In this episode, Coach Kim and Coach Jo dive into practical meal prep strategies for busy individuals. They emphasize the importance of planning meals around protein, keeping meal prep simple, and focusing on sustainable, realistic routines that are simple to start. By planning ahead, listeners can avoid impulsive, unhealthy choices and reduce stress around mealtime.

Both Coach Jo and Coach Kim share personal stories of how their day spirals when they fail to meal prep. While acknowledging we’re all human, they encourage listeners to value their health and nourish their bodies while highlighting the benefits of batch-cooking proteins and packing meals for on-the-go convenience.

Listeners are encouraged to create small, manageable shifts in their meal planning that align with their health goals. The episode underscores that meal prep is not about perfection but finding a balance that works for each individual. The hosts also discuss family meal challenges and strategies for introducing new, nutritious foods. By the end, listeners will have actionable tips and tools to stay on track with their health and nutrition.

Resources discussed in this episode:

The Food Matrix

Contact Joely Churchill and Kim Berube | Iron Lab:

Transcript

Coach Jo 00:09

Welcome to Perfectly Unfinished Conversations, the Iron Lab podcast with Coach Jo…

Coach Kim 00:14

…and Coach Kim…

Coach Jo 00:15

Where you ride shotgun with us as we have raw, real, unfiltered, and unfinished conversations about trying to eat, sleep, train, and live with some integrity in a messy, imperfect life.

Coach Kim 00:27

We're all about creating a strong support system, taking radical personal responsibility, having fun, and being authentic. And one of the most common themes you're going to find in this podcast is the idea that we create positive momentum in our life, by doing what we call b-minus work.

Coach Jo 00:45

We’re making gains and getting ahead and loving life without self-sabotaging our goals by striving for perfection. We get it done by moving ahead…

Coach Kim 00:55

…before we're ready…

Coach Jo 00:56

…when we aren't feeling like it…

Coach Kim 00:58

…and without hesitation.

Coach Jo 1:00

Be sure to subscribe now on Apple or Spotify, so you don't miss a single episode. It’s good enough. Let's go.

Coach Kim 01:11

All right. Welcome to Perfectly Unfinished Conversations. We're talking today, episode 11, already dead simple meal prep help for the overwhelmed and overworked and for busy people, meal prep can feel practically impossible. It's just one more responsibility, thing that has to be attended to in an already insanely busy life. Like isn't it enough that I actually had to get dressed and go to work today, let alone stop and buy groceries or pick up supper, and now you want me to think about and actually pre-plan what to eat tomorrow or on Thursday? Like it can feel daunting.

Coach Jo 01:52

I've heard from many different clients that I worked with in the past that they don't want to spend an entire day in their kitchen slaving away when they would rather be relaxing on their day off. But it doesn't have to feel this daunting.

Coach Kim 02:07

I feel like we could sum up the reasons people don't spend any time on nutritionally sound meal prep in any number of ways, and it probably sounds like I don't like to eat the same thing every day, or I don't have time to batch cook, or I don't know what to eat, or my kids are picky and healthy food and groceries are so expensive, but we live in this fast food world where there is little incentive to take control and tame this beast. It's so much easier to hit a drive-thru than it is to create simple strategies at home that work, but drive-thru is also way more expensive in the long run than or than groceries are. But, you know, there's a cost to your health and your pocketbook, and I promise you that you're also picking the exact same thing at the drive-thru. You know, for those people who are like, Yeah, well, they don't want to eat the same thing you're eating the same thing at the drive-thru. We're creatures of habit. The, I don't like to eat the same thing everyday. Excuse goes all to hell when you're ordering a caramel macchiato and egg sandwich for the 100 and second day in a row. The big payoff with meal prep is that you're not making rash impulse decisions. You're able to choose ahead of time with your best brain, and so you're setting your body up to win. You're creating habits that support healthy outcomes.

Coach Jo 03:30

I think one of the most important things to do when you approach the topic of meal prep is to just keep it simple. And I know it's simple, quote, unquote to say that, but one of the biggest misconceptions about meal prep is that it has to be this elaborate process with gourmet meals and matching containers, Pinterest worthy, or that it will take so much time. Think about how many times that you've stood in front of the fridge or the pantry at the end of a long day or in the morning knowing that you have a busy day ahead of you, or running from meeting to meeting, event to event, or, you know, hockey practice to hockey practice, and are indecisive in what you should eat at that time, that moment of indecision can be stressful, especially when you're hungry and need something quick. Meal prep, it really isn't just about nutrition. It's about creating space in your life for other things by automating one of the most basic human needs, and that's eating. And the best part, it helps you stay on track with your health goals without feeling overwhelmed by the processes every day.

Coach Kim 04:34

So first, I want to talk about what kind of decisions I make when I don't meal prep. And you know, let's say I wake up one day and say, Fuck it. I'm not one bit interested in packing my food today. What does my day look like without a plan? Well, truthfully, I'd probably burn my guts out with two or three coffee even though I'm almost two weeks off coffee. Miracles do happen, but typically. Actually, you know, like in the past, I'd probably burn my guts out with two or three coffee in a row, and then I might hit the Starbucks drive-thru for egg bites and maybe another americano on the way to the gym. I'd get some kind of a disappointing salad with too small amount of protein from lunch somewhere nearby, and maybe try to soothe my disappointment or lasting residual hunger with a grenade bar sometime mi...

DEAD SIMPLE MEAL PREP FOR THE OVERWORKED AND OVERWHELMED