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This guide will outline exactly HOW you can prepare and store on plan meals without spending an entire weekend in the kitchen doing “meal prep”.  \nWe’ll show you how to plan, cook, prep and store your food so that you always have your meals ready-to-go. And we’ll even show you how to make it FUN!  \nBonus: Check out the four make-aheadmeal recipes included in this guide!  \nAre you ready? Let’s get going!  \n 01  \nTHE POWER OF PLANNING  \nThere are two basic approaches to meal planning:  \n• Spend your Saturday or Sunday (or other any other time you have a few hours of free time) preparing and storing your meals for the coming week.  \n• Spreading your meal prep over the course of the week, so it becomes a continual process.  \nYou can follow EITHER approach using this guide!  \nThat being said, the second option works best for most people because it doesn’t require spending hours in the kitchen. It also is more flexible than the single-prep method. Basically, whenever you cook a meal, cook a double batch of whatever you’re making and put the extra food in the fridge or freezer for later.  \nNo matter which you choose, if meal prepping is new to you, we recommend starting with baby steps. . . and plan and prepare just a few meals ahead of time. Don’t expect to prep an entire week’s worth of meals your first time out – chances are you’ll end up feeling burned out by the time you’re done!  \nMEAL PREP TIPS  \n• Keep it fun by looking for recipes you want to use in your plan.  \n• Whenever possible, do your planning and shopping separate from your cooking.  \n• Freely use flavouring like Mrs.Dash, Flavour Gods, seasoning, spices and herbs.  \nCREATE YOUR PLAN  \nGrab a piece of paper or worksheet and spend a few minutes creating a weekly meal plan. There’s a template on the next page, or you can use your own.  \nDrawing out your meals will help you stay on-track, save you money at the grocery store, AND free up valuable time.  \nAlso keep in mind that even if you’re following a singlecook method, you’ll likely have to go to the grocery store midweek for fresh ingredients and/or cook a couple meals to make it through to the weekend.  \nSketch out the next 5 to 7 days of meals, including breakfasts, lunches, dinners, and snacks for each day. Include any meals you know you will be eating at restaurants, and include at least one Free Meal per week.  \nSAVE TIME AND $$$  \nPlan meals that let you double up on ingredients to save $$$. For instance, if you’re roasting a chicken, you can make a chicken stir-fry or toss some chicken in a salad or wrap. Or if you’re making a burrito bowl, use quinoa and then include quinoa in Mason jar salads.  \nMEAL IDEAS  \n• Breakfast: Overnight oats, pudding and breakfast burritos, smoothies.  \n• Lunch: Mason jar salads, wraps and dinner leftovers.  \n• Dinner: Recipes of your choice.  \n• Snacks: nuts, fruit, smoothies, Greek yogurt, cottage cheese, veggies.  \n 03  \nFOOD PREP ESSENTIALS  \nHow you cook your meals will make a huge difference in staying on track, flavour, variety and saving time! These are some of our favourite tools to use that you can  \nfind easily on amazon. Digital food scale Pocket food scale  \nLUNCH BAGS:  \n6 Pack fitness Fitmark bags  \nFit and fresh  \nBREAKFASTS  \nWaffle iron Mason jars  \nGlass meal prep containers Glass or steel water bottles  \nPROTEIN SHAKES/SMOOTHIES  \nMagic bullet Ninja blender Vitamix  \nCOOKING PROTEIN AND CARBOHYDRATES SOURCES  \nSlow cooker Instapot Actifry BBQ  \nTOOL IDEAS  \n• Breakfast: Waffle Iron, overnight oats in mason jars.  \n• Lunch and Dinner Meals: Slow Cooker, Instapot, Actifry, BBQ  \n• ","cbCaiuSZqBmNbpTG","https://ap.wps.com/l/cbCaiuSZqBmNbpTG","pdf",13563566,21,"English","# THE POWER OF PLANNING\n# FOOD PREP ESSENTIALS\n# SMART SHOPPING\n## PREP YOUR WORKSPACE\n## BEFORE YOU BEGIN","[{\"question\":\"What are the two approaches to meal planning described in the guide?\",\"answer\":\"The guide presents two approaches: preparing and storing meals in one or two sessions (like a weekend) or spreading meal prep over the week as a continual process. It suggests the second option works best for most people because it’s more flexible and doesn’t require hours in the kitchen at once.\"},{\"question\":\"How does the guide recommend saving time and money during meal prep?\",\"answer\":\"It recommends planning meals that double up ingredients, such as using leftover ingredients from one meal in another. It also advises cooking double batches and storing extra food in the fridge or freezer for later.\"},{\"question\":\"What should you do before heading out to shop?\",\"answer\":\"The guide advises making a shopping list with the amount and the recipe you’re buying ingredients for. It also recommends using substitutions when stores don’t have exactly what you want or when sale items are available.\"}]","STRONG GIRLS - FOOD PREP GUIDE - WELCOME TO YOUR FOOD PLANNING GUIDE | PDF",1790575805,53]