5 Lifesaving Meal Prep Tips

It’s Sunday night and you’re scrolling miles with your thumb through Instagram. You see a friend posted #MealPrepSunday, curiously you click your way into another dimension. This one is filled with beautifully organized Tupperware piled high with grilled chicken and veggies. Ugh how do these people stay so organized?

Meal prepping doesn’t have to be overwhelming! It’s a great way to plan ahead and stay on top of your goals- especially when your weekdays are jam packed. Carving out some of your free time to go food shopping and cook on the weekend is all you need to set up for a successful week!

Try these 5 simple tips to make meal prepping a breeze!

1. Take inventory as you’re making your shopping list.

Taking an inventory ahead of time will not only save you money, but a second trip back to the store. What’s in your pantry already? Check the fridge, too, as you’re listing ingredients. Incorporate any leftovers you have into next week’s meal prep so it doesn’t go to waste.

2. Plan your meals before going to the store.

I love to turn my week into a big grid. Listing Monday- Sunday across the top then breakfast, lunch, dinner and any snacks in a column on the left. Start with the meals you know need to be packed, i.e. lunch and snacks for work hours. Pencil in any meals you know where you’ll be out to dinner or at an event. Then fill in the blanks! Tonight’s dinner can be tomorrow’s lunch, make 2 batches of overnight oats, grill chicken and serve with sweet potato one day and broccoli the next.

3. Tupperware/ food storage is key

Having smaller containers to pack your food into are great for 2 reasons: grab and go & portion control. Grab and go containers save so much time when packing a lunch box. If it’s a late night at the office or an evening gym session, then your dinner is good to go. Portion control is very important if you are trying to watch your weight- remember that both over eating and under eating can be issues.

4. Pre-chopped vegetables are a time saver

If you’re in a pinch or making a lot of meals at once, pre chopped vegetables are the best meal prep hack. Although they are not always the most cost effective solution, having an already peeled and cut butternut squash or some zoodles can help get things prepped quickly.

5. Freeze the leftovers

Sometime a recipe calls for more than you need- don’t waste your money! Keep the leftovers in a freezer safe container and save them for later. Try putting them in individually portioned containers to take out as you need- then you’re already planning ahead! Chilis and soups will freeze very well and are easy to warm up on cold nights.

What tricks do you use to make meal prep easier? Share them with us below!

Xo, Louise

Happy Anniversary B&B!

Life is about taking chances – chances that force you so far out of your comfort zone. IMG_9086

It’s our 1st Anniversary!

When we took the leap of faith to launch Burpees & Bordeaux a year ago we didn’t know where it would go. We knew we wanted to share our journeys – the highs and the lows, we wanted to share solid research backed information, and we wanted to share our love for fitness (and wine). Little did we know we would connect with some of the most bad-ass women in the industry, grow not only as friends but also fitness professionals, and also expose our most vulnerable selves. We are so grateful for each and every one of you who read our blog and support us in our journey. A special shout out to our friends, our families, and significant others who support us day in and day out! Thank you to our friends at lululemon RF for letting us reach more individuals and all of the Tone It Up- Long Island girls who always come out to support us.

We love you all and can’t wait to see what the next year has in store for us!

Xo, Louise & Pam

P: My Food Prep Rituals!

“By failing to prepare, you are preparing to fail” is one of my favorite quotes. If you do not take the time to give yourself the tools to be successful- the odds are against you! This leads me to Meal Prep Sunday/Saturday/whatever day fits your schedule. When I first started prepping my food for the week, it was daunting! I hated doing it, I always bought too many ingredients, it took hours upon hours, and then when you finish there are 100 dishes waiting for you.


Here are some of my favorite tips for successful meal prep!

  • Plan your menu. I first think about what foods I am in the mood for and then I begin to look for recipes. I try to pick one recipe to have for breakfast, two recipes to have for snack, and three or four recipes that I will cycle for lunch and dinner. I also usually pick a healthy treat to help keep my sweet tooth satisfied and out of the candy drawer at work.
  • Write out your grocery list and be specific. According to the Natural Resources Defense Council, the average American wastes 25% of their food and beverages purchased. My boyfriend and I make a very strong effort to waste as little food as possible. I used to write a grocery list by simply writing apples, lemons, onions, etc. Next thing you know I would have waxy apples, dried up lemons, and moldy onions. Now I write specific grocery lists based upon my recipes/meal plan.
  • Prep your ingredients as a group. If you have two different recipes that call for garlic, peel and chop the garlic for both recipes at the same time. This goes for other vegetables like carrots, celery, etc. It is more efficient to knock out all of the servings that you will need then to keep going back to chop ½ cup of something.
  • Stagger your recipes. I always prep my meals in an order that will allow me to multitask. If I know a dish is going to take 45 minutes in the oven, I get that recipe going first so I can then move on to others while it is cooking. This goes for boiling water, simmering soups, and marinated meats. I want to spend two quality hours in the kitchen from start to finish and then move on to whatever else my weekend has in store.
  • Store your meals in grab n go containers. I am all about the Mason jar. They are the perfect size, safe for the dishwasher and microwave, and you can easily replace the lids if you A) lose them or B) they get gross. It’s also very easy to pack your lunchbox when you just grab different containers and put them together!

Do you have any favorite tips?

Xo, Pam