Whether you’re in the middle of a competition prep or just trying to stay consistent with your fitness goals, one thing makes or breaks results: nutrition. The problem? Life is busy, and spending hours in the kitchen isn’t realistic for most of us. That’s where smart meal prep comes in.
Here are my favourite hacks to make meal prep faster, easier, and actually sustainable.
⏱️ Batch Cook the Basics
Pick one day each week (Sunday is perfect) and batch cook your proteins, carbs, and veggies. Think grilled chicken, baked salmon, rice, sweet potatoes, and steamed greens. Store them in separate containers so you can mix and match through the week.
🍱 Invest in Good Containers
Quality containers are a game-changer. Choose microwave-safe, stackable ones that seal tight. Glass or BPA-free options will keep food fresher and make portion control effortless.
🧂 Keep Flavour Flexible
Eating “clean” doesn’t mean eating bland. Use herbs, spices, and low-calorie sauces to keep meals exciting. Try changing flavours weekly — Mexican one week, Mediterranean the next — to prevent boredom.
đź›’ Shop with a List (and Stick to It)
Meal prep starts in the supermarket. Plan your meals, write a list, and avoid impulse buys that don’t fit your goals. Pro tip: never shop hungry!
🥤 Don’t Forget Quick Options
Not every meal has to be cooked. Keep quick, high-protein staples on hand like Greek yogurt, protein shakes, hard-boiled eggs, or tinned tuna for those hectic days.
đź’ˇ Final Tip
Meal prep doesn’t have to be complicated — it just has to be consistent. Start small, get into a routine, and you’ll quickly see how much easier it is to stay on track with your nutrition.
