In order to start your meal prep the best way, you need to know your personal daily intakes and how the portion in which you should consume them. In other words you need to know how much fat, protein, & carbohydrates your body needs. These are referred to as macronutrients or macros. How many macros you need to consume on a daily basis varies on your personal attributes as well as your fitness goals.
In order to know what to include in your meal prep you should know your personal values as I mentioned before. You can use resources such as macro calculators easily found online. These will figure out your daily macros fairly easily. All set right? Well, not really. Although it’s great to get an idea of your daily numbers, it’s better to be well informed. Implementing into your meal prep can be difficult if you aren’t knowledgeable on the specific aspects of it.
Implement in Your Meal Prep
Implementing your daily macros into your day is not just about getting the right amount of each, but it’s about correctly portioning your food meal by meal.
The first macronutrient we will touch base on is fat. For best results, 30-40% of your daily fat intake should be consumed in your first meal. The reason being, as your body will be primarily consuming fat, it can start using it as one of the main sources of energy. Fat is usually the second source of energy used by the body right after carbohydrates. Getting the most fat portion in the morning allows your body to make the best use of this source. On the other hand, its best to avoid eating too much fat at night. It may be to heavy for your body and will usually end up being stored. For optimal results, heavy fat intake in your breakfast as well as snack will lead to best use.
Although there are different thoughts on how carbohydrates should be eaten, most will agree that staying away from carbohydrates in the morning is your best bet. Gettin roughly 20% of your daily carb intake on your first meal is best. This directly ties back into consuming most of your fat in breakfast, as you are ultimately allowing your body to use up the fat first. Again, going heavy on carbohydrates for your last meal is not the best choice. Instead, try focus most of your carbohydrate intake in the middle of the day. Another way to track this would be to divide your daily carb intake as 20% for breakfast, 60% for lunch, & lastly 20% for dinner. Anything along those lines will lead to best results.
Lastly, protein intake is fairly simple. Although you should focus on getting most protein portion (80%), on your breakfast and lunch, it doesn’t matter as much. It’s best to avoid eating big meals at night for obvious reasons, but even keeping an even balance of protein intake in all your meals works perfectly.
Meal Prep Planning
All in all, meal prep planning starts with knowing and understanding the basic concept of daily macros. Having this basic knowledge allows for you to correctly implement not just the right levels, but with the perfect timing.