How to Meal Prep: Simple Low Carb Diet With Chandler Rogers
80% meal preparation, 20% gym: we have all heard this statement before. WellÃ¢‚¬¦ it is TRUE! Prepare in advance and you will more than likely stay on the course to obtaining your dream body, whether you're following a simple low-carb diet, vegan diet, or whichever type of diet works for you. I have been meal prepping now for at least 4 years. If I do not have my meals prepped in my 6 Pack Bag, I feel like I have left my wallet at home!Now, preparing does take time, so I am going to share some of my tips when meal prepping for a simple low carb diet the affordable way.Some people choose to prepare for the entire week. I prefer to cook for a couple days so my food stays fresh. I set aside two days a week (preferably my non-training days) to prepare my meals.
1. Plan of Action
You want to have a plan of action for your particular goals. Once you have your simple low carb diet meal plan prepared, you will spend less time guessing what groceries to purchase for your meal prep. Some people choose to surf the web for an online diet, others will partner up with a coach to provide them with a plan.
2. Grocery Shop
When grocery shopping I like to buy fresh vegetables, frozen fish (all depends on your budget), and fresh chicken / red meat. Fresh vegetables do not have nearly as much sodium, although I do purchase some steamable vegetables for convenience. I do not purchase any vegetables or meat pre-cooked. I also choose to shop at markets like Sam's Club or Costco. When shopping for your meal prep, if you are like me, you want the best bang for your buck!
3. The Prep Begins
I choose to cook the carbohydrates (rice, sweet potatoes, red potatoes) in bulk. I normally do cook these vegetables to last the entire week. I mainly focus on Day 2 of my meal prep for the meat. I prepare my foods on Sunday and Thursday. When you are cooking your diet you want to weigh everything on a food scale (this is if you are very serious about obtaining your dream body), although some choose to eyeball their portions. Food scales are a very good way to know exactly what you are consuming and how much. I weigh all of my meats RAW, and my vegetables cooked. Again, this can vary depending on your coach or preference.
4. Ready to Rock
Once your food is complete, you are ready to package each mini meal into your 6 Pack Bags containers and on your way to reaching your goals!Pictured above is an example of a simple low carb diet for a female who is in moderate training on a cutting phase (cut #2 of a 5-week cut). Photo provided by Chandler Rogers.
Meal One (not pictured): 5 egg whites, 2 cups of green vegetables, 1/2 serving almondsMeal Two: 4 oz chicken breast, 2 cups green vegetables, 1/2 serving almondsMeal Three: 4 oz. cod fish, 2 cups green vegetables, 1/2 cup Jasmine rice, 1/2 serving almondsMeal Four: 4 oz. chicken breast, 2 cups green vegetables, 4 oz. red potato, 1/2 serving almondsMeal Five: 4 oz cod fish, 2 cups green vegetables, 1/2 cup Jasmine rice, 1/2 serving almonds
Protein: 147Carbohydrates: 135 Fat: 50This is a very simple, easy meal prep done with steamable green vegetables, Boil-In-Bag Jasmine rice, and chicken / cod fish. A simple low-carb diet is thoroughly manageable for anyone, you just have to put in the time to prepare. We hope this post can offer some direction with achieving your fitness goals!Chandler Rogers is a fitness entrepreneur, fitness model, and ISSA personal trainer. Check her out on her website and Instagram.
Want to learn even more about meal prep? We have How to Meal Prep guides for many types of diets and food preferences, including Vegan Meal Prep, Paleo, and On the Farm! Stay on top of your diet with meal management bags and you never have to worry about skipping any of your important meals.