20 Meal Prep Ideas to Stay Fit and Fab

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1. Food is fuel for your body so make sure to choose the best and healthiest! Your body is your capital, invest time, effort and good food on it and it will surely reward you with the best energy and performance.

Breakfast:
Egg whites and overnight oats with chia seeds, topped with raspberries and honey roasted almonds
481 cals, 26.3 P 49.6 C 21.6 F

AM Snacks:
protein shake and almonds
205 cals, 27.5 P 5.5 C 9 F

Lunch:
Baked BBQ chicken with broccoli and sweet potatoes
387 cals, 32.6 P 53.9 C 3.8 F

PM Snack:
Protein shake and clementine
160 cals, 24.5 P 11.5 C 1.7 F

Dinner:
Turkey chili
351 cals, 32 P 36.3 C 8 F

2. The food you consume has great impact on your energy level overall. The healthier you eat, the better and energetic you feel. Eating junk and processed food on the other way around keeps your energy level low that you feel like you always want to take a nap. Needless to say, when you fuel your body right, it responds and performs right as well. Take care of your body!

Breakfast:
Egg whites, oatmeal with chia seeds and MCT oil
408 cals, 22.8 P 35 C 17 F

AM Snack:
protein shake w/ chia seeds
190 cals, 27 P 10 C 6.5 F

Lunch:
London broil with sage polenta and broccoli
376 cals, 30 P 47.6 C 6.5 F

PM snack:
Fage 2% yogurt and Quest bar
308 cals, 38.2 P 28.8 C 10.4 F

Dinner:
Zoodles with turkey meatballs and marinara
284 cals, 28.7 P 33.5 C 3.6 F

3. The most important thing when it comes to maintaining fit and fab self is to be consistent; to never give in to temptations of unhealthy food nor lazy days. Keep grinding and results are definitely going to be rewarding.

Breakfast:
Overnight oats with chia seeds, topped with raspberries and roasted almonds (toppings not shown), egg whites
486 cals, 34 P 52.8 C 17.4 F

AM snack:
Protein shake and clementine
160 cals, 24.5 P 11.5 C 1.7 F

Lunch:
Turkey meatballs with roasted Brussels sprouts and butternut squash with cranberries in Dijon vinaigrette
452 cals, 34.4 P 43.7 C 17.4 F

PM snack:
Quest bar
180 cals, 21 P 22 C 7 F

Dinner:
Chicken noodle soup
318 cals, 32.1 P 28.8 C 9.1 F

4. Meal prepping is one great way to keep yourself on track in eating healthy food. And this does not necessarily take a lot of hours if you come to think of it. Strategy is key. Know what recipes you can combine with others in the oven perhaps or recipes that are quick and easy for you to make. Plan wisely and cut your time for meal prep big time.

Breakfast:
Egg whites and oatmeal w/ MCT oil
335 cals, 23 P 28 C 16.8 F

AM Snack:
Protein shake
180 cals, 36 P 4.5 C 2.2 F

Lunch:
Lemon chicken with polenta, spinach, and balsamic mushrooms
331 cals, 34.5 P 41 C 2.5 F

PM snack: baby carrots and Quest bar
215 cals, 21 P 31 C 8 F

Dinner:
Sweet and sour meatballs with broccoli
355 cals, 27.6 P 37.5 C 10.1 F

5. We are faced different kinds of problems on a daily basis, whether small or big and these tend to bring stress to us. Different people as we are, we react to it uniquely. Others eat a lot, while others don’t. Be sure to avoid excessively eating when stressed-out by having prepped meals. This way, you have meals conveniently available without having the trouble of preparing it on the spot.

Breakfast:
Chia seed pudding, egg whites, and MCT oil
332 cals, 24.7 P 19.3 C 21.3 F

AM Snack:
Protein shake
240 cals, 48 P 6 C 3 F

Lunch:
Sage polenta, turkey ragu, and kale
381 cals, 23.2 P 46.2 C 9.6 F

PM snack:
Quest bar and gummy bears (post-workout)
240 cals, 22 P 36.5 C 7 F

Dinner:
Blackened tilapia with zoodles and baby carrots (not shown)
158 cals, 23 P 14 C 3.5 F

Dessert:
Apple with PB2
125 cals, 5 P 27 C 1.5 F

6. One great thing among others about meal prepping is that you can prepare all sorts of recipes and dishes whenever you like it. Look up for recipes that you would want to do and grill, bake, or cook away!

Breakfast:
Egg whites (5), chia seed pudding w/ MCT oil, apple
378 cals, 25.2 P 41.3 C 14.7 F

AM Snack:
Protein shake
180 cals, 36 P 4.5 C 2.2 F

Lunch:
Lemon grilled chicken, grilled asparagus, baked sweet potatoes
303 cals, 31 P 32 C 6.5 F

PM snack:
Quest bar
200 cals, 20 P 21 C 9 F

Dinner:
London broil, broccoli, garlic baked potatoes
382 cals, 29.6 P 43.9 C 10.2 F

7. To keep things interesting, prepare different dishes each week. Take time to research and plan for new dishes or reinvent recipes from the past to try new flavors.

Breakfast:
Egg whites (5), 1/2 grapefruit, chia seed pudding
306 cals, 25.5 P 29.6 C 12 F

AM Snack:
Protein shake
240 cals, 48 P 6 C 3 F

Lunch:
Turkey meatballs, kale, and garlic rosemary roasted potatoes
433 cals, 29.1 P 46.9 C 14.5 F

PM snack:
Quest bar
180 cals, 21 P 22 C 7 F

Dinner:
Sweet & sour meatballs with broccoli
287 cals, 22.2 P 30.6 C 8.1 F

8. What’s better than preparing for summer is being prepared whatever the season is. Give yourself the confidence to have a wonderful feeling and beautiful body by eating healthy and maintaining a great lifestyle through working out.

Breakfast:
Egg whites, oatmeal with MCT oil, and an apple with PB
513 cals, 30.3 P 49.6 C 23.7 F

AM Snack:
Protein shake
180 cals, 36 P 4.5 C 2.2 F

Lunch:
Balsamic London broil, broccoli, and purple sweet potatoes
366 cals, 29.6 P 41 C 7.6 F

PM snack:
Quest bar
180 cals, 21 P 22 C 7 F

Dinner:
Greek grilled chicken, brown rice, and mini sweet peppers
303 cals, 30.1 P 39.5 C 2.5 F

9. Like what they say, you get fit in the gym and lose weight in the kitchen. Be on top of your game by balancing your workout and eating habits which is very much achievable through meal prepping.

Breakfast:
Egg whites (5), GF toast w/ peanut butter, and oatmeal with MCT oil
445 cals, 26 P 34 C 24.8 F

AM Snack:
Protein shake
250 cals, 48 P 6 C 3 F

Lunch:
Turkey lasagne with green beans
279 cals, 24.2 P 35.1 C 5.3 F

PM snack:
Clementines and Quest bar (not shown)
260 cals, 22 P 39 C 7.4 F

Dinner:
Turkey meatballs with BBQ sauce, broccoli, and sweet potatoes
296 cals, 26.4 P 40.4 C 2.9 F

10. There’s no vacation nor break when it comes to healthy lifestyle. This is a commitment you constantly observe and practice. Keep yourself on check by having prepared meals that are sure to maintain your clean eating habit.

Breakfast:
4 Egg whites and oatmeal with MCT oil
293 cals, 15.4 P 28 C 12.1 F

AM snack:
Protein shake and GF bread topped with peanut butter
475 cals, 55.7 P 39.5 C 14 F

Lunch:
Spicy Asian zoodles with carrots, red bell peppers, and @flavorgod Garlic Lovers chicken (not shown)
250 cals, 29.6 P 24.7 C 3.7 F

PM snack:
Fage yogurt
170 cals, 23 P 9 C 4.5 F

Dinner:
Tofu and brown rice with tomato & eggs
347 cals, 18.4 P 42.1 C 10 F

11. There’s so much inspiration around you! Whenever you feel like things aren’t as fun and enjoyable or you simply just want to try out something new for your meal prepping, don’t hesitate to look in to how others do it and get ideas from them.

Breakfast:
Egg whites and oatmeal with MCT oil
343 cals, 23 P 28 C 17.8 F

AM Snack:
Protein shake & clementine
220 cals, 36.5 P 13 C 2.4 F

Lunch:
Baked rigatoni with turkey meatballs
514 cals, 39.4 P 58.8 C 13.2 F

PM snack:
Quest bar (not pictured)
200 cals, 20 P 21 C 9 F

Dinner:
Zoodles with turkey meatballs and marinara sauce
284 cals, 28.7 P 33.5 C 3.6 F

12. Learn how to alternate and know ingredients you can substitute from others. This way, you get to try different tastes and flavors and get to incorporate these to your meal combos.

Breakfast:
Egg whites (5), 1/2 grapefruit, and cinnamon oatmeal with MCT oil
384 cals, 23.8 P 38.3 C 16.8 F

AM Snack:
Protein shake
120 cals, 24 P 3 C 1.5 F

Lunch:
Baked garlic chicken, sweet potatoes, and broccoli
306 cals, 30.7 P 30.4 C 6.6 F

PM snack:
Quest bar
180 cals, 21 P 22 C 7 F

Dinner:
Sweet & sour meatballs, brown rice, and zucchini
427 cals, 25.4 P 59.6 C 9.1 F

PM Snack:
Protein shake
120 cals, 24 P 3 C 1.5 F

13. The success of meal prepping doesn’t rely on professional cooks. With pure determination to learn and consistency, you can successfully meal prep to ensure healthy meals throughout the week.

Breakfast:
Egg whites and GF toast with PB
295 cals, 21.9 P 37.5 C 14.9 F

AM snack:
Protein shake
180 cals, 36 P 4.5 C 2.2 F

Lunch:
MT: Spicy Asian zoodles with chicken
250 cals, 29.6 P 24.7 C 3.7 F
WThF: spicy baked chicken with green beans
164 cals, 28.4 P 9.9 C 1.8 F

PM snack:
Quest bar
180 cals, 21 P 22 C 7 F

Dinner:
Meatloaf with broccoli
401 cals, 33.3 P 34.2 C 13.6 F

14. If you are a fan of white meats such as chicken but eventually find yourslef bored with the same meat, you can always have turkey as an alternative. Both are full of nutrients and tastes as good!

Breakfast:
Egg whites and banana with peanut butter
315 cals, 18.9 P 33.5 C 12.9 F

AM snack:
Protein shake & baby carrots
155 cals, 25 P 11 C 1.5 F

Lunch:
Bean cassoulet with turkey meatballs
401 cals, 31.4 P 44.8 C 11.9 F

PM snack:
Quest bar and an orange
239 cals, 21.3 P 37 C 8.4 F

Dinner:
Turkey lasagne with broccoli
250 cals, 22.8 P 28.2 C 5 F

PM Snack:
Protein shake
120 cals, 24 P 3 C 1.5 F

15. Busy schedules are always a challenge for those trying to lose weight or maintain a healthy lifestyle. Instead of being able to prepare a healthy meal each time, you are tempted to buy something that is quick which are most of the time not healthy,. Having meal prepped meals with you saves you from any form of regret having to eat fast food each time you are hungry.

Breakfast:
Egg whites and PB oatmeal with chia seeds
317 cals, 28.5 P 25.5 C 13 F

AM Snack:
Protein shake
120 cals, 24 P 3 C 1.5 F

Lunch:
BBQ chicken, brown rice, steamed red bell peppers, sugar snap peas, and carrots
385 cals, 29.4 P 60.7 C 3 F

PM snack:
Quest bar
180 cals, 20 P 23 C 8 F

Dinner:
MT: zoodles w/ marinara sauce & meatballs with broccoli
378 cals, 26.5 P 37.4 C 13.8 F
WThF: BBQ meatballs, roasted garlic potatoes (w/ @flavorgod Garlic Lovers), and broccoli
399 cals, 24.8 P 47.7 C 13.1 F

PM Snack:
Protein shake
120 cals, 24 P 3 C 1.5 F

16. There is no better feeling than crushing your goals and setting the bar higher for yourself. Start meal prepping to be sure you are achieving your aim to better your eating habits and ultimately your lifestyle.

Breakfast:
Egg whites and oatmeal with blueberries, chia seeds, honey, and MCT oil
329 cals, 20.1 P 29.7 C 16.2 F

AM Snack:
Protein shake
120 cals, 24 P 3 C 1.5 F

Lunch:
Balsamic London broil with blanched kale and roasted sweet potatoes
328 cals, 27.8 P 36.6 C 7.5 F

Snack:
Quest bar
180 cals, 21 P 22 C 7 F

Dinner:
Sweet & sour meatballs with brown rice and broccoli
496 cals, 31.4 P 66.1 C 11.8 F

PM Snack:
Protein shake
120 cals, 24 P 3 C 1.5 F

17. Having a fit lifestyle does not end when you have achieved your goal body. It actually never ends as it is a continues commitment. Stay active and keep eating healthy meals!

Breakfast:
Egg whites and oatmeal with blueberries, honey, and cinnamon
264 cals, 20.8 P 24.4 C 6.3 F

AM Snack:
Protein shake:
120 cals, 24 P 3 C 1.5 F

Lunch:
Chicken noodle soup
398 cals, 36.9 P 42.4 C 9.5 F

PM snack:
Baby carrots & protein shake
155 cals, 25 P 11 C 1.5 F

Dinner:
Chicken caprese pasta
632 cals, 43.2 P 59.1 C 24.5 F

18. It is always better if you are sharing both your struggles and success in aiming for a fitter and better lifestyle with someone! Get a friend who is on board with this plan and make each other accountable.

Breakfast:
Egg whites and oatmeal topped with blackberries and honey
236 cals, 17.9 P 26.1 C 6.8 F

AM snack:
(MWF) Protein shake
120 cals, 24 P 3 C 1.5 F
(TTh) + 1/2 banana and PB2
197 cals, 27 P 20.5 C 2.3 F

Lunch:
Grilled chili lime chicken and cilantro lime rice
335 cals, 30.2 P 42.8 C 5.3 F

PM snack:
Chocolate PB protein balls and protein shake
296 cals, 44.1 P 12.7 C 8.9 F

Dinner:
(MWF) Penne arrabbiata with chicken
513 cals, 34.9 P 53.4 C 18.4 F
(TTh) Grilled flavorgod lemon chicken with roasted sweet potatoes and green beans
348 cals, 30.1 P 34.7 C 11 F

19. Setting goals is a start but is certainly not the finish. You have to grind and work hard into making these goals reality. So once the setting is done, the working should always follow. Make sure to stay fit and fab by having ready to eat meals throughout the day.

Breakfast:
Egg whites, GF toast with avocado, and oatmeal topped with raspberries and honey roasted almonds
481 cals, 26.4 P 55.5 C 16.9 F

AM Snack:
Protein shake
120 cals, 24 P 3 C 1.5 F

Lunch:
Roasted spaghetti squash topped with turkey marinara and broccoli
256 cals, 22.5 P 21.1 C 7.8 F

PM Snack:
Quest bar
180 cals, 21 P 22 C 7 F

Dinner:
Baked Greek chicken and spanikorizo
336 cals, 30.9 P 37.1 C 8.5 F

Snack 3:
Protein shake
120 cals, 24 P 3 C 1.5 F

20. There are several recipes you can always try. Don’t be afraid to experiment and try several spices to boost the taste of your meals. This give you variety and a whole new eating experience for a dish you’ve become so familiar with.

Breakfast:
Egg whites and oatmeal with blueberries and honey roasted almonds (not pictured, plus 1 t MCT oil)
284 cals, 18.3 P 19.8 C 14.2 F

AM Snack:
Protein shake
120 cals, 24 P 3 C 1.5 F

Lunch:
Shredded BBQ chicken with brown rice and green beans
384 cals, 31 P 59.9 C 3.1 F

PM snack:
Snickerdoodle protein balls
133 cals, 23 P 9.4 C 3.7 F

Dinner:
Balsamic London broil with garlic roasted potatoes and sautéed kale
384 cals, 30.8 P 47.9 C 17.3 F

Casein shake
160 cals, 24 P 7 C 3.5 F 

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