welcome back to ese live for all of
those trying to meal prep more this year
we have some helpful tips to keep you on
that routine Marcella Freeman with the
Burton 30 fitness program joins us on
how to do that meal prepping and meal
prepping is the best way to stick to a
diet plan because you get it all worked
out and advancing you don't have to do
anything for the next three or four days
right yes it does take a couple of hours
ready there are certain things I can
tell you today they will save some time
but is just taking those two hours on
Sunday night and preparing for the week
is gonna be convenient and it's gonna
keep you on track that's right because
you put the work in well when you think
about it though then that's the work
that you're not gonna be doing for each
and every meal so it all adds up in the
end you're taking money to because you
won't be spending on it all the money on
eating out and you won't be going to the
grocery store hungry and going what's
what's the first thing we need to start
with because we've got turkey and onions
cooking here yes so here you will see a
lot of different options when it comes
to meal prepping so before you start
your meal prep you do want to have an
idea of what you're gonna cook so if you
know what your calorie intake should be
then you can split it up into how much
protein carbs and fat you need and then
you can plan your week if you don't know
any of that just start right and then
just figure out as you go whenever it
comes to the calories of course you can
tailor it to whatever you're trying to
follow yeah okay so here you'll see I
had already cooked some chicken over
there so we see the chicken I made some
chicken plates here so you'll see the
chicken with some greens the chicken
with some zucchini and tomato sauce the
chickens with some squash and asparagus
this is the same chicken but different
side so if you're the one that doesn't
like eating the same thing all the time
you're just changing it out right okay
now when you cook a head like this
though I see three bowls there so that's
gonna be three different dinners
throughout the rest of week how many
days ahead can you do except for people
say you can do it for five days six I do
three I do three or four depends on how
busy my week is but you can cook up to
five and you'll be okay here's what
happens if you cook up to Friday you're
gonna get off track Saturday and Sunday
so I will plan to cook on Sunday night
and Wednesday night so Wednesday you can
cook cook
or Thursday through Sunday and you don't
track yes okay all right so we mentioned
this earlier but this is a great
substitute for right right yes this is
rice cauliflower you can buy the full
head of cauliflower but it takes a
little bit more time this is ready in
five minutes so if you pour it in there
we have some onions and garlic in there
and you can change it up however you
want you get out Pete's and carrots some
salt and I actually use this coco aminos
it's a substitute for soy sauce this is
less sodium and it does add a little
sweet taste to it and as far as an oil
you can either use cooking spray or
elbow because that's a good fat right
well the spray is not gonna add any
calories so if you trying to save
calories and eat your fat by eating
elements or something else or avocado I
have some al-qaeda in there as well okay
okay so that's a good tip here we have
the cauliflower rice and then you're
making some peak out of you over there
so we have the turkey we have onion
garlic you can add some tomato in there
alright some potatoes Oh potatoes in
there too yes so you'll mix it up and
add some flavor and some texture so the
potato will add that texture as well I
think though the potatoes have a lot of
carbohydrates though and then that turns
into sugar and the whole well but you
still need carbs especially if you're
working out you need to have that source
of energy good carbs just knowing white
carbs to eat and how much to eat of them
so for example if you eat just one
little bit of rice that's gonna be like
30 grams of carbs compared to 6 ounces
of potato which is a lot more and it's a
lot more volume so it fills you up ok so
just making those right choice yes and
the cauliflower rice in comparison to
regular rice yes we mentioned that
earlier what was that again though 2
cups of white rice is 90 grams of carbs
and 2 cups of cauliflower is only 16
grams actually 20 a normal person eats
how many grams of carbs in a day you can
be up to 300 well ideally you'll like to
be around 100 hundred and 50 again it
depends if you're an athlete you eat
more if you're working out all the time
it just depends on your day ok and you
have a go workshop coming up burning and
30 nutrition and mindset workshop and
that is next Saturday the 19th and
you're gonna be having cooking classes
learning all of these little techniques
on what can replace what and how many
carbs yes we have a registered dietitian
there we're gonna have a lot of
different workshops within the same
workshop tackling emotional eating - yes
all right
and if you'd like more information on
that of course go to sa lot