Food Prep Days for Weight Loss

Last night I posted a picture of all the food I prepped for the week.  I received so many comments and thought I should just give some helpful tips on how to establish a good food prep day.  Preparing meals in advance will increase the likelihood that you will follow a meal plan.  This is a practice performed by all fitness people who are training.  This is also extremely helpful for people trying to lose weight. 

First, purchase reusable containers for food storage.  I like to use the ones with different compartments.  I found some at Bed, Bath, and Beyond.  You will also need a large cooler that you can easily fit 4-5 of these containers in.  You will need 2-3 reusabel ice packs for your cooler.  Purchase a food scale in order to control your portion sizes. 

As for the food, buy in bulk!  I go to costco and purchase my staples.  My list includes fresh salmon, tilapia, chicken breast, lean ground beef, eggs, flank steak, brown rice, romaine lettuce, sweet potatoes, etc.  I usually take about have of the meats and freeze them. 

My diet isn't anything fancy.  Just basic food with no salt and minimal spices.  Prepare enough food for the next 4-5 days.  I have 6 meals a day each with a balance of fats, carbs, and proteins.  My diet is specific to my active lifestyle.  I consume about 1900 calories a day because on top of training, I teach 2-3 Zumba classes a day.  In order to hit this calorie count, I weigh my food.  Once my food is all cooked, I weigh it and portion it out.  I then package each meal into containers and pack my cooler for the next day.  All the other packed containers go in the fridge.  If you want to be fancy, you can label your containers. :) 

Now you have all your meals for the next few days!  Carry them with you in your cooler and you are less likely to cheat!!

Fudgy Protein Bars

I mentioned in my last bar how I became addicted to protein bars for a couple of weeks.  However, they are packed with calories and other fillers that wouldn't necessarily fit a "clean" diet.  I could tell physically because I felt bloated later in the day.  I knew my relationship with them would be short lived.  I had to find a clean protein bar recipe and luckily I found a delicious one!!!!  They taste like brownies.  Here you go!

Ingredients:
1 cup oat flour
4 egg whites
2 scoops of Vanilla Whey Protein Powder (Choose a clean protein powder! We use MRM 100% All Natural Whey.)
1/3 cup (or less) Stevia in the Raw
1/2 tsp baking soda
1/4 tsp salt
8 oz berry flavored baby food
3 tbsp baking cocoa
4 oz water

Directions:
1. Preheat oven to 350 degrees.
2. Mix the following together in a large bowl:
- Oat Flour
- Protein Powder
- Baking Soda
- Salt
- Baking Cocoa
3. Mix the following together in a small bowl:
- Egg Whites
- Stevia in the Raw
- Baby Food
- Water
4. Combine the ingredients from the small bowl into the large bowl and mix together.
5. Spray 8X8 dish with non-stick spray & add batter to the dish.
6. Bake for 20-30 minutes in oven.


Makes 16 squares
Serving size = 2 bars


Macros
Calories: 96
Fat: 1.4g
Carbs: 12g
Protein: 10g


Bake for 23 minutes so they are "gooey" like brownies. Once the protein bars have cooled, separate them into Ziploc bags or Saran Wrap so you can grab-and-go! You MUST store these in the refrigerator or freezer as they will spoil because they have no preservatives!