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Food For Thought on Meal Prepping

Keto diet food ingredients


Do you often feel frazzled Monday through Friday?

You can take the stress out of your week by setting aside some time over the weekend for meal prepping. Dedicating just a couple of hours to planning, shopping and prepping healthy meals and snacks can make all the difference.

Having nutritious options ready means you will be less tempted by takeout or processed foods when you’re short on time. It can also save 30 minutes or more per day, and $50 or more per week on expensive – and often unhealthy – meals.

How often do you turn to quick, convenient choices for dinner, and then make that same choice for lunch the next day? And speaking of choices, how much do you spend per week on quick, convenient choices because you don’t have anything healthy prepared at home?

Take a minute to do the math. I’ll bet the numbers are higher than you thought.

They used to be that way for me for many years. Nowadays, an hour spent preparing meals on Sunday saves me much time during the week. In years past, it meant using an indoor grill, oven and microwave. Now, our grill gets a lot of use – because in the Cape Fear region, warm weather rules the day nearly year-round.

I suggest finding a plan of action that works best for you. Some of my favorite meal prep tips include:

* Cook 2-3 pounds of lean protein like chicken, turkey and fish to have portioned for quick but healthy dinners all week.

* Roast or steam 4-5 different vegetables in advance so you have easy, healthy sides ready to go, which is a huge time saver on busy nights.

X * Prepare 4-5 servings of overnight oats or fruit salad for grab-and-go breakfasts that cost a fraction of store bought options. Similar choices include Greek yogurts or liquid egg whites, among others.


X * Greek yogurts, along with nuts and fresh produce are healthier snack options that will curb expensive vending machine and fast-food runs. Some clients bring small coolers with them in the car when they’re out and about.

With a little upfront work, you can set yourself up for success all week long. And the more consistent you are with it, the more you can streamline the process and shorten preparation time.

Nourish your body, save time and money, and avoid the stressful guesswork of deciding what to eat – sounds like a win-win to me.

If you want to learn more about developing a simple and effective meal prepping plan, or simply have a conversation about your fitness goals and needs, contact me at 814.504.7774 or [email protected], or head to for more information.


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About the Contributor
Victor Fernandes
Victor Fernandes, Contributing Writer
Victor Fernandes is the owner of Fernandes Fit.

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