How Do I Meal Prep for the Gym? One Hour on Sunday
Pick one day, like Sunday. Cook one big batch of protein, one carb and two vegetables. Split it into boxes for the next three or four days. Each box gets a palm of protein, a fist of carbs and two fists of veggies. Short on time? Keep it simple and cook just two meals at once.
Part 1
Build a box
| Part | How much |
|---|---|
| Protein | One or two palms: chicken, turkey, beef, fish or tofu |
| Carbs | One or two fists: rice, potatoes or pasta |
| Veggies | Two fists: broccoli, green beans, peppers |
| Fat | One thumb: olive oil, cheese or avocado |
Part 2
The one-hour plan
- Step 1 Start the rice or potatoes.
- Step 2 Season and bake 3 pounds of chicken at 400 degrees for about 25 minutes.
- Step 3 Roast two pans of vegetables at the same time.
- Step 4 Let it all cool a bit.
- Step 5 Split into 6 to 8 boxes and put them in the fridge.
Part 3
Shopping list
- 3 pounds chicken or ground turkey
- Rice or a bag of potatoes
- Two bags of frozen veggies
- Eggs and Greek yogurt
- Fruit for snacks
Frozen veggies are cheap and just as good. Buy the big packs to save.
Part 4
Keep it fresh
Cooked food is good in the fridge for about 3 to 4 days. Freeze the rest. Change the sauce to keep it fun. Try salsa one day and BBQ the next. Use our protein guide to set your portions.
Part 5
Need help?
Goran is a certified nutritionist. Ask about personal training. Want help with food? Goran is a certified nutritionist. See personal training.
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Questions
Common Questions
How long does meal prep last in the fridge?
About 3 to 4 days. Freeze anything past that.
- Cool food first
- Use sealed boxes
- Label the day
- Reheat well
Do I have to eat the same thing every day?
No. Swap the sauce or the veggie to keep it fresh.
- Two proteins a week
- New spices
- Different carbs
- Keep it simple
Is meal prep good for weight loss?
Yes. It helps you control how much you eat and skip fast food.
- Plan portions
- Pack snacks
- Drink water
- Shop with a list