8 Tips to Meal Planning Success

Meal Preparation: Tips and Ideas

1. Create a morning, evening or weekend ritual.

  • Do your grocery shopping on the same day(s) each week
  • Prep food meals on Sunday, the night before and/or in the morning. 
  • Get into a routine to make food prep efficient and effective.

2. Pre-cook chicken.

  • Purchase boneless skinless chicken in bulk and season to taste.
  • Cook in large Pyrex dish, covered in tin foil at 350-400° for 20-40 minutes.
  • Store in a glass container and you have a ready-made protein source.

3. Pre-chop chicken and beef for stir-fries.

  • Purchase boneless chicken and beef in bulk. 
  • Chop meat into 1-inch cubes, portion into 4-8oz servings, and freeze them.
  • Quick tip if you're in a hurry: thaw the meat in bowl of tepid water for 10-15 minutes. 
  • Make a tasty and balanced stir-fry, seasoned to your liking.

4. Pre-chop fresh vegetables.

  • Chop each vegetable into desired sizes and store in individual containers.
  • Use them or omelets, salads, stir-fries and more.

5. Prepare ahead of time.

  • Make large batches of food like chili, stews, stir-fries, and smoothies.
  • Pack your own snacks and lunch (by utilizing Tip 1).
  • Eat breakfast; or pack a Super Smoothie for on the go nutrition. (there are a ton of free recipes here.)

6. Shop at farmer’s markets, if possible.

  • Farmer’s markets provide local, fresh and sustainably grown meat, produce and eggs at reasonable prices.
  • You know exactly where, when and how your food was grown.
  • You develop a relationship with the people who grow your food.

7. Order by the principles above when at restaurants or school.

  • The healthy principles of nutrition do not cease to exist when eating out.
  • You still need high-quality: protein, carbs, fruits, vegetables and fats.

8. Spice up your food

  • Spices and herbs add tremendous health benefits and flavor to your food.
  • Different spices can make tired meals and recipes seem new and exciting.

When I first started changing my family's diet, I worked slowly through this list. Start with one thing this week you can start doing. And do that one thing. It might take a week or two for that to hit a grove, when it does add in the next item on the list. Soon you'll be tackling meal prep like a professional.

To your best health,

Coach Nancy


About the author

Coach Nancy

Nancy Carlson is a Certified Professional Fitness Trainer with the National Exercise and Sports Trainer Association, a Level 1 Youth Conditioning Specialist with the International Youth Conditioning Association, and is a Level 2 Certified Precision Nutrition Master coach. Nancy was recognized in 2011, 2012, 2013, 2014, 2015, 2016 and 2017 as the “Best of the Best” Fitness Trainer in Southern NH by the Hippo Press.

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