Mar 5, 2018
Marek from Marek Fitness is here
today to talk about meal prepping. Eating healthy can take extra
work and meal prepping can solve the temptation to cheat for
convenience. Marek is a single parent and shares some of his
great meal prepping tips.
In this episode of the Clean
Eating for Women podcast, we talk about:
- Marek’s fitness story
Marek’s son is involved in the kitchen
basics of meal prepping
Some highlights of this episode:
is from Slovakia, but he has been in the states for 12 years. Meal
prepping has been part of his life for a long time. Getting a
divorced and becoming a single-parent gave Marek a chance to start
fresh and prepare his own food. It also brought him back to his
Slovakian roots and nutritious homemade meals. [01:55]
is an electrical engineer with a demanding job and a single-parent.
He also competes in men's physique competitions and plays
competitive volleyball. At first, cooking seemed almost impossible.
Meal prepping for Marek was the missing piece of the puzzle.
prepping means prepping food for 4 to 5 days at one time. Meal
prepping Sunday means prepping dishes for 4 to 5 meals and
measuring them up and storing them for the week.
Googled and watched YouTube videos and watched people cooked ten
pounds of chicken at once and really tried to figure out how to
incorporate this into having a healthy diet. He started small just
making his lunches. Then he started figuring out ways to make it
easier, more efficient, cheaper, and better. [07:37]
- Budget is a huge benefit of meal prepping. Time
is the number one benefit, but saving money is the number two
benefit. Cooking in bulk saves time, and time equals money
eventually. Buying in bulk and in season also makes the food
better. It also costs less. [09:27]
uses vegetarian chocolate protein powder and organic cocoa and oat
flour to make healthy muffins. He also uses fruit like bananas.
Then he lets his son cook with him and add dark chocolate. This is
one way to keep his son involved and encourage him to eat healthy
prepping for beginners. Start small you can't change your whole
life that wants. It's a marathon not a sprint. Prepare foods and
ingredients you enjoy. Get proper containers. The air around your
food affects how long it can keep. Eliminate as much air as
possible. Try getting glass or plastic containers from Rubbermaid
or Pyrex. [17:10]
- Utilize your oven for multiple items at a time.
Also start with the item that takes the longest. While the potatoes
are baking you can get your chicken and veggies cooked at the same
time. Also jazz up your meal with spices. Split your chicken into
three different groups and use three different types of spices.
This will give you variety. Know what you like and always have your
staples on hand. [26:54]
avocado ice cream with organic chocolate, frozen banana, and frozen
avocado. This is going to be Marek's new ice cream recipe. Once he
finds the ratios, he is going to make it in the food processor.
Links mentioned in this episode:
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