Simple Meal Prepping for Fitness: A Beginner-Friendly Guide

There is no doubt that nutrition can be the most complicated or challenging aspect of a fitness journey. However, it is one of, if not the most important, portions. Whether looking to gain, maintain, or lose weight, caloric intake must be factored in. It is actually impossible to out-train an improper diet. In the following, strategies and things to consider about meal prepping will be discussed.

Why Meal Prepping Gets a Bad Reputation

Meal prepping often gets a bad reputation. "It's too time consuming." "I like to eat my meals fresh." "I can't think of that many meals ahead of time." Sure, these can all be very valid. Meal prep doesn't have to be complicated nor take up your entire day. Keeping things simple can make meal prepping much more sustainable and can allow it to become part of your weekly routine.

How to Make Meal Prep Simple

So, how can you make meal prep simple? Start with meals you already enjoy and find ways to simplify them. For example, if you love fajitas, turn them into fajita bowls. Choose your favorite protein, make some rice—even Minute Rice or Uncle Ben's works; it doesn't get much simpler than that—and sauté some peppers. That's essentially a three-ingredient meal that can be ready in about 20 minutes and still gives you the satisfaction of a restaurant-style fajita meal without all the extra calories.

The only thing you really need to decide is how many meals you want to make, then simply scale the ingredients accordingly. And this is just one example. The key is to get creative with foods you already enjoy and find simple ways to turn them into meals that fit your goals.

This doesn't have to be an all-or-nothing approach. Even something as simple as meal-prepping your lunches for the week can help you stay on track with more nutrient-dense meals instead of scrambling for a quick bite at a restaurant. Taking a little time during your off hours to plan and prepare these meals can make it easier to stay aligned with your fitness goals while also helping you avoid the sluggish feeling that often comes after a heavier restaurant lunch. It's a simple change that can make a big difference—and it's a win-win.

A Simple 3-Step Method for Meal Prep

Thinking about starting meal prep? Here is a super easy guide to start with. It works for almost any meal:

1. Pick your protein. Chicken, steak, tofu, fish, whatever you like. This is what keeps you full, so start here.

2. Pick your carb. Rice, sweet potato, potato, quinoa. Pick one that pairs well with your protein.

3. Pick your vegetable. Round out the plate with something that complements the other two.

That’s the whole formula. Once you have it down, you can mix and match proteins, carbs, and vegetables to keep meals from feeling repetitive. That's all you need!

Skip the Chopping: Use Frozen Vegetables

Maybe you are thinking to yourself, prepping the veggies might take too long. Nope! Check out the freezer section at your grocery store and look for frozen veggies. They keep their nutrients even while frozen.

• Look for steam-fresh bags in the freezer aisle for the fastest prep

• Frozen vegetables retain nutrients just as well as fresh

• A microwave or quick sauté is all you need, no extra chopping or washing

This will cut down your prep time while still giving you the added volume and vitamins you need to get through the day!

Start Small: Prep Just Your Lunches

The sky is the limit for how many meals you want to make. As mentioned above, at least try this plan with your lunches. It'll help you stay consistent with nutrition and on pace with your own goals. Keeping it simple keeps meal prepping from feeling like a chore and minimizes the planning of meals—again, even just one meal a day. Once you get into a groove, you can certainly add more meals into the prep if time allows.

Batch Cooking for Busy Weeks

If and when the time comes that you are prepping more meals, make yourself or your family a couple of extra meals. These pre-made meals can always be frozen. Having extra meals ready will help you avoid those last-minute trips to fast food restaurants!

• Cook double batches of proteins and carbs when you already have the stove or oven going

• Portion extras into freezer-safe containers as soon as they cool

• Label containers with the date so nothing gets forgotten in the back of the freezer

Keep It Simple, Keep It Sustainable

All in all, meal prep gets the reputation that it is complicated and that you have to prep for multiple meals, when in all reality, it can be quite simple. It takes the guesswork out and keeps your weeks feeling smooth while keeping you on track with your fitness goals!

Want help building a nutrition plan that fits your schedule? Our gym in Maplewood offers nutrition coaching alongside personal training. Reach out to get started.