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"Are you with you or against you?"
– Charles Thompson, Founder, EAT

49 Spadina Ave Unit 3, Toronto, ON M5V 2J1
647-797-3404



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Meal Prep Techniques

In our day to day lives it can seem that things are so busy we lose focus on the important details, like eating the right choices. When in a rush we choose what’s easy, quick, and for many parents what the family will readily eat. Eating properly no matter how busy you get requires careful planning and execution as well as discipline to stick with it. Picking one day out of your week to prepare meals ensures that you are always eating properly and in good time. Read on to discover the best way to prepare meals for your week.

  • Pick a day and prep
  • Plan your time accordingly
  • Synergize your ingredients

First things first, you need to select a day to do your prep. For most careers that fall under the 9-5 Monday to Friday scheme people will pick a weekend day to prep as it works best for them. Find the day where your work week begins and try to prep at least the day before if not two days. What’s most important is picking a day when you will have a long uninterrupted period of time to do your cooking. Cooking often requires a careful focus and when we are rushed we begin to make mistakes and leave out important things. Leaving yourself with too little time can be a critical mistake as it will affect the quality of your meals. Pick the right day for yourself and move on to the next step.

Now is the time to begin your more intense planning. How many people are you cooking for? Are you going to create different meals or eat the same thing for the week? Can you get all these ingredients at one grocery store? Can you use an ingredient in more than one meal and therefore buy it in bulk? Ask yourself these important questions and once you have answers, you can plan out your meal prep day accordingly. If you can enter your meal prep day with a clear and specific plan you’ll save yourself loads of time and even more stress. Also remember to have a plan for storing and transporting the meals after they’re finished! Prepping would be useless without freezers and fridges to store food and plastic (preferably glass) containers.

When deciding on what to make, keep in mind ingredients that synergize well with multiple meals. Things like onions, carrots, and broccoli can be used in all kinds of dishes. If you plan on using one of these in a couple meals on prep day, you can save money buying in bulk. If you find yourself with a free hour anywhere prior to your prep day, cook and store your synergistic ingredients. Now on prep day these are ready for you to add to any meal saving you further time. Always look for ways to get ahead on your prep day.

Using prep days is an excellent way to ensure your nutritional needs are met throughout the week and to save time. Imagine coming home to quick, nutritious, and tasty meals right away with little to no work. It’s as easy as planning your time and food in advance. With a good plan and execution you can keep your focus on the most important things in your daily life and still always have your nutrition.

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Mark Evestaff

Charles and his team of highly educated staff are dedicated to helping every person who walks through their door. They're serious about the success of their clients and each program is personally tailored to fit each individual's needs and goals. At EAT, I was welcomed with a friendly atmosphere, no ...

Charles and his team of highly educated staff are dedicated to helping every person who walks through their door. They're serious about the success of their clients and each program is personally tailored to fit each individual's needs and goals. At EAT, I was welcomed with a friendly atmosphere, no judgments, and the best training I've ever had. Any gym takes commitment, but few gyms are so committed to you. I highly recommend checking this place out if you're looking to take your training to the next level.

Jessie Colmer

Training at EAT has changed my life, and I couldn't be more grateful!From my first meeting with Charles & Neil, all my concerns - as a female & a non-athlete - about "gym culture" were set to rest. The owner Charles has created a incredibly positive, professional environment, and ...

Training at EAT has changed my life, and I couldn't be more grateful!From my first meeting with Charles & Neil, all my concerns - as a female & a non-athlete - about "gym culture" were set to rest. The owner Charles has created a incredibly positive, professional environment, and this standard of friendliness & respect is shared by the training team, as well as the clients.

Shannon Conrad

If you are looking for a great place to train in the downtown core with knowledgeable, experienced and top notch trainers this is the place to go. Whether your goal is to get stronger, build muscle, lose fat, perform better, recover from an injury... these guys will be able to ...

If you are looking for a great place to train in the downtown core with knowledgeable, experienced and top notch trainers this is the place to go. Whether your goal is to get stronger, build muscle, lose fat, perform better, recover from an injury... these guys will be able to help you. Tyson Staples has been my trainer/strength coach for over 7 years now and I can confidently say he is one of the best!

Alejandro Sosa

As a martial artist and athlete, I highly recommend getting in touch with Charles and the EAT team. Not only did I excel in the training room but in my performances in competition. Charles and his team are very knowledgeable when it comes to high performance training and have strongly ...

As a martial artist and athlete, I highly recommend getting in touch with Charles and the EAT team. Not only did I excel in the training room but in my performances in competition. Charles and his team are very knowledgeable when it comes to high performance training and have strongly built the foundations for me to always improve on and off the mats. I noticed very quickly my strength, speed, and reaction time improved in just a couple sessions started in 2016 and haven't looked back since. Thank you Charles and the EAT team for the great work.

49 Spadina Ave #3, Toronto, ON M5V 2J1
76 Spadina Ave, Toronto, ON M5V 2J3
370 Adelaide St W, Toronto, ON M5V 2K2

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