Nutrition

Meal Prep Like a Pro with Coach Natalie

As a full-time wellness coach, meal prep is an essential part of my week. It helps keep me on track so I can nail my fitness goals and help my clients do the same.

Here are my top tips for quick, easy and effective meal prep:

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THE TOOLS:‍

Digital food scale
Meat tenderizer (a must for chicken!)
Non-stick cookware (reduces need for oil, etc)
Love a grill pan for stovetop cooking
Parchment paper (to oven bake chicken & veggies- reduces need for oil)
Oil sprayer (to limit/reduce use of oils)
Veggie slicer/mandolin (quick prep for veggies)
Glass meal prep containers

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HOW TO PREP:‍

Preheat oven if using it for veggies and chicken, etc
Start with what takes the longest &/or requires the least amount of maintenance: rice, quinoa, roasted potatoes, ground beef/meats, etc
Wash, peel, chop all veggies - both fresh/raw veggies for fridge AND what is to be cooked
Toss veggies in steamer pot
Fire up the grill if using
Prepare meats with seasonings, pound out chicken, etc
Save cooking meat for last as this will require a more watchful eye to prevent overcooking
By now, veggies and rice should be done! Pull them off the heat & out of the oven
Start the meat/proteins
Assemble meals and store!

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TOP TIPS‍

Batch cooking MUST be done at least 2x per week: keeps food fresh/safe, allows you to change up the foods and flavours, and sets you up for success on the weekend!
Wash/prep fruit/veggies as soon as you get home from the store before putting in fridge
Use your meal plan as your grocery list
Choose 2 proteins, 2 carbohydrates, and 2 different veggies to prep
Keep a running inventory and grocery list of what you have on hand in fridge/freezer/ what prepared foods are running low
Keep a variety of spices and seasonings on hand to keep food exciting without adding extra calories

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Yours sincerely in good health,

Natalie