Lesson 25

Meal Prepping In Motion

Welcome to Lesson 25! Yeah!

This is it! This is our last lesson before our final exam tomorrow! Today we look at our last feature and how it can help us prepare our meals for several days at a time!

tl;dr - The Shopping List, tallies up all of our ingredients and lets us know how much of each ingredient to prepare for 1-7 days!

We’ve learned so much through our adventure together and we’re almost done - just one more action item. We are going to actually prep our food for the next 3 days. We know what macros are, we’ve calculated our personal numbers to hit our personal goal, we’ve planned out a full day of eating. All that’s left is to prep it, store it and eat it!

To do this we look at our last feature I want to highlight in this university - the shopping list! This allows us to know exactly how much of each ingredient we need in both serving size and g/mL. In the list, we can decide how many days we want to prepare for. It takes care of all of the math for us! We couple that with our newfound food measuring skills and you have a literal recipe for success!

I’ll let you do the shopping and the cooking for yourself, however, I wanted to throw some tips at you for prepping in general!

• Get high-quality food storage containers

  • I know I said this before, but trust me it takes a lot of frustration out

  • Course Shopping List: Amazon

• Plan for 3 days at a time

  • I’ve found this to be the sweet spot for me, any less and there just seems to be too much prep work, any more and the food starts to not taste as good

• Keep things as fresh as possible

  • Use a refrigerator

  • Get as much air out of plastic sandwich bags as possible

• Cook in bulk, partition into individual meals

  • Cook all of your ingredients at once - it makes the process much faster

  • When the ingredients are cooked - separate them out and store them as individual meals

• Stick with and trust the process

  • You’ve planned out your day to systematically hit your goal, not-hungry and rational you setup these wonderful meals to get you closer to your goal. When you prep, stick with just those meals until the food is gone

• Prep when you still have food planned

  • Try to overlap the last day of your previous prep with the first day of your new prep. This ensures you never ‘run out’ of food. The feeling of not having anything, at least in my experience, can lead to free-for-all eating.

• Take a break from prepping

  • In my ideal world, I prep for 6 days out of a week and have 1 day where I wing it (I still log my food). You don’t always have to prep, however, you can have confidence when you do that you’re moving in the right direction!

That’s it! Go out and start prepping! And don’t worry you don’t have to be a master at it right away, just keep at it!

So to prep your 3 days of eating, follow the gif below and finish with tapping “Complete TODOs” at the bottom!

Everything has been leading up to today’s TODO. Today is the day we become meal preppers!

TODOs

• ☑️ Log your weight

• ☑️ Log your food & try to hit your macros

• ☑️ Log your habit

• ☑️ Shop, prep, and store 3 days worth of eating

Complete TODOs Below