Whether your goal is to gain muscle, lose fat, or a little of both, meal prep is perhaps the most powerful tool you have. But, how do you do it? Isn’t it a ton of of work? What do you cook? Well, let’s dive into the nitty gritty of meal prepping for weight loss and muscle gain!
Below is a list of 7 things you will need to get started. These are some of our favorites tools and why we think they’re awesome!
My Fitness Pal Account – This can be found by CLICKING HERE. The best part is it is FREE! Not only is it free and has a great app, but you can track your macronutrients (macros for short). In addition it has almost every food in the world in it’s database. You can also create recipes, save recipes, as well as save an entire meal for future use. It can be a little daunting at first but once you get the hang of it you are off to the races! The best part is you can create accountability with it. By friending your favorite trainer, coach, or your friends they can hold you accountable and you can make sure you’re getting the most out of it.
Food Scale – These cost anywhere from $9-$20 and can be found at any WalMart, Target, or similar store. You can also find a bunch on Amazon (this one is pretty cool). No matter which one you choose, just make sure it has a TARE function, and can measure in grams, ounces and pounds.
Cups & Measuring Spoons – For $20-$30, order a set of measuring cups and spoons. Here is an option. Just make sure you have both tablespoons and teaspoons!
3 Compartment Containers – You will need these for you meal preparation for the week and they are a game changer! We like these because they are cheap. But if you are don’t like microwaving in plastic, these glass ones are awesome. We highly recommend you stick with 3 compartments. It helps identify the 3 macronutrient sources you need at each meal.
Muffin Tins & Baking Cups – You will need these for some awesome recipes like protein muffins, egg muffins, etc. More on those in later emails. First get a standard metal muffin tin like this one. You can also get a mini-metal muffin tin. But don’t stop there. We recommend silicone liners so you aren’t scrubbing dishes forever! THIS ONE works ok but clean up can still difficult. THESE work a bit better because you can just throw them in the dishwasher and clean up is super easy!
InstaPot/Crockpot – This is a game changer when it comes to time saving. The InstaPot combines pressure along with heat to cook food super fast. You cook chicken in under 30 minutes! HERE IS THE ONE! It can cut lunch prep time in half! For Dinners when you’re going to be gone all day, the slow cooker/crockpot is a life saver. This one is nice because you can select your heat level and cook time and once the cook time is done it drop temp to keep food warm.
Water Bottle – There are many different ones on the market and you can’t go wrong. We just recommend that you get one that holds at least 20oz and has a straw. We have found that a straw allows you to drink more than the traditional pour method. That being said THIS ONE is our favorite right now.
(Man, Amazon should give us a cut for all the referrals we just gave them, unfortunately that isn’t the case…)
Got your stuff together and ready for the next step in planning your diet? Set an appointment with one of our coaches and get started today!
Have a great week!