Meal Prep Tips

After half a year of doing nearly nothing, my life is back to super busy: I work until late afternoon, hit the gym, go home, take a shower , eat and go sleeping... Just imagine I had to prepare my meals for everyday after. This wouldn't make it any easier and even more stressful...By meal prepping I try to eliminate the stress and time factor.

As I always preach: preparation is the key.

The first step is to plan and list up your meals for each day and then get all the things you need, not only food but also lock-lid containers. If you are new to meal prepping, it's better to buy a few more containers , just to make sure you can store all the food.

• Pick one day per week to plan your meals for the whole week (according to your goals and preferences of course)
• Choose two days to prepare your meals. This should be at the beginning and in the middle of the week. I wouldn't prepare meals for more than 2 days as it may risks to get spoiled.
• Make sure to include every nutrient you need (protein, starch and vegetables).
  - Protein: chicken breast, natural ground beef, ground turkey, fish (salmon,tuna,cod,shrimps), eggs, steaks.
  - If you are vegetarian or vegan: beans, tofu, or broccoli.
  - Carbs: quinoa, sweet potato, brown rice, basmati rice, potatoes, quinoa crackers, puffed rice quinoa crackers.
  - Veggies: Spinach, green beans, broccoli, tomatoes, asparagus, carrots, zucchini, cucumber, mushrooms, peppers
• If you have all the ingredients for your meals, start chopping and slicing your vegetables. This can also be useful if you want to snack (it's easier to chose for something healthier when it's ready to be eaten). Do the same with fruits that need cutting or peeling. 
• Cook and prepare your protein and carbs for the following two days. You can also prepare your meals for the whole week if you put them in the freezer. (I prefer preparing for only two days, it's up to you)

I think it's easier if you prepare your meals at two different days as this will prevent you from losing your whole rest-day with preparing and cooking for the next week. Oh...and concerning the storage of your containers when you are on the road, at work or at school, have a look at my older posts about the Renee Tote and Innovator500 by 6PackFitness. I think they are the perfect thing to help you stick to your diet and still look fancy as a fairy.

Have fun prepping my loves.

Let's get it on!

Finally it's Monday again! 

Fail to prepare, prepare to fail!

I know this might sound weird, but today is a very special day for me! 

I am entering a new village in the world of Fitness... the village called 'preparation'!

So today I will start my preparation for my very first bikini competition which will be in the winter-wonderland season this year!

Nobody told you it is going to be easy!

Sir Ken from Dumbbell and I went grocery shopping last weekend to get all the food and supplements we need to get started! Fortunately we have a 'Provencale' here in Luxembourg, which makes it way easier to get bigger quantities at a normal price! 

We bought meat , veggies and carbs for 2 weeks so we don't have to go grocery shopping every single week. 

Me taking a selfie while cutting beef hehe

That's a lot of Turkey! 

I love chicken!

And fish!

Of course there are things such as pineapples , tomatoes and cucumbers that taste better when they are fresh, which means that I still have to go and buy these things once a week. 

As we got the whole food last week, I already prepared meat into several portions for the next two weeks, so that we only have to take them out of the freezer, thaw them and cook them. It's as easy as that! 

Let's get whey-sted! These are Ken's and mine!

I have to say that I am really excited to start my preparation, not only because it's something new but also because I have never seen myself shredded before. I wonder how my body and my mind will change during this whole period! Unfortunately I won't have any cheat-meal until after the competitions, but hey! How are you supposed to have a good form on stage when you're eating crap once a week?! 

The rest of our food for the next two weeks!YUMMY!

Of course I will keep you updated every day via my Instagram and my Facebook page, and I will write a review after this first month. So stay tuned! 

Make your week successful!