How To Do Weekly Meal Preparation

Updated: Nov 14, 2019




Read our 5 tips on how to meal prep for the week!


Meal prep takes dedication and commitment, however you will be rewarded in so many different ways if you stick with it! 


Use these 5 simple tips to cut your meal prep time for the week down to a max of 2 hours.

Benefits of meal prepping:

Saves Money

Less dishes

Saves time during the week

Stay on track to reach your health goals


1. Set a Goal

What are your goals? Why meal prep?

Do you want to gain lean muscle or focus on leaning out? 


If you want to get serious about this process and nutrition it helps to know your calorie intake and macros to help you set out your shopping list.


To obtain more information about protein, carbohydrate and fat ratios (aka. Macros) and instructions on how to calculate individual dietary needs, use an online macronutrient calculator.

You may need to consult a nutritionist if you have special dietary requirements or if you are quite new to this.


2. Kitchen Tools

Do you have the following?

Kitchen top space, BBQ, freezer space, large oven and stove top pref gas, baking tray(s), large pot(s), rice cooker, vegetable steamer(s), storage containers (*one for each meal of the day), food scale, measuring cups and spoons


3. Food Shopping

By breaking your macro nutrients down by meal and multiplying this by 7 days for the week (or 5 days just for the working week), you will be able to figure out how many grams of Protein, Carbohydrates/Vegetables/Fruits and Fats you need to purchase.

Always opt for whole unprocessed foods.

The MyFitnessPal application can be useful to assist you with this.


Macro Suggestions:

Healthy Macro Protein Sources:

Seafood, poultry, beef, protein supplements (Whey or Alternative), eggs 

Vegan Protein Alternatives:

Beans/legumes, tofu, vegetable textured Protein

Healthy Macro Carbohydrate Sources:

Brown or basmati rice, quinoa, fruits and vegetables e.g. sweet potato and pumpkin as carbohydrate sources, oats

Healthy Macro Fat Sources:

Avocado, raw nuts and seeds, full cream and organic dairy/cheese, coconut oil, olive oil, omega 3 from fish, flax seed oil, eggs, organic fatty cuts of meat.


4. Prepare your meals

Sunday or Saturday mornings seem to be a popular time to set aside for grocery shopping and meal preparation. Try to stick with a specific day and time to create a habit around this.

Begin by measuring out a weekly portion of your macros with a food scale. For a variety of meals throughout the day or week split the macros into a few different food sources.

Use your various kitchen tools and appliances to prepare and cook according to food specifications.


5. Set out your meals

Once everything is cooked it is time to portion each meal into ‘meal size’ storage containers. Each meal of the day may include a different herb and spice combinations to keep the taste buds inspired throughout the week. 


After each container is prepared and cooled meals in the refrigerator and then the freezer. 

Don’t forget to move the meals from the freezer to the refrigerator to thaw approximately one day before they are to be consumed.

We tend to have protein superfood shakes for breakfast and another one throughout the day to cut down on the number of meals we need to prepare, and we also cook the occasional dinner and eat out once per week.

Boom, thats it, you done for the week :) !

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