Ready To Eat?


Do you wish you could go to the fridge to find a whole week of healthy, delicious meals prepped ready to eat?


That would make sticking to your diet, achieving fat loss and muscle tone much easier…


What if I told you that I have a simplistic 5 step meal prep plan that saves you time and effort while helping you stay on track to lose body fat, gain muscle tone, and melt away inches off your waist?


Introducing the 5 Step Meal Prep Formula


Step One: Prepare For Success

As the great Zig Ziglar said, "Success occurs when opportunity meets preparation." Preparation is key to conserving our most precious commodity, time. When having all of your meals prepared and in the fridge, you save hours each day during the week.


Take note of the three most crucial time-saving questions that will lead you to success:


1. How many meals and snacks should I prepare to eat for the entire week?

  • Prepare twenty-one meals and twenty-one snacks to eat for the week.

2. How many meals and snacks should I prepare to eat every day?

  • Prepare to eat three meals and three snacks each day.

3.What times will I be eating my meals and snacks?

  • Prepare to alter meals and snacks, beginning with a meal as soon as you wake up and eating every four hours after.

Step Two: Find The Healthy Recipes

Now it's time to translate those meals + snacks into healthy recipes. Healthy Recipes are the key to making healthy meals delicious and make you the superstar of your kitchen.


There are two essential healthy recipe questions you must ask yourself:


1. What kind of healthy recipes do I follow?

  • You can google healthy recipes and pick your top three favorites.

  • You can choose three out of your favorite healthy recipe cookbooks.

  • You can click here to subscribe to my free weekly healthy recipes.

2. Should I make everything different for the week or the same?

  • Typically it is easier to prepare your meals if it has similar ingredients; I recommend choosing your top three favorite recipes for the entire week and make seven meals of each recipe.

Step Three: Grocery Shopping List

Use the three recipes you selected for the week and create a grocery list. You would not want to find yourself wandering around the grocery store aimlessly. After all, your time is valuable, and creating a list will save you time and money from the temptation to buy salty, fatty, and sugary snacks.


A few things to keep in mind…


1. Pay extra close attention to healthy recipes and the serving sizes.

  • Make sure your serving sizes match the number of meals and snacks you need to prepare.

2. Organize your list into these convenient sections:

  • Accompaniments

  • Beef

  • Beverages

  • Bread

  • Cereal & Grain Products

  • Dairy & Egg

  • Fats & Oils

  • Finfish & Shellfish

  • Fruits & Juices

  • Ingredients

  • Legumes & Beans

  • Nuts & Seeds

  • Poultry

  • Snacks

  • Soup

  • Spices & Herbs

  • Vegetables

3. Check your kitchen for items that you may already have.

  • By checking your pantry and fridge for items you have, you will save money by avoiding double purchases and time by preventing a trip down an aisle.

4. Make space in your pantry and fridge

  • Throw away anything salty, sugary, or fatty.

  • Create space in your fridge for your meals and snacks.


Step Four: Shopping & Curbside

Some people ask me if they should go shopping or curbside. That would depend on your preferences. I like to go to the store to see the healthiest options for each item I need.


There are three things you want to consider while shopping for your items:


1. Is it certified organic?

  • Organic producers rely on natural substances and physical, mechanical, or biologically based farming.

2. Is it the best quality?

  • Make sure you avoid canned or dried goods. The best quality of food is its rawest form.

3. Is it ripe?

  • When selecting your fruits and vegetable, make sure you can eat them right away to create your meals. Avoid browning fruits or fruits that are not ripe yet.

Now it's time to order online or gather your items at the grocery store.


Step Five: Meal Prep

Now it's time to prepare all of your meals and snacks ahead of time. Food prep is always the best way to cook efficiently. Start by chopping, measuring, and weighing all of your ingredients according to the recipes.


Here's a good game plan to cook everything on Sunday:

  1. Chop or mince all of your fruits and vegetables.

  2. Chop all of your spices and herbs.

  3. Chop all of your nuts and seeds.

  4. Chop all of your beef, chicken, finfish, and shellfish.

  5. Gather all of your accompaniments, dairy and egg, ingredients, juices, and soups, and keep them nearby to start cooking.

Creating a weekly habit of preparing your meals is a proven practice that rewards you with accelerated fat loss. My purpose in life is to help people, just like you, overcome their dread of exercise and eliminate confusion regarding healthy eating.


I know that a healthy body and overall healthy life are within your grasp – I've witnessed hundreds of my clients before you do it in the past ten years, and I'll see hundreds after you do it too. Today it's your turn.


Call (210) 367-0250 or message me directly now to get started on your new body with my fitness program and meal plan that will save you time in your busy schedule and help you improve your energy and strength, tone your arms, legs, back, and butt, and lose inches off your waist.


What programs are you most interested in?

  • Personal Training

  • Cardio Kickboxing

Click here to view the details of my intro to Personal Training: The 28 Day Flat Belly Formula.


Click here to view the details of my intro to Cardio Kickboxing: The 30 Day Sexy Slim Down.


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