Nutrition doesn't have to be complicated. Learn how to meal prep in 2 hours on Sunday so you have healthy, delicious food ready all week — supporting your workout goals effortlessly.
You can't out-train a bad diet — and you can't maintain a great diet without a system. Meal prep is that system. Spend 2 hours on Sunday, eat well all week. Simple math that most people skip.
The Beginner's Meal Prep Formula
Forget complicated macros and calorie counting when you're starting out. Instead, focus on filling your plate with the right proportions: half vegetables, one quarter lean protein, one quarter complex carbohydrates.
- ✦Proteins: chicken breast, canned tuna, hard-boiled eggs, Greek yogurt
- ✦Carbs: brown rice, sweet potatoes, oats, whole wheat pasta
- ✦Vegetables: broccoli, spinach, bell peppers, zucchini, carrots
- ✦Healthy fats: avocado, olive oil, nuts, seeds
Your 2-Hour Sunday Prep Session
0:00 — Start rice or sweet potatoes (these take longest). 0:10 — Season and bake chicken breast (400°F, 25 min). 0:20 — Chop all vegetables. 0:35 — Steam or roast veggies. 0:50 — Hard-boil eggs. 1:00 — Portion everything into containers. 1:30 — Label and refrigerate. Done!
Invest in glass meal prep containers. They're microwave-safe, last for years, and make your food look so good you'll actually want to eat it.
Fitness-Focused Meal Ideas
Pre-workout: banana + peanut butter, or oats with berries. Post-workout: chicken + rice + veggies, or Greek yogurt parfait. Snacks: hard-boiled eggs, apple + almond butter, edamame, or a small handful of mixed nuts.
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