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1. Preparation = Key to Success

2. Preparation =
Key to Success

3. How do I find the time to cook all this
food…?
Yes, we’re busy.
Jobs. Families. Commitments. Responsibilities.
We are time-managed to the point that we don’t have time for ourselves.
The last thing you want to do is spend your free hour every day, cooking.

4. Of all your daily commitments…
…the most important is the one you make to yourself…
the commitment to exercise and eat right.
We can’t teach you that commitment.
You have to make that one for yourself.

5. Strategies that will help…
The benefit to being part of this community is we are here to help each other succeed.

6. These speedy food-prep ideas will be easy to implement.

7. Assemble your tools
At least one good knife for chopping and slicing
Ziploc freezer bags – gallon size
Ziploc storage bags – sandwich and snack sizes
Multiple personal meal-sized containers, like Tupperware
Multiple smaller, portion-sized storage containers
Sharpie marker

8. Set aside your time
The BEST time to do your meal preparation is immediately after you come home
from grocery shopping.
For most people = the weekend
Set aside a couple of hours for meal preparation.
Rent a movie for the kids, set out all of your supplies, and get going!

9. Chop veggies only twice a week
Only chop up half of your week’s worth on the day you do your grocery
shopping.
Separate the veggies by type:
◦ Green/red peppers in one bag
◦ Spinach in one bag
◦ Onions in their own bag…etc.
P.S. – Do the same for your fruits, while you’re at it!

10. Consider frozen veggies and fruits
Frozen vegetables are available in steam-in-microwave bags.
Microwave < 10 minutes = Ready to eat!
Frozen fruits blended into smoothies help to make them creamier without ice.
Just be sure to avoid added sugars!

11. Pre-cook your proteins
Save time by cooking larger batches of proteins for the week.
An added bonus: Use this cooking time to be chopping up your vegetables!

12. Add in egg whites to whole eggs
Want an omelet? Just pour in some egg whites and crack an egg or two.
Toss in some pre-cut veggies, and voila!

13. Prepare some “poppers”
Egg poppers –
Make mini-omelets with your eggs & egg whites by baking individual servings in your
muffin tin.
Handy if you like eggs in the morning, but you don’t have much time to cook.

14. Meatball poppers –
Again, using your muffin tin, make your lean protein and chopped veggies into
large-size meatballs, and bake them in your muffin tin.

15. Make big batches of chili and stir-fry
These are two types of meals that are easily pre-cooked in their entirety.

16. Crockpot your way to happiness
An indispensable tool to have on hand for big batches and meal preparation.
Cook your chili in it.
Make soup in it.
Cook large batches of roast, chicken breasts,
or turkey for tender and flavorful meats.
Overnight oatmeal can cook while you sleep.
The possibilities are endless…

17. Eat wraps rather than sandwiches
Stuff your wraps with some of your pre-cooked protein as well as your pre-cut
veggies, and you have a great lunch on-the-go.

18. Use blenders or shaker bottles
Protein shakes offer a good back-up alternative to a better-prepared meal when
you’re in a pinch.

19. Idea Share…
What other ideas do you have that could make food preparation and planning easier?
Let’s brainstorm … are there strategies you currently use that you can share with the group?

20. When restaurants are the only option
Try to choose a restaurant with a flexible menu.
Be nice to the wait staff.
Order lean protein and fill the rest of the plate with vegetables.

21. Your homework:
Choose a couple strategies or ideas that were presented today to implement this
week into your own food preparation and planning for success.
Write down your plans on the Homework section of your Notes page.
And share your plans with the person sitting next to you.
We support each other!

22. Bottom line for weight loss and health
A little advance planning and meal preparation is key to success.
Prepare your proteins in large batches so you only have to cook twice a week.
Chop half your vegetables as soon as you come home from shopping.
By using time-saving strategies, you will have your good nutrition and time to enjoy it too.