161207 - Wednesdays with Coach Lauren - CrossFit

“Failure to plan is planning to fail.”
SUCH A TRUE STATEMENT when it comes to eating healthy, especially around the holidays when there is plenty of readily available cookies, cakes, and treats. So here are a couple of tips from my own experience on how to easily begin meal planning and prepping like the pros!

TIP#1: Purchase the right kind of Tupperware!
There are companies that make containers specifically designed for holding meal sized portions, constant reheating, dishwasher safe, and easily stackable. This will make your experience with the meal prepping process much less frustrating and much more organized! Here are the ones that I use and love:
https://www.amazon.com/Meal-Prep-Containers-Microwavable-Dishwasher/dp/B00TBMW6LO

TIP#2: Pick a day!
Sunday is my day! I try and limit the whole process to that one day which means that I plan, shop, and prep within that 24 hour window. This means that at any point during my busy week, I can reach in my fridge to grab a tasty yet healthy meal instead of resorting to going out. For most people this day is on the weekend but don’t be afraid to use a week day if that’s better for you!
 

TIP#3: Write it out and stick to it!
On Sunday mornings, I create the form that you see above. It includes a space for the meals I will be preparing and categories for the ingredients that need to be purchased. Those categories make it easier to shop in the store and see what I am buying the most of (which is hopefully meat and produce). Each week, I plan one breakfast item and then five other meals. The goal would be to vary the recipes in protein, type of cooking process (crockpot/stove/oven), and flavors. This will keep the food interesting all week and make cooking easier. Once you get to the store…do not purchase anything that is not on our list AND don’t forget to eat before you go! A hungry tummy will lead to sneaky snack foods make their way into your cart!

If you have more questions, feel free to ask! I’d love to talk meal prep strategy with you! 

WARM-UP
Death By 10 Meters
Start with 4 lengths go for 10 mins

SKILL/STRENGTH
3-3-3-3-3 Hang squat cleans

WOD
7 rounds or 12 minutes
5 hang squat cleans (heavy)
10 over the bar burpees
15 jump lunges