Food prep for Macros on the go!

Updated: Sep 19, 2018


One of the biggest challenges I had when I started the FASTer Way to Fat Loss® was making sure I was eating enough Macros and enough of the right foods once I left the house and before I came home for dinner. I have since found a super simple tactic to thrive throughout the week that takes me less than an hour! I shop for my whole week on Saturday or Sunday and I take ONE hour on Sunday doing meal prepping for every lunch and snack for the whole week.


I am going to lay my steps out one by one for you on how to make this part of your day and not something you are spending countless hours on.


1) Go to Costco!

Buy your veggies & fruit in bulk, eggs and rotisserie chicken! It's a breeze to use this for the whole week (if you don't like chicken or get sick of the same thing every day stay tuned as I have more ideas up my sleeve). Begin by laying out everything you want for lunches and snacks.



2) Chop chop chop.

Cut up your veggies and fruit while you boil your eggs.

3) Plan out the containers.

Set out as many Tupperware containers as you will need. I make lunches for the whole week for both my husband and myself. I also set out Tupperware for snacks such as: veggies and hummus, hard boiled eggs, peanut butter and celery w/ crackers.


4) Set your base.

Fill Tupperware first with desired lettuce base: Kale, Spinach or Arugula. These are nutritionally sound and have a higher fiber content than iceberg lettuce or romaine.


A few mixes I tend to stick to:

  • Spinach, peppers, cucumbers, onion, mint, eggs, chicken

  • Arugula & spinach, blackberries, peaches, cucumbers, blue cheese, sliced almonds, chicken

  • Arugula & spinach, carrots, cucumbers, onions, mint, pumpkin seeds, strawberries, feta, chicken, eggs

  • Spinach or Kale, grapefruit, broccoli, chickpeas, green onion, toasted coconut, chicken or fish

5) Add in veggies and fruit.

Keep in mind that if it is Low Carb day you will want to avoid a lot of fruit. I save my fruit salads for Regular Macro day!



6) Add some pizzaz.

Consider items such as mint, cheese (yes I still eat cheese on FWTFL but a lot less than I used to) and nuts. Nuts are a great way to add fat to a Low Carb day!! Try to pick nuts that are not high in sodium or ones that are pre salted.



7) Protein.

Add Rotisserie chicken (or any protein you have on hand) & hard boiled eggs. I keep my chicken to about 3oz and 1 egg at lunch (2 eggs on Low Carb day).


8) Top with homemade Vinaigrette.

Either in a separate container (so the lettuce doesn't get soggy) or on top of your delicious fresh salad. See my post on homemade vinaigrette dressings for ideas.



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