With anything nutrition my thought process is always to find what works for you. My job as a nutrition coach is to listen to my client and give them what I think will work his or her lifestyle. Within my conversations with my clients too many of them think meal prepping means 5 hours on a Sunday!. I don’t even do that!!!! As my clients know I am the king of “winging it,” but that’s what makes me human instead of a robot as most people think I am. There are so many ways to go about meal prepping. Let’s dive in…

Breakfast isn’t the most important meal of the day like we have been told, BUT, I do feel it is a great way to get the beginner on the right track to conquer their day. One way to make breakfast easy is to plan it the night before. This use to be one of my go-tos. Before you go to bed make an omelet, smoothie, or whatever your fix is. Whether we are rushing to work or you are a mom of 3 kids we just don’t get the time we need to make breakfast in the morning. If we make breakfast the night before all we have to do is pull it out of the fridge and be on our way. BAM!

Piggy backing on the previous meal prep fix lets chat a little bit more about planning your day out the day or night before. Again, this is a concept I use a good bit. It’s pretty simple, take the day before to think about what you need to get done the following day. What meetings do you have? Where can you eat? Will I have time to eat? Something simple is packing some quick meals to snack on when on the go. That could be some beef jerky, apple slices and almonds, a protein bar. Whatever floats your boat? Or, check this out, I have a client who basically eats out all day until he can get home to cook a meal. The man literally has no time. He has a wife, kids, he is a principle and a professor. He might pull longer hours than I do. I basically asked him what fast food/restaurants he has around him that he usually eats at. Taking the info he gave me I researched the best meals he can choose at each place to keep losing weight. Here is what I came up with:

McDonalds Breakfast-


McMuffin egg white delight, hash browns and a 12 oz OJ




Bowl with white rice, salsa, black beans, romaine lettuce and either steak or chicken


Chic fil a-


Grilled Chicken sandwich and a side salad (no cheese) with light Italian, 4 piece grilled nuggets and a large diet coke


What else might work for you? Well, something I did for a while was meal prepping on Sunday. But, not like you might think. No 5 hour meal preps for me. I’m good! A big mistake I see a lot of people make is dinner. I am guilty as well! I can’t tell you how many times I have come home from a long day of work and just sat by the fridge and munched on some sausage links then ate a bowl of cheerios next to the fridge while my Rottweilers stared at me. Again, I DO NOT ADMIT TO BEING PERFECT! So, then what is the fix Evan? I will tell you reader! I am pretty good about finding foods for breakfast and lunch. That might mean 2 egg white grills from Chic Fil A, Quest Bar’s, running to the grocery store to buy stuff to make a salad. To fix coming home and being completely lazy I would cook dinner for the week on a Saturday or Sunday. It doesn’t need to be a 5 hour prep, but instead you can buy some baking sheets and cook a protein, carb and veggie. This way when you get home for dinner all you have to do is heat up and you are good to go! My go-to’s are usually chicken thighs (marinate with lime juice, cilantro, garlic, salt and pepper), Brussel sprouts(chop in half, salt and pepper) cooked until they begin to brown and dice up sweet potato(cinnamon, turmeric and other fun stuff). I usually wait for the sweet potato to caramelize a bit(Sooooo good). After everything is cooked, Tupperware it up and pop it in the fridge. Every night you come home all you have to do is pull dinner out and heat it up. Then I usually treat myself to some ice cream. Balance right?

As you can see there are many ways to go about meal prepping. Maybe cooking all your meals once a week, putting them in Tupperware and bringing a cooler around all day works for you. Right on! I don’t care. Like I said, find what works for you. If you need help just shoot me an email. To your health!

-Evan, evan@forge-rx.com