But with everything going on in your busy life, it can seem impossible to make fitness or work fit around your food. Enter Quick Prep Kitchen on fitfine24to the rescue so that you make it to the gym and back home… without an all-nighter in your kitchen. Eating well and prepping great meals is the best thing that can happen to fuel your workouts, but also you have all of this extra time to do other things outside of the gym before prep. religion becomes overwhelming.
This easy, time-saving meal prep guide is for beginners or advanced-level fitness enthusiasts who still want to maintain goals.
The Importance of Quick Meal Prep for Fitness
Meal prep is a staple of successful fitness journeys If you are going through a muscle construction phase, fat loss period or just eating a healthy diet, planning means you are more likely to stick with your nutrition-saving time each day.
Fitness Success Through Consistency
To reach success in your fitness journey, CONSISTENCY is chewy 🙂 and someone who has a nutritious meal to eat during lunch, dinner, or any time as a break can dodge the bullet of calling UBER Eats for takeout. That may be junk food! Fast, easy meal prep is in your hands.
Nutritional Control
It will allow you to portion control, track macros/nutrients & know exactly what is in your food. This is especially important to athletes, bodybuilders or anyone eating clean and to a plan where the need for calorie counting is essential.
Time-Saving Efficiency
You do not have to spend an entire day meal prepping. Complicated recipes need not apply — with a little planning, you can have a week of eats ready for the taking in under 120 minutes so that you can spend more time working in or working out.
Jump to Quick Prep Kitchen for Meal Prepping.
Set Your Fitness Goals
Meal prepping Takeaway tips Know your fitness goals It is important to understand what you want to accomplish through your workout before getting started with meal prep. Are you trying to:
Build muscle? The problem is, when you finish a workout your body will have just broken down muscle tissue and depleted glycogen stores — which means you need protein to help repair muscle tissue, and complex carbohydrates so the repair process won’t cut into your fat stores.
Lose weight? To avoid packing on the pounds, stick to low-caloric meals full of fiber and lean proteins which keep you satisfied for fewer calories.
Maintain your current weight. Try to eat well-game meals that load protein, fats, and carbs for energy during your exercises and recovery.
When you eat food, you are eating it within the parameters of your goals and these systems will send out detailed plans for how to eat what and when.
Make a fast weekly meal plan
Now all you have to do is make a good, simple meal plan. Go for dishes with very few ingredients and dishes are easy to prepare. Simple Meals for Health & Fitness
Breakfast: Protein smoothie bowls (protein powder, frozen berries and a dash of almond milk)
Lunch: Grilled seasoned chicken in whole wheat tortilla wraps with a side of veggies
Dinner Baked salmon with quinoa and steamed broccoli
Hummus with carrot sticks, boiled eggs, or homemade energy bars.
All the Sunday Meal/Prep should do is make it so that for the rest of your week, you have a few go-to nutritious choices that require very little assembly.
Grocery Shopping & Ingredient Selection
The secret to efficient meal prep is an organized grocery list. Load up on simple staples that go a long way in multiple recipes Try this grocery list to start with:
Proteins: Chicken breast, lean ground turkey, tofu, eggs, fish.
Best Carbs:Sweet potatoes, quinoa, brown rice, and whole wheat pasta.
Veggies:Spinach, broccoli, bell peppers, carrots, zucchini.
Good Fats: Avocados, olive oil, nuts and seeds.
Greek yogurt, almonds, protein powder (for shakes), fruit.
Source: For one, it will save you money in the long run, and secondly time that is a win-win concept. It also takes the stress out of making sure there are always healthier options available when you need one and never feel like you have to scramble for something nutritious.
Quick Meal Prep Starts with Batch Cooking
What time-saving secret of the Quick Prep Kitchen is batch cooking. This requires cooking in big batches and portioning out those meals for the length of a week. How to batch cook – Some hacks
Bulk Cook Proteins of Quick Prep Kitchen: Grill, bake, or steam tons of chicken, fish, or tofu. Portion the protein and meal prep for easy access throughout the week
Pre-cook Grain:Cook up a storm – quinoa, brown rice, whole wheat pasta, etc (I cooked 1 kg in total) Pop them into the fridge and couple them with various proteins and veggie combos over the next week.
However, you might have a few different options apart from eating them raw: Roast or Steam Veggies—throw some fresh veggies in. Instead of peppers, try broccoli, carrots and zucchini
Once you have your ingredients prepared, you can whip up these various combinations into balanced meals in no time.
Control the size of your servings for your fitness goals
The key to reaching a healthy weight is portion controlling your meals and the science speaks for itself. Here is a reference guide to the amount of lean protein needed for various goals:
Muscle Gain:Larger lean protein (6-8 oz), complex carbs (1 cup), and moderate healthy fats.
Small Portion of Protein (4- oz), Smaller Carb portion (1/2 cup) More Veggies to Fill you up for less.
Maintenance:Protein 5-6 oz (palm of your hand), Carbs 3/4 cup, Veggies and Fats as much as you like
Meal prep those portions into containers with dividers to keep you in control of your portions and stop that pile of food phenomenon.
Store and Reheat Efficiently
Then, portion the meals out into meal prep containers for simple storage. Or, refrigerate meals that you will eat 3–4 days later and freeze those you plan to cook during the last 2 weeks of the month.
At mealtime, just heat and eat! Pull frozen meals out to thaw the night before in the fridge so you can heat and eat them up faster.
Quick Preps for Quick Prep Kitchen Recipes
One-Pan Chicken and Veggies
What You’ll Need:Chicken breasts, bell peppers, zucchini, olive oil, garlic powder, salt + pepper.
Recipe in a Nutshell:Preheat oven to 400°, olive oil, and season chicken and veg! Arrange them on a baking sheet and bake for 25 to 30 minutes. Place in meal prep containers.
Quinoa Salad with Chickpeas
Ingredients:The ingredients were Daily Fresh Quinoa, canned chickpeas, a whole cucumber, cherry tomatoes, lemon juice (1 whole lemon), olive oil (to taste), and some salt.
Directions:To start with, cook Dean and cool quinoa. Stir in chickpeas, diced vegetables, and lemon juice. It’s a very light and healthy lunch too.
Turkey Lettuce Wraps
Turkey Lettuce WrapsIngredientsGround turkeyRomaine lettuceGarlicSoy sauce sesame oil
Method: Brown turkey meat with chopped garlic and light soy.
Try:Scooping up the turkey mixture with romaine lettuce leaves for a fast, low-carb dinner.
We want to get you in and out of the kitchen, without exceeding your timeliness in reaching those fitness goals with 1 hour recipes.
Common Meal Prep Struggles And How To Get Over Them
You might encounter a couple of issues even in the Quick Prep Kitchen. Here are some tips to help:
No Time:Stick to a limited-ingredient or quick-cook meal, either a sheet pan dinner, skillet supper (with no stove top prep), or slow-cooker soup.
Meal prep can lead to repetition fatigue:Try mixing it up by rotating through weekly menus with different seasonings, sauces & ingredients.
Storage:If you meal-prep, that’s awesome; use some high-quality containers that stack well in the fridge or freezer.
Conclusion
The Quick Prep Kitchen at fitfine24 streamlines meal prep for health and fitness. With efficient batch cooking, smart grocery shopping, and time-saving recipes, you will be able to stick with your fitness goals all while not spending hours in the Quick Prep Kitchen. Sure, so if you just learn how to do meal prep properly, it will change your life of fitness because it will save you time and give you better nutrients and results.
