Meal prepping has become a buzzword in the world of health and fitness. Whether you’re aiming to lose fat, build muscle, or simply eat healthier, meal prep is often touted as the key to staying consistent. Yet, for many, the idea of meal prepping can feel overwhelming, time-consuming, or unnecessary.
Let’s clear the air by addressing some common misconceptions about meal prep, and then I’ll share an actionable framework to help you create a stronger, leaner, and more athletic physique – all while making meal prep simple and sustainable.
5 Common Myths About Meal Prep (and the Truth Behind Them)
Myth 1: Meal prep takes too much time.
* The Truth: While it may seem time-intensive at first, meal prep can actually save you hours during the week. Tools like slow cookers, pressure cookers, or air fryers allow you to batch-cook meals with minimal effort. For example, with a slow cooker, you can prep 10+ portions of food with just 2 minutes of chopping and seasoning.
Myth 2: Meal prep means eating the same boring meals all week.
* The Truth: Meal prep doesn’t have to be monotonous. With a little creativity, you can use the same base ingredients to create multiple dishes. For instance, air fryer chicken can be paired with stir fried rice and mixed veg one day, tossed into a salad the next, and wrapped in a tortilla for a quick fajita meal later in the week.
Myth 3: It’s too expensive to meal prep.
* The Truth: Meal prepping can actually save you money! By buying ingredients in bulk and cooking at home, you’ll spend far less than you would eating out or ordering takeaway. For example, a week’s worth of homemade meals often costs the same as two restaurant dinners.
Myth 4: Meal prep is only for people on strict diets.
* The Truth: Meal prep is for anyone who wants to eat healthier, save time, or reduce decision fatigue. Whether your goal is fat loss, muscle gain, or simply convenience, meal prepping can fit seamlessly into your lifestyle without feeling restrictive.
Myth 5: You need to prep everything in advance.
* The Truth: Meal prep doesn’t mean spending your entire Sunday in the kitchen. You can prep ingredients instead of full meals. For instance, chop vegetables, cook proteins, or portion out snacks, so you have components ready to throw together in minutes during the week.
OC’s Actionable Framework: Meal Prep for a Stronger, Leaner, and Athletic Physique
Now that we’ve dispelled the myths, let’s dive into an actionable framework to help you create a physique that’s strong, lean, and athletic – without spending hours in the kitchen.
Step 1: Set Your Goals
Your meal prep starts with understanding your goals. Are you looking to lose fat, build muscle, or maintain your current weight?
Calculate your daily calorie needs and macronutrient targets (protein, carbs, and fats) based on your goal.
I’ve created this super simple formula for you to use here:
Your weight in KG’s x 33
Take that number and -300 if you’re after fat loss and +150 if your goal is adding muscle.
* Fat loss: Focusing on a slight calorie deficit while prioritising high protein to preserve muscle.
* Muscle gain: Aiming for a slight calorie surplus with adequate carbs for energy and protein for recovery.
Step 2: Choose Simple, Versatile Ingredients
Pick ingredients that can be used in multiple ways and prepared in bulk:
* Proteins: Chicken breast, shoulder of pork, braising steak, ox cheek, chicken thighs, salmon, tofu, or eggs.
* Carbs: Brown rice, quinoa, sweet potatoes, or rice pasta.
* Veggies: Broccoli, spinach, peppers, or squash.
* Fats: Olive oil, avocado, nuts, or seeds.
Step 3: Batch Cook Using Time-Saving Methods
Use tools and methods that minimise prep time:
* Slow cooker: Toss in chicken breasts, salsa, and spices to cook shredded chicken for tacos, salads, or bowls.
* Sheet pan meals: Roast proteins and veggies on a single tray with olive oil and seasoning for a one-pan meal.
* Pressure cooker: Quickly put together large batches.
* Air fryer: Crisp up veggies or proteins for a quick, healthy alternative to frying.
Step 4: Portion and Pack
Once your food is cooked, portion it into containers to match your goals. Use a kitchen scale for accuracy if you’re tracking macros. For convenience, pack meals for the first few days and store extras in the freezer to keep them fresh.
Step 5: Add Variety with Seasonings and Sauces
Keep your meals exciting by switching up seasonings and sauces.
For example:
* Mediterranean: Add olive oil, lemon, garlic, and oregano.
* Asian: Use soy sauce, sesame oil, and ginger.
* Mexican: Add salsa, lime, and chilli powder.
This ensures your meals never feel repetitive, even when you’re using similar ingredients.
Example Meal Prep Plan for the Week
Here’s a quick example of how your meal prep might look:
Breakfast Options:
* Overnight oats with protein powder, almond milk, and berries.
* Egg muffins with spinach and turkey bacon.
Lunches/Dinners:
* Day 1: Grilled chicken, roasted sweet potatoes, and steamed broccoli.
* Day 2: Shredded chicken tacos with lettuce wraps, salsa, and avocado.
* Day 3: Stir-fry with lean beef, rice, and mixed vegetables.
* Day 4: Salmon with quinoa and roasted asparagus.
Snacks:
* Greek yoghurt with a handful of nuts.
* Veggie sticks with hummus.
The Benefits of Meal Prep for Your Fitness Goals
1. Saves Time and Reduces Stress: With your meals ready to go, you eliminate the need to cook every day, saving time and energy.
2. Keeps You Consistent: Having healthy, pre-portioned meals on hand makes it easier to stick to your nutrition goals and avoid temptation.
3. Boosts Confidence in the Kitchen: The more you practice meal prep, the more efficient and confident you’ll become.
4. Supports Fat Loss and Muscle Gain: Prepping meals ensures you hit your macros consistently, which is essential for achieving a leaner, stronger physique.
5. Improves Energy Levels: Balanced, nutrient-dense meals fuel your workouts and daily activities, keeping you energised throughout the week.
The Take Away…
Meal prep doesn’t have to be complicated, boring, or time-consuming.
By busting the myths and following a simple framework, you can take control of your nutrition and set yourself up for success.
Whether you’re aiming for fat loss, muscle gain, or simply a healthier lifestyle, meal prep is a powerful tool to help you stay consistent and crush your fitness goals.
Start small, stay consistent, and remember – the effort you put in today will pay off in results tomorrow!
So again if your interested, We are looking for 5 people from the Abingdon and surrounding area looking to lose 10lbs of body fat in the first 90 days of 2025… it all starts with a 30 day challenge kicking off 2nd of Jan 2025… interested?
Email ’90 Days’ to Ollie@ocfitness.co.uk and we’ll drop you a message with the details to make sure we are a fit!
OC
Founder- Priority 6 www.p6gym.co.uk
Head Coach- The OC Method
Author- Build The Chain
Life Longer Learner
PS: Keen to get involved, apply for our program here:
https://kahunas.io/form/sh5pa7
#BuildTheChain