{"id":288193,"date":"2020-03-16T06:57:00","date_gmt":"2020-03-16T05:57:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=288193"},"modified":"2024-04-23T08:32:54","modified_gmt":"2024-04-23T06:32:54","slug":"5-rules-for-successful-food-preparation-and-portion-control","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/5-rules-for-successful-food-preparation-and-portion-control\/","title":{"rendered":"5 rules for successful food preparation and portion control"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/5-rules-for-successful-food-preparation-and-portion-control\/#Why_should_you_start_thinking_about_food_preparation\" title=\"Why should you start thinking about food preparation?\">Why should you start thinking about food preparation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/5-rules-for-successful-food-preparation-and-portion-control\/#1_Plan_a_day_ahead\" title=\"1. Plan a day ahead\">1. Plan a day ahead<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/5-rules-for-successful-food-preparation-and-portion-control\/#2_Know_your_numbers\" title=\"2. Know your numbers\">2. Know your numbers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/5-rules-for-successful-food-preparation-and-portion-control\/#3_Stick_to_the_basic_items\" title=\"3. Stick to the basic items\">3. Stick to the basic items<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/5-rules-for-successful-food-preparation-and-portion-control\/#4_Go_shopping\" title=\"4. Go shopping\">4. Go shopping<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/5-rules-for-successful-food-preparation-and-portion-control\/#5_Invest_in_quality_food_bag\" title=\"5. Invest in quality food bag\">5. Invest in quality food bag<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">For most people,<strong> food preparation is a proven key to achieving fitness goals.<\/strong> When someone got involved in the preparation of food, their results almost always increased by far. Then they talk about it as <strong>the easiest thing in the world:<\/strong> <em>&#8220;Hey, buddy, it took me a few hours on Sunday and I prepared food for the whole week.&#8221;<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_should_you_start_thinking_about_food_preparation\"><\/span>Why should you start thinking about food preparation?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>1. <span class=\"tlid-translation translation\" lang=\"en\">Although it may not seem so, <strong>preparing food will save you time<\/strong>, as your meals and snacks will be ready to be eaten.<\/span><\/p>\n\n\n\n<p>2. <strong>You&#8217;ll <span class=\"tlid-translation translation\" lang=\"en\">save money<\/span><\/strong> <span class=\"tlid-translation translation\" lang=\"en\">by no longer making impulsive grocery purchases or dining in restaurants due to an empty fridge.<\/span><\/p>\n\n\n\n<p>3. <span class=\"tlid-translation translation\" lang=\"en\">You will trust your meals and label them <strong>with a clear conscience a &#8220;balanced diet&#8221;<\/strong> because they will have optimal serving sizes and will consist only of healthy ingredients and nutrients in the right proportions.<\/span><\/p>\n\n\n\n<p>4.&nbsp;<strong><span class=\"tlid-translation translation\" lang=\"en\">You&#8217;ll get rid of unhealthy eating habits<\/span><\/strong> <span class=\"tlid-translation translation\" lang=\"en\">and temptations because you set yourself up for success.<\/span><\/p>\n\n\n\n<p>5. <span class=\"tlid-translation translation\" lang=\"en\">You&#8217;ll finally <strong>indulge in a healthy lifestyle<\/strong> and achieve your fitness goals, because with this simple &#8220;portion control&#8221; you create routine and consistency that are key to success.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-865870692.jpg\" alt=\"5 rules for successful food preparation and portion control\" style=\"width:843px\" title=\"5 rules for successful food preparation and portion control\"\/><\/figure>\n<\/div>\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Unfortunately, the whole process can be overwhelming, even problematic, for the less experienced. <strong>Preparing food for the whole week can take the whole afternoon<\/strong>, but if it is not prepared properly, it can deter you from this idea altogether.<\/span><\/p>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Successful food preparation<\/span><\/strong> <span class=\"tlid-translation translation\" lang=\"en\">needs a plan.<\/span> <span class=\"tlid-translation translation\" lang=\"en\">This is very important. Try to improvise and you will probably end up with <strong>badly managed macros<\/strong>, forgotten vegetables, or worse, with food poisoning. Before you enter the kitchen, remember these <strong>5 cooking rules<\/strong>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"30248,37054,28101,30162,48406,6086,28928,36262,30340,7076,5383,28621\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Plan_a_day_ahead\"><\/span>1. Plan a day ahead<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Sunday meal preparation is <strong>a widespread holiday<\/strong> in the finess community. Perhaps it is also more popular than <em>International Chest Day a.k.a. Monday<\/em>. Why? Sunday preparation <strong>does not interfere with your Friday and Saturday plans<\/strong> and is close enough to the start of the new week to prevent a badly smelling meal on Thursday.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-839150414.jpg\" alt=\"5 rules for successful food preparation and portion control\" style=\"width:843px\" title=\"5 rules for successful food preparation and portion control\"\/><\/figure>\n<\/div>\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">However, depending on how much food you prepare, making all the preparation in a single day <strong>can take quite a lot of time and food.<\/strong><\/span> <span title=\"\">In addition, based on your choice of protein source and preferred cooking method, you can still end up in the office as <strong>a person known for his\/her stinking lunches.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">In a nutshell<\/span><\/span>:<\/strong> <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Food preparation will last as long as you <strong>find it manageable.<\/strong><\/span> <span title=\"\">If Sunday does not work, <strong>divide your meal preparation in two days.<\/strong><\/span> <span title=\"\">This will shorten the preparation time and <strong>keep the quality of your food<\/strong>.<\/span> <span title=\"\">Sundays and Wednesdays are usually a good choice, but find any two days that are right for you.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Know_your_numbers\"><\/span>2. Know your numbers<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Until you know exactly how much food you are trying to prepare and what ingredients you need to do so, <strong>don&#8217;t even think about it.<\/strong><\/span><\/span><\/p>\n\n\n\n<p><strong>Food: <\/strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Determine the number of meals and days for which you will prepare food.<\/span> <span title=\"\">Some people only need <strong>to prepare lunch for each day<\/strong> because they have breakfast and dinner at home.<\/span> <span title=\"\">Others <strong>get the best results<\/strong> if they pack several meals for the whole week, or even all meals for each day.<\/span> <span title=\"\">No matter where you belong in the food preparation spectrum, choose <strong>a point that sets you up for success.<\/strong><\/span><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/planovanie_stravy.jpg\" alt=\"5 rules for successful food preparation and portion control\" style=\"width:843px\" title=\"5 rules for successful food preparation and portion control\"\/><\/figure>\n<\/div>\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Macronutrients<\/span><\/span>:<\/strong>&nbsp;<span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">If you do carbohydrate cycles and you need 350 grams of carbohydrates a day, but only 200 grams the next day, prepare everything in advance.<\/span> <span title=\"\">Sketch your <strong>daily macronutrients<\/strong> or needs with specific instructions for each meal and hang it somewhere in the kitchen.<\/span> <strong><span title=\"\">Where else than on your refrigerator?<\/span><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Stick_to_the_basic_items\"><\/span>3. Stick to the basic items<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">We are big advocates of <strong>variety of meals during the week<\/strong>.<\/span> <span title=\"\">However, spending time devising gourmet gems such as creme brulee, French toast or bacon-coated mussels can <strong>delay you in the kitchen longer than you expected.<\/strong><\/span> <span title=\"\">In addition, remember the rule: <em>the finer something is, <strong>the worse it tastes after a few days in the refrigerator.<\/strong><\/em><\/span><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/transformed-nutrition-overview-graphics-5.jpg\" alt=\"5 rules for successful food preparation and portion control\" style=\"width:843px\" title=\"5 rules for successful food preparation and portion control\"\/><\/figure>\n<\/div>\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Keep decadence for fresh food.<\/span> <span title=\"\">When preparing food, <strong>focus on choosing foods<\/strong> that are easy to prepare and store.<\/span> <span title=\"\">Recommendations: <strong>Make a mix of these categories and go shopping:<\/strong><\/span><\/span><\/p>\n\n\n\n<p><strong>\u2022 Protein:<\/strong> <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">chicken breast, lean minced beef, pork tenderloin, flank steak, lean meat (turkey breast, ham, roast beef) and <a href=\"https:\/\/gymbeam.com\/dried-meat\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">low-fat dried beef<\/a><\/span><\/span><\/p>\n\n\n\n<p><strong>\u2022 Carbohydrates: <\/strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">flakes, quinoa, couscous, brown rice, wild rice, whole wheat tortillas and bread<\/span><\/span><\/p>\n\n\n\n<p><strong>\u2022 Healthy fats:<\/strong> <span class=\"tlid-translation translation\" lang=\"en\">almonds, walnuts, pecans, pistachios, pumpkin seeds, other <a title=\"Nuts and Seeds\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">nuts and seeds<\/a>, <a title=\"Peanut Butter 100% - GymBeam\" href=\"https:\/\/gymbeam.com\/100-peanut-butter-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">peanut butter<\/a>, <a title=\"Almond Butter - GymBeam\" href=\"https:\/\/gymbeam.com\/100-almond-butter-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">almond butter<\/a>, olive oil and coconut oil<\/span><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">If you like fish, experiment with it. But make sure you<\/span><strong><span class=\"tlid-translation translation\" lang=\"en\"> use a well-sealable container.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Go_shopping\"><\/span>4. Go shopping<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Shopping may seem a matter of course, but preparing food with the remains in your refrigerator is never a good idea. Sure, this way <strong>you can prepare one or two meals<\/strong>, but you will eventually run out of supplies or will be forced to use your <a title=\"Protein - GymBeam\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">protein drink<\/a> after almost every meal.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/iStock-1179046996-1124x749.jpg\" alt=\"5 rules for successful food preparation and portion control\" class=\"wp-image-273141\" style=\"width:843px;height:562px\" title=\"5 rules for successful food preparation and portion control\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/iStock-1179046996-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/iStock-1179046996-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/iStock-1179046996-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/iStock-1179046996-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Once you know your numbers, <strong>do everything possible to reach them.<\/strong> If you are one of the lucky ones with a huge freezer, <strong>you can plan your meal weeks in advance.<\/strong> If not, take a trip to the grocery store once or twice a week and take it as part of your routine preparation. Not only will you navigate your store more effectively, it will also help you save money and <strong>avoid wasting food.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Invest_in_quality_food_bag\"><\/span>5. Invest in quality food bag<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">The view of the full refrigerator is <strong>incredibly enriching<\/strong>. Instagram agrees. Perfectly <strong>aligned stacks of boxes with a perfectly matched macro<\/strong> &#8211; <em>man, that&#8217;s the view<\/em>. But when you roll out of bed on Monday morning, keep in mind that you have to take away all the food. It is not easy to carry your work bag, backpack and several other containers with you. <strong>Many meals have already ended up on the ground because of this.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">If you only prepare only one meal a day, you can manage it. If you are the kind that prepares them more, <strong>having <a title=\"Food bags\" href=\"https:\/\/gymbeam.com\/food-bags\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">a good quality food bag<\/a> or backpack is important.<\/strong> Their controlled temperature can also protect you from food poisoning.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/image0-8-1124x750.jpeg\" alt=\"5 rules for successful food preparation and portion control\" class=\"wp-image-273180\" style=\"width:843px;height:563px\" title=\"5 rules for successful food preparation and portion control\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/image0-8-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/image0-8-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/image0-8-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/image0-8-2048x1366.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">This extra purchase may sound like a luxury, but <strong>has the potential to save you from the heap of daily frustration.<\/strong> If you are going to box your food consistently, which is the only way to do it, <strong>getting rid of unnecessary inconveniences is essential.<\/strong> Make it easy, make it yours, and make it long-term.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Share with us in the comments section <strong>your tips on preparing and boxing meals.<\/strong> If you liked it, <strong>share this article<\/strong> to help your friends.<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/food-bags\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFood Bags\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Food preparation is a proven key to achieving fitness goals. 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