Hi sister, happy Friday!

I keep getting a lot of questions around meal prep. I’m thinking about teaching a whole class about it, because meal prep is truly an art that helps us stay consistent, satisfied, healthy and sexy.

You know I’m a firm believer in macronutrient approach, meaning I won’t teach you how many meals per day you MUST have. It’s all about what feels good to you. It also doesn’t matter at what time of the day you eat, as long as you hit your macros. As a result you get a great deal of freedom, flexibility and an opportunity to create what’s best for you when it comes to meals and meal prep.

For easier navigation around this topic, let’s divide meals to breakfast, lunch, dinner and snacks.

#1 BREAKFAST

Whether you like to drink your breakfast or eat it on the go, good for you. You can have frozen veggies and fruits that you can just toss in a shaker and go. If you like eating premade breakfast, then burritos, protein muffins, overnight oats or quiche are all great ideas you can prep beforehand. But if you like to make your breakfast in the morning, you will need your favorite ingredients readily available.

#2 LUNCH

If you’re bringing your prepped lunch to work, make sure that the lunch you prepared is the lunch you actually LIKE eating. We tend to pack chicken, rice and broccoli and they just look sad in the lunch box. Think about how you can make your lunch appetizing. I like to look at it as proteins, carbs and fats. You can cook salmon pasta, or chicken stir-fry, turkey meat balls or turkey taco, just make sure it looks and tastes delicious.

I have another rule of thumb. If you like to have something sweet after lunch, make sure you calculate for a dessert in your daily macros. Then you can have a square of chocolate, half of protein bar, a cookie or an apple. Plan for it and set yourself up for success.   

#3 SNACKS

I like to have a snack and a boost of energy around 4pm, otherwise I’ll just be hangry until dinner. My typical choices are a protein shake or apples and nuts. Boiled eggs or yogurt with berries are also good choices. The key is to know your energy patterns and pay respect to them by choosing the right meal at the right time.  

#4 DINNER

This is typically a time when we end up face up in the pantry. Either we waited for too long to eat, or we didn’t have enough transition time between work and home. That’s why snacks before dinner will help you stay on track.

My favorite dinner is a salad with a piece of protein, and I change the salad bed each time. You may also want to move your carbs to dinner time, and that’s the best choice if you’re eating out.

I urge you to cook every three or four days. It will save you loads of time and money and set you up for success. Figure out how many meals per day you want to have and the strategy for each meal. Create an environment where you enjoy the meal prep. Cook with your friends, turn on the radio, have a half glass of wine, or listen to a podcast while you’re doing it. Once you stop looking at it as some chore, and instead look at it as your fuel for success, your perception will shift and you’ll know what you need to do.  

Have a great meal prep weekend and see you on Monday!

With love,
Zlata  

P.S. If you like this topic and you would like to read more about meal prep and get super awesome recipe ideas, you can get them in the Sexyfit Method Book at www.sexyfit.com/book

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