You can’t out-exercise a bad diet.
The age-old saying is true! You can train as hard as you want, but you won’t get optimal results if your nutrition is not on point. Whether your goal is to get lean or pack on mass, pre-prepped food is going to be a huge time and money saver that will set you up for success. Block off 1-2 hours, once or twice a week to make large quantities of protein, carbs, and veggies. Throughout the week, you can portion it out in Tupperware, zap it in the microwave, and chow down!
Here’s some of our mealprep go-to’s!
Trim an entire package of boneless, skinless chicken breasts or turkey tenderloins and lay pieces in a Pyrex dish that’s been lightly sprayed with Pam. Season with any Mrs. Dash salt-free seasoning and bake on 350 for 25 minutes. Macros per 3oz cooked approx. 26P 1F 0C.
Measure out a large package of raw ground turkey, chicken, or lean beef into 4oz patties. Season with salt and pepper and cook on the grill or in a pan. Not only is it pre-cooked for you, but it’s also pre-measured! Macros vary.
A really cost-effective option for red meat is Pot Roast or Stew Meat. You can grill it or cook it in a pan, but a really low maintenance option that can be used in many ways is with a Crock Pot.
Put a 5lb. package of cubed stew meat in the pot. In a small bowl, mix up ¼ cup soy sauce, 1 tbsp. minced garlic, salt, pepper, and ½ cup water. Pour the marinate mixture over the beef, and cook on low for 8 hours (or high for 6 hours). When finished, shred the beef using 2 forks while in the Crock Pot. A great way to eat this is with some white rice and steamed broccoli - a far more macro-friendly version of Beef and Broccoli from your favorite Chinese restaurant! Macros per 3oz cooked beef approx. 24P 0C 10F
Trader Joe’s makes awesome pre-cooked chicken and turkey tenderloins. Pick up a package when you’re on-the-go or pressed for time and combine with some steam-in-a-bag rice and cup of veggis.
Frozen, steamable vegetables are about as easy as it gets! Go for the store brand to save a few bucks.
Get a steamer basket from any store that sells kitchen gadgets (Target, Walmart, etc.) and steam large amounts of any fresh vegetable in a pot.
Roasted vegetables are super easy, and gives them a different flavor!
Take 8-10 zucchini and/or yellow squashes and cut into ½ inch slices. Lay them out on a baking sheet that’s been lightly sprayed with Pam and season with salt, pepper, and garlic powder. Roast uncovered on 400 degrees for 20-25 minutes.
Also works well with broccoli, cauliflower, carrots, and asparagus!
Bread is an easy option that doesn’t require measuring or pre-cooking. Find a good whole-grain option that’ll provide a good amount of fiber and keep you full.
A rice cooker will be one of your best mealprep friends. Load it up, turn it on, and wait - that easy! If you don’t have access to a rice cooker, Minute Rice and steam-in-a-bag rice are quick and easy options, too.
Take a 5lb bag of potatoes (any kind) and cut into 1-inch cubes. Lay pieces out on a baking dish lightly sprayed with Pam and top with salt and pepper. Bake on 400 for 40-45 minutes. For a dessert-like option, top sweet potatoes with salt and cinnamon, and enjoy them with Walden Farms pancake syrup!
A lot of great fat sources don’t require pre-cooking and are easily added to any combination of the aforementioned foods.
- Add chopped nuts to your chicken or beef and broccoli for an Asian-inspired twist.
- Drizzle olive oil or flaxseed oil over your potatoes or veggies.
- Dice half an avocado and pair with chicken, rice, and top with hot sauce for a homemade Chipotle burrito bowl! Store the other half with the pit still intact to keep it green.
- Hummus is another great fat source made of chickpeas and olive oil. Spread it on bread and make a sandwich with some of your pre-cooked chicken for a balanced meal on the go!
So there you have it! All the secrets to set yourself up for success in your diet. If you’ve found yourself worn out with the same foods, stop in (or call) your favorite Nutrition Corner location and swap mealprep stories with any of the staff! We’re always happy to share some of our favorite recipes that keep us on track and CRUSHING IT.