17 Food Prep Ideas for Weightlifters

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1. Meal prepping is easily one of the ways you can ensure a healthy and clean eating since you are the one to cook and prepare your own food. You are able to control what you eat and know what are the best ingredients and recipes to go with your diet. 

Breakfast:
Superseed protein oats with peanut butter
Banana

Snack 1: 
Veggies

Lunch:
Sweet potato
Smoked trout
Blue cheese
Broccoli

Snack 2:
Fruit

Dinner:
Lentils
Egg
Green beans
Green asparagus

Snack 3:
Walnuts or almonds

2. With regular work-out and proper diet, you are surely on your way to having a fitter and healthier self. Keep your food controlled and proportioned by opting for healthy veggies, fruits and meats.

Breakfast:
Superseed protein oats with peanut butter
Banana

Snack 1: 
Veggies

Lunch:
Beetrisotto with pulled chicken

Snack 2:
Fruit and nuts

Dinner:
Lentil pasta with a veggie-cream cheese sauce
Smoked salmon

3. One very healthy breakfast meal you can include in your weekly meal prep is oatmeal. There are a lot of variations of cooking you can do with it. One would be overnight oatmeal where you can prepare and leave it in the fridge overnight and enjoy the next day.

Breakfast:
Superseed protein oats with peanut butter
Banana

Snack 1: 
Veggies

Lunch:
Steamed salmon
Broccoli
Pumpkin
Blue cheese

Snack 2:
Fruit and nuts

Dinner:
Pile of dal-inspired spicy lentils
Green asperagus
Green beans
Egg

4. Driven to consume healthier food and eventually lead a fitter lifestyle, meal preppers are urged to go meatless once in a while. This serves as an opportunity to learn vegan dishes that are equally delicious.

Breakfast:
Superseed protein oats with peanut butter
Banana

Snack 1: 
Cucumber+Radish or Carrot+Bell pepper

Lunch:
Beet-risotto with pumpkin, honey-goatcheese and walnuts, with tofulicious on the side

Snack 2:
Fruit

Dinner:
Red lentil pasta with veggie-creamcheese sauce and smoked trout

5. Serious workouts deserve serious food prepping. You don’t want to put all the hard work in exercising but not disciplined enough in the food consuming department. Like they say, you get fit in the gym and lose weight in the kitchen.

Breakfast:
Superseed protein oats with peanut butter
Banana

Snack 1: 
Veggies

Lunch:
Yellow brown rice
Tofu
Blue cheese
Broccoli

Snack 2:
Fruit

Dinner:
Whole wheat pasta with veggies, cream cheese, sunflower seeds and smoked salmon

6. You may eventually find yourself prepping the same recipes. But with enough researching, you certainly will find just how many ways and varieties you can cook certain dish. Plus, you can add spices to add flavor and level up the taste.

Breakfast:
Superseed protein oats with peanut butter
Banana

Snack 1: 
Veggies with spicy hummus and mixed nuts

Lunch:
Cabbage-veggie mix with chickpeas
Peanutbutter chicken

Snack 2:
Fruit

Dinner:
Whole wheat pasta with smoked salmon
Italian veggiesauce with cream cheese and truffelpesto

7. Weightlifting is no joke. After workout, make sure not to succumb to tempting unhealthy meals and overeat. Don’t sabotage the hard work you put into your workout earlier by ruining your eating habit. 

Breakfast:
Superseed protein oats with peanut butter
Banana

Snack 1: 
Veggies

Lunch:
Black rice Greek salad with balsamic/Surinam chicken

Snack 2:
Apple

Dinner:
Whole wheat pasta with cream cheese, veggies and smoked salmon

8. Having a balanced diet doesn’t mean having to eat less. One must remember that this just requires a regular, healthy and clean eating habit in order to be successful.
TIP: Try preparing cultural dishes for a different flavor and taste. Have an Italian week then go Indian the next. The possibilities are endless.

Breakfast:
Superseed protein oats with peanut butter
Banana

Snack 1: 
Veggies

Lunch:
Balsamic chicken, mixed stirfry veggies and blue cheese

Snack 2:
Fruit

Dinner:
Healthy jollofrice with shrimps

9. Never forget prepping for your snacks. They are as important as the other meals playing an important role of helping you avoid reaching out to junk food when hunger strikes in between meals. 

Breakfast:
Superseed protein oats with peanut butter
Banana

Snack 1: 
Veggies

Lunch:
Black rice Greek salad with balsamic chicken

Snack 2:
Fruit

Dinner:
Mix of juice pulp, onion, quinoa, eggs, mushrooms, goat cheese and salmon baked in the oven

10. One of the best snack you can have are fruits such as apples! These are juicy and full of nutrients. Fruits are typically low in fat, sodium and calories. Apples specifically are extremely rich in important antioxidants, flavanoids, and dietary fiber.

Breakfast:
oats with peanut butter
Banana

Snack 1: 
Veggies

Lunch:
Veggie lasagna

Snack 2:
Apple

Dinner:
Lentils
Asparagus
Fish curry
Egg

11. No, you don’t need to be a professional cook to successfully meal prep deliciously healthy food. Dedication and enough research will get you far. When just starting, cook those that you are comfortable with first then eventually start experimenting by adding spices and substituting ingredients. Explore and see just how many ways you can cook meals healthily.

Breakfast:
Protein superseed oats
Banana

Snack 1: 
Veggies and a nakd bar

Lunch:
Surinam spiced chicken with veggies (broccoli or snap peas with cherry tomatoes)

Snack 2:
Apple

Dinner:
Minced beef with an Italian veggie and spice mix

12. Food is fuel to your body and you wouldn’t want to feed it with harmful and unhealthy ones. Meal prepping allows you to conveniently ensure that you are eating the best meals that your body needs having it prepped in advance.

Breakfast:
Protein superseed oats
Banana

Snack 1: 
Veggies and a nakd bar

Lunch:
Either salmon, almonds and broccoli or Quinoa-meatloaf with snap peas and tomatoes

Snack 2:
Apple

Dinner:
Surinam spiced chicken with jollofrice

13. One of the healthiest ways to cook food is through steaming. Aside from the fact that it allows the food to keep their shape, color, taste and juice,it also keeps its vitamins and minerals. Broccoli for example retains 81% vitamin C, and when cooked in water, only 30%.

Breakfast:
Protein superseed oats
Banana

Snack 1: 
Cucumber
Carrots
Questbar

Lunch:
Marinated and oven baked chicken with steamed broccoli and raw tomatoes

Snack 2:
Apple

Dinner:
Brown rice
Minced beef
Veggies
Kidney beans and a lot of spices

14. With proper exercise and balanced diet, you will be able to achieve a healthier lifestyle. And this certainly won’t happen overnight. Dedication and consistency is key. And food prepping healthy meals will conveniently help you achieve this aim.

Breakfast:
Protein superseed oats
Banana

Snack 1: 
Cucumber

Lunch:
Either Quinoa – meatloaf with veggies and blue cheese OR
Salmon with sweet potato and broccoli

Snack 2:
Apple

Dinner:
Potato – fish curry with lots of veggies and coconut milk

15. Baking, grilling and steaming are few ways of how you can cook your meals. Although eating it raw, like vegetables are sometimes the best way to have it as its vitamins and nutrients retain. Why not make salad out of these veggies and fruits?

Breakfast:
Protein superseed oats
Banana

Snack 1: 
Veggies

Lunch:
Sweet potato
Chicken
Broccoli
Cherry tomatoes

Snack 2:
Clementine

Dinner:
Quinoa meatloaf
Raw cauliflower
Blue cheese

16. It is always great to experiment and have fun while meal prepping. You can prepare cultural dishes for a different flavor and taste. Have an Italian week then go Indian the next. The possibilities are endless.

Breakfast:
Protein superseed oats
Banana

Snack 1: 
Veggies and nuts

Lunch:
Veggies
Dried prunes
Salmon or meatloaf

Snack 2:
Apple

Dinner:
Either Yellow brown rice, broccoli and meatloaf OR
Dutch national dish ‘hutspot’ (mashed potatoes with onion and carrot) and a sausage

17. Maintaining a balanced diet is definitely not a walk in the park. You have to have the discipline and control to deny yourself from the indulgence you used to enjoy before. But there is always an alternative way to make your comfort food healthier. Watch your macros and follow your diet then you should be all good to go!

Breakfast:
Oats with nut butter
Banana

Snack 1: 
Veggies and cashews

Lunch:
Meatloaf with veggies
Dried prunes

Snack 2:
Apple

Dinner:
Nasi goreng with chicken and egg