15 Weekly Meal Prep Ideas for Athletes

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1. Start the week right by having healthy prepped meals ready to be eaten throughout the week. Reserve enough time to plan, buy the ingredients and cook your meals. This helps you keep yourself on track and ensure a balanced diet.

1. Hard-boiled eggs for blast
2. Oatmeal with PB2, goji berries and flax seeds for bfast
3. Lazy style stuffed peppers with turkey, beans and brown rice
4. Fresh veggies with steak
5. Low fat spicy Italian sausage with whole grain pasta and zucchini
6. Greek yogurt with Chia seeds and blueberries
7. Banana, blueberries and nectarine
8. Mixed nuts and protein bar

2. Never take for granted prepping healthy snacks. These are the ones that actually get you through in between meals. A prepped snack helps you avoid unnecessary regret when you find yourself eating junk food just to ease pangs of hunger.

1. Watermelon
2. Greek yogurts with Chia seeds, strawberries and peach
3. Strawberries
4. Mixed nuts and dried fruit
5. Bananas
6. Avocados to my meals
7. Oatmeal with PB2, chia and raisins

3. Grilling steaks is not a walk in the park. To ensure a finish product that suits your liking, you have to be particular and man out the dish while being cooked.
TIP: Use the 2-2 rule in checking the heat before grilling. Put your hand two inches above the hottest part of the coals and if you can hold it there for two seconds then you’re good to grill.

1. Egg and egg whites for breakfast
2. Oatmeal with PB2, goji berries and Chia seeds for bfast
3. Grilled steaks with grilled zucchini and yams
4. Grilled chicken tenders with grilled pineapple
5. Slow cooked salsa chicken with pasta and tomatoes
6. Turkey burgers with brown rice steamed lentils and fresh shallots
7. Peppers, cucumbers and baby carrots with hummus
8. Healthy snacks 
9. Greek yogurts
10. Watermelon and apples

4. Wild salmons, needless to say, are very good and healthy! Keep your salmon fresh and enjoy the benefits and nutrients it provides!
TIP: Never eat fresh salmon raw. In any cured or raw salmon dish, fresh wild BC salmon should first be frozen for 48 hours then thawed.

1. Egg whites for breakfast
2. Turkey stuffed peppers topped with mozzarella and side of couscous
3. Baked chicken breast and sautéed cabbage with beans and tomatoes
4. Seared salmon with sweet potatoes and asparagus
5. Greek yogurt
6. Banana and strawberries
7. Mixed nuts and protein bar
8. Baby carrots, red peppers and cucumbers with hummus

5. Snack your way to endure the day! There are a lot of benefits to healthy snacking. Aside from the help it gives avoiding those readily available unhealthy food, they actually take part in providing nutrients in your body throughout the day.

1. Apples
2. Greek yogurts with Chia seeds, blackberries and kiwi
3. Protein bars
4. Carrots and peppers with hummus
5. Bananas

6. You can never go wrong with fruits! One of the great things it provides is flexibility. You can eat it anytime of the day together with almost any dish. Plus, you can actually add that to your oats, yogurts and some cooked dishes!

1. Egg, egg whites, spinach, ham and colored pepper muffins
2. Oatmeal with PB2, chia seeds and raisins
3. Grilled lemon/lime chicken thighs with red quinoa and brussel sprouts
4. Tilapia with red quinoa and broccoli
5. Spinach, peppers, cucumbers and tomato salad with chicken and hummus
5. Hard-boiled eggs
6. Greek yogurt with blueberries, strawberries and Chia seeds
7. Watermelon
8. Peaches

7. Stock healthy snacks in your pantry and carry it with you to be sure you have easy-to-grab food each time you feel hungry. And always resist buying junk food!

1. Strawberries
2. Greek yogurts
3. Mixed nuts
4. Carrots, peppers and cucumbers with hummus
5. Bananas

8. When you are just starting Meal Prepping, you may get overwhelmed with photos you see online. But the thing is, this practice doesn’t need experts to be successful. Dedication and research will be your tools.

1. Eggs, egg whites and Canadian bacon muffins
2. Lean thin center loin pork baked on pears and peaches with cinnamon baked pears
3. Baked chicken breast and spicy zuchcini
4. Pinneaplle curry chicken with brown rice and mixed veggies
5. Mixed greens salads with hardboiled egg and tuna
6. Greek yogurt with Chia seeds, kiwi and blackberries
7. Mandarin oranges and apple
8. Almonds and protein bar
9. Roma tomatoes, peppers and cucumbers with hummus

9. It is suggested for beginners in meal prepping to start out with dishes you are familiar and comfortable doing. From there, you can start experimenting with ingredients and spices and a new dish altogether.

1. Eggs and egg whites for omelets
2. Oatmeal with PB2, chia seeds and raisins
3. Grilled lemon/lime chicken thighs with baked peppers, brown rice and grilled pinneaplle
3. Steak, baked sweet potatoes, baked zucchini and carrots
4. Turkey chilli with mozzarella and parsley on top
5. Avocados, bananas, mixed fruits and nuts
6. Greek yogurt with peaches, strawberries and Chia seeds
7. Watermelon
8. More strawberries

10. Athletes must observe a balanced diet and workout in order to perform the demands of their sports. Meal prepping certainly keeps the former on point. By having ready-to-eat meals, you won’t be needing to spend more time out of your busy and tiring schedule to prepare your food throughout the week.

1. Egg whites for breakfast
2. Lean Eye round steak with baked carrots and asparagus
3. Baked chicken breast with baked carrots, asparagus and sweet potatoes
4. Lean turkey spicy chilli with mozzarella cheese on top
5. Baked chicken with fresh peppers and hummus
6. Plain Greek yogurt with Chia seeds, pineapple, strawberries and coconut flavor infused peach
7. Baby carrots and peppers
8. Protein bar
9. Strawberries with protein peanut butter
10. Banana

11. Having a balanced diet doesn’t mean having to eat less. It just means you are counting and controlling the nutrients you ingest in your body maximizing its best potential.

1. Salsa Canadian bacon egg muffins
2. Grilled drumsticks and pineapple
3. Steak, baked sweet potatoes and carrots
4. Salsa oatmeal turkey meatballs with baked peppers and roasted cauliflower
5. Apples, bananas, mixed fruits and nuts
6. Greek yogurt with kiwi, pineapple and blackberries
7. Mini peppers, baby carrots and hummus
8. Protein bars

12. Planning your meals ahead of time will definitely cut down the time you are supposed to give on a daily basis for food preparations. You can just literally take your meals out off the fridge, reheat then eat!

1. Eggs, egg whites for breakfast
2. Colored bell peppers stuffed with lean turkey, onion and tomatoes over spicy couscous
3. Baked chicken and sauteed cabbage over onion and tomatoes with beans
4. Seared salmon, baked asparagus and sweet potatoes
5. Strawberries, bananas and nuts
6. Greek yogurts
7. Peppers, baby carrots cucumbers with hummus

13. To keep your fruits and vegetables fresh longer, you must be able to identify those that excrete a gas called ethylene as they ripen. This gas can prematurely ripen foods that are sensitive to it, so separate those that are ethylene-producing foods away from ethylene-sensitive foods.

1. Greek yogurt with Chia seeds, kiwi and blackberries
2. Mandarin oranges, apples, blackberries
3. Peanuts and protein bars
4. Roma tomatoes, peppers and cucumbers with hummus

14. Some ingredients easily ripe than others. In this case, it is preferable if you can go to the market as frequent as possible. But having a very hectic and tiring schedule can certainly hinder this plan. So learn how to keep and store your ingredients properly.
TIP: If you notice any rotten produce, remove it immediately before it starts to spoil the rest of the produce.

1. Egg whites for breakfast
2. Barbecue Turkey pineapple oatmeal meatballs with sweet potatoes and baked brussel sprouts
3. Baked chicken thighs with baked pineapple and cauliflower
4. Pan seared salmon with sweet potatoes and baked broccoli
5. Spinach, cucumbers, cherry tomatoes salads with baked chicken breasts
6. Plain Greek yogurt with Chia seeds and coconut flavor infused peach
7. Baby carrots and roma tomatoes with hummus
8. Protein bar
9. Mixed nuts and strawberries

15. Have a great week ahead of you by not failing to plan in advance. For busy athletes, meal prepping and scheduling the calendar is a great way to keep yourself organized.

1. Egg whites for breakfast
2. Lean Eye round steak with baked carrots and asparagus
3. Baked chicken breast with baked carrots, asparagus and sweet potatoes
4. Lean turkey spicy chilli with mozzarella cheese on top
5. Baked chicken with fresh peppers and hummus
6. Plain Greek yogurt with Chia seeds, pineapple, strawberries and coconut flavor infused peach
7. Baby carrots and peppers
8. Protein bars
9. Strawberries or bagged apple slices with protein peanut butter
10. Hard-boiled eggs
11. Bananas