Cracking open the fridge, the lush produce you picked up from the market yesterday morning lines each shelf. You’re feeling like you’ve got this healthy lifestyle change in the bag until you realise you haven’t thought about what you’re going to do with that 1kg cauliflower or bunch of hot pink radishes you bought more for its appealing colour than taste.

You begin to panic scroll on Instagram, looking for inspiration, desperate for a recipe that’s healthy, easy and doesn’t take too much time. You glance at the clock and 30 minutes has already passed. You have no idea what you’re going to cook but you have just purchased a trendy new drink bottle promising to keep your iced latte cold for 3 days straight. Another night of food delivery is on the cards…

Enter: food prepping! Food prepping makes it easier to achieve your nutrition goals for the day. Rather than purchasing takeaway and being unaware of the amount of protein and fat in each meal, food prepping allows for us to manage our macronutrients. When you learn to food prep like a pro, you’ll find it’s easier to make healthy choices, convenient and cost effective too! We’ve outlined a few simple steps below to have you food prepping like a pro in no time.

Organisation

Choose a day of the week that works for you and commit to cooking your meals that day each week. This helps you get into a routine and guarantee you have prepped your meals for the week ahead. It’s best to make a game plan and have an idea of what meals you would like to cook before heading to the supermarket. Ensure you have a shopping list to avoid forgetting anything or get caught up aimlessly browsing and filling your trolley with unnecessary items.

Awareness

To hit your macronutrient targets you should be aware of how much protein, carbohydrates, and fats you need. Macronutrient consumption differs from person to person. Check in with your nutrition coach to find out what your daily macronutrient targets should be.

A high protein intake is essential for muscle growth, maintenance, recovery and weight loss. Protein assists the muscles with recovery after a workout, and assists muscle growth. As well as, curbing food cravings and hunger. Helping to keep you feeling full for longer, promoting weight loss.

Carbohydrate and fat intake differ from person to person, depending on their weight, dietary requirements, intensity of physical activity and goals.

Fat intake differs due to dietary requirements, hormonal issues, etc. Talk to a nutritionist or nutrition coach about their recommendations of each macronutrient for you, as it differs from person to person.

DoDay offers nutrition coaching, we will determine the perfect macronutrients to suit you and you goals, guide you through the process of adjusting to the plan and help keep you accountable.

Convenience

Food prepping like a pro is all about simplicity. Don’t over complicate your meals! The key to food prepping like a pro is cooking a big volume at once. Don’t ever cook one meal at a time! Cook in a big batch to save time on meals throughout the week, then chuck them in the fridge or freezer ready to go when you need!

You don’t need to spend hours in the kitchen getting your meals prepared. You want this to be easy. Cook your choice of protein with a light sauce or tasty seasoning and that’s that! Having a few spices like garlic powder or rosemary are always great to have on hand. Batch cook your carbohydrate (rice, potatoes, quinoa, etc.) so it’s ready to be added to any meal. Chop and steam a selection of your favourite veggies (frozen veggies, are also an easy and affordable option!), add to the meal, season and voila! You’re ready to sit down to a delicious, quick and healthy meal.