Meal prep isn’t just for the ultra-disciplined or Insta-famous. Sure, you’ve seen those photos: Tupperware lined up like soldiers, meals color-coded, macros counted. But let’s be real, that’s not most people’s life.
What if you could meal prep without spending eight hours every Sunday or needing a second fridge? Real meal prep isn’t about perfection; it’s about persistence and readiness. It’s about building a system that fits your training, work, and flexibility needs. When you fuel your life with intention, everything else sharpens into place.
Step One: Choose Your “Prep Style”
There are three main approaches to meal prep, and the one that’s best for you depends on your schedule and personality:
- Batch Prep (Traditional): Make full meals ahead of time. Roast a tray of chicken thighs, cook up a pot of rice, and steam some broccoli. Stack them, label them, done. Good for those who like structure and predictability.
- Buffet Prep (Modular): Prep components instead of full meals. Think proteins (ground beef, eggs), starches (sweet potatoes, oats), and fats (olive oil, avocado). Mix and match daily based on cravings or training demands.
- Half-Prep (Hybrid): Prep only the time-consuming tasks, like chopping vegetables or marinating proteins, so cooking during the week is more efficient but still flexible.
Step Two: Focus on Your Macro Anchors
Every meal should hit three pillars:
- Protein: This is your building block. Prep double what you think you need. Think grilled chicken, grass-fed, slow-cooked pork shoulder, hard-boiled eggs, and Greek yogurt.
- Smart Carbs: These are your fuel tanks. Rotate between your favorite veggies, white rice, potatoes, and fruit. Make them in bulk and store flat in zip-top bags to save space.
- Healthy Fats: Olive oil, nuts, avocado, seeds. Never forget flavor is fuel, too. Keep these on hand for fast drizzles or topping swaps.
Make meals that tick the macro boxes without requiring a calculator. Example?
- Ground turkey (who doesn’t love leftovers?) + sautéed kale + roasted sweet potato + a sprinkle of feta and olive oil.
- Scrambled eggs + pepper and onions + chopped spinach + avocado.
Easily repeatable, nourishing, and delicious.
Step Three: Make Friends with Your Freezer
Your freezer isn’t just for waffles and ice cream. It’s your long-term meal prep MVP. Here’s how to make it work for you:
- Buy bulk frozen vegetables and fruits.
- Freeze leftover portions of chili, stew, or curry in single-serve containers.
- Portion “smoothie” bags with fruits, nut butters, and protein powder. Blend them up and freeze them ahead of time – easy-peasy.
- Store cooked rice or roasted veggies flat in freezer bags for quick reheats.
Pro tip: Label and date everything. No mystery meals!
Step Four: Build In the “Rescue Meals”
Life happens. You’ll miss a prep day, forget your lunch, or get stuck in traffic. That’s when “rescue meals” save the day:
- Package tuna or salmon + cucumber and tomato slices + olive oil
- Grilled steak + half a sweet potato with a dash of cinnamon + two slices of crispy bacon.
- Hard-boiled eggs + fruit of your choice + handful of almonds
Not fancy. But fast, macro-friendly, and better than skipping meals or panic-ordering pizza.
Step Five: Keep it Repeatable
The secret to success isn’t variety, it’s consistency. Most people thrive on 2-3 breakfast options, 3-4 go-to lunches, and 4-5 dinner templates. Boring? Maybe. But boring builds bodies. Save your culinary creativity for the weekends if that’s your thing.
Meal prep isn’t about being a hero. It’s about staying disciplined and staying in the fight.
The win is showing up to train with fuel already in the tank. The win is making your life easier, one container at a time. Prep is something to be proud of and it’s a version of self-respect you can see every day.
Pick your style and start prepping, your future self will thank you.
Matt Shannon, Security Pro 