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How to Meal Plan

Meal Planning 101 - Spartansuppz  

You may have heard the cliché saying ‘fail to plan, prepare to fail’. To ensure you are eating well, consuming all your meals throughout the day, consistency with meal prepping is a must. 

There are no right or wrong ways to meal prep.. it is just up to you to set some time aside per week, or day, to prep your meals. The first couple times prepping may be trail and error, however, you will eventually figure out what works for you and what doesn’t.

To boost your confidence, get you on track and begin thinking where to start, the following article will provide you with some tips, motivation and suggestions to get started.

Questions

Of course everyones lifestyles, goals and schedules vary from person to person.  So, the first step is to ask yourself the following questions to consider when starting to begin your plan:

  • How many meals am I going to or needing to eat per day?

Ensure you consider container options. You may have to invest in more to ensure you have enough for all your prepped meals. Ensure you know how much ingredients and mileage (spreading out of meals) you will need or get per recipe.
  • When and what times will I eat according to my daily schedule?

If you work shift work, in an office or from home, the timing of when you can eat could contribute to massive planning in your meal plan. You may also like to keep in mind, refrigeration options. If you don't have access to a fridge to keep meals fresh, you may need to consider a cooler bag. If you need to your meals to be heated but have no access to a microwave, you may consider meal options which you don't need to nuke.  
  • Will I need to make meals in advance? Or, do I have time every day to meal prep fresh?.

Know what will suit your schedule. Be realistic and know if you have time to set aside on a Sunday afternoon, or wake up that little bit earlier each day to prep daily.

You may also need to consider if you have enough storage space in your fridge or freezer to store all of your meals. 

  • Money, Money, Money

We all want to eat better for less! Do your research and know which stores and which places you will shop. This will save you time and save you money ensuring you are getting only what is on your list and best value for money.

    Ask yourself these questions and all the pieces and structure of your meal planning will click together.

    ?

    Write!

    As we said fail to plan, prepare to fail! By psychically writing it out (whether it be electronically or with the old pen and paper) a plan it will keep you on track. It will ensure you only buy what you need,remember which meals to take on which day and what time and may act as a motivation tool.

    We ask, do what works best for you. When begginging to plan, we believe this could be a good structure to use...

    1. Create a shopping list
    2. Draw a grid
    3. Write the days of the week and meals either horizontal or vertically
    4. Fill out your meals alongside with measurements
    5. Tally up a total of your meal quantities. This will ensure your shopping list will be exact. This will help with your budget, ensure you do not overeat and ensure you only buy what you need. 

    You may want to keep in mind if any meals will be left overs. You may also like to leave a section under your grid for notes. For example, you may note for work days,  ‘bring meals 2-5 each day' etc.

    Meal Plan Grid

    Shopping list

    Once your shopping is complete you are ready to cook and it one step further to healthy, consistent eating. Look at your meals and write all the ingredients you will need. Set aside a time to shop and know what day/time you will be going or how many days a week you will need too.

    Once your meals are written and you know measurements you will realise how much quicker, easier, maybe even cheaper your shopping time will be as you are only getting what you need a precise measurements. Eg. 5 meals a week with 200g of mince, will total to 1kg of beef mince, 5 meals of 100g of vegetables, 500g of frozen veg mix, 1 cup of oats post workout meal, buy a packet or 2 to ensure you will have enough, all becomes common sense.

    Social Media

    Get inspired! We have so many available options and help now days, you may as well use it. 

    To educate yourself, get meal ideas, learn tricks.... use social media pages such as Instagram, Facebook, Pinterest, blogs etc.

    To ensure you are recording calorie intake, logging food, and keeping on eye or correct your macros, you could use apps such Myfitnesspal or Calorie King, to keep you on track, encouraged, focused and motivated.

    MyfitnesspalHave a Go!

    Like anything else in life, performing something new for the first time may be intimidating. However, meal planning is nothing to fear. It is all about trail and error. Once you figure out your routine, meals you like, measurements.. it will become second nature.

    As mentioned, there are so many options we have available to us now days... experts, internet, friends, gym… so we can guarantee you, you will not get stuck or lost. Good luck and go get your gains and body you have always dreamed of.

    Supplementation

    For a healthy diet and to reach your goals, nutrition is number one.

    However, for a basic general health, recovery and energy supplement stack, we would recommended the following options...

    Protein

    Protein is such a versatile supplement. Apart from is amazing recovery benefits it is also a great, easy source of protein intake, on the go snack, can be made into a meal replacement with mixed with other ingredients, safe to take any time throughout the day, can aid in weight loss, low in fat and carbohydrates (excluding mass gainers)... and much more!

    RULE 1 PROTEIN 

    Greens

    This product is a blend of fruit and vegetable extracts which will supply your body with essential nutrients. If will have you feeling cleansed and provide you with and energy boost.

    JUICED UP

    Fish Oil

    Fish oils are high in Omega 3 fatty acids, which the body does not create naturally so needs to be acquired through diet. Fish oils are critical for hormone function, brain function and metabolic rate support. 

    FISH OIL

    Multi Vitamin

    Each serve is packed with anti oxidants, minerals and vitamins to provide overall general health. 

    MULTI VITAMIN

    BCAA

    BCAA's are great for recovery, aid in fat loss, keep your muscles from wasting away, can be taken any time throughout the day and could be a healthier, non sugar replacement for soft drink, cordial lovers.

    AMINOADE

    HYDRATION

    In a balanced diet, it is extremely important and crucial you are getting adequate water intake. These 2L bottles may encourage you to think during the day and ensure you are drinking enough and keeping you aware of your fluid consumption. 

    2L DRINK BOTTLES

    VITAMIN D

    Vitamin D plays a vital role role in absorption of calcium and phosphorus, ensuring our bones are kept strong. During the winter months, Vitamin D is at higher need as it naturally comes from the sun and we have limited availability of sunshine. It also has positive effect on mood! 

    VITAMIN D

    VITAMIN C

    Plays a vital role in a wide variety of bodily functions but is best know for its effect on vision and immunity.

    VITAMIN C

    Glutamine

    Glutamine is a great recovery option, but also great in a diet as it aids in digestion and can help with immunity.

    Glutamine

    Cheat Clean

    If you are craving something naughty, indulge in protein pancakes or protein bars to hit that sugar craving and ensuring that treat is low in sugar.

    Protein Pancakes One Yeah Protein Bars


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