Coach's Corner: Meal Prep 101


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Coach's Corner: Meal Prep 101

Meal prep can be as easy or as hard as you make it. And you certainly don't need to spend your life slaving away in the kitchen for hours every Sunday!

Whatever your goals may be (ie physique, training, nutrition, etc) it likely requires SOME prep work in the kitchen. Making sure you are prepared with food and meals for the week is absolutely key to success with most of these goals. Simple is the name of the game with meal prep, especially since most people don't have the time or patience to live in the kitchen daily.

I like to shop in terms of each macro. So I'll snag a few protein sources, a few carb sources, a few veggies, and some fat sources + extras. My meals basically ALWAYS look the same, with a protein/starchy carb/veggie/fat in each meal. I recommend that this is how most people build their plate so that they are well balanced in each area by the end of the day.

Do you struggle with meal prep? I've got your back! Here is how I recommend that most people shop + prep:

Choose 2-3 protein sources to cook in bulk. Examples:

  • Chicken breast
  • lean ground beef
  • eggs/eggwhites
  • salmon
  • chicken thighs
  • tofu

Choose 3-4 veggies to cook in bulk. Examples:

  • broccoli
  • squash
  • asparagus
  • green beans
  • zucchini
  • peas

Choose 2-3 carb sources to cook in bulk. Examples:

  • sweet potatoes
  • white potatoes
  • white rice
  • oatmeal
  • wholegrain bread
  • quinoa

Choose 2-3 fat sources to throw into meals OR cook with. Examples:

  • avocado
  • EVOO
  • nut butter
  • coconut oil
  • nuts/seeds
  • butter/ghee

Choose 3-4 'extras.' Examples:

  • berries
  • fruit
  • XS Bars
  • dried fruit
  • rice cakes
  • cereal
  • granola
  • XS Protein Shake
  • low carb wrap

Spice up meals with fun spices and condiments to keep things fun and delicious, too! BBQ sauces, ketchup, hot sauce, sriracha, sea salt, spice blends, dressings, etc. Meal prep doesn't have to be complicated nor do you have to create crazy recipes weekly to keep things delicious. Stick to the basics and remember to Keep. It. Simple.


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