Summer in the UK is a big deal. Well, let me re-phrase, summer which actually represents a summer (aka the sun actually comes out) is a big deal. It puts the majority of the UK population in a better mood, makes for a better Instagram picture and also simultaneously turns said population into alcoholics, with “pub?” or “drinks tonight?” being frequent questions amongst thousands of group chats.
And although alcohol is your fitness stories worst enemy, it would be rude not to enjoy the rare occurrence of being sat outside in the sun with a #bev repeating “wow, it’s boiling isn’t it?”, applying the temperature filter on snapchat or tweeting “this weather” followed by a tick emoji. So, in order to stay on track with that summer body, a simple trick is to meal prep throughout the week so that you can indulge in these types of treats and not feel guilty.
Whether you’re at work or at home, meal prepping saves time, money and prevents you going off track by grabbing the nearest thing in sight when the hunger pains hit. I’m more of a grazer, so I tend to go for a three meals and then 4 snacks throughout the day. However, I am currently choosing to do a ‘slow bulk’, in order to bring back some of the muscle I lost from half-marathon training, so if you’re looking to lean out then three meals and two to three snacks will be sufficient.
I like to keep my meal prep interesting. You should look forward to the food you’ve got to eat- not dread it. Below I’m going to include an example of a lean meal prep and a ‘slow bulk’ meal prep, which can also be followed by those who are planning on lifting heavy weights on that specific day.
Breakfast: Spinach, Blueberries, 1 ripe Banana & Almond Milk Smoothie
Snack: Nature Valley Oat Bar / Primal Pantry Bar / Deliciously Ella Ball
Lunch: Protein | Healthy Fats | Greens
Combo 1: Chicken, Avocado, Spinach
Combo 2: Boiled Eggs, Walnuts, Kale
Combo 3: Tuna, Avocado, Lettuce
Combo 4: Salmon, Walnuts, Asparagus
Snack: Sliced Banana on Nairns Crackers with a drizzle of Honey
Dinner: Protein | Carbs | Vegetables
Combo 1: Chicken, Coconut Rice, Asparagus
Combo 2: Sea Bass, New Potatoes, fried Courgette & Tomatoes
Combo 3: Low-Fat Mince, Wholegrain Pasta, Tomato Puree & fried Peppers
Combo 4: Lightly Battered Haddock, Coconut Rice, Tomatoes, Cucumber, Lettuce
Snack (if needed): Two scoops of Swedish Glace Ice Cream
Water Intake: 3-4 Litres & 2 Peppermint Teas
‘SLOW BULK’ or HEAVY WEIGHTS PREP
Breakfast: Wholegrain Rolled Oats, Coyo Yoghurt, Blueberries
Snack 1: Pineapple Chunks, Strawberries & Raspberries
Snack 2: Rebel Kitchen Mylk Drink / Kombuccha / Coconut Water
Lunch: Protein | Carbs | Healthy Fats | Greens
Combo 1: Chicken, Sourdough Bread, Avocado Lettuce, Tomato
Combo 2: Tuna, Coconut Rice, Walnuts, Spinach
Combo 3: Salmon, Wholegrain Bagel, Low-Fat Cream Cheese & Asparagus
Combo 4: Sea Bass, Wholegrain Pasta, Chia Seeds, Lettuce, Tomatoes
Snack 3: Gluten Free Ginger Snaps / Nature Valley Oat Bar / Proper Corn Popcorn
Dinner: Protein | Carbs | Healthy Fats | Greens
Combo 1: Chicken, Whole Grain Pasta, Coconut Oil, Spinach
Combo 2: Poached Eggs, Whole grain Bagel, Avocado, Asparagus
Combo 3: Heck Sausages, New Potatoes, Chia Seeds, Green Beans
Combo 4: Low-Fat Minced Burger, Sweet Potato, Walnuts, Peppers
Snack 4: Paleo Blueberry Muffin, Blueberries, Strawberries, Swedish Glace Ice Cream
Water Intake: 2/3 Litres & 1 Peppermint Tea
Meal Prep is a great way to keep on track but it’s important not to get too caught up with it. Make sure you have 2 or 3 treats a week, enjoy these treats without feeling guilty and if you slip from prep don’t feel bad! Just enjoy the rest and be extra motivated to get back to it the next day 🙂
Click here to see my latest video of a KILLER glute workout and my moving to london blog.