Pre-meal preparation is a popular way of eating in European and American fitness circles, which is to prepare food in advance and keep the food fresh and cold, so as to facilitate the next fast eating and make the fitness more purposeful.
The English full name of meal preparation is a week's meal preparation, which translates to a week's food preparation in advance, but the suggested week here is three days.
Fitness people are generally very strict about diet. They don't want the fitness effect to be greatly reduced because of diet, so they usually arrange recipes in advance, prepare food in advance and put it in the refrigerator. When they want to eat, they can take it out and heat it. It is healthy and delicious, saving time for shopping, cooking and washing dishes, and saving more time for doing what you like.
If you also need to lose weight or keep fit, you can experience cooking by yourself without ordering takeout, but there are still some problems to pay attention to before meals.
1.？ Determine a diet plan
First, you need to know what your goal is. Want to lose weight? Gain muscle? Or maintain the status quo? Different targets have different fats, protein and carbohydrates.
2.？ Selection of ingredients
The principle of ingredients is very important. Dietary requirements: protein+starch+vegetables.
Staple food: brown rice, quinoa, oats, sweet potato, yam, whole wheat bread, etc.
Meat: eggs, chicken breast, chicken leg, lean meat, shrimp, beef, arowana fillet, protein powder, protein bars, etc.
Starch: sweet potato, purple potato, brown rice, potato, taro, etc.
Lipids: olive oil, low-sodium peanut butter, nuts, avocado, etc.
Vegetables: spinach, tomatoes, broccoli, asparagus, colored peppers, mushrooms, zucchini, cucumbers, carrots, etc.
Fruits: apples, pears, blueberries, strawberries, pitaya, kiwifruit, bananas, etc.
There are many kinds of staple foods. As long as they are healthy coarse grains, you only need to weigh them for three days, cook them once and put them in a closed box.
It is suggested that the meat be fried and roasted, and the chicken can be marinated for a while and then fried and roasted, which will taste better.
Vegetables and fruits can be eaten raw or cooked. If you eat it raw, you can prepare it in advance, put it in a closed box and mix it with sauce. If it is cooked, it is not recommended to prepare it for one week at a time. You can fry it one day in advance and put it in a closed jar.
The most important part of preparing meals is the tableware for storing food. Generally, you can choose fresh-keeping bags, fresh-keeping boxes and sealed cans.
Fresh-keeping bag: it is best to use food sealed bag or vacuum bag, which is generally used to store fruits and vegetables and dry food.
Fresh-keeping box: The best choice for fresh-keeping box is glass, which has strong sealing performance. Of course, you can also choose rubber, but you need to ensure that the material must be food grade.
Sealed cans: Mei Sen cans are commonly used, and Mei Sen cans of salad juice or milkshake are very convenient and easy to carry.
On the other hand, when preparing for storage before meals, pay attention to the temperature, take out cooked food while it is hot, and don't flip it at will after taking it out. Divide it into several parts and put it in a dry fresh-keeping box, and refrigerate or freeze it in time.
If you choose refrigeration, this lunch box can be kept fresh for about four days. If you plan to store it for a longer time, you need to freeze the food.
In today's society that pursues efficiency, pre-meal preparation can be popular in the fitness industry, which is related to its efficiency and convenience. Everyone has his own way. I hope you can find a diet that suits you.