Meal Prep for Success – VASA Fitness

Healthy consuming might be one the toughest elements of the health journey to grasp however is commonly probably the most influential in serving to you attain your objectives. Focusing on extra entire meals slightly than extremely processed meals will make it easier to really feel full and offer you varied micronutrients that can gasoline your exercises and assist in restoration.


Step 1: Create A List of Foods You Like

Create a construction round meals and snacks by planning menus for the week and writing out grocery lists. This will make it easier to scale back impulse buying, provide you with higher management over the meals you’re consuming, and will make it easier to get monetary savings. The first step in planning your meals is knowing what sorts of meals you favor. Break it down into proteins, greens, fruits, fat, and grains/starches, then create a listing of what you want in every class. A pattern checklist may seem like this:




Step 2: Write Out Daily Meals

Once your preferences are listed out, you can begin constructing every meal by constructing a plate utilizing your hand as a measuring information. The measurement of every particular person’s hand is correlated to the quantity of meals you want. Use the next measurements as a place to begin for constructing every of your meals all through the week.

  • Protein: 1 palm-sized portion for ladies, 2 palm-sized parts for males
  • Vegetables: 1 to 2 fist-sized parts for each women and men
  • Fruits & Grains: 1 handful for ladies, 2 handfuls for males
  • Fats: 1 thumb’s size for each women and men

An instance meal for a girl may look one thing like this:

  • 1 palm of rooster breast
  • 2 fists of broccoli and cauliflower
  • 1 handful of roasted potatoes
  • 1 thumb of olive oil or a light-weight dressing on the rooster and greens

An instance meal for a person may look one thing like this:

  • 2 palms of prime sirloin steak
  • 2 fists of contemporary salad combine
  • 1 handful of croutons, 1 slice of entire grain bread
  • 1 thumb of Italian dressing on the salad combine

Depending in your exercise stage, the variety of parts might be adjusted to make sure you’re consuming sufficient for your exercises and day by day exercise ranges. If you are likely to get hungry between meals, eat a light-weight snack like an apple, a handful of uncooked nuts, or a pair exhausting boiled eggs.




Step 3: Batch Cooking & Meal Prep

The ultimate step of meal planning is to make bigger batches of meals one to 3 occasions all through the week. For instance, grill three or 4 rooster breasts, slice or roast a pan of greens, and divide salad mixes into a number of containers. Once your predominant substances are cooked or prepped, you may mix them with totally different sauces or seasonings so as to add selection to your meals.

Many who at the moment meal prep will spend two or three hours every weekend purchasing, cooking, and portioning out all or a few of their lunches, snacks, and dinners for the week. Alternatively, you may meal prep in smaller chunks, tackling two or three days’ value of meals at one time as an alternative of the entire week. It shall be as much as you and your schedule which method works greatest however choose the choice you’ll have the ability to do 80% of the time.

If cooking isn’t your factor, you may all the time choose for partially ready meals like rotisserie rooster, canned tuna, premade salads, or frozen vegetable packs that make it straightforward to mix substances and eat entire, comparatively contemporary meals.

Making optimistic modifications for the lengthy-time period requires planning no matter your space of focus: health, diet, mobility, or stress-administration. Having a plan and sticking to it, whereas nonetheless permitting for slightly flexibility, is the important thing to success.

Here are some nice recipes you could strive as you propose out your weekly meals.



Slow Cooker Salsa Chicken


  • 2 lbs rooster breast (could make bigger or smaller batches relying on sluggish cooker measurement)
  • 2 cups salsa
  • Salt & pepper
  • Optional: Taco or Ranch seasoning


Put all substances in your sluggish cooker and cook dinner on low for 6-8 hours or on excessive for 4 hours. Once the rooster has reached an inner temperature of 165 levels, take it out of the sluggish cooker, shred with a fork, and place again within the sluggish cooker to simmer. You can eat this for dinner and use the leftovers for your different meal prep recipes and dishes.

Sides that pair effectively with Slow Cooker Salsa Chicken:

  • Sliced peppers, tomatoes, or cucumbers
  • Salad combine with further virgin olive oil or a light-weight balsamic or Italian dressing
  • Avocado
  • Rice



Baked BBQ Chicken


  • 2 lbs rooster breast or rooster thighs (can do bigger batches relying on measurement of casserole dish)
  • • BBQ sauce (try this Sugar Free possibility right here)
  • Salt & pepper
  • Extra virgin olive oil


Place all of your substances in a Ziplock bag and shake or knead till the rooster is totally lined in sauce. Let the rooster sit within the fridge for about half-hour. While the rooster is marinating, preheat the oven to 375 levels and spray or cowl your casserole dish with oil so the rooster doesn’t stick. Once your rooster is completed marinating, place it within the dish and bake it within the oven for a complete of 30-40 minutes. After quarter-hour flip the rooster, after which verify the temperature every15 minutes to make sure the rooster has reached an inner temperature of 165 levels earlier than eradicating it from the oven.

Sides that pair effectively with Baked BBQ Chicken

  • Sliced peppers, carrots, or cucumbers
  • Salad combine with further virgin olive oil or a light-weight balsamic or Italian dressing
  • Avocado
  • Rice
  • Roasted greens together with candy potatoes, broccoli, onions and/or Brussels sprouts

Like to cook dinner your meat on the grill? CLICK HERE for our favourite marinade recipes for meal prepping on the grill.

*Please word: Registered Dieticians and Nutritionists are the one professionals who ought to present particular meal plans for you, particularly in case you have medical situations that could be instantly or not directly affected by your weight-reduction plan. Personal Trainers can present individualized steerage to help shoppers in reaching their objectives however could must refer out to a licensed skilled if the shoppers’ wants are exterior their scope of observe.

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