Meal Prep Hacks to Help You Get in a Routine
Written by TJ O’Brien

When I’m busy all day or in the zone, it is no problem at all to stay healthy with my eating. But if I’m stressed or anxious, I want to find the nearest spoonful of peanut butter. The following meal hacks help me prep items each week so I have food prepared at all times and don’t have to rely on eating out or mindless eating extra calories. And, I’m always trying to find a way to make a bunch more veggies so that I can stay more full. 

Meal Prep Hacks

Bulletproof Coffee 

The Reason 

This is purported to “extend a fast.” Supposedly, because the calories are purely from fat, your insulin isn’t affected and you can reap the benefits of intermittent fasting while staying full until lunch. 

The Hack

I used silicone, 1oz ice cube trays to prepare pre-measured, refrigerated cubes of coconut oil and ghee butter. I melted the ghee or fat in the microwave and then poured it into the cubes, refrigerated, and voila. 

I make the coffee in a mocha pot, and just plop the cubes and coffee in a nutribullet, zip and I’m out the door in the morning. This is the real reason I chose this – it makes early mornings a lot easier. If it helps w/ fat burning, that’s a bonus. 

Greek Yogurt 

The Reason 

High protein. Greeks are jacked. 

The Hack

Get a stack of Mason jars and pre-measure 5-7 days worth. Grab on the way out the door. Boom.  

Buffalo Chicken Breast

(w/ Veggies & Rice)  

The Reason 

Low fat protein means I can add my own fatty sauce aka flavor and omg I LOVE buffalo sauce so much that I don’t know what’s wrong with me and I feel trashy admitting it. 

The Hack

AIR fryer. 1 pack=11 mins, 2 packs = 14 mins at 370 degrees w/ some blackened chicken seasoning. All you need to know is that it took about 6 tries of chicken breast R&D and all of a sudden I tasted MOIST CHICKEN BREAST. 

Smoothie Bowl

The Reason 

Insulin craving. Fruit is delicious. Eating w/ a spoon is more filling than sipping a shake through straw. It allowed me to “eat dessert”.

The Hack

Finding the right amount of water to add for peak texture. I found less peanut butter and more collagen protein, along with like 2-3 oz of water, yielded smmooooooth textures that I topped with shaved coconut flakes.  

Eggs

(w/ Veggies & Rice)

The Reason 

Simple, utilitarian, can use any veggies around the house. Also fast, can be on the table in less than 10 mins. 

The Hack

AIR fryer strikes again. Each day I get home I preheat the air fryer and pop in frozen veggies from a huge Costco bag. 20 minutes later I have crispy veggies ready to go. Season when the machine tells you to flip or shake.

The Bottom Line on Meal Prep

Taking food prep into your own hands takes work, but it’s very helpful to leave yourself lots of options when a craving arises. 

And NO, it’s not as simple as takeout or microwaving Trader Joe’s tandoori chicken. Anyone who tells you it’s easy is setting you up for failure. But at the same time, it’s not that hard and people less intelligent than you have figured it out. 😉 

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