The Art of Food Prep

Bella says: prep your food

At Go Fit Gals, our motto is to eat clean and train dirty. What exactly does that mean, you wonder?

Well, to eat clean, we want you to eat real foods, as close to nature as you can. Eliminate the packaged, ready-to-eat convenience meals whose ingredients read more like a grade nine science project gone wrong.

To train dirty is to simply open your mind to the possibilities of what you can do, instead of what you can’t. Challenge yourself to see the change that you want to see.

We find that most of our members and clients find training dirty an easy process to add into their lives. Eating clean, however, takes a bit of prep.

The Art of Food Prep

For as long as we both can remember, we have been using Sunday as our prep day for the week ahead. It is a habit now, and the routine is as natural to us as rolling out of bed.

Through the years, we have learned some valuable lessons on how to prep successfully, and would like to share with you the “Art of Food Prep”.

Plan ahead. Take a look through your cookbooks or, if you have one of our Go Fit Plans, read through those and jot down what you want to make for each meal. Write it where you can easily see it throughout the week, so that when you come home, tired and exhausted after work, you can’t discourage yourself out of healthy meal and grab the phone for take-out.

Use this time to plan wisely too. Don’t think about doing a new dish every night, or a new lunch every day. Double up batches and have leftovers for lunch, or freeze for the following weeks.

If you have our plans, you will notice our Go-Fit symbol next to a lot of the recipes. This symbol lets you know that this recipe is perfect for Sunday prep. Find recipes in your cookbooks that are also prep-worthy.

What exactly is a prep-worthy meal? A prep-worthy meal is one that you can both make ahead and keep in the fridge to serve when you want it (like steel-cut oats), or a recipe that you can prepare the individual parts for and combine together on the day of cooking (such as pre-cutting your veggies for that slow cooker stew you plan on having).

New recipe. We also suggest that you try one new recipe every week. It can get too easy to fall into the habit of eating the same foods, week in week out. Cycle your foods the same way you would cycle your exercises. Give your body a variety so that it can take the nutrients from a diverse group of foods.

Go shopping. With your grocery list in hand, hit the store and pick up everything that you will need for your next week’s meals. If you need fresh veggies for later in the week, make a note on your menu board to pick them up on the day before or day of.

Have a back-up plan. Keep some healthy staples in your pantry and fridge so that you have a back up plan, just in case. This can be eggs for a frittata, beans and tomatoes for a quick chili, or rice noodles and frozen veggies for a quick and easy stir-fry.

Use pre-washed, pre-cut veggies. Yes you will pay more, but the convenience is worth it.

Invest in a slow cooker. This kitchen appliance is the lazy-person’s tool for easy meals. With very little prep, this handy lifesaver can give you everything from oatmeal, to soups, chili’s, sauces and even pudding – all ready for you when you wake up, or when you get home from work.

Cook what you can. On your designated prep day once you have decided what you are going to make for the week and shopped for it, now you can start cooking it.

  • Roast that chicken for luncheon meat and a dinner
  • Boil a bunch of hard boiled eggs for quick snacks
  • Make a large salad (we like to use kale, grated beets and cabbage in our salads because not only are they nutritional rock stars, but they also will withstand sitting in the fridge for 4-5 days)
  • Prep large batches of:
    • quinoa, oatmeal, trail mix, and salad dressings. If packaged and refrigerated properly most foods will keep fresh for 3-5 days.
    • Try our Awesome Apple Oatmeal Bake for breakfast. Prep worthy & well, it’s awesome too.
  • Get some snacks ready too. These can be as simple as an apple, or our favourite clean-eating bars, Lara Bar and Kind Bars, or a bit more creative like roasted chick peas or loaves, bars or muffins, like our Clean-Eating Pumpkin Cranberry Loaf, or our Oat Bars, or our popular Go-Fit Muffins.

Portion out your food. Buy some single serving containers and portion and ration your prep work and put it in the freezer and fridge. Again, make it easy for yourself through the week to grab healthy options!

If you want to eat clean you must plan and prep. There is are no ifs, ands or buts about it. By prepping, you will eliminate your urges to eat foods that are unhealthy and increase your success at weight loss and healthy living. Commit to succeed and then give yourself the tools to help you reach that success.

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About PJ

PJ is the exercise & fitness half of the Go Fit Gal team. The Go Fit Gals provide online nutrition, diet & fitness programs. Getting fit & healthy has never been easier! Check us out at

Posted on September 2, 2013, in Fit Tip, Health, Motivation and tagged , , , , , , , , , . Bookmark the permalink. 4 Comments.

  1. Yes! I agree. Success is derailed by being unprepared.

  2. Some fantastic tips, a great way to make sure that nothing goes to waste!

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