Abs Are Made in the Kitchen

June 16, 2015


Meal Prepping 101


You go to the gym 3-6 times a week.  You do everything your trainer tells you to do but when you step on that scale, there is no budge.  Frustrated (and sweaty), you ask yourself, “What gives?”  Well folks, exercise is just PART of the equation in the weight loss/muscle building game.  If I could follow all of my clients around in the grocery store and their kitchen, I would.  However, that is just not possible.  While food prep does takes time and energy, it will help you reach your goals faster. 


Fitness enthusiasts everywhere have their own way preparing their meals and snacks for the week.  I am here today to share how I do it most weeks.  First, I hit the grocery store.  I stock up on veggies, fruit, protein, carbs and fat.  I buy everything plain (stay away from pre seasoned meats/fish as they are loaded with salt).  I wash, chop and store veggies and fruit first.  I like being able to open my fridge and have everything ready to grab.  If I want to make a green juice, for example, everything is set! 


I usually prepare two proteins and just make them in bulk.  This past weekend I made chicken in the slow cooker (chicken breast and salsa – that’s it!) and bison meatballs (substitute oats for the breadcrumbs!)  Again, I can grab the meat, mix it with a carb and/or veggie, and we are good to go.  Speaking of carbs, I do love my sweet potatoes.  I will buy 6-8 and roast them in the oven weekly.


Meal prep helps tremendously with staying on track and reaching your fitness goals.  When I am hungry after a long day, the thought of cooking dinner sounds dreadful.  Having a healthy balanced meal ready to go in under 5 minutes saves me (and many others) from making poor choices. 


Emily’s Grocery List (Produce change with the seasons, of course.  But, this is what I am throwing in my cart these days):

Brussel Sprouts, Broccoli, Mixed Green salad, Cucumber, Celery, Kale, Swiss Chard.

Strawberries, Blueberries, Pineapple, Cherries, Bananas.

Chicken, Bison, Ground Lean Turkey, Plain 2% Greek Yogurt.

Avocados, Nut butter, Raw Almonds.

Steel Cut Oats, Sweet Potatoes.

The Author

Karen Bobos, MSed

Karen M. Bobos, MSed, has been in the fitness industry since 1996 and feels her highest accomplishments are those results achieved by her clients through her guidance. She educates clients that there is no trick to being healthy, no magic pills, but rather optimal health is achieved through eating right and moving your body.

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