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How To Meal Prep: The Ultimate Guide To Saving Time And Eating Healthy

Updated: Apr 19, 2021

meal prep plan Markham

Meal prepping can be a great way to ensure that you have meals made for the rest of the week as well as help you in making healthier choices. Those who excel at living that healthy lifestyle all share one thing in common: they are knowledgeable about meal prepping.

Meal prepping allows you to make eating a no-brainer as well as free up more time for other things like leisure activities. But why do a lot of people associate meal prepping with being complicated or too challenging?

If this is the case, you don’t need to worry. Our guide will help break down what meal prepping is all about, so you can incorporate it into your life worry-free.

Benefits Of Meal Prepping

  • You will save time in the kitchen. Up to nine days worth of time per year!

  • It will help you make healthier choices. Pre-portioned food can help you if you tend to overeat during meals, and since you plan them ahead of time, you can be sure your meal is filled with all the required nutrients.

  • You will have more time and energy to be productive since you don’t need to give any thought to what you’re eating for lunch or dinner that day.

  • You will reduce food waste in your household. By planning every meal, you only end up buying what you need.

Here are some tips to help achieve a successful meal prep:

Plan your prep!

  • Start with picking a day and time you will commit to meal prepping that week.

  • Next, decide how many meals or how many days you would like to cook for.

  • Lastly, check your fridge and pantry to see if you have everything you need. This includes kitchen tools.

Choose what you will keep your meal prep stored in (meal prep containers)

  • Pick glass or BPA free containers if you are making meals that need to be heated up.

  • Metal containers are good for meals meant to be eaten cold.

  • Another option is glass mason jars. Very popular for salads and very instagrammable.

  • Think about container size as well, not something too big or too small for your personal needs. Something juuuuust right!

  • If you will be bringing your meals with you to work or school, be sure they are travel friendly and securely sealed.


  • Thinking about portion size is important before cooking is important in order to create nutritionally balanced meals.

  • A typical lunch or dinner should consist of ¼ protein, ¼ carbs, ½ non-starch veggies.

  • Healthy fats can be incorporated as well.

Pick your recipes

  • Mix and match protein, vegetables and grains.

  • Add healthy fats and seasonings to taste.

Last, pack and store!

  • Evenly portion out your meals into containers and put them in the fridge.

  • Be sure to pack them away within two hours to avoid harmful bacteria.

And that’s all! There you have everything you need to know to get you started with incorporating meal prepping into your life. If you need a healthy meal prep plan, contact Fit Meal today!

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