Whether you’ve got the school run, a day full of meetings, or you simply hit the snooze alarm one too many times to make yourself a packed lunch in morning - life in the busy working week can get in the way of making the best choices when it comes to food.
Eating breakfast, lunch or dinner on the move is becoming more and more popular - as we opt for the supermarket 'on-the-go' options available! But, the impact of these quick fixes are having on our waistlines and our wallets soon begin to add up! Over a year you can add thousands of unnecessary calories, as well as spending hundreds of pounds of those fast food fixes!
That's where meal prep comes in...
Whether you're going without breakfast (which decreases cognitive function and stunts your metabolism) or grabbing goodies on the go, failing to prepare really is preparing to fail when it comes to our eating habits.
So, if you're time pressed how do you overcome these hurdles? Two key words. Meal Prep. Now you may have seen these words thrown around, possibly associated to the fitness aficionados and gym bunnies, but really planning ahead is key to any successful weight loss plan! It gets you back in control, cuts unnecessary calories and saves money too - so what’s not to like? Not used to planning ahead? Use our top tips to make meal prep life simple...
Good Morning, Good Morning
If you often find yourself running out the door in the morning on an empty stomach, get researching some recipes that can be made ahead!
A chia breakfast bowl can be prepared the night before, and makes for a delicious, fibrous breakfast! Chia seeds are packed full of protein, fibre and healthy fats! This berry chia bowl recipe by Jen Lou Meredith is the perfect way to start your day. Click here to see the full recipe!
Need an even more convenient protein-packed breakfast option? Pop an Exante Yoghurt and Jam Bar in your bag the night before, they make a perfect “on the go breakfast”, nutritionally balanced and just 200 calories (so the about same as a bowl of Weetabix and milk).
Get Real about the Meal Deal
If you are always grabbing lunch on the go, you may have become familiar with the infamous sandwich meal deal! Ranging from £3-£5 they seem innocent enough, but did you know an average meal deal contains over 700 calories and 30g of fat! Throw in the fact that if you spend £5 a day on lunch that adds up to over £1600 a year on lunches alone! Not so much a steal after all, more like day light robbery.
Instead of grabbing lunch to go, why not pick two meals to cook on Sunday and alternate throughout the week? Invest in some Tupperware, dedicate an hour in the kitchen on a Sunday and you’ll be set for meals all week - chilled or frozen - will keep until Friday!
Bulk Up
Always short of time in the evening? You aren’t alone! Often it’s a rush in the evening, whether you have been working late in the office or are rushing to the gym grabbing the quickest thing to satisfy a growling stomach often our diet downfall. We all know that relying on convenience foods (especially those from takeaways and fast food joints) are calorie laden and packed with saturated fat!
What’s more, due to their processed nature, we need more to keep us feeling as full as we would with a home cooked meal. Prep evening meals in advance by making extra portions at the weekend (whether single portions or family sized) and freeze for when you are time pressed and cooking feels like the last thing you’d want to do!
Casseroles, Stews and Meat in tomato based sauces are great for freezing (keep them in there for up to 3 months). Similarly, chop roasting vegetables (peppers, red onions, courgettes, butternut squash and carrots), coat in olive oil, pepper, salt, parsley and thyme and store frozen in zip-lock bags for a cost effective, healthy and tasty side dish to accompany “quick to cook” proteins like chicken, fish and steak. Here's a warming winter hotpot recipe that you could cook up and freeze for a deliciously warming meal prep option.
Warming Winter Turkey Hotpot
Having healthy, go-to recipes like this one for Turkey Hotpot, can let you enjoy all that the season has to offer, without sabotaging your weight loss efforts.
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