13 Meal Prep Ideas for the Gym Rats

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1. You wouldn’t want to sabotage your fitness goals with unhealthy meals. Be sure to follow-through with your workouts with healthy combination of meats, greens and fruits on your meals.

Breakfast: Shakeology, 3 Eggs
Snack:Bell Pepper, Half Avocado, Kombucha
Lunch: 
M/W/F – Ground Turkey Stuffed Bell Peppers; Spinach; Sautéed Zucchini
T/Th – Salmon; Shitake Mushrooms; Medley of Garbanzo Beans, Corn, Tomatos, Onions
Pre- Workout Snack: Salad Jar – Heirloom Tomatoes, Beets, Cucumbers, Bell Peppers, Chicken, Jalapeños, Hemp Seeds, Spinach, Balsamic Vinegar
Dinner:
M/W/F – Chicken in Tahini Sauce, Asparagus, Spinach, Carrots
T/Th – Lemon Garlic Chicken, Asparagus, Spinach, Carrots

Recipes:

Lemon Garlic Chicken Sauce
– Olive oil, 3 cloves raw garlic, fresh lemon juice, Himalayan Sea Salt, fresh chopped basil (minced)

Tahini Sauce for Chicken
– 1 cup tahini sesame seed paste (made from light colored seeds
– 3/4 cup lukewarm water, or more for consistency
– 3 cloves raw garlic (or 5 cloves roasted garlic)
– 1/4 cup fresh lemon juice – 1/4 tsp Himalayan sea salt
– 2 tsp fresh parsley, minced

2. Like what our Prepster believes, failing to plan is planning to fail. Get hold of the best nutrients without sacrificing taste by prepping your own tasty meals. You can control what you eat and not to mention get to put your favorite ingredients!

Breakfast: Half avocado and 4 Soft Boiled Eggs
LunchBroiled Grass Fed Beef Burgers, Sautéed Zucchini, Roasted Asparagus w/ Garlic & Mushrooms, and Spinach.
Afternoon SnackHalf Avocado & Banana
DinnerSriracha Honey Chicken, Spiced Mashed Red Lentils, Broccolini, Orange Cauliflower, Spinach, Roasted Asparagus w/ Garlic & Mushrooms.
Evening SnackRed Bell Peppers dipped in either Plain Greek Yogurt or Cottage Cheese

Recipes:
Broiled Burgers – @5280meat grass fed ground beef
Chopped Onions
1 Egg
Fresh Ground Black Peppercorn
Chopped Garlic
Himalayan Sea Salt
Parsley flakes
Basil leaves
Topped with cherry peppers after broiling
Sriracha Honey Chicken
4 chicken Breasts
4 Drumsticks

Marinade:
6 Tbsp Sriracha
4 Tbsp Wild Caught Raw Honey
2 Tbsp Raw Apple Cider Vinegar
1 Large Bulb of Chopped Garic
Fresh Ground Black Peppercorn
Himalayan Sea Salt – Mix together and marinade chicken for 30 min
– cook chicken and all the marinade in large saucepan – take chicken out and cook sauce until water evaporates
– spoon sauce over chicken

Mashed Lentils

1 1/2 cup lentils
1 tsp olive oil
3 cups water
Himalayan seas salt
Fresh ground black peppercorn
Chopped Garlic
Onion powder
Parsley
(Add seasoning to preference)

3. Got no time to prep for the whole week? It’s always good to have a go-to recipe for instances like these!
TIP: Have a recipe that doesn’t require a lot of peeling, chopping and cooking. Instead, choose those that only need some mixing like salads.

 

Breakfast:
Soft-boiled eggs
Overnight oats w/ @Shakeology, flax seeds, and blueberries (not shown).

Mid afternoon snack:
Zucchini noodles with turkey meatballs.

Mid morning Snack:
Salad jars- Sautéed shrimp, seasoned with olive oil, paprika, parsley, minced garlic, peppercorn.
Zucchini noodles
Black Beans
Bell peppers
Red Onion
Spinach
Mixed Greens
Balsamic
Olive oil

Dinner:
Wild Caught Salmon seasoned with peppercorn and paprika.
Rainbow quinoa
Steamed broccoli
Balsamic-glazed pearl onions

Late Night Snack:
Recharge Protein Pudding with blueberries, coconut flakes, and flax seeds.

4. Make meal prepping a habit! For beginners, make sure to use recipes that are easy enough to begin with and encourage yourself to do it a little differently each time.
Tip: Try baking! With sufficient spices and seasoning, you just have to set the temperature for the recipe and bake away.

Dinner:
Baked Chicken with seasoning
Baked Yams, steamed asparagus, steamed green cauliflower

Lunch:
Wild Salmon with seasoning
Rainbow Quinoa w/ onions and bell peppers
Steamed cauliflower and shitake mushrooms
Soft boiled eggs

5. Stick to your macros and play with spices and other ingredients.  Make sure to freeze those that you would eat several days after prepping to make sure they don’t go bad, most especially fish!

Lunch (MWF):
Wild caught salmon
Cucumber
Avocado salad with strawberries, cilantro, red onion, & honey
Quinoa
Pepper black bean salad

Lunch (TTh):
Turkey meatballs with black beans and chia seed with marinara sauce over zoodles

(Dinner MWF):
Alaskan Cod
Asparagus in olive oil
Sweet potato

(Dinner TTh):
Wild caught Alaskan Salmon
Shrimp sauteed with olive oil, paprika, fresh chopped garlic, Himalayan sea salt, cracked peppercorn, cilantro, parsley, lemon
Brussels sprouts, shiitake mushrooms, and lentils

6. Never forget to eat your breakfasts! One way to have an easy and on-the-go meal is to make overnight oats. You can just mix-in the ingredients of your choice; leave it in the fridge for hours or through the night and voila!  Grab and go eat your healthy first meal of the day.

Meal 1 (Breakfast MWF):
Overnight oats with organic oatmeal, ancient grain & super seed oatmeal, Goji berries, plain Greek yogurt, blueberries/ pomegranate seeds, hemp seeds, organic coconut flakes, chocolate/ strawberry protein, sunflower seeds, touch of cinnamon

Meal 1 (Breakfast TTh):
Overnight oats with organic oatmeal, ancient grain & super seed oatmeal, Goji berries, plain Greek yogurt, raspberries/ blackberries, hemp seeds, organic coconut flakes, chocolate/ strawberry protein, sunflower seeds, touch of cinnamon

Meal 2 (Snack):
2 Soft Boil Eggs & raw cut bell pepper, cucumbers & cherry tomatoes

Meal 3 (Lunch MWF):
Cucumber, avocado salad with strawberries, cilantro, red onion, & honey
Quinoa black bean salad (fixate)
Wild caught salmon

Meal 3 (Lunch TTh):
Turkey meatballs with black beans with marinara sauce over zoodles

Meal 4 (Post workout):
1 banana, 2 tsp. coconut butter, 1 scoop chocolate shakeology, 2 cups spinach

Meal 5 (Dinner MWF):
Cod, asparagus in 2 tsp. olive oil, sweet potato

Meal 5 (Dinner TTh):
Wild caught Salmon, Shrimp sauteed with olive oil, paprika, fresh chopped garlic, Himalayan sea salt, cracked peppercorn, cilantro, parsley, lemon.

Sides:
Brussels sprouts, shiitake mushrooms, and lentils

Meal 6 (Dessert):
Greek yogurt, goji berries, berries, & coconut butter & celery

7. There are no excuses. Holidays aren’t made for us to just break and sabotage the fitness goals we worked hard for.
Tip: If you feel like cheating, look for alternatives of those you are craving for. There will always be one! Zucchini noodles instead of Chinese sounds like a good idea, doesn’t it?

Zucchini noodles
Chicken
Lentils
Steamed veggies
Brussels sprouts
Mushrooms
Sweet potatoes
Soft boiled eggs

8. Meal Prepping fish can be tricky at times since these are delicate meats. Make sure to maintain its freshness by freezing those meals that you’ll consume 3 or more days after preparation.

Fish
Greek yogurt
Whey protein
Eggs

9. Remember to always get enough nutrients with every meal you take. Not eating is not similar to a balanced diet. Have adequate supply of protein, carbohydrate, fat, and minerals from meats, veggies and fruits!

Breakfast:
4 Soft Boiled Eggs
Half Avocado
Kombucha

Snack 1:
Almonds
Bell pepper

Lunch:
Lemon, Garlic, Black Peppercorn Chicken
Garlic-Ginger Bok Choy with sesame seed oil
Purple Sweet Potatoes

Pre- Workout Snack:
1 Bison Burger
Half avocado
Mixed berries

Dinner:
Bison Burger
Steamed Gai Lan
Shitake Mushrooms

Snack 2:
Bell Pepper
Greek Yogurt

10. Discipline and perseverance will get you a healthy and fit lifestyle. With all the unhealthy options readily available anywhere, it would take great determination to not succumb to the temptation. Look for alternatives and satisfy your cravings from them. Longing for sweets? Indulge in fruits!

Breakfast:
Baked Egg-Stuffed Sweet Potato, Soft Boiled eggs, Cherry Tomatoes, Avocado @healthade Kombucha

Snack 1:
Bell Peppers & Cottage Cheese, 1/2 avocado

Lunch:
Cayenne Chicken, Medley of Garbanzo Beans, Cucumbers & Tomatoes

Snack 2:
Protein Shake w/ Pear, Spinach, @gaiaherbs Turmeric Boost & Maca Boost

Dinner:
Baked Chicken, Medley of Cauliflower Rice and an array of Chopped Veggies, Steamed Broccoli, Spinach

Snack 3:
1/2 Avocado, Bell Pepper, Cottage Cheese

11. The floor (or kitchen) is all yours! Experiment once in a while and you might just get surprised with your newly made masterpiece.
Tip: Use alternatives in creating new recipes. Example will be regular noodles replaced with Zucchini noodles. This just makes it a lot healthier for you!

Breakfast:
Soft boiled eggs and 1/2 avocado

Snack:
Watermelon

Lunch:
Sriracha Honey Chicken, Bok Choy, Baby Dutch Yellow Potatoes, raw Spinach

Snack:
Bell peppers,1/2 avocado, pumpkin seeds

Dinner:
Thai Green Curry Chicken, sautéed veggies,
Dutch Yellow Potatoes, Spinach

Snack:
Bell Peppers & Cottage cheese

Supplements:
@beachbodyperformance -Energize & Creatine

Recipes:
Thai Green Curry Chicken
(Recipe for 1 lb of chicken)
2 tbsp coconut oil
2 cups coconut milk
Green onions
Ginger
Garlic
2 tbsp green curry paste
Optional: coriander, cumin, pepper, Himalayan sea salt, cilantro

– Cut chicken into small cubes
– Marinade Chicken in mixture of chopped Garlic, chopped Ginger, Coconut Milk, Green Onions, (save some marinade for later)
– Heat the oil in a large skillet over medium high heat.
– Place chicken in the skillet, cook and stir chicken until browned, about 5 minutes.
– Remove chicken and reduce heat to medium and stir in curry paste
– Cook for 1 minute until fragrant, then stir in green onions, garlic, coconut milk, and ginger; cook an additional 2 minutes.
– Return chicken to the skillet, stirring to coat with the curry mixture.
– Allow to simmer over medium heat for 20 minutes until the chicken is tender.
– Serve garnished with cilantro leaves, coriander, cumin, pepper, Himalayan sea salt, Boy Choy, Sesame seed oil, Olive oil, Garlic, Ginger
4 heads Bok Choy (supplied by @melissasproduce)
– Mince Half bulb of Garlic and about a thumb size of Ginger.
– Put minced Garlic, Ginger, and olive oil and place over low-medium heat
-Cook until Garlic is light brown
– throw Boy Choy in on med-High heat and stir for 30 seconds.
– Pour sesame seed oil over and stir for 30 sec

12. Keep your meal prep weekends interesting by adding unfamiliar and colorful ingredients to your regular dishes.  Spice it a little bit perhaps or increase its sweetness by adding a fruit in it. This way, you avoid getting bored and continue religiously meal prepping.

Breakfast:
Soft boiled eggs & 1/2 Avocado

Snack:
Sunflower seeds, almonds

Lunch:
Beef Fajitas, steamed green beans (beef supplied by @5280meat)

Snack:
1/2 avocado & bell peppers

Dinner:
Halibut, Shrimp, Mashed Lentils, Steamed Brussels Sprouts, Kale (Fish supplied by @Sizzlefishfit)

Snack:
Celery & Almond Butter

13. Cook like it means business. Research for new ways to create your favorite dishes and level up your prepping game.
Tip: A lot of new and improved recipes are readily available in Pinterest and any other social media platforms. Look it up and you might just create your next new favorite meal!

Homemade Turkey Chili Recipe

Ingredients:
1 tsp. olive oil
1 large white onion, chopped
1 large red onion, chopped
1 medium red bell pepper, chopped
1 medium orange bell pepper, chopped
1 medium green bell pepper, chopped
2 jalapeños, chopped
Chopped cabbage
1 lb. raw 93% lean ground turkey
2 cans chopped tomatoes, no-sodium
½ can tomato sauce
1 can white kidney beans, rinsed, drained
1 can red beans, rinsed, drained
1 bag white or brown mushrooms
1 tbsp cayenne pepper
@flavorgod seasoning, to taste
1 tsp. Himalayan sea salt
Ground cumin (to taste; optional)
Garlic cloves
Basil leaves, chopped
Cilantro, chopped

Preparation:

  1. Heat oil in a large pot over medium-high heat.
  2. Add all veggies, stir frequently, for 4 to 5 minutes, or until onion is soft.
  3. Add turkey; cook for 4 to 5 minutes, or until turkey is browned
  4. Add tomatoes, beans, everything spicy @flavorgod seasoning, Himalayan sea salt and cumin; cook, stirring frequently, for 10 to 15 minutes.
  5. Divide chili into 4-6 serving bowls and garnish with cilantro if desired.
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