Hit Your Goals with the Program Quiz!Take The Quiz
sesh
How To Become A Meal Prepping Pro
June 1, 2022

How To Become A Meal Prepping Pro

WE PROMISE, IT’S EASIER THAN YOU THINK!

Nutrition is one of the most important components of an Sesh challenge. Even if you’re consistent with your workouts, without being honest about your diet and following the recommended nutritional guidelines given to you, you may stunt your progress.

The Sesh team and Sesh Fam alike swear by meal prepping in order to make the nutritional piece of the challenge sustainable and fit into your lifestyle. Once you start, you’ll be hooked!

WHAT ARE THE BENEFITS OF MEAL PREPPING?

When you’re trying to stay on top of your macros, there’s nothing worse than being unprepared. Having your meals prepped for the week will ensure that you won’t reach for something that may throw you off your game. We’ve all been there! When you lack the time and energy to make a meal, something quick is typically the response.

Dinner can be an exhausting concept after you’ve already exerted yourself throughout the day. Spending a few hours on a Sunday planning out your meals and preparing them for the days ahead will save you time during the week to focus on more important things.

Remember: fail to plan, plan to fail!

Another critical component of meal prepping is portion control. If you’re someone who struggles with overeating, or even just eating too much of one macro, having your meals portioned out will help you prevent this.

One of the biggest benefits of meal prepping is how much money you’ll save! Having a clear plan for what you’re making for the week will keep your grocery trips organized. Going to the store on the fly not only spells disaster for your wallet, but you’re more likely to get a bunch of non-macro-friendly foods and snacks that won’t help you stay on track.

Imagine being able to cut your grocery bill down by 20% by buying in bulk. What would you do with that extra cash? Start meal prepping and you’ll find out!

TIPS & TRICKS TO A SUCCESSFUL MEAL PREP

Pre-planning is key! In the beginning, go meal by meal and write down what you’re eating for each. Don’t overcomplicate it! Sometimes simple is really that much better. Feel free to start small and only prep a few meals for the week. Then you can work your way up once you feel more comfortable. We recommend creating a grocery list and breaking it down by protein, carbs, and fats. This will help you to avoid getting extra food and overspending on something that may just go to waste.

Invest in some microwaveable containers that are dishwasher friendly. Make sure to not put your food in the fridge when it’s still hot, as it can cause bacteria to develop. Also, keep in mind these storage times:

  • Cooked chicken - 3-4 days in the fridge
  • Cooked veggies - 7 days in the fridge
  • Cooked rice - 4-6 days in the fridge
  • Cooked sweet potatoes - 3-5 days in the fridge
  • Cooked pasta - 7 days in the fridge

Grab your food scale. Remembering to weigh out all your foods when you're prepping is the fastest and easiest way to track consistently without accidentally over or under eating! Measure in grams and ounces -- just fill up your container, and continue to 'tare' each time you add a new food. Once you get the hang of weighing your meals, you can start eyeballing your portion sizes. Easy peasy.

Read more about why we love food scales here!

Now that you have everything you need to start meal prepping, you need to make time to get it done. We like to meal prep on Sundays, but if that day isn’t good for you, no problem! Find a day of the week that you can dedicate a few hours to cooking and stick to that each week.

When it comes to cooking, try batching. We love baking a big batch of sweet potatoes, chicken breasts, and chopped veggies on a big sheet pan. Microwaveable rice is a time saver when cooking in big batches too!

Don’t forget to add your meals to your MacrosFirst to make sure you’re hitting your macros! This is the best part of meal planning! By adding it to your MacrosFirst app, you’ll already know where you stand on your macros so you can adjust for events or a treat meal here and there.

EXAMPLE MEALS TO TRY OUT

Just like the workouts, sometimes the hardest part about following your macros is knowing how to get started. That’s why we included some example meals that are quick and easy to make, throw into the fridge, and take with you on the go. Just be mindful of the macros listed and adjust for your nutritional needs!

BREAKFAST | BREAKFAST BURRITOS
  • 43g Flour Tortilla
    • 70 CALS ( 3g FAT / 19g CARBS / 5g PROTEIN)
  • 100g Egg
    • 140 CALS (10g FAT / 0g CARBS / 12g PROTEIN)
  • 15g Turkey Bacon
    • 30 CALS (3g FAT / 0g CARBS / 2g PROTEIN)
  • 50g Red Bell Pepper
    • 16 CALS (0g FAT / 3g CARBS / 0.5g PROTEIN)
  • 15g Cheddar Cheese
    • 60 CALS (5g FAT / 0.5g CARBS / 3.5g PROTEIN)
  • 33g Salsa - for dipping
    • 10 CALS (0g FAT / 2g CARBS / 0g PROTEIN)

326 cals (21g FAT / 24.5g CARBS / 23g PROTEIN)

*Tip - Place burritos in a freezer safe bag and store in the freezer until ready to eat. Simply reheat in the microwave for 60-90 seconds or bake at 350°F for 10-15 minutes.

LUNCH | SOUTHWEST CHICKEN BOWL
  • 4 oz Ground Chicken + Taco Seasoning
    • 181 CALS (11g FAT / 0g CARBS / 20g PROTEIN)
  • 35g Shredded Cheddar Cheese
    • 140 CALS (11g FAT / 1g CARBS / 8g PROTEIN)
  • 200g Spanish Rice
    • 250 CALS (3g FAT / 50g CARBS / 5g PROTEIN)
  • 65g Salsa Verde
    • 25 CALS (0g FAT / 4g CARBS / 0g PROTEIN)
  • 1 Tbsp Lime juice
    • (No tracking necessary)

596 CALS (25g FAT / 55g CARBS / 33g PROTEIN)

SNACK | FRUIT + GRANOLA PARFAIT
  • 150g Strawberry Greek Yogurt
    • 100 CALS (0g FAT / 10g CARBS / 15g PROTEIN)
  • 30g Blueberries
    • 17 CALS (0g FAT / 4g CARBS / 0g PROTEIN)
  • 15g Raspberries
    • 16 CALS (0g FAT / 4g CARBS / 0g PROTEIN)
  • 40g Granola
    • 173 CALS (7g FAT / 27g CARBS / 3g PROTEIN)

306 CALS (7g FAT / 45g CARBS / 18g PROTEIN)

DINNER | MEDITERRANEAN SALMON
  • 170g Skinless, Wild-Caught Sockeye Salmon
    • 200 CALS (7g FAT / 0g CARBS / 34g PROTEIN)
  • 115g Lettuce
    • 16 CALS (0g FAT / 3g CARBS / 1g PROTEIN)
  • 70g Cucumber
    • 10 CALS (0g FAT / 2g CARBS / 0g PROTEIN)
  • 20g Feta Cheese
    • 53 CALS (5g FAT / 0g CARBS / 3g PROTEIN)
  • 4 Tbsp Sugar-Free Balsamic Vinaigrette
    • 10 CALS (0g FAT / 2g CARBS / 0g PROTEIN)
  • 5 Cherry Tomatoes
    • 15 CALS (0g FAT / 3g CARBS / 1g PROTEIN)
  • 15g Red Onion
    • 6 CALS (0g FAT / 1g CARBS / 0g PROTEIN)
  • 10 Black Olives
    • 50 CALS (5g FAT / 2g CARBS / 0g PROTEIN)

360 CALS (17g FAT / 13g CARBS / 39g PROTEIN)

*Tip - store your vinaigrette dressing in a separate container until you’re ready to eat to keep the other salad ingredients fresh for longer.

MEAL PREPPING DOESN’T HAVE TO BE COMPLICATED!

It’s all about eating the foods you love while staying within your macros. Keep your goals in mind by eating foods that will help you give it your all in your workouts. And most importantly, don’t beat yourself up when you go out to dinner or have a treat meal. It’s all about balance and being healthy while still enjoying what you love.