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Sport&Health News

Meal Prepping 101

Posted by Kimberly Vegliante on Oct 26, 2017 6:00:00 PM


Where I find my recipes:

Pinterest is a lifesaver. It saves key words that you search with and then recommends recipes you might like. I search using these keywords:

  • Paleo
  • Whole 30
  • Gluten Free
  • Lactose Free
  • 2 ingredient
  • 3 ingredient
  • Healthy
  • Vegan


How does food-shopping work?

At first I went to the grocery store and spent hours shopping on Sunday morning. Then I discovered Giant Peapod and Harris Teeter Express Lane and it changed my whole meal prep game. For a small service fee ($2-4) you can order your ingredients from the comfort of your own home and pick it up curbside from the grocery store. You save hours. You can even get it delivered for a larger fee.


Where do I get my containers?

I found my containers on Amazon. I searched “Meal Prep Containers: round, small, square, etc” I only buy ones that are microwavable and dishwasher safe.


How do I organize?

You need to make a meal plan. Sit down and write on a piece of paper: “Breakfast, snack, lunch, dinner, snack.” Write down what you plan on eating beside each.


Then line up all your containers on the table and literally put post- it notes in each section of the container of what food will be going in it. Trust me, it helps. After a while you won’t need to do that, but in the beginning, you will.


Do I count macros?

Making a meal plan and cooking take long enough and it would be overwhelming to count macros most weeks. Instead I follow this general plate rule: If I put all my days’ meals on a huge plate it should be: 

½ veggies, ¼ protein, ¼ carbohydrates


How do I stay Motivated?

Once I started meal prepping I felt amazing. Every Sunday night you have a sense of accomplishment for accomplishing such a huge feat. You will also, without a doubt, see changes in your body. You will get trim and have a ton of stamina and endurance at the gym.


What are my favorite recipes?


Breakfast: http://www.kiipfit.com/savory-kale-oatmeal-cups/


Dinner: http://www.deliciousasitlooks.com/2014/08/life-update-new-salmon-recipe.html

Side: http://wishfulchef.com/olive-oil-mashed-potatoes/

Vegetable: https://www.cookingclassy.com/honey-roasted-carrots/

Dessert: http://fromfriestofit.com/homemade-protein-bars-a-50-day-no-cheat-challenge-and-some-fitspiration/

Fruit: https://www.bloglovin.com/blogs/faring-well-13162333/kitchen-scraps-savory-rosemary-roasted-grapes-5187646767

Marinade: https://fountainavenuekitchen.com/a-third-a-third-a-third-marinade/


Follow me!

MunchKim_MealPrep on Instagram

MunchKim_MealPrep on Pinterest


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Topics: Nutrition

Kimberly Vegliante

Written by Kimberly Vegliante

Thanks to my zest for adventure and my desire to experience all that life offers, I have moved around quite a bit. I was born in New Jersey; spent my coming-of-age years in Georgia; dabbled in the ski bum lifestyle in Colorado; moved to underserved communities in Michigan, Indiana, Illinois, Iowa, Wisconsin, and North Dakota over the course of a year while serving in AmeriCorps National Civilian Community Corps; and finally entered the workforce in Virginia. I hold a Bachelor of History degree from Georgia Southern University and a Master of Education Degree from the College of William and Mary. For the past four years I was a high school teacher in Loudoun County. Just three months ago I transitioned into higher education. I work for a tech-ed company called 2U, Inc, where I help place student teachers in field experiences for the University of Southern California's online Master of Arts in Teaching Program. On my spare time I like to go for walks, play board games, and learn how to work out. Thanks to personal training at the gym, I have really started to understand how to use "scary" equipment, implement proper form, and lift heavier weights. I am challenging my body in ways I never thought I would. Just today I hit my max weight on squats so far: 45s on both ends of the bar!