Meal prepping for your fitness goals!
Meal prepping can lead to healthier eating habits, save time and money, and create a more organized approach to nutrition. But prepping can be boring so make sure you prep according to your daily energy requirements and fitness goals.
Build Your Meal
How to get started
Meal prepping for energy requirements involves ensuring you’re consuming the right balance of Macronutrients—carbohydrates, proteins, and fats, along with adequate Micronutrients- vitamins and minerals to fuel your activities.
Nutritional Balance
Ensure your meals include a good mix of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) to meet your dietary needs and support overall health.
Food Safety
Proper food storage, cooking, and reheating practices are essential to prevent foodborne illnesses. Keep track of expiration dates and store meals at the correct temperatures.
Portion Control
Determine appropriate portion sizes based on your energy needs and dietary goals. Pre-portioning meals can help manage calorie intake and reduce overeating.
Variety and Flavor
Incorporate a variety of ingredients and flavors to keep meals interesting and enjoyable. This can help prevent meal fatigue and make it easier to stick to your meal prep routine.
How to Prep
You can use the ‘Build your Meal’ selector found at the top of this page. This will help you count the total calorie intake per meal
1. Determine Your Energy Needs
Calculate your daily caloric needs(BMR) based on factors like age, weight, activity level, and fitness goals (maintenance, weight loss, or gain).
2. Choose Your Macronutrient Ratios
A common ratio is 45-65% carbohydrates, 10-35% protein, and 20-35% fats. Adjust based on your specific goals (e.g., higher protein for muscle building).
3. Plan Balanced Meals
Carbohydrates: Focus on whole grains (brown rice, quinoa, oats), fruits, and vegetables for sustained energy. Proteins: Include lean proteins (chicken, fish, tofu, legumes) to support muscle repair and satiety. Fats: Incorporate healthy fats (avocados, nuts, olive oil) for essential fatty acids and energy.
4. Incorporate Variety
Use a mix of colors and textures in your meals to ensure you get a range of nutrients. Rotate different proteins, grains, and vegetables weekly to keep things interesting.
5. Pre-Workout and Post-Workout Meals
Pre-Workout: Include easily digestible carbs and a small amount of protein (e.g., banana with nut butter). Post-Workout: Focus on a combination of protein and carbs to aid recovery (e.g., chicken with sweet potatoes).
6. Hydration
Don’t forget to hydrate! Include drinks like water, herbal teas, or electrolyte drinks in your meal prep.
7. Prep Ahead of Time
Cook larger batches of grains and proteins to mix and match throughout the week. Portion snacks (nuts, yogurt, fruit) to keep energy levels stable.
8. Monitor and Adjust
Keep track of how you feel with your meal plan and adjust portions or food choices based on your energy levels and performance.
Meal prepping can be boring!
