The last edition of the Blonde Cucina talked about it being a new year and working on a new you. I am continuing that topic this week by talking about meal prepping and planning.
I’ve been going to the gym and, believe you me, it’s hard to get up at 5 a.m., get out from under my cozy blankets, change from pajamas to workout clothes, and drive up the old Benner Pike to the gym. What’s even worse is the whole going to the gym and working out is only 20 percent of working on the new me. The other 80 percent, as I have said before, is eating. Talk to any body builder, personal trainer or weight loss expert, and they’ll tell you the hardest part of the new you is the eating part.
So, being that the eating is so hard, I thought I’d take the time to talk about meal prepping and planning.
Meal planning is an essential part of dieting success and is one of the easiest things you can do to make your life healthier and achieve the goal of a new you. However, but it can be one of the first things to be neglected with our very busy lives.
There are many advantages to meal planning. Planning meals helps you manage your time better and makes life easier. If you really think about it, how often do you stress when you are in the store and have no idea what you are going to cook and it makes your upcoming hectic week even worse? I promise you, your overall health will improve and those gains at the gym will start to show.
My gym guru and I chat often and we discuss the importance of meal planning. There also are folks who participate in and prepare for fitness competitions who consider it an absolute must. These people are serious when it comes to meal planning — they not only plan their meals down to the ounce, they will even spend one day each week prepping those meals.
The benefits of meal planning include:
■ Saving time and money.
You may or may not realize it, but you waste a ton of time standing in front of that fridge each and every day deciding what to make for dinner. Then, you waste money running to the store everyday picking up a few items for each evening’s dinner. When you plan and prep your meals, you will save time and money.
■ Eliminating stress.
Everyone knows how stressful it is to make a last-minute decision about what you are going to eat. You went to the gym today, but you’re starving and you shouldn’t eat something that will hinder your gains at the gym. It was a bad day at work, and you really just want those Doritos. It is so very stressful! If you have your meals prepped and planned, you can eliminate that stress and focus on the new you.
■ Helping you avoid unhealthy choices.
My gym guru sometimes doesn’t have time to do meal prep, and he sometimes has a local restaurant plan his meals. But, sometimes he doesn’t even have time for that. He confessed to me last week that he went to a local fast food place and ordered three cheeseburgers, a large soda and three large fries. He was stressed and ravenous and it was too late to cook.
How many times have you opted to do this and ended up hurting your gains and felt so ashamed? Probably more times than any of us would care to admit. By prepping and planning, you can avoid this making bad choices.
■ Making shopping easier.
Meal planning helps you stay organized when it comes to shopping. Plan ahead and pick up all the ingredients you need for the week. You’ll be stress-free if you go to the store only once, instead of making a half dozen trips throughout the week.
Here is a full-proof recipe for a delicious meal that is full of protein and won’t leave you hungry. You can make it ahead and have a few portions packed for lunches or dinners.
THE BLONDE’S SPICY CHICKEN
Servings: 12
3 pounds chicken breasts
4 tablespoons balsamic vinegar
1 tablespoon red chili sauce
1 tablespoon honey
1 teaspoon minced ginger
Salt and pepper to taste
Preheat oven 400 F. In small bowl, mix together balsamic vinegar, red chili sauce, honey and ginger. Place chicken in a resealable
plastic bag and add balsamic mixture. Marinate for about 2 to 3 hours.
Place chicken pieces on a baking sheet sprayed with non-stick spray, and bake for about 15 minutes.
That’s it! This recipe has about 12 servings, with less than 150 calories and about 26 grams of protein per serving. Your taste buds will have no idea that you are eating healthy.
You can make this recipe into a meal by placing the chicken on top of a garden salad with oil and vinegar for dressing, or pairing it with some steamed broccoli or a sweet potato. You can even pair it with some brown rice if you’re in need of some carbs.
You will not be hungry and you’ll want this meal over and over.
If you are in need of more meal prep options, check out some healthy-recipe cookbooks at your local library, surf the net or ask your local gym guru.
It’s a New Year; let’s see that new you!
