Want to be the best in your sport? Your nourishment plays a vital role! But don't sweat it, fitness meal prep is easier than you think. With the right tools and nutrition guide, you can cook and store a week's worth of muscle-building meals in just an hour. Ready to take your game to the next level? Let's get cooking!
Today, we’ll go over meal prep, including ingredients, simple recipes, container choices, and maximizing your time and meals without compromising macros or taste.
How to Meal Prep
The commonly held belief is to prepare an entire week of meals on Sunday afternoons/evenings so your Monday gets off to a good start. And while that might be the best for you, there are better alternatives for when to shop and make your delicious food.
Try going on a Friday night for grocery shopping when nobody else thinks of hitting the store. You’ll also be sticking to the outer sections of a traditional grocery store, avoiding the middle aisles (more on this later). This will save time and, in the long run, money.
As for when to cook everything, try splitting it up on a weekend day based on the meal you’re making for yourself. Why not, at the same time, make another one or two meals simultaneously so you can divvy it up over the week?
Do the same for lunch and dinner; on a given day, make three meals at once per meal time rather than creating 21 servings of multiple meals simultaneously.
Best Fitness Meal Prep Foods/Recipes
Protein Sources
- Chicken Breast
- Lean Beef
- White Fish (Tilapia, Halibut, Cod)
- Red Fish (Salmon)
- Eggs
- Tofu/Tempeh
- Whey Protein Powder
- Vegan Protein Powder
Carbohydrate Sources
- Brown Rice
- Fruit (Apples, Bananas, Oranges, Kiwis)
- Berries (Blueberries, Raspberries)
- Vegetables (Cruciferous, Leafy Greens, Carrots)
- Starches (Potatoes, Yams)
Fat Sources
- Olive Oil
- Coconut Oil
- Avocado Oil
- Grass-Fed Butter/Ghee
- Avocados
Easy Meals
Here is a sample meal for each time of the day, including snacks you can prep:
Breakfast: Egg and potato hash with bell peppers, butter, ground beef, salt, pepper, and paprika.
Lunch: Chicken breast salad with spinach, carrots, cranberries, sliced apple, avocado, and olive oil.
Dinner: White fish with butter, garlic, lemon, sage, brown rice with coconut oil, and baked sweet potato with butter and cinnamon.
Snack: A shake with protein powder, lactose-free milk, a small dollop of ghee, frozen berries, and kale.
Of course, experiment and create recipes that blend balanced nutrition with taste and ease of cooking.
Containers and Other Meal Prep Tips
Opt for glass-bottom containers to safely be microwaved without harmful plastics seeping into your food. Pyrex has glass food storage containers that are of the highest quality.
Don’t skimp on the sauces and seasonings. Taste is crucial if you’re trying to meal prep as an athlete; otherwise, it isn’t sustainable. So find spices and healthy, low-calorie flavor enhancers to improve food quality.
Lastly, feel free to go out every once in a while. Being 100 percent perfect with a diet and setting yourself up for failure is restrictive. Being 90-95 percent solid with your diet and meal prep is human, relaxing, and enjoyable.
Use these tips to meal prep for your fitness, and your physique will thank you.
Article by Terry Ramos