When you’re new to following a meal plan or tracking your macros, the whole process can be overwhelming! Firstly, you need to work out your daily Calorie needs, then you break this down into your ideal macronutrient ratio, and then you need to construct your meal plan to suit these requirements! If you’re looking for more information on this process, check out my blog on the basics of tracking your macros. If that sounds like something you don’t have time for, or you feel you need a helping hand, check out my personalised meal plans.

Today, I’d like to pass on some more tips on how to make tracking your macros a little bit easier and more exciting! Once you have got your macros set and you have nailed a few staple meals, it’s time to start meal prepping!

The benefits of prepping your meals:

I find that prepping my meals is the best way to help me stick to my meal plans and an overall healthy diet. If I know exactly what I’m eating for that day and the week, I prep as much as I can on sunday and then the hard work is done! I try to prep my lunches and dinners for the working week, then I either just pop them in the fridge or the freezer. All that’s left to do is heat them up.


Personally, if I know there is a healthy, nutritious meal waiting for me at lunch and dinner, I find it so much easier to avoid snacking in between meals. It also makes portion control so simple - it’s all pre-measured to give me exactly what my body needs!


The feeling of being on top of your meal prep game is almost inexplicable - I feel a sense of power and control of my fitness journey, and it actually makes me more motivated to go to the gym and smash out my workout for that day. I feel like I am setting myself up for success, and I can avoid those last minute grab-and-go decisions that often lead to eating Calorie dense foods that aren’t nutritious and don’t support my goals.

Step 1 = Create a shopping list

Once you know what meals you will be eating for breakfast, lunch and dinner for the week, create a shopping list that includes the ingredients you’ll be needing for these meals for the whole week. A lot of people opt to keep their meals quite simple and repetitive to make this process a little easier. I provide all of my clients with a weekly shopping list of all the ingredients they will be needing for the week in advance, so they can get their shopping and meal prep done when it suits them. Setting them up for a successful week!


Step 2 = Cook your Meals

The key here is having plenty of tupperware! The best thing about meal prepping is the automatic portion control, so having a good supply of tupperware containers that are an appropriate size and sealable will make sure you can take the right amount of food wherever you need to go. Separate your meals into the correct portion sizes once they are cooked. Don’t forget to separate out your snacks and breakfast servings as well! Using your free time over the weekend to get your meal prep sorted will leave you with more time during the week to relax, focus and kick goals! So spend a few hours in the kitchen, taking the time to learn about nutrition by creating meals to fuel your body!

Step 3 = Freeze/refrigerate & enjoy!

The hard work is done, now you get to reap the rewards. Make sure you store your food safely! If you have prepped for the whole week, ensure your meals are frozen and kept cool until you reheat them. If you’re a salad buff, you may need to make a second batch of salad half way through the week to make sure you’re getting fresh and crunchy greens.

What if I don’t want to eat the same thing all week?

Yes, it’s true, counting your macros and prepping meals is easier when you follow a bit of repetition. For many, this is a small price to pay for the results you will get, but if you feel you need to spice up your meals, there is a way!

You could use a food database app that will help you to compare foods and their nutrient content. This allows you to compare protein, carb and fat sources, whilst ensuring you have the right amount so you don’t exceed your Calorie goal. It’s important to remember that many of these apps have user-generated content, so they may not be 100% accurate. They work as a convenient and handy guide that will allow you to get a good idea of what and how to swap out your foods and meals. I provide my clients with a ‘swap’ option in my meal plans, which takes the hard work and calculations out of swapping meals.

Meal prepping requires planning ahead and having patience, so that you can achieve so much more in the long run. It is not something that can be mastered in a day or even a week. There is so much to learn about using good nutrition to fuel your body, and meal prepping really does help you grasp the basics. The longer you track your macros, the easier it will become and the more creative you will be able to get with your meals. All the while you will be eating a diet that is full of highly nutritious food that supports you and your goals!

I want to see your meal prep! Tag me in your meal prep pics @LaurenSimpsonFitness or use my hashtag #LSFbabes


Lauren xoxo