For many of us, balancing work, training, family, and social commitments can feel like an endless juggling act. If you're serious about smashing your health and fitness goals, whether you're a CrossFitter chasing PBs or someone striving for better nutrition just to improve general health, meal prep is the game-changer you need. Mastering this skill will save you time, reduce stress, and keep you on track with your nutrition no matter how busy life gets. Here’s how to meal prep like a boss.
Why Meal Prep?
Before diving into the how, let’s talk about the why. Meal prep:
- Saves Time: Preparing food in bulk means fewer trips to the kitchen during the week.
- Reduces Decision Fatigue: No more scrambling to figure out "what’s for dinner?"
- Supports Nutrition Goals: You control what goes into your meals, ensuring they align with your macro and calorie targets.
- Saves Money: Say goodbye to impulse takeout orders and overpriced convenience foods.
Now, onto the tips and tricks that will elevate your meal prep game.
1. Start with a Plan
The key to success is preparation.
- Set Your Goals: Are you aiming to fuel intense workouts, support weight loss, or maintain energy for long days? Your meals should reflect these goals.
- Choose a Prep Day: Sundays and Wednesdays are popular options. Pick what works best for your schedule.
- Write a Menu: Plan your meals and snacks for the week. Keep it simple with a mix of proteins, carbs, fats, and veggies. Think grilled chicken, roasted sweet potatoes, steamed broccoli, and avocado slices.
2. Invest in the Right Tools
Good tools make for a smoother meal prep experience.
- Quality Containers: Invest in durable, leak-proof containers. Opt for glass or BPA-free plastic with divided sections for portion control. If your meals are portioned in advanced there’s no temptation to take an extra scoop.
- Kitchen Gadgets: A slow cooker, air fryer, food processor, and sharp knives can save you hours of prep time.
- Reusable Labels: If you’re making large batches, keep your fridge organised with labelled containers so you know what’s inside and when it was made.
3. Batch Cook Like a Pro
Efficiency is the name of the game.
- Protein Prep: Grill, bake, or slow-cook large batches of chicken, turkey, beef, fish or plant-based proteins. Obviously keep in mind the shelf-life of each food item.
- Carb Prep: Cook a variety of carbs such as rice, quinoa, roasted potatoes, and oats in bulk.
- Veggie Prep: Chop and roast multiple trays of veggies, or blanch greens like broccoli and spinach to retain their nutrients and colour.
- Snack Prep: Portion out nuts, seeds, cut-up fruits, or protein balls for grab-and-go convenience.
4. Embrace the Power of Mix-and-Match
Don’t let boredom derail your goals.
Prepare versatile components that can be combined in different ways throughout the week. For example:
- Use roasted chicken in wraps, salads, or stir-fries.
- Pair quinoa with veggies and hummus for a Mediterranean bowl or with soy sauce and sesame oil for an Asian-inspired dish.
- Mix yogurt with berries and nuts for a sweet treat or cucumber and dip for a savoury snack.
5. Keep It Simple
You don’t need to be a gourmet chef to meal prep.
- Stick to recipes with 5-7 ingredients.
- Opt for one-pot or sheet-pan meals to save on cleanup.
- Use leafy greens or salad packs, frozen veggies, or canned beans to cut down prep time.
6. Stay Organised
An organised kitchen is a meal prep haven.
- Stock the Staples: Keep your pantry loaded with essentials like olive oil, spices, rice, oats, and canned goods. Using seasoning and spices can add flavour to meals without the extra calories found in sauces
- Label and Date: Mark each container with the prep date to prioritise eating fresher meals first.
- Arrange Your Fridge: Store meals for earlier in the week at the front for easy access.
7. Don’t Forget Hydration
Meal prep isn’t just about food. Prep your hydration game too:
- Pre-fill water bottles or mix up electrolyte drinks for workouts.
- Prepare tea or cold brews for busy mornings.
- Make infused water with lemon, cucumber, or mint for a refreshing boost.
8. Learn to Love Leftovers
Leftovers can be a meal prepper’s best friend. Repurpose them to keep things interesting:
- Turn roasted veggies into a frittata or breakfast hash.
- Use leftover grilled meats for tacos or wraps.
- Fruit drawer in the fridge look like a banana graveyard? Blend fruits nearing their end into smoothies or pop them in the freezer.
9. Make It a Family Affair
Involve your family in the process.
- Let kids pick fruits or veggies they’d like to eat that week.
- Assign age-appropriate tasks, like washing produce or portioning snacks.
- Partner with your spouse to make prep time quicker and more enjoyable.
10. Be Flexible
Life happens. Adjust as needed.
- Keep backup options on hand, such as canned tuna, frozen veggies, and ready-to-eat protein bars.
- Prep fewer meals if you have work lunches or dinners planned out.
- Allow room for spontaneity while staying aligned with your goals.
Sample Meal Prep Menu for a Week
Here’s an example to spark your inspiration:
- Breakfast: Overnight oats with almond butter, chia seeds, and blueberries.
- Snack: Greek yogurt with a handful of nuts.
- Lunch: Grilled chicken burrito bowl with rice, avocado and tomatoes
- Snack: Carrot sticks with hummus.
- Dinner: Baked salmon with quinoa and roasted asparagus.
- Dessert: Dark chocolate square or protein ball.
Ready to Transform Your Nutrition in Just 6 Weeks?
You’ve just learned how to meal prep like a boss—saving time, reducing stress, and staying on track with your health goals. But what if you could take it to the next level with expert guidance, personalised support, and a proven plan to kickstart your nutrition journey?
Ultras 6-Week Nutrition Kickstart is your ultimate roadmap to fueling your body, smashing your goals, and building habits that last. Whether you’re chasing PBs in the gym, aiming for better energy, or simply want to feel your best, this program is designed to fit seamlessly into your busy life.
Join the Ultra 6-Week Nutrition Kickstart starting Saturday February 1st and take the first step towards a healthier, stronger you.
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