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Meal prepping is the single most important aspect of any fitness goal.. whether you are trying to lose weight, build muscle or maybe both.. you MUST meal prep. So in this video I will take you through the basic steps you need to follow if you are not sure how to go about it.

Step 1: Get your food.
I usually stick to a very basic food list because I don’t need variety in my meals. As long as it’s ready, I’ll eat it. But you do want to make sure you’re getting all three macronutrients. Healthy fats, simple and complex carbs, and protein.

Step 2: Grab your devices.
The best thing to remember here is: the bigger the better. When you cook multiple meals for multiple days, you obviously cook in volume. So a large pot for the meat, a large pot for the rice and large baking trays for the potatoes are highly recommended.

And while you’re getting your appliances out, now’s the time to heat up the oven. If you’re cooking potatoes, turn the temperature up to 425 degrees and get on with the food.

Step 3: Prepare the potatoes.
When meal prepping, to be as efficient as possible, you want to start with what’s going to take the longest. In this case, that’s the potatoes. They usually take 40-60 minutes in the oven, so that’s usually where you want to start.

One tip for cooking potatoes is that you want to prevent them from sticking to your baking sheet. You can either brush the potatoes with olive oil or you can just spray your baking sheet with some kind of non-stick spray.

Step 4: Prepare your egg whites.
After potatoes, it usually takes the longest to cook your protein. I usually only cook chicken because I don't care that much about variety.. (I'm not picky) .. but I do like to make my chicken taste good. So I would recommend cleaning the chicken with water first. Then sprinkle some herbs over the chicken and let it sit for about 5-10 minutes so it can absorb the flavor.

Then melt your cooking oil, I use coconut oil, in your cooking pot.. turn the heat to medium and once the pan is hot. Place the chicken in the pan and start cooking. Tip: you should hear a sizzling sound immediately when you place the chicken in the pan, otherwise it is not hot enough. Then turn the chicken every 5 minutes to make sure both sides are cooked evenly.

Step 6: Prepare the rice.
Rice takes the least time to prepare, so we do it last. All you need is about 1.5 cups of water for every cup of rice you want to cook. Add the water to the pot, add a tablespoon of olive oil and a pinch of salt for flavor (optional), place the pot on the stove and bring to a boil.

Once the water boils, turn the heat to "Low"

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