Champion Performance Weekly Post - Single-Day Food Prep

I began to utilize a single-day food prep years ago, when I was working to lose weight. It's a routine that works for me, and keeps me organized. Years later, when I competed, having that habit saved me! As chaotic as competition life can be, knowing that my meals were ready to go was an enormous relief and stress reducer. Those of you who have/do compete, know what I mean... ever find your keys in the fridge? put the eggs away in the pantry? Anything that can reduce pressure, and spare a few carb-deprived brain cells, is a miracle. For me, that miracle came in the form of this single-day prep system. A few hours in the kitchen, once a week, will save many, many more throughout the week, and ensure that you have the clean eats you need, when you need them. I've created a tutorial to help you form your own One-Day Food Prep routine, if you haven't already. You'll find each step detailed and simplified, and ready for you to tweak to your own needs (follow the links below the outline).

Chelle's One-Day Food Prep

(aka The Counter of Chaos™)

Step 1 - Plan.  

Build your menu for the coming week. If you receive store mailers, coupons or that kind of thing, gather them together with your cookbooks/magazines, etc. and plan out what you'll eat and when. (I'll give you a sample in just a bit). If you're on a meal plan (ie weight loss or competing), you'll want to pay extra attention to the Planning step to be certain your meals in the coming week meet your needs.

Step 2 - The Grocery List.

Make your grocery list. Go through each recipe and meal to log what you need to pick up. Cross check your list against store sales. Hint... shop seasonal! You'll save a ton of money if you buy your fruits and veggies in season. What's in season is what's on sale. Double-check your pantry shelves, and fridge, for anything you might need. Write it all down. Plan out your trip... I live in an area where I can do a big loop... If I want, I can hit Whole Foods, Costco, Wal-Mart, Safeway, Sprouts Farmer's Market, then home. I've got it routed so I can do it in a circle rather than zigzagging around town, wasting time and gas. Typically, though, I choose the two stores that will allow me to get everything on my list, and just hit those (usually Wal-Mart and Safeway). And don't forget to check your stock of Champion Performance Pure Whey Plus!!

Step 3 - Shop.

Shop. Get it done, head back home... but stop! Don't put anything away! That's right... leave it all out on the counter (now you get the Counter of Chaos™ moniker, right?).

Step 4 - Prep.

Prep.  Ready? We'll dig right in and get prepping! (I'll walk you through this on the sample page). Marinate, chop, bake, grill... trust me, this will save you major time during the week!

Step 5 - Portion.

Portion it out. Depending on your needs/goals, protein is about 4-6 oz per portion, veggies 1-2 cups, fruit 1/2 cup, grains 1/2 cup, fat 1-2 Tbsp. Again, if you're competing or on a weight loss plan, refer to your meal plan for portion sizes.

Step 6 - Put it away.

Put it away. You're good to go for the week!

That's it! You're done! Your food is prepped for the whole week! You can load up your cooler or grab a meal in a snap, and getting dinner on the table... speedy! You've got this! Use my sample menu, grocery list and plan to create your own. Check out the recipes section for tasty meals, too! For you competitors/athletes, check out the Training Recipes. 

Ready? Here's what it looks like... follow the links below for step by step examples

Sample Menu       Sample Grocery List       Sample Prep       Sample Cooler

Bonus: Food Tips & Products

If you're interested in a custom meal plan, designed for you and  your goals, check out the Recipe For Fitness Services page. http://recipeforfitness.com/services/

I began to utilize a single-day food prep years ago, when I was working to lose weight. It's a routine that works for me, and keeps me organized. Years later, when I competed, having that habit saved me! As chaotic as competition life can be, knowing that my meals were ready to go was an enormous relief and stress reducer. Those of you who have/do compete, know what I mean... ever find your keys in the fridge? put the eggs away in the pantry? Anything that can reduce pressure, and spare a few carb-deprived brain cells, is a miracle. For me, that miracle came in the form of this single-day prep system. A few hours in the kitchen, once a week, will save many, many more throughout the week, and ensure that you have the clean eats you need, when you need them. I've created a tutorial to help you form your own One-Day Food Prep routine, if you haven't already. You'll find each step detailed and simplified, and ready for you to tweak to your own needs (follow the links below the outline).

Chelle's One-Day Food Prep

(aka The Counter of Chaos™)

Step 1 - Plan.  

Build your menu for the coming week. If you receive store mailers, coupons or that kind of thing, gather them together with your cookbooks/magazines, etc. and plan out what you'll eat and when. (I'll give you a sample in just a bit). If you're on a meal plan (ie weight loss or competing), you'll want to pay extra attention to the Planning step to be certain your meals in the coming week meet your needs.

Step 2 - The Grocery List.

Make your grocery list. Go through each recipe and meal to log what you need to pick up. Cross check your list against store sales. Hint... shop seasonal! You'll save a ton of money if you buy your fruits and veggies in season. What's in season is what's on sale. Double-check your pantry shelves, and fridge, for anything you might need. Write it all down. Plan out your trip... I live in an area where I can do a big loop... If I want, I can hit Whole Foods, Costco, Wal-Mart, Safeway, Sprouts Farmer's Market, then home. I've got it routed so I can do it in a circle rather than zigzagging around town, wasting time and gas. Typically, though, I choose the two stores that will allow me to get everything on my list, and just hit those (usually Wal-Mart and Safeway). And don't forget to check your stock of Champion Performance Pure Whey Plus!!

Step 3 - Shop.

Shop. Get it done, head back home... but stop! Don't put anything away! That's right... leave it all out on the counter (now you get the Counter of Chaos™ moniker, right?).

Step 4 - Prep.

Prep.  Ready? We'll dig right in and get prepping! (I'll walk you through this on the sample page). Marinate, chop, bake, grill... trust me, this will save you major time during the week!

Step 5 - Portion.

Portion it out. Depending on your needs/goals, protein is about 4-6 oz per portion, veggies 1-2 cups, fruit 1/2 cup, grains 1/2 cup, fat 1-2 Tbsp. Again, if you're competing or on a weight loss plan, refer to your meal plan for portion sizes.

Step 6 - Put it away.

Put it away. You're good to go for the week!

That's it! You're done! Your food is prepped for the whole week! You can load up your cooler or grab a meal in a snap, and getting dinner on the table... speedy! You've got this! Use my sample menu, grocery list and plan to create your own. Check out the recipes section for tasty meals, too! For you competitors/athletes, check out the Training Recipes. 

Ready? Here's what it looks like... follow the links below for step by step examples

Sample Menu       Sample Grocery List       Sample Prep       Sample Cooler

Bonus: Food Tips & Products

If you're interested in a custom meal plan, designed for you and  your goals, check out the Recipe For Fitness Services page. http://recipeforfitness.com/services/

I began to utilize a single-day food prep years ago, when I was working to lose weight. It's a routine that works for me, and keeps me organized. Years later, when I competed, having that habit saved me! As chaotic as competition life can be, knowing that my meals were ready to go was an enormous relief and stress reducer. Those of you who have/do compete, know what I mean... ever find your keys in the fridge? put the eggs away in the pantry? Anything that can reduce pressure, and spare a few carb-deprived brain cells, is a miracle. For me, that miracle came in the form of this single-day prep system. A few hours in the kitchen, once a week, will save many, many more throughout the week, and ensure that you have the clean eats you need, when you need them. I've created a tutorial to help you form your own One-Day Food Prep routine, if you haven't already. You'll find each step detailed and simplified, and ready for you to tweak to your own needs (follow the links below the outline).

Chelle's One-Day Food Prep

(aka The Counter of Chaos™)

Step 1 - Plan.  

Build your menu for the coming week. If you receive store mailers, coupons or that kind of thing, gather them together with your cookbooks/magazines, etc. and plan out what you'll eat and when. (I'll give you a sample in just a bit). If you're on a meal plan (ie weight loss or competing), you'll want to pay extra attention to the Planning step to be certain your meals in the coming week meet your needs.

Step 2 - The Grocery List.

Make your grocery list. Go through each recipe and meal to log what you need to pick up. Cross check your list against store sales. Hint... shop seasonal! You'll save a ton of money if you buy your fruits and veggies in season. What's in season is what's on sale. Double-check your pantry shelves, and fridge, for anything you might need. Write it all down. Plan out your trip... I live in an area where I can do a big loop... If I want, I can hit Whole Foods, Costco, Wal-Mart, Safeway, Sprouts Farmer's Market, then home. I've got it routed so I can do it in a circle rather than zigzagging around town, wasting time and gas. Typically, though, I choose the two stores that will allow me to get everything on my list, and just hit those (usually Wal-Mart and Safeway). And don't forget to check your stock of Champion Performance Pure Whey Plus!!

Step 3 - Shop.

Shop. Get it done, head back home... but stop! Don't put anything away! That's right... leave it all out on the counter (now you get the Counter of Chaos™ moniker, right?).

Step 4 - Prep.

Prep.  Ready? We'll dig right in and get prepping! (I'll walk you through this on the sample page). Marinate, chop, bake, grill... trust me, this will save you major time during the week!

Step 5 - Portion.

Portion it out. Depending on your needs/goals, protein is about 4-6 oz per portion, veggies 1-2 cups, fruit 1/2 cup, grains 1/2 cup, fat 1-2 Tbsp. Again, if you're competing or on a weight loss plan, refer to your meal plan for portion sizes.

Step 6 - Put it away.

Put it away. You're good to go for the week!

That's it! You're done! Your food is prepped for the whole week! You can load up your cooler or grab a meal in a snap, and getting dinner on the table... speedy! You've got this! Use my sample menu, grocery list and plan to create your own. Check out the recipes section for tasty meals, too! For you competitors/athletes, check out the Training Recipes. 

Ready? Here's what it looks like... follow the links below for step by step examples

Sample Menu       Sample Grocery List       Sample Prep       Sample Cooler

Bonus: Food Tips & Products

If you're interested in a custom meal plan, designed for you and  your goals, check out the Recipe For Fitness Services page. http://recipeforfitness.com/services/