice and experiment more and more, the chore of preparing your food will become enjoyable…and your health results will reflect your good efforts!

“By failing to prepare, you are preparing to fail.” -Benjamin Franklin