3-Step Food Prep Guide for a Healthy, Lean Body

Did you know that weight loss doesn’t have to be a chore? In fact, the single most important step to your weight loss goal can be achieved with just a few hours spent preparing your meals. This is the same formula we live by and our members use too.

Not only will this three-step weekly ritual change your fitness level, it’s the best investment you can make in your health and the health of your family.

If you’re ready to make a lifestyle change, then read on to discover how my wife Jessica and I, and our clients, maintain and continuously improve our physiques, while staying ahead of a busy work schedule.

Myth Buster: Is food prep time-consuming?

Not at all! Food prepping is actually an on-going process that keeps your meal plans organized and saves hours upon hours each week. In one given day, (usually Sunday for us) we spend two to four hours planning and preparing delicious and nutritious meals that keep us ahead of life. We use our own 3-Step Food Prep process to do this and it simply works!

Step 1: Create your own Recipe Guide. This is actually a very creative part of the plan where you can look up healthy recipes and include them in your meals. If someone tells you that healthy food has to be boring and tasteless, they are wrong. Good food can be made when you know the right ingredients—different healthy ingredients that deliver different types of tastes you will relish!

Cooking is actually a very cathartic activity, and I recommend it to everyone! Not only is it is a great activity that you can share with your friends and family, but you will actually feel very happy while making your own food. Plus, when you go to the expense of preparing and cooking your own meals, you are less likely to waste them or settle for unhealthy convenience food during the week.

To give you a sneak peek, this is usually the rotating meal plan I follow for every other day during the week:

Day 1

Breakfast: Usually a PB and Banana Smoothie or healthier French Toast

Snack: Green Juice along with a small handful or raw almonds.

Lunch: Northwest Chicken Salad

Afternoon Snack: Protein Coffee Cake

Dinner: Healthy Stir Fry

Day 2

Breakfast: Protein Pancakes

Snack: Apple slices and raw almonds

Lunch: Steak Salad

Afternoon Snack: Very Berry Smoothie

Dinner: Sweet Potato Soup

Step 2: Grocery Shopping

This is a very exciting part of the meal prep course! Who said grocery shopping can’t be fun? If you have your recipes planned out and are willing to cook your own meals, you will find yourself more eager to go fill up your grocery cart with the best ingredients.

I always load up my cart with a lot of greens, including spinach and celery, and I never forget onions, carrots and avocados. Get some cartons of Almond milk and instead of buying the usual bread, go for the most natural, whole-wheat bread.

Also, replace your white rice with brown rice, since the latter is loaded with minerals like manganese, which will keep your body strong. Finally, do not forget your protein intake. Go for lean steak, which does not contain excessive fat, and chicken breasts and fish (any fish will do).

Step 2 (Part B): Cooking and meal prepping

Cooking all of your meats, sweet potatoes, yams or rice ahead of time will allow you to have the ability to grab and go. Setting aside one day for cooking eliminates the time and effort required to cook everyday – something most of us are unable to fit into our busy schedules. You can also pre-cut veggies and proportion items into  ready to grab, sealed reusable containers.

Step 3: Pack your food

Most of us are busy working in our office during the day, and we usually end up going to the nearest restaurant for lunch. This is usually not healthy, since you never really know what they are putting in the food. This is why packing your lunch and bringing snacks with you is the best option.

Always use sealable containers to store your food for the day. I always advise people to grab four or five snacks/meals (from the above) everyday. This will help your metabolism to get in the fat burning zone and suppress hunger cravings.

Final Thoughts

Nutrition goals can boil down to being prepared or not prepared. Following the simple three steps above is a near guarantee for getting on the fast track towards most fitness goals! Not only has this worked for our clients, but it is also a weekly habit that we still use and attribute to our own success with fitness goals, weight loss and living a healthier happier lifestyle.

If you need any assistance with your meal prep, or have questions, drop us a note at workoutanywhere.com.

Cheers to your health!

Justin Rundle is a Certified Personal Trainer with nine years of training experience. He holds a Bachelor’s degree from Whitworth University, and is the Mt. Spokane High School Strength and Conditioning Coach, the Mt. Spokane Varsity Defensive Line Coach and the co-owner of www.workoutanywhere.net (online personal training and dieting assistance).