You Had No Time to Meal Prep… Now What?!?!? – Michael Kranak

You Had No Time to Meal Prep… Now What?!?!? – Michael Kranak

Michael Kranak, MA – @KranDaddy

What’s up everyone?! I hope your new year is off to a GREAT start – 2018, the year that it all started. Whatever “it” may be for you, I hope you’re crushing it.

One of the big things for a new year is to tighten up one’s diet. I believe a HUGE staple to staying on track, especially if you’re busy, is through meal prepping for four-to-five days at a time. Maybe even the weekends if you know you’ll be busy. However, things come up!! You might have had to work a few extra shifts at work, you have to study for an exam, some extenuating circumstances happened. The bottom line: you didn’t have time to meal prep this week!

Now, for a lot of people (myself included at times), this can be a death sentence for their diet during the week. They choose quick options like fast food, snacks (and not healthy snacks), whatever is available! Today, I’m here to share some of my go-to’s when I’m not able to meal prep. These include two options at fast food places you may have overlooked, AND, some alternatives you may or may not have thought of.

  • Chicken Burrito Bowl from Chipotle
    • Depending on your goals (gaining, cutting, etc.), you can tailor this meal to fit your needs! My personal go to: double-chicken, fajita veggies, no rice, cheese, guacamole, and hot salsa. This is an excellent high protein, lower carb option. If you’re not concerned about carbs, or you need something pre/post workout, add in brown rice!
  • Oven Roasted Chicken Chopped Salad from Subway
    • Most people think of Subway and automatically go for a massive sandwich. A great alternative is to get a double meat (I prefer oven roasted chicken breast) chopped salad. You can add in any greens and veggies you want, as well as get light dressing on the side.

Now, these next two are quick, easy options from a grocery store! At max, these take 5 minutes to run in and purchase; equal to the time (or shorter!) than you’d spend in line at a fast food place

  • Full rotisserie chicken
    • I believe this is a VASTLY overlooked option! Walmarts, Krogers, and most local grocery stores prepare hot, fresh rotisserie chickens daily. They taste fantastic, are very inexpensive, and provide enough white meat to fill you up for a lunch on the go. The downside? They can be a little messy, but they definitely won’t break your diet.
  • Tuna with spinach salad base
    • Most grocery stores sell small bags of spinach (or lettuce), as well as Starkist flavored tuna to-go. Run in, grab a bag of spinach, two or three tuna packets, and you have a quick, protein-packed lunch!

There you have it! Four of my staples when I don’t have time to meal prep.

Let’s crush this new year together.


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