1. Top Tips to Food Prepping

2. Become an Expert at prepping Steps of a Goal Crusher! As you all know nutrition is 85% of your results….this is why we are going to spend a lot of time supporting you in this area. First things first do you have a nutrition accountability partner. If you don’t you should. Pick one day to prep your food Post a photo of your food prepped on the FB group page and tag your accountability partner.

3. More things Expert Prepares do… Create a theme for the week or for the first half of the week. EX: Make it Fiesta week/ No Chicken Week (Have fish, lean beef, etc.)/ No Starch week. The key is to get creative. Don’t make prepping a one man band. Get the kids and family involved. – Give specific assignments like cutting veggies, portioning the meat, measuring ingredients, etc.

4. Preparation Tip #1 If you’re eating a lot of chicken all the time creativity is a MUST!! Save time & don’t bore your taste buds with this tip. TIP: – Using aluminum foil dividers in your pan as pictured in the next slide.

5. TIP #1 Photo

6. Preparation Tip #2 Hardboiled Eggs make for an easy snack. Now here is a easier way to prepare without having to stand over the stove! Bake your eggs in a muffin pan and there you have it 12 perfectly cooked eggs. Set oven to 350 degrees and cook about 30 minutes. – Do a small batch test for cooking time accuracy.

7. TIP #2 Photo

8. Preparation Tip #3 Freeze Blended Smoothies in muffin tins – Don’t have time to make a smoothie in the morning….no worries. Do it when you have time – Blend all of your favorite ingredients and then pour into a muffin tin. If your freezer isn’t big enough use your HUGE Freezer instead (The Garage) – Once frozen put one or two in a small ziploc bag and into the freezer they go.

9. TIP #3 Photo

10. Preparation Tip #4 Roast different vegetables with the same cooking time. – Roasting vegetables is a great way to bring out the natural sweetness in vegetables. – Pair fast cooking vegetables: Asparagus, mushrooms, cherry tomatoes – Pair Slow Cooking Vegetables: Carrots, Cauliflower, onions, broccoli, potatoes, parsnips

11. TIP #4 Photo

12. Preparation Tip #5 Pre-assemble jarred lunch salads – The more appealing your food is the more likely it will be that you will eat it. – Get a mason jar to prepare and store your salad – Add dressing at the bottom first then stack with sturdier vegetables and then top with leafy veggies. Place a square piece of paper towel at the top to absorb some of the moisture if your storing for several days.

13. TIP #5 Photo

14. Preparation Tip #6 Skewer Meats for quick portions – Weighin your chicken, salmon, beef, etc. and putting it on a wood skewer can help you control how much you eat in one sitting – Cook up a batch and save some for the rest of the week. – If you use wooden skewers be sure to soak them in water so they don’t catch fire when cooking.

15. TIP #6 Photo

16. Preparation Tip #7 Customize Healthy Oatmeal Jars – If you DIY, you’ll control exactly what and how much you eat. – Layer your jars starting with the oatmeal at the bottom and then add your fruits and other toppings. – Seal tightly and store in the pantry until you’re ready to use. – Add 1 cup of boiling hot water or almond milk and let sit for 10-20 minutes and then enjoy.

17. TIP #7 Photo

18. Preparation Tip #8 Bag up smoothie ingredients – Ever put a little of this and a little of that in your smoothie and wind up with a supersized calorie stealer! – Save yourself from the extra calories by portioning out the various ingredients such as your berries, yogurt, greens, protein etc. and storing away.

19. TIP #8 Photo