Why We Encourage Meal Prepping at Physique Club
At PC, we encourage our clients to meal prep each week because we understand how busy life can get. Between work, family, and training, cooking fresh meals every single day isn’t always realistic. However, preparing your meals in advance can make a significant difference in your health, stress levels, and overall lifestyle.
We understand that meal prepping can feel like a big time commitment, and you might not always be in the mood to do it. But remember, you’re doing this for your future self! The benefits of meal prepping far outweigh the downsides of not preparing for your week ahead.
The Benefits of Meal Prepping!
Less Stress and More Time
After a long workday, most of us want to relax, unwind, and spend time with our loved ones. Having your meals ready to go saves you from the hassle of cooking and cleaning every night. That means less stress, fewer decisions to make, and more time to enjoy your evenings.
Avoid Decision Fatigue and Takeout Temptation
We make thousands of decisions daily, and decision fatigue kicks in by nighttime. This is when you find yourself thinking, “I can’t be bothered cooking, so I’ll just order takeaway.” Sound familiar? When you have meals prepped and ready to eat, you eliminate this common obstacle and keep yourself on track with your health and fitness goals.
Save Money on Food
Let’s talk finances! The average meal out costs between $20–$30 (or more). However, if you keep your meals simple and plan ahead, you can bring the cost per meal down to $10–$15—or even lower. Prepping your meals is not just a healthy choice; it’s also a smart financial investment.
Healthier Choices, Healthier You
Many of us don’t realise what’s really in restaurants or packaged foods. Added sugars, preservatives, vegetable oils, and trans fats are common ingredients in many convenience meals. These ingredients are pro-inflammatory, meaning they contribute to chronic inflammation and potential health issues. By prepping your own meals, you have full control over what goes into your body, allowing you to prioritise whole, nutrient-dense foods.
Meal Prep Guide for a Stress-Free Week
To help make meal prepping easier, here’s a simple step-by-step guide:
Plan Your Grocery List
- If you use MyFitnessPal (MFP) or Chronometer, pre-plan your meals and use that as your guide.
- Not tracking? No problem! Calculate your protein needs, then add carbs, veggies, fats, and snacks.
- Having a rough meal plan minimises impulsive supermarket buys.
Start with Veggies (as they take the longest to prep)
- A big salad (keeps for 3–4 days without dressing)
- Sautéed greens (great as easy add-ons for meals)
- Roasted starchy veggies (pumpkin, potato, sweet potato, which last 5–7 days)
Move on to Protein
- Slow-cooked meats (e.g., brisket, pulled chicken)
- Oven-roasted chicken thighs (easy, flavorful, and minimal effort)
- Beef mince or other quick-cooking proteins on the stovetop
- Air fryer proteins for a fast and easy choice
Cook Your Carbs Last
- Batch cook rice, quinoa, or other grains to have on hand for the week.
How Long Does Meal Prep Take?
Once you get into the rhythm, grocery shopping and meal prepping take about 3.5 hours in total. If that feels like too much, you can split it up and go grocery shopping Saturday and cooking on Sunday!
The more you do it, the easier and quicker it becomes!
By implementing a consistent meal prep routine, you’ll enjoy less stress, better nutrition, and more time for what truly matters. Start small, find what works for you, and enjoy the benefits of a well-prepared week!