For the past month or so I’ve been taking food prepping pretty seriously because I honestly believe it’s the only way I stay on track with healthy eating, while also saving me a butt load of time every single day. I follow Hello Nutritarian, and she’s honestly the one that really kick started me into doing more food prep.
Through her Instagram stories, she was giving away some tips and tricks to get started on creating an amazing salad bar in your fridge, which is great because I eat a lot of salad. I learned so much from just a few PDF pages from this girl that it’s really helped me shed some fat that I was holding onto. So I’m going to go through my own process for food prep, including my shopping lists, step by step and you can use it if you want to (or you don’t have to), or you can change it to fit your own preference!
Step 1 – Groceries
Ok so making a grocery list is actually important guys. I use Notes on my phone and make a list of checkable items to buy when I’m at the grocery store. This is also super important to do while you’re at home so you can take inventory of the items that you already have in your fridge. When you’re buying fresh foods, being strategic is key in not wasting money!
They key foods I buy on a weekly basis are:
- Greens of some sort as a base – could be spinach, lettuce, zucchini noodles…
- My favourite vegetables (cherry tomatoes, cucumber, yellow bell pepper, baby carrots)
- An onion
- Fresh herbs
- Sweet potatoes
- Berries (whatever is cheapest and on sale…)
- Lemons + Limes to cook with
- Fresh seafood sometimes, depending on the prices and options
- Whole wheat wraps
- Proteins (I usually look for proteins that are on sale that week and stock my freezer up. Sometimes I don’t need to buy at all).
- Brown Rice
- Some cheat foods because, well, I’m not perfect lol.
Step 2 – Prepping
Once I get everything home, I like to prep it all immediately. I hate the sight of an unorganized fridge, and I hate the sight of those produce bags (speaking of which, I want to start using reusable ones – anyone have any recos?) so I need to unpack everything and tidy it all up.
I use glass Tupperware containers to store my food, and I put a folded paper towel in the bottom to soak up any excess water that comes from the cut up veggies.
- I cut my cherry tomatoes in halves.
- I slice my cucumber.
- I dice my bell pepper.
- I peel, half and then quarter my onions and slice them.
- I cut up my fresh herbs
- I leave my baby carrots in a bag and take as I need them.
- I half my strawberries, I just change containers if they’re small blueberries or raspberries.
- I keep my sweet potatoes in a dry space until I use them.
- I keep my grapefruits, lemons, limes, apples, oranges and avocados in a huge glass bowl in my fridge.
- If my seafood is unfrozen, I cook it and store it in plastic Tupperware until I eat it. If it’s frozen I put it in my freezer.
- I cook some chicken breast or ground chicken and keep it in plastic to use throughout the week.
- I hard boil half the the eggs I buy (I usually buy 18) and keep the rest for omelettes.
- I make one large batch of soup that I keep in a large plastic container and use as needed.
- I divide my greens up into Ziplock bags so I can grab one and put it in my food container that I use that day, and it stays fresh longer in general.
- I cook 2 cups of brown rice at a time so I just reheat it during the week.
- I boil or bake my sweet potatoes, depending on how I’m feeling.
Step 3 – Accountability
This is probably the hardest step of it all. Using what you buy, not letting it go back, and taking your own food with you wherever you go. What’s the point in buying such healthy food and spending time preparing it if you’re going to buy your food on the go all week? If you’re truly serious about getting your eating habits under control, this is what you have to do. Coming from the bag lady, I wouldn’t lie to you.
My food prep routine is actually really basic. I want to start venturing into the world of making my own nut-based sauces and dressings, but I need a Vitamix for that journey, and that’s not something I’ll be buying any time soon!
All-in-all, I think this is one of the biggest steps you can take in your journey to becoming a lot more healthier. It saves a ton of time not cooking on a daily basis, grabbing the salad you want and GO.. It saves money by not eating out all the time (the markups on food is insane guys), and this way you know exactly what it is you’re putting into your body, and it’s that kind of control and power that you need to grasp your health and run with it!
How good are you at food prep? Comment below and tell me your tricks!