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A Guide To Meal Prepping & Food Portioning

By January 12, 2022 Nutrition
A Guide To Meal Prepping & Food Portioning

Raise your hands up if this sounds familiar to you:

  • You’ve got a job 9 to 5

  • You have children

  • You’re still studying and have tons of assignment

  • You’ve tried many diet fads out there and somehow, you can’t stick to one and you always fall back to old habits

You have probably been in one or more of these situations before and when your Personal Trainer or the Doctor tells you to eat healthier, you find it is easier said than done.

3 main classes of macronutrients

Credit: Good Info Net

There are 3 main classes of macronutrients: proteins, carbohydrates and fats – which are the basic components of every diet.

There is a fourth one which is alcohol (that’s right). Alcohol isn’t essential hence it is not commonly mentioned together with other macronutrients, but it does have a huge calorific value!

Macronutrients provide calories or energy. Your body needs these nutrients in large amounts to maintain bodily function and daily activities.

Does it sound daunting at this point? Don’t worry, we’re here to help you because meal prepping is so much simpler than you think it to be. Plus, it’s all in your hand – literally!

Hand Portions

Credit visuals to Precision Nutrition

This is an example of how your plate will look like. When you look at your plate, it should have a serving of each macronutrient. Depending on your goals, the amount will differ as well!

Plan Ahead For Success

Now that we’ve got that down, here are 5 very simple steps to meal prep! Remember, the key here is to plan ahead.

Step 1: Look Ahead

Step 1 Look Ahead

Look at your next week’s schedule, and identify busy days that you need pre-prepped food. Schedule in day(s) to do grocery shopping, plan your meals & meal prep for your one week’s worth of food.

Step 2: Make a Menu

Step 2 Make a menu

You don’t need a 5-star quality menu, keep that for fancy occasions.

Just keep it simple, make sure you cover all the macronutrients!

If you don’t have a clue on recipes or how or what to cook, just Google! Alternatively, you can always reach out to the KOA coaches for ideas 😉

Step 3: Shop for Ingredients

Step 3 Shop for ingredients

Make a shopping list, it will help you to stay on track!

Another important tip and trust me on this, before you go grocery shopping, have something to eat or make sure you are full!

Do not go there hungry as you are more likely to give in to temptations and buy more than you should.

Step 4: Cook for the week

Step 4 Cook for the week

You got your ingredients, you got your menu. Allocate 1 – 1 ½ hours of your day to wash, chop and cook your meals.

Step 5: Store it conveniently

Step 5 Store it conveniently

Portion them out and pack them in microwave safe glass tupperwares and reheat for the later part of the week when you need them!

That’s about it! Remember – preparation is the key to success. When you are prepared, you are less likely to fail.

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