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Meal prepping is the single most important aspect for any fitness goal.. whether you’re trying to lose weight, build muscle or maybe do both.. you HAVE to meal prep. So in this video, I take you through the basic steps to follow if you’re confused exactly how to go about it.

Step 1: Get your foods.
I typically stick to a list of very basic foods because I don’t need variety in my meals. As long as it’s ready, I eat it. But you want to make sure you have all three macronutrients included. Healthy fats, simple and complex carbs, and protein.

Step 2: Get your appliances.
The best thing to remember here is the bigger the better. If you’re cooking multiple meals for multiple days, obviously you’ll be cooking in volume. So a large pan for the meat, a large pot for the rice and large trays for the potatoes is highly recommended.

Also, when getting out your appliances, this is when you should take the time to start heating up your oven. If you’re cooking potatoes, turn it to 425 degrees and then move on to preparing the food to cook.

Step 3: Prep your potatoes.
When meal prepping, to be as efficient as possible, you want to start with whatever is going to take the longest. In this case, it will be the potatoes. They typically take 40-60 minutes in the oven so they will usually be what you should start with.

A tip for cooking potatoes is you want to be avoid them getting stuck to your cooking tray. You can lather the potatoes in olive oil or you can simply spray your tray with some kind of non-stick spray.

Step 4: Prep your proteins.
After potatoes, your protein will typically take the next longest to prepare. Usually, I only cook chicken because I don’t care too much about variety.. (I’m not picky).. but I do like making my chicken taste good. So I would recommend, first, cleaning the chicken off with water. Then sprinkle some type of seasoning on the chicken and let it sit for about 5-10 minutes so it can absorb the flavor.

Then melt down your cooking oil, I use coconut oil, in your cooking pan.. turn it to medium heat and once the pan is hot. Lay the chicken out on the pan and begin cooking it. Tip: you should hear an immediate sizzle when laying the chicken on the pan, otherwise it’s not hot enough. Then every 5 or so minutes, flip the chicken to ensure you cook each side evenly.

Step 6: Prep your rice.
Rice will take the least amount of time to prepare, hence why we’re doing it last. All this takes is about 1.5 cups of water for every cup of rice that you plan to cook. Put the water in the pot, add a table spoon of olive oil and a pinch of salt for taste (optional), put the pot on the burner and bring to a boil.

After the water is boiling, turn the heat to “Low”, pour the rice in and stir once. Then cover the pot with your lid and set a timer for 15 minutes.

Step 7: Get your containers ready.
While the food finishes up (keep flipping your chicken, checking your potatoes, checking your rice, and also cutting up your avocados), get your storage containers out and a food scale if you have one (highly recommended).

Once all food is done, measure it out to the portion sizes that fit your current diet, put it in the fridge and wallah! Food is prepped!

Hope this video helps out anybody who is confused about meal prepping and more importantly, helps you realize it really isn’t very tough at all. It’s more about just getting into the habit of doing it.

So do it!

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Intro Song: Always Have by Castor Troy