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Pokemon HIIT Training as Cardio, or PokeCardio.

The newest craze amongst the world is Pokemon, and the odds are you most likely play the game yourself. Pokemon has 21 million active daily users, and it has been downloaded more times than Tinder… It’s so popular it’s believed it will have more users catching Pokemon on a daily basis, than people using Google Maps. It’s incredible. So whether you are open about playing Pokemon, a Closet Pokemon Player, or have not played.. Here is how you can take your newest obsession or your next hobby, to the next level as a term I’ve coined as a ‘PokeCardio’.

Indoor Cardio Sucks, do Pokemon Cardio or PokeCardio

best-pokemon-bike-mountThe concept is simple, change up your cardio sessions from hours on the Stair master inside the gym to riding your bike outdoors. As simple as that is, it takes a bit of preparation to get it right. Here is what I did. I pulled out my mountain bike, dusted it off and filled the tires back up. After I got my bike dialed in, I just needed a few upgrades so I can monitor my phone while I’m riding. This took me to amazon, where I found the perfect bike mount, to start this Pokemon cardio session or PokeCardio. Here is the bike mount I chose, mainly because it will fit any phone and it’s affordable. Here is a photo of it on my bike:

best-pokemon-bike-mount-2

PokeCardio Safe & Smart

So now that we have a way to visually monitor Pokemon while we Pedal, we all know we shouldn’t be watching the screen while riding. So here is the configuration I used to safely get this done, while listening to music:

1. Open Spotify, turn on playlist of your choice and turn the volume down to about 50%.
2. Open PokemonGo, Turn off music in PokemonGo, but leave the sound effects on.
3. Plug in your head phones of choice, I just use the Apple Head Phones.

Strava-1The reasons I set it up this way: Hear Pokestops when you’re close enough, hear when you discover Pokemon, music is low enough so you can still enjoy it, while listening for Pokemon sound affects and still be aware of your surroundings. This simple set up gives you the ability to pay attention while you peddle, and be ready to make a quick stop when you find Pokestops and Pokemon. I even loaded up Strava to see exactly how far and how fast I pedal so I can go further and faster the next time, and properly track my progress.

Riding your bike, and making frequent stops, wait, what does this sound like? Is this High-Intensity Interval Training (HIIT) on auto pilot? Well, you can be the judge of that.

PokeCardio doesnt stop with Pedaling

This sounds great, right? Well here is the kicker. While you’re riding around, at every few of your stops, lets throw in some work outs. Find yourself a bench, or really anything you can get leverage on. Don’t be scared of the repetition amounts, and just do as many as you can each stop, try to do more the next stop. When you complete all the repetitions then it’s ok to start peddling home. Here are a few to get you started.

100 Repitions of Sit Ups

250 x Sit Ups
250 Repetitions of Sit Up

100 Repitions of Oblique Twists

250 Sets of Oblique Twists
250 Sets of Oblique Twists

100 Push Ups

250 Push Ups
250 Push Ups

100 Leg Lifts

250 Leg Lifts
250 Leg Lifts

So lets recap:

Step 1: Get your Bike Ready
Step 2: Order a Phone Bike Mount
Step 3: Configure your Sound Affects & Spotify
Step 4: Start up Strava to Track Progress
Step 5: Make Stops for Pokemon and Work Outs
Step 6: Go home

Eat Well, to Live Well

Pidgeot
So, this was my first time doing this, i’m pretty sure it wont be my last. I hate cardio inside of the gym, and this seems like a solid replacement for it. To look back at the PokeCardio session, I caught a Pidgeot, Hatched a SlowPoke & a Psyduck, Pedaled 6.9 miles & did all those work outs. If you ask me, that’s a successful cardio session. This is all a general idea of what PokemonGo Cardio could be, i’m sure there are hundred of other exercises you could do instead of these, and I highly recommend doing them. Make a work out of your own, but all I know is, if you’re not incorporating a proper diet with meal preparation, all of this work and effort is a waste. So after this, look up a new meal plan and bag yourself some meal prep containers and get started.

And if you really are going to try this out, tag us on Instagram, we’d love to see it. Instagram: MacroStacks

Eat for your body Type_2

Eating for your Body Type

Quite frankly, genetics can be a large determining factor of your meal prep plan, so start eating for your body type and shed the fat.Eating for your body type sounds like common sense right? However, one must first know the general different body types. Your body type can play an instrumental role in the types of activities that suit you best, as well as influencing the way your body absorbs macronutrients you consume.

Eat for your Body Type

“Body type” just doesn’t describe the way a person looks. Body type can also provide characteristic information about how you process food, your hormones, and your sympathetic nervous system.

The importance of knowing your body type is great because some experts think the body’s physique is directly linked to what is known as the ‘metabolic differences’ between individuals. By understanding your body type you will then be able to make fine tune adjustments to your macronutrient consumption and further exploit your body’s composition.

The three general body type, or somatypes, categories are as follows:

eating for your body type

It is rare that you will fall perfectly into one of the categories. Most often individuals have a mix of the characteristics with a dominant denominator.

Mesomorphs

Individuals characterized with having an athletic body and a medium bone structure. Typically, mesomorphs have lean mass compositions because of the production of growth hormones such as testosterone; leading toward lower body fat and greater muscle mass.

Mesomorphs typically will perform best with a healthy mix of macronutrients. In general the macronutrient split for an individual who has a mesomorph physique is 30% protein, 30 % fat, and 40% carbohydrates.

Using the Handful Method Mesomorph Men:

eating for your body type

    Two palms protein
    Two fists veggies
    Two handfuls of carbs
    Two thumbs fat

Using the Using the Handful Method Mesomorph Women:

eating for your body type

    One palms protein
    One fists veggies
    One handfuls of carbs
    One thumbs fat

 Ectomorphs

Individuals generally characterized by having a thin physique and small bone structure. Ectomorphs are your typical endurance athlete. Typically, ectomorphs have a hyperactive metabolic rate and tend to be thyroid dominant giving their body a high tolerance composition.

Generally speaking, ectomorphs can consume a large amount of carbohydrates in their diets, as a well as the other essential macronutrients. The macronutrient split for an individual who has an ectomorph physique is 25% protein, 20% fat, 55% carbohydrates.

Using the Handful Method Ectomorph Men:eating for your body type

    Two palms protein
    Two fists veggies
    Three handfuls of carbs
    One thumbs fat

Using the Handful Method Ectomorph Women:

eating for your body type

    One palm protein
    One fist veggies
    Two handfuls of carbs
    1/2 thumb fat

 Endomorphs

Individuals generally characterized by having larger body mass indexes and large bone structures. Endomorphs are your typical powerlifter and or football linesman. Typically, an individual who has an endomorph physique will store excess calories as fat instead of burning it like an ectomorph would.

Therefore, endomorphs have greater tendency to store energy in lean mass as well as fat mass.

Endomorphs have a lower tolerance to carbohydrates so properly managing their macronutrients and timing is critical. The macronutrient split for an individual who has an endomorph physique is 35% protein, 40% fat, 25% carbohydrates.

Using the Handful Method Endomorph Men:eating for your body type

    Two palms protein
    Two fists veggies
    One handful of carbs
    Three thumbs fat

Using the Handful Method Endomorph Women:

eating for your body type

    One palm protein
    One fist veggies
    1/2 handful of carbs
    Two thumbs fat

 Start a Meal Plan

As always, we encourage you to experiment with you macronutrients while keeping in mind that eating for your body is critical to your overall physique. By starting a basic meal plan you will get yourself on track. MacroStacks™ Meal Prep Containers are a tool to assist you perfectly managing your portion sizes depending on your body type.

Questions and Answers

You have questions or seem confused about your macronutrients? We have answers. Feel free to contact us in the comment section below, or you can visit us at our Facebook/Instagram page where we have a flourishing online community offering tips and best practices.

lose fat

How to Lose Fat Fast

By Contributing Author Albert Lamas, Jr. NSCA®, CPT®

Hard bodies start in the kitchen and are finished in the gym. Whether you are just starting out on your fitness goals, or you are in maintenance mode; it is safe to say there is stubborn fat that just will not go away. Lose fat fast by making some fine tuned adjustments in your daily route and watch the fat melt away.

It All Starts in the Kitchen

Experts agree that 80% of how our physique appears is based on diet alone, the remaining 20% is a combination of genetics and fitness regimen. So if that is true, then paying close attention to what goes into your mouth is hypercritical, wouldn’t you agree?

Meal prep is an effective mechanism to regulate not only the quality of food you consume, but also meal prep regulates the portion sizes. So how does this help you lose fat?

Try and forget what you have learned and be open minded to the possibilities that you might not know it all when it comes to everything. There are concepts that may go against the grain so to speak.

More Fat Please!

For decades consumers have been fed lies about fat. Dietary fat has been essentially demonized by the food industry as a gimmick to buy their ‘fat free’ products. However, this is an unfortunate because by eating fat you can actually lose fat.

According Mike Roussell, Ph.D, “Regardless of past success with fat-restricted diets, lowering fat intake doesn’t equate with dropping fat. A little fat could even help make your fat loss more successful!” But how you ask? Great Question!

Quality + Quantity + Frequency = Fat Loss

It is simple. By eating fat, it displaces eating carbs. Let me elaborate… When adding up your macronutrient percentage, everything adds up to 100%. The basic math of macros dictates your caloric intake because if you eat more of one macronutrient then the law of macros requires you to decrease the intake of another macronutrient.

Regardless of the goal – performance, muscle gain, or fat loss – you should ensure you consume your protein macros first, then toggle your fat and carbohydrate caloric intake. Eating more fat equals eating less carbs, or vice versa.

If the goal is lose fat fast, then by eating more fat you will displace carbs in your diet therefore setting a fat-loss environment up in your body. Carbs generate insulin release based on proportion of carbs consumed.

Insulin is the regulator of nutrients, directing nutrients where to go. By lowering the insulin levels by displacing carbohydrate consumption allows your body to search for a new energy source. And guess what that is? You guessed it, Fat. Not to mention fat will saturate your muscles, providing fuel for them.

Hunger or Satiation, You Choose

One of the biggest issues with low-fat/low-calorie diets is you will find yourself feeling hungry more often than not. By incorporating fat such as nuts, fish, cheese, and avocados as part of your new well balanced macronutrient diet you will feel the satiating benefits.

Additionally, fats help signal the release of hormones as soon as the fat passes through your small intestines that help regulate appetite; leaving you feel satisfied and full. It is quite simple really, the more satiated you feel, the less likely you will consume additional portions of food.

Caution, Caution, Caution!

You may or may not be counting your macros and/or calories, however, it is a prudent idea to have some sort of measurement system. It is always recommended that you measure oils and fats prior to consuming them.

Although, fats are extremely beneficial for your body, you can easily over-consume fats and become counterproductive to your efforts. Check out this easy to follow measurement system to help you make calculated decisions.

Questions and Answers

You have questions or seem confused about your macronutrients? We have answers. Feel free to contact us in the comment section below, or you can visit us at our Facebook/Instagram page where we have a flourishing online community offering tips and best practices.

calculate macros

How to Calculate Macros

By Contributing Author Albert Lamas, Jr. NSCA®, CPT®

There are definitely many schools of thought on macronutrients (macros) breakdown and how to calculate macros. Athletes, physique competitors, someone who is trying to lean out, and/or someone who is trying to add muscle; should all have different macros goals.

In a nutshell calculating macros is going to be different depending on you and your lifestyle goals.

I’ve been certified for a couple of years now, and what I have learned is to keep it simple. One way of staying compliant and calculating macros is ditching the measuring cups and using the ‘handful method.’ Below is an info-graphic that I made for our athletes/clients to refer to. It’s just a part of what I give them to drive the nutrition home.

Handful Method

20160408_152913000_iOS

Obviously if you have specific goals besides losing body fat, the macros would have to be tweaked as I said above. By simplifying things for people, especially nutrition, it makes it easier to follow and thus results happen.

Create Good Habits

If someone has to carry a set of measurement cups they’ll usually revert back to bad habits. But your hands are usually with you wherever you go! The handful method is a good point to start from, once you can follow it for eight weeks or so, it starts to become habit. And that’s the goal!

If someone wants to change their physique, whether that’s gaining muscle, or losing fat, or just wants to feel better, it’s my job to change their habits, not just tell them what and what not to eat. Through my experiences, habits usually only change if it’s simplified and not complicated or a radical lifestyle change.

When people start to lose weight or start to gain a little muscle, and/or feel better, the natural progression is to start tweaking things for more specific goals. Which at that point we start talking specific macro and micro intake.

Start a Meal Plan

Achieving a healthy lifestyle does not require any special skill set. Just a desire to make a change and the appropriate combination of steps to take. Meal prep is one main component to achieving the results you are looking for and MacroStacks™ meal prep containers are designed specifically to assist you in achieving your goals.

Questions and Answers

You have questions or seem confused about your macronutrients? We have answers. Feel free to contact us in the comment section below, or you can visit us at our Facebook/Instagram page where we have a flourishing online community offering tips and best practices.

hot to cook ground Turkey

5 of the Best Ways to Cook Ground Turkey

Preparing your meals is one of the most important aspects of achieving a healthy balanced diet. Knowing what to eat, how much to eat, and when to eat are critical points to a well-balanced diet; however, these critical points are often over looked and/or ignored because of our busy schedules.

Want to eat healthier but don’t know where to start? We have your back! Here are a few fast ground turkey recipe ideas to help jump start your macros for the week. Ground turkey is healthier than beef, more affordable than lamb, and is extremely versatile. KEEP READING!

meal prep ground turkey Turkey with Pasta and Broccoli

Ah, pasta is a meal prepping staple. With modern versions of pasta, you should be able to get a brand such as Barilla Protein Pasta to keep you on the right track. Viola!

This meal should only take you 15 minutes of prepping and 10 minutes to cook:

Directions

  1. Cook the pasta according to the package directions, adding the broccoli during the last minute. Drain and return the pasta and broccoli to the pot.
  2. Meanwhile, heat 1 tablespoon of the oil in a large skillet over medium-high heat. Add the turkey, garlic, fennel seed, and red pepper and cook, breaking up the meat with a spoon, until browned, 3 to 5 minutes; season with ½ teaspoon salt.
  3. Toss the turkey mixture with the pasta and broccoli and the remaining 2 tablespoons of oil. Serve with Parmesan.

meal prep ground turkeyTurkey Loaf with BBQ Sauce… Say No More!

Meat load smeat loaf. Ground turkey lightens up this classic dish and to top it off with your favorite BBQ Sauce is just what the doctor ordered.

This meal should only take you 20 minutes of prepping and 25 minutes to cook:

Directions

  1. Heat oven to 450° F. In a large bowl, combine the turkey, bread crumbs, egg, onion, and 2 tablespoons each of the milk and ketchup; season with ½ teaspoon salt and ½ teaspoon pepper.
  2. On a rimmed baking sheet, form the mixture into a loaf and top with the remaining ¼ cup ketchup. Bake until cooked through, 30 to 35 minutes.
  3. Meanwhile, in a large saucepan, cover the potatoes with enough cold water to cover by 1 inch. Add 1 teaspoon salt and bring to a boil. Reduce heat and simmer until very tender, 20 to 25 minutes. Drain and return the potatoes to the pot. Add the butter, the remaining ½ cup of milk, and ¼ teaspoon pepper and mash to the desired consistency.
  4. Bring a second large saucepan of water to a boil; add 1 tablespoon salt. Add the green beans and cook until just tender, 4 to 5 minutes. Drain and run under cold water to cool. Serve with the meat loaf and mashed potatoes.

meal prep ground turkeySloppy Joes, sub the Slop with Turkey!

The famous Einstein thought of time as being rela
tive. Let’s look at sloppy joes the same way; it’s all relative!

What do you get when you mix ground turkey, BBQ sauce, tomato sauce, and Worcestershire together? A whole lot of relative flavor!

This meal should only take you 15 minutes of prepping and 15 minutes to cook:

Directions

  1. In a large skillet, heat the oil over medium-high heat. Add the turkey, onion, and garlic and cook, breaking the meat up with a spoon, until browned, 3 to 5 minutes..
  2. Mix the tomato sauce, sugar, barbecue sauce, and Worcestershire into the turkey mixture; season with ½ teaspoon salt and ¼ teaspoon pepper. Reduce heat and simmer until thickened, 3 to 5 minutes
  3. Meanwhile, in a medium bowl, whisk together the sour cream, vinegar, ½ teaspoon salt, and ¼ teaspoon pepper. Add the cabbage and carrots and toss to combine.
  4. Serve the turkey mixture on the buns with the coleslaw .

meal prep ground turkey Turkey Taco Tuesdays

Who doesn’t like taco Tuesdays? And if you don’t then who are you , really? Get ready for this turkey-chorizo taco to spice up your life.

This meal should only take you 15 minutes of prepping and 15 minutes to cook:

Directions

  1. Heat the oil in a large skillet over medium-high heat. Cook the onion and chorizo until the chorizo is crisp, 3 to 5 minutes.
  2. Add the turkey to the skillet, season with ½ teaspoon salt and ¼ teaspoon pepper, and cook, breaking the meat up with a spoon, until no longer pink, 3 to 5 minutes.
  3. Divide the turkey-chorizo mixture among the tortillas and top with sour cream, avocado, salsa, and cilantro; serve with lime wedges.

meal prep ground turkeyTurkey Thai Salad

This one is sure to overload your taste buds. A crispy, crunchy, sweet & sour salad that will leave you wanting more. Don’t forget to add that Sriracha for increase heat and flavor!

This meal should only take you 20 minutes of prepping and 20 minutes to cook:

Directions

  1. Heat the oil in a large skillet over medium-high heat. Add the turkey and cook, breaking it up with a spoon, until browned, 3 to 5 minutes.
  2. Add the fish sauce, sugar, and ¼ cup water to the skillet and cook, stirring, until the liquid has almost evaporated, 2 to 4 minutes.
  3. Meanwhile, in a large bowl, toss the cabbage, cucumber, mint, and peanuts with the lime juice. Top with the turkey mixture and serve with lime wedges.

You have questions are seem confused? We have answers. Feel free to contact us in the comment section below, or you can visit us at our Facebook/Instagram page where we have a flourishing online community offering tips and best practices.

Clean Eats for meal prep

5 Cheap & Clean Eats Under $5

Preparing your meals is one of the most important aspects of achieving a healthy balanced diet. Knowing what to eat, how much to eat, and when to eat are critical points to a well-balanced diet; however, these critical points are often over looked and/or ignored because of our busy schedules.

Want to eat healthier but don’t know where to start, or you are on a fixed limited budget? We have your back! Here are a five cheap and clean eats with recipes ideas to help jump start your macros for the week. Clean eating doesn’t have to be expensive or difficult to make. KEEP READING!

Lemon Tart Linguine

Ah, pasta is a meal prepping staple. With modern versions of pasta, you should be able to get a brand such as Barilla Protein Pasta to keep you on the right track. This take on linguine possess a bold and zesty lemon flavor. Also, it goes great with chicken, shrimp, or fish. Viola!

This meal should only take you 30 minutes of prepping and 10 minutes to cook:

Directions

  1. Cook pasta in a large pot of boiling water until just tender or according to package directions. Reserve 1 1/2 cups of the cooking liquid and drain the pasta in a colander.
  2. Meanwhile, finely grate 1 tablespoon zest (see Tip) and squeeze 1/4 cup juice from the 2 lemons; set the juice aside. Pat leek slices dry. Heat oil in a large nonstick skillet over medium-high heat. Add the leek, the lemon zest, 1/4 cup parsley, garlic, salt and pepper. Cook, stirring frequently, until the leek is lightly browned and softened, about 6 minutes.
  3. Add the pasta, 1 cup of the reserved cooking liquid, the reserved lemon juice and the remaining 1/4 cup parsley to the pan. Cook, stirring constantly, until the liquid is mostly absorbed, 30 seconds to 1 minute. Add the remaining 1/2 cup liquid, if desired. Remove from the heat. Discard the garlic. Toss the pasta with 1/2 cup Parmesan and 2 tablespoons chives. Transfer to a serving bowl or bowls; sprinkle with the remaining 1/4 cup Parmesan and 2 tablespoons chives and serve with lemon wedges, if desired.

Tip: When we call for citrus zest (i.e., 1/2 teaspoon lemon zest) we are referring to the finely grated outer rind (not including the white pith) of the citrus fruit. Use a microplane grater or the smallest holes of a box grater to grate the zest. In some cases we call for long strips or threads of zest. To get long strips, peel the citrus with a vegetable peeler. To remove long threads, use a 5-hole citrus zester or remove long strips of zest with a vegetable peeler, then use a knife to cut into very thin strips.

    Nutrition:
    Per serving: 315 calories; 9 g fat (3 g sat, 4 g mono); 13 mg cholesterol; 48 g carbohydrates; 0 g added sugars; 15 g protein; 8 g fiber; 388 mg sodium; 250 mg potassium.
    Nutrition Bonus: Vitamin C (37% daily value), Vitamin A (26% dv), Magnesium (25% dv), Calcium (22% dv), Iron (18% dv), Folate (17% dv)
    Carbohydrate Servings: 2 1/2
    Exchanges: 2 1/2 starch, 1 vegetable, 1 medium-fat meat, 1 fa

Quinoa (keen-wah) Veggie Burger

This veggie burger is bursting with flavor. Packed with toasted pecans, fresh herbs, red quinoa, mushrooms, and cheddar cheese; it doesn’t get better than this! Red quinoa is preferred because it gives the burger the right appetizing color, however white quinoa will work the same.

This meal should only take you 30 minutes of prepping and 30 minutes to cook:

Directions

  1. Combine water and quinoa in a medium saucepan. Bring to a boil. Reduce to a simmer, cover and cook for 15 minutes. Remove from heat and let stand, covered, for 10 minutes. Fluff with a fork and set aside to cool.
  2. Preheat oven to 350°F. Lightly grease a baking sheet or line with parchment paper.
  3. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring frequently, until starting to soften, about 5 minutes. Add mushrooms, garlic, marjoram and oregano; cook, stirring, until the mushrooms are tender, about 5 minutes. Let cool for about 5 minutes.
  4. Beat egg in a medium bowl. Add the quinoa, mushroom mixture, cheese, pecans, oats and soy sauce; stir to combine. Scoop scant 1/2-cup portions of the mixture onto the baking sheet and shape into 8 patties, about 3 inches wide, leaving about 1 inch of space between each patty. (The mixture will be crumbly; patting it into burgers on the baking sheet makes it easier to work with. The burgers hold together very well once baked.)
  5. Bake the burgers until crispy, 28 to 30 minutes. Serve on buns with your favorite garnishes.

Tip: Individually wrap and freeze cooked burgers for up to 3 months. Defrost overnight in the refrigerator. Reheat in a skillet with a little oil. For the best flavor, toast nuts before adding to recipes. Spread whole nuts on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes. For chopped nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

    Nutrition:
    Per serving (with bun): 280 calories; 12 g fat (2 g sat, 4 g mono); 29 mg cholesterol; 35 g carbohydrates; 4 g added sugars; 11 g protein; 6 g fiber; 320 mg sodium; 353 mg potassium.

Nutrition Bonus: Magnesium (19% daily value), Calcium (16% dv), Zinc (15% dv).Carbohydrate Servings: 2Exchanges: 2 starch, 1/2 vegetable, 1/2 medium fat meat, 1 1/2 fat

Havana Grilled Chicken

This spicy rub of crushed hot pepper, caraway, and coriander will make you feel like you are dirty dancing in Havana. You can sub out the grilled chicken for salmon or pork tenderloin if you wish.

This meal should only take you 15 minutes of prepping and 15 minutes to cook:

Directions

  1. Grind coriander seeds, caraway seeds and crushed red pepper in a spice grinder (or mortar and pestle) until finely ground. Transfer to a small bowl and stir in garlic powder and salt.
  2. Coat both sides of chicken with the rub up to 30 minutes before grilling or broiling.
  3. Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.
  4. To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side.
  5. To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165°F, 10 to 15 minutes total.

Tips:

Store the rub in an airtight container for up to 3 months; coat the chicken with the rub up to 30 minutes before grilling or broiling.

Note: It’s difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the chicken tender—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers. If you can only find chicken breasts closer to 8- to 9-ounce each, you’ll only need 2 breasts for 4 servings—cut each one in half before cooking.

Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.

    Nutrition
    Per serving: 131 calories; 3 g fat (1 g sat, 1 g mono); 63 mg cholesterol; 2 g carbohydrates; 0 g added sugars; 23 g protein; 1 g fiber; 195 mg sodium; 228 mg potassium.
    Carbohydrate Servings: 0
    Exchanges: 3 lean meat

Pizza Pizzalad Delight

What do you get when you cross an Italian margherita pizza with a salad? A Pizzalad! This delightful dish puts the fun into eating healthy. The salad is arugula based mixed with basil and parsley topped with a balsamic vinaigrette. Yum!

This meal should only take you 50 minutes of prepping and 45 minutes to cook:

Directions

    1. To prepare pizza dough: Stir water, yeast and sugar in a large bowl; let stand until the yeast has dissolved, about 5 minutes. Stir in bread flour (or all-purpose flour), whole-wheat flour (or all-purpose flour) and salt until the dough begins to come together.
    2. Turn the dough out onto a lightly floured work surface. Knead until smooth and elastic, about 10 minutes. (Alternatively, mix the dough in a food processor. Process until it forms a ball, then process for 1 minute to knead.) Place the dough in an oiled bowl and turn to coat.
    3. Cover the bowl with a clean kitchen towel; set aside in a warm, draft-free place until the dough has nearly doubled in size, about 1 hour.
    4. To bake pizza and prepare topping & salad: Position rack in lower third of oven, place a pizza stone on the rack and preheat oven to 500°F. Let the stone heat at 500° for 20 minutes. Want to grill your pizza instead? See Tips below.Roll pizza dough on a lightly floured surface into a 12- to 14-inch circle (depending on the size of your stone). Transfer to a lightly floured pizza peel (or inverted baking sheet).
    5. Combine 1 tablespoon oil and garlic in a small bowl and brush the dough with it. Top with tomato and mozzarella slices. Slide the pizza onto the hot stone. Bake until golden and crispy, about 10 minutes.
    6. Meanwhile, whisk vinegar, mustard and sugar in a large bowl. Whisk in the remaining 1 tablespoon oil. Add arugula, basil and parsley and toss to coat.
    7. When the pizza is done, transfer to a large cutting board and let cool for 5 minutes. Mound the salad in the middle of the pizza, sprinkle with Pecorino Romano and serve immediately.

Tips:

Make Ahead Tip: Prepare dough through Step 2, cover the bowl with plastic wrap and refrigerate for up to 1 day. Or tightly wrap unrisen dough in oiled plastic wrap and freeze for up to 3 months. Defrost in the refrigerator overnight. Let refrigerated (or previously frozen) dough stand at room temperature for 1 hour before rolling out.

Try using white whole-wheat flour in place of all-purpose flour. It’s made from a white variety of wheat, light in color and flavor but with the same nutritional properties as regular whole-wheat flour. Look for it in supermarkets, natural-foods stores or online at bobsredmill.com or kingarthurflour.com. Store it in the freezer.

We made and enjoyed a gluten-free pizza crust using King Arthur Flour’s gluten-free bread mix. To order, visit kingarthurflour.com.

To make this pizza on the grill instead, preheat grill to medium-high. Slide the rolled-out pizza dough onto the grill rack; close the lid. Cook until lightly puffed and browned on the bottom, 1 to 3 minutes. Transfer to a cutting board, charred-side up. Spread on toppings from Step 6. Return to grill, close lid and cook until browned on the bottom, 3 to 5 minutes.

    Nutrition
    Per serving: 332 calories; 12 g fat (4 g sat, 6 g mono); 18 mg cholesterol; 44 g carbohydrates; 1 g added sugars; 13 g protein; 4 g fiber; 463 mg sodium; 264 mg potassium.

Nutrition Bonus: Vitamin A (32% daily value), Folate (28% dv), Iron & Vitamin C (27% dv), Calcium (19% dv)Carbohydrate Servings: 3Exchanges: 2 1/2 starch, 1/2 vegetable, 1 medium-fat meat, 1 fat

Sweet Potato Mac & Cheese, Ohh Yess!

This one is surely one my favs! This fiber rich sweet potato based dish will surely make your taste buds and your wallet happy. Don’t let the color full you into thinking this is cheese based; there is only a quarter amount of the cheese than traditional mac & cheese. The color comes from the sweet potatoes. #science.

This meal should only take you 30 minutes of prepping and 30 minutes to cook:

Directions

  1. Position a rack in upper third of oven; preheat broiler. Coat a 2-quart broiler-safe baking dish with cooking spray.
  2. Cook noodles in a large pot of boiling water until just tender, 7 to 9 minutes. Drain; set aside.
  3. Meanwhile, prick sweet potato with a fork in several places. Microwave on High until tender all the way to the center, 7 to 10 minutes.
  4. Whisk milk, flour and garlic in a large saucepan. Heat over medium heat, whisking frequently, until steaming and hot, but not boiling. Remove from heat.
  5. As soon as the sweet potato is cool enough to handle, cut open and scoop the flesh into the steaming milk. Puree with an immersion blender until smooth. (Alternatively, transfer to a blender and puree just until smooth, then return to the pot; use caution when pureeing hot liquids.)
  6. Add cheese, mustard, salt and pepper and stir until the cheese melts. Add the pasta and peas to the sauce and stir to coat. Transfer to the prepared baking dish. Combine breadcrumbs and oil and sprinkle on the pasta. Broil on the upper rack until the top is lightly browned and crispy, 1 to 2 minutes.

Tips:

To make your own coarse dry breadcrumbs to top this baked mac & cheese, trim crusts from whole-wheat bread, tear the bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until dry, 10 to 15 minutes. (One slice of bread makes about 1/3 cup dry breadcrumbs).

    Nutrition
    Per serving: 479 calories; 14 g fat (8 g sat, 4 g mono); 40 mg cholesterol; 68 g carbohydrates; 0 g added sugars; 13 g total sugars; 24 g protein; 10 g fiber; 511 mg sodium; 628 mg potassium.

Nutrition Bonus: Vitamin A (218% daily value), Calcium (45% dv), Magnesium (31% dv), Vitamin C & Zinc (22% dv), Iron & Potassium (18% dv), Folate (16% dv), B12 (15% dv)Carbohydrate Servings: 4Exchanges: 4 starch, 1/2 nonfat milk, 1 high-fat meat, 1/2 fat

You have questions are seem confused? We have answers. Feel free to contact us in the comment section below, or you can visit us at our Facebook/Instagram page where we have a flourishing online community offering tips and best practices.

chicken eats for meal prep

5 Chicken Breast Meal Ideas

Preparing your meals is one of the most important aspects of achieving a healthy balanced diet. Knowing what to eat, how much to eat, and when to eat are critical points to a well-balanced diet; however, these critical points are often over looked and/or ignored because of our busy schedules.

Not sure where to start and/or what to cook? Don’t you fret little one we have your back with these chicken breast meal prep ideas that take no time at all! KEEP READING!!

Oven Fried Chicken! OhhYess!

Any food recipe with the word ‘fried’ in it is a friend of mine. But this healthier take on it will blow your hair back (sorry if you’re a bald bloke). How does yogurt marinated with a mixture of rice cereal and melba toast sound?

This meal should only take you 10 minutes of prepping and 30 minutes to cook:

Directions

  1. Preheat the oven to 475 degrees F. Set a rack on a foil-lined baking sheet and generously coat the rack with cooking spray.
  2. Finely grind the cereal and bagel chips in a food processor and transfer to a large resealable plastic bag. Add 3 teaspoons olive oil, the paprika, 2 teaspoons salt, and pepper to taste and toss.
  3. Whisk 1/2 cup yogurt and the mustard in a shallow bowl. Add the chicken and turn to coat, then transfer to the bag; seal and shake to coat. Place the chicken on the rack and mist with cooking spray.
  4. Toss the scallions with the remaining 2 teaspoons olive oil and place alongside the chicken. Bake until the chicken is crisp and a thermometer inserted into the thickest part registers 160 degrees F, about 30 minutes.
  5. Make the dipping sauce: Mix the remaining 1 cup yogurt and harissa to taste in a bowl. Serve the chicken and scallions with the sauce.

Risotto with Chicken! Sayy Whaat?

Check out this healthier take of a delicious chicken meal prep. I don’t know about you but I could probably eat this every day!

This meal should only take you 10 minutes of prepping and 30 minutes to cook:

Directions

  1. Bring the broth and 4 cups water to a simmer in a saucepan; keep warm.
  2. Meanwhile, melt 4 tablespoons butter in a pot over medium-high heat. Add the onion; cook until translucent, about 4 minutes. Add the rice and thyme; cook, stirring, until the rice is glossy, about 1 minute. Add the wine and cook, stirring, until the liquid is absorbed. Add 1 teaspoon Kosher salt. Ladle in the hot broth, about 1/2 cup at a time, stirring constantly, allowing all of the liquid to be absorbed before adding more. Continue until the rice is just tender, 20 to 25 minutes.
  3. Remove the thyme. Stir in the parmigiano, the remaining 1 tablespoon butter, 1/2 teaspoon Kosher salt and pepper to taste. Gently stir in the fontina and chicken. Reserve about 2 cups risotto for Risotto Cakes. Divide the rest among bowls; top with parsley and more fontina.

Peppercorn + Chicken + Spinach = Deliciousness!

Who says meal prepping isn’t fancy? I beg to differ. Here is healthy chicken meal prep idea that will impress a date, let alone your tastebuds!

This meal should only take you 15 minutes of prepping and 22 minutes to cook:

Directions

  1. Preheat the oven to 350 degrees. Brush 1 tablespoon mustard all over the chicken. Sprinkle with the peppercorns, rosemary and salt to taste, patting gently so the seasonings stick.
  2. Heat a large skillet over medium-high heat; add 2 tablespoons oil. Add the chicken and cook until golden brown, about 6 minutes, turning once. Transfer to a baking dish (set aside the skillet for the sauce); bake the chicken until cooked through, about 10 minutes.
  3. Meanwhile, add the shallots to the skillet; cook over medium-high heat until just soft. Remove the pan from the heat, add the brandy, then return the pan to the heat and scrape up any browned bits. Add the broth, bring to a boil and cook until slightly thickened, about 2 minutes. Stir in the remaining 2 tablespoons mustard and the parsley.
  4. Heat the remaining 1 tablespoon oil in a deep skillet over medium-high heat. Stir in the garlic; cook about 30 seconds. Add the spinach, season with salt and cook until wilted; add the lemon zest. Slice the chicken and drizzle with the shallot sauce. Serve with the spinach.

Classico Chickeno Parmesano

If you don’t like Italian food, then I don’t know what to really tell you… Build a bridge and get over it because you have no idea what you’re missing. Here is a healthier take on the famous Italiano disho.

This meal should only take you 20 minutes of prepping and 20 minutes to cook:

Directions

    1. Slice the chicken breasts in half horizontally to make 4 thin cutlets. Put between 2 pieces of plastic wrap and pound with a meat mallet or heavy skillet until 1/4 inch thick.
    2. Heat 1 tablespoon olive oil in a medium pot over medium heat. Add the garlic and red pepper flakes and cook, stirring, until the garlic softens, about 1 minute. Add the tomato puree, then rinse out the can with 1 cup water and add to the pot. Simmer until the sauce just thickens, about 10 minutes. Whisk in 1/4 cup parmesan and the basil. Spread 1/2 cup of the sauce in a 3-quart baking dish. Preheat the broiler.
    3. Meanwhile, combine the flour and 1/2 teaspoon each salt and pepper in a shallow dish. Beat the eggs with 1/4 cup parmesan in another shallow dish. Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Dredge 2 chicken cutlets in the flour, tapping off the excess, then dip in the egg mixture. Carefully lay in the skillet and fry until golden brown and just cooked through, 2 to 3 minutes per side. Transfer to the baking dish. Add the remaining 2 tablespoons olive oil to the skillet and repeat with the remaining 2 chicken cutlets. Add to the baking dish.
    4. Combine the mozzarella and the remaining 2 tablespoons parmesan in a bowl. Sprinkle half of the cheese mixture on the chicken, then top with the remaining sauce and the remaining cheese mixture. Broil until the cheese melts, about 2 minutes.

Mushroom Chicken with Couscous/Quinoa (keen-wah)

Hands down one of my favorite chicken meal prep ideas on this list. That’s why I saved it for last.

This meal should only take you 10 minutes of prepping and 30 minutes to cook:

Directions

      1. Preheat the oven to 400 degrees F. Toss the mushrooms, 2 tablespoons olive oil, the garlic, cumin, cinnamon, 1/2 teaspoon salt, and pepper to taste on a rimmed baking sheet.
      2. Rub the chicken breasts with the remaining 1 tablespoon olive oil and season with salt and pepper. Arrange the chicken skin-side up among the mushrooms. Roast until the chicken skin is crisp and golden and a thermometer inserted into the thickest part registers 165 degrees F, 25 to 30 minutes.
      3. Meanwhile, cook the couscous with the chopped apricots as the package directs. Season with salt and pepper.
      4. Transfer the chicken to plates. Toss the mushrooms with the lemon juice, cilantro or dill, and salt and pepper to taste. Serve the chicken with the mushrooms, couscous and yogurt.

You have questions are seem confused? We have answers. Feel free to contact us in the comment section below, or you can visit us at our Facebook/Instagram page where we have a flourishing online community offering tips and best practices.

breakfast meal preps

5 Breakfest Meal Preps

Are you the type of person who skips breakfast because you think you don’t have the time? Well here are a few fast breakfast ideas to help jump start your macros for the day.

Preparing your meals is one of the most important aspects of achieving a healthy balanced diet. Knowing what to eat, how much to eat, and when to eat are critical points to a well-balanced diet; however, these critical points are often over looked and/or ignored because of our busy schedules.

Hard Boiled Eggs

The nice thing about hard-boiled eggs are they are easy to make. Not to mention they take no time at all to prepare. You can have a dozen eggs hard-boiled in the time it takes to watch The Big Bang Theory.

How do you make hard-boiled eggs taste better? I am glad you asked; one word. Sirracha!

breakfast meal prep ideasMini Fritattas

What the heck is a frittata? It’s cross between a little bit of heaven and deliciousness! If you don’t know what a frittata is then; who are you? You better ask somebody!

Take a scrambled egg and you can mix in chopped, cooked vegetables, cheese, herbs—anything you like.

You can even make a variety within the same batch to please different family members. Take them out of the pan and store in a covered container in the fridge, then heat up one or two each morning.

breakfast meal prep ideasGrains

There is a variety of options of whole grains out there. Whole grains such as oatmeal is a fantastic economical way to break in your day. Personally, I am a fan of the steel cut grains. I add some warm water, stevia/brown sugar, walnuts, and cinnamon. Nuke it for a couple minutes and Boom, breakfast is served!

Make oat meal a staple in your morning diet and you will feel satiated longer and have more energy throughout the day.

breakfast meal prep ideasSmoothies

Smoothies are a doubled edged sword so be careful. On one hand they are packed with nutrients, and on the other they are packed with sugar. Smoothies should be measured out and pre-prepped.

I’ve found by taking a red solo cup and filling it with your favorite fruits/veges and milk/almond milk. Keep them in the freezer for future use and pop them in the blender when ready.

If you didn’t know red solo cups have measuring lines to keep from over doing it.

breakfast meal prep ideasLeftovers

Leftovers in the morning can be a great way to not waste food. All you need is an over easy egg and a little tabasco and you are ready to get down!

You have questions are seem confused? We have answers. Feel free to contact us in the comment section below, or you can visit us at our Facebook/Instagram page where we have a flourishing online community offering tips and best practices.

5 Reasons Meal Prep Containers are Important

You do not necessarily need to be into fitness to partake in meal prep. By preparing your meals in advance you can save heaps of time, and in many cases money. Tackling the seemingly arduous task of meal prep starts with having the proper meal prep containers; below are some benefits of meal prep.

Preparing your meals is one of the most important aspects of achieving a healthy balanced diet. Knowing what to eat, how much to eat, and when to eat are critical points to a well-balanced diet; however, these critical points are often over looked and/or ignored because of our busy schedules.

Consistent Nutrition

Save time and your waistline by having your meals on hand throughout the day. Having your meals on hand eliminates the temptations of the local food café. Not to mention you have complete control over the ingredients and portion sizes.

Regulated Metabolism

When those hunger cravings happen, you will be prepared with a nourishing snack. Some experts agree by snacking or ‘grazing’ often allows the body to remain in a metabolic state. Therefore, avoiding falling in to what is known as a catabolic state, which can promote the loss of lean body tissue (muscle).

Save That Money

Saving money is a major advantage of learning and planning meal prep. This aspect is often over looked by most individuals. By not spending that $10 a day for that salad covered in croutons and who knows what kind of dressing, pocket the savings and get on board with meal prep.

Prevent Diet Sabotage

We are the prime suspect that sabotages our diets. The number one culprit is skipping meals or cutting back too far. When you skip meals and or cut your caloric intake down too far your body goes into zombie mode and will devour anything it can get your hands on. By eating more frequently, and more importantly by having the appropriate snacks around you helps prevent the inner diet saboteur from unleashing its destruction.

Portion Control

Using measured out portions in your meal that align with your diet is absolutely critical. The good news is if using the proper meal prep containers it will take much of the guessing game out of portion sizes because you can only fit so much in one container. A simple solution is to get yourself an inexpensive digital food scale and measurement cups/spoons. If you really do not think you need the tools and you want to ‘eye’ your measurements then use your fist for portion sizes and a table spoon for liquids.

Proper meal prep begins with proper meal prep containers. They do not need to be fancy or expensive to get the results you want. We offer a variety of options to get you on your way to a healthier you.

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Quick Overview

  • Macronutrients
  • Save Money by Planning Ahead
  • Prevent Diet Sabotage
  • Get Proper Meal Prep Containers

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meal prep tools

10 Essential Meal Prep Tools

Food prep is a skill or an art form that must be mastered over time. However, like any other art form, in order to be able to master it you will need some essential tools. With these 10 essential tools to help you master the art of meal prep you will be ready start your way to a healthier and better looking you.

Essential Meal Prep Tools It has been said that great bodies start in the kitchen. Well, to master the art of meal prep you must start with meal prep containers. All meal prep begins and ends with choosing the right meal prep containers.
Keep in mind you will be storing, stacking, freezing, and reheating your food; so choosing meal prep containers that are BPA free, microwave and freezer friendly is important.

Also, choosing same size meal prep containers to allow for stacking is essential. Tetris was cool to play as a child, but not cool to play in your fridge.

Here is a link to grab MacroStacks™ meal prep containers.

Essential Meal Prep ToolsFirst thing is first, and that is figuring out what your ‘macro’ numbers are. To find out use our Macro Intake Calculator. Once you figure out your macros then you can start to figure out what your meal plan will be.

Write down your meal plan. We have several great recipes and meal plan ideas to get you started. Begin with breakfast, lunch, snacks, and dinner. Then break each meal down to ingredients. Keep in mind these foods will be stored in your fridge or freezer for a few days.

Here are some helpful apps to help you develop a dynamic shopping list in no time: FoodSmart Healthy Grocery List (Google Play / iTunes), Fooducate (Google Play / iTunes), & Apples2Oranges (iTunes). These apps will also help you compare the health benefits and nutritional value of the items on your list.

Essential Meal Prep ToolsPortion, portion, portion size is a fundamental concept with meal prep. There is no better way to measure portion sizes than by using a food scale. Are you meal prepping on a budget? A typical rule of thumb is close your hand into a fist and that is how big your portion sizes should be.

You should consider your budget, easy to read, surface, and easy to clean/store when choosing a food scale.

Here is a link for other affordable digital food scales.

Essential Meal Prep ToolsEyeballing your portion sizes is not recommended; especially with oils such as grapeseed, olive, or sesame oils that contain monounsaturated fats.

There are approximately nine calories per gram of oil so measuring out the portion is critical for meal prep. Moderation is the keyword.

Here is a link for affordable measuring spoons.

Essential Meal Prep ToolsNothing makes meal prep duller than a dull knife. The science behind using a sharp blade is so there is less brute force when cutting the food.

The sharper the blade the better off for the food because the cells surrounding the cut will not get as damaged which accelerates discoloration and wilting.

Plus it is more fun being a fruit ninja. Here is a link to affordable kitchen knives.

Essential Meal Prep ToolsHaving a good cutting board is absolutely essential for meal prep. Cutting boards help keep the work space clean and organized; protecting counter tops from the knives. Not to mention sanitary.

We recommend you have more than one type and/or size of cutting boards so you do not cross contaminate your raw proteins with other foods. As you become more experienced with meal prep you will know what type and size of cutting boards fit your style.

Here is a link to affordable cutting boards.

Essential Meal Prep ToolsAh, the slow cooker, otherwise known as the crockpot. This cooking device will save you loads of time from being in the kitchen and will yield some of the most amazing dishes. You add your ingredients before bed and put the pot in the fridge.

Then first thing in the morning before work pop into the slow cooker. By the time you are home you will have delicious meal waiting for you.

Here is a link for affordable slow cookers.

Essential Meal Prep ToolsSeasonings and flavored oils is where it’s at. Having a cornucopia of delicious herbs and spices along with flavored oils will make all the difference in the world for your meal prep. Think of the seasonings as the personality of your food.

Furthermore, flavored oils can enhance your dishes to a level where you will not want to eat anything else besides your own cooking. Imagine that. Not to mention there are a plethora of health benefits when you consume healthy oils in moderation.

Coconut oil for instance is known to improve the human immune system, digestive tract, strengthen bones, reduce protein loss in hair, and prevent live, kidney, and heart diseases.

I do not know about you but that alone is the reason to learn how to meal prep period.

Essential Meal Prep ToolsWhether you are at the office, traveling, or at the gym, by having a quality dedicated meal prep management bag you will improve your chances of reaching your fitness goals. The idea is to have complete control of your nutrition.

A meal prep management bad allows you to be able to do that more easily. Plus picking out a bag to fit your style is fun to do. Keep in mind to get a bag that allows storage of at least three meal prep containers.

Here is a link for affordable meal management bags.

Essential Meal Prep ToolsNone of this will make any difference in your life if you do not have a positive mental attitude. No matter where your starting point is you have to believe in yourself. No one else can do this for you and that is the beautiful part.

By keeping a positive mental attitude the words ‘I can’t’ do not exist. You creative faculties will kick in and with time & consistency you will begin to see all sorts of transformations in your mind and body.

Please feel free to let us know if you have questions or comments in the section below. We hope this was helpful and we wish you the best in your meal prep adventures.

Proper meal prep begins with proper meal prep containers. They do not need to be fancy or expensive to get the results you want. We offer a variety of options to get you on your way to a healthier you.

See our other posts for meal prep recipe ideas under $5.

meal prep for beginners

Meal Prep for Beginners

Whether you are busy parent, student, or worker bee, the task of cooking your meals may seem impossible because it may seem like there is just not enough minutes in a day, right? However, you still must eat. So what are the alternatives you opt for? Is it fast food, junk food, or barely eat at all?

We ask these questions because the alternatives pale in comparison to understanding how prepping your meals in advance can save you time, money, and quite possibly your well-being.

How to Meal Prep

What is meal prep anyway? You may have heard of the phrase ‘If It Fits In Your Macros’ (IIFIYM)? Meal prepping is the phenomenon of decreasing time in the kitchen and increasing the probability of achieving a healthy balanced diet.

All meal prep begins and ends with choosing the right meal prep containers. Keep in mind you will be storing, stacking, freezing, and reheating your food; so choosing meal prep containers that are BPA free, microwave and freezer friendly is important.

Also, choosing same size meal prep containers to allow for stacking is essential. Tetris was cool to play as a child, but not cool to play in your fridge. We recommend MacroStacks™ meal prep containers.

Plan & Prep

Before you can prep, you have to plan. If Benjamin Franklin were alive today, he most likely would be the meal prep king by coining the phrase, “Failing to prepare is preparing to fail.” The key to meal prep is keeping it manageable.

Do not overwhelm yourself by trying to meal prep an entire week in the beginning. Instead, start with prepping for one or two days in advance to get the hang of it.

Arguably the next most important task after choosing the right meal prep containers is writing down your meal plan. We have several great recipes and meal plan ideas to get you started.

Begin with breakfast, lunch, snacks, and dinner. Then break each meal down to ingredients. Keep in mind these foods will be stored in your fridge or freezer for a few days. Expect some trial and error in the beginning stages.

As you work out the kinks, incrementally increase the amount of days you prep for.

Different strokes for different folks. There are infinite possibilities to prep your food. The best practice is tailoring your macronutrients to your fit your lifestyle. You might have the mentality of ‘food is just fuel’ and do not really emphasize taste.

Or you may be like most individuals who prefer eating healthy foods that tastes amazing. First thing is first, and that is figuring out what your ‘macro’ numbers are. To find out use our Macro Intake Calculator. Once you figure out your macros then you can start to figure out what your meal plan will be.

Time & Cooking

Meal prep does not need to take an entire day. With a clear plan written down and having the proper tools (meal prep containers) you can spend a few hours or less on meal prep. For example, spend a couple of hours on a Sunday to prep your meals for the upcoming few days; then a couple of hours on Thursday to cover the rest of the week.

Remember the idea of meal prep is to help decrease time in the kitchen, and improve your diet. Marinate chicken, or make turkey burgers and freeze them for when ready.

Make large batches of sauces, vegetables, fruits, nuts, rice, quinoa, pastas, and stack them in your fridge or freeze them for future use.

Work smarter and not harder is the point.

Proper meal prep begins with proper meal prep containers. They do not need to be fancy or expensive to get the results you want. We offer a variety of options to get you on your way to a healthier you.

See our other posts for meal prep recipe ideas under $5.

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Eating is about more than just food!
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