The idea of meal prep has flourished in the past few years. Cooking and portioning out meals and snacks over the weekend can be a major time saver while managing a hectic schedule Monday-Friday. There are many positives to meal prep such as saving money, less likely to grab fast food, and choosing healthier options. Often times, we turn to social media and peers for meal and snack ideas, however, where does one begin when thinking about meal prep? Meal prepping can take a few hours out of your weekend, but what if you don’t have a few hours to spare? Even when weekends get busy, meal prep is still possible. Meal prep is ideal for athletes to stay energized and ensure adequate nutrient intake for proper muscle building and recovery. Here are 3 tips on how to start your meal prep journey
No Prep Fruits
Fruits are an ideal option for breakfast, lunch or pre-workout snack. Including at least two servings of fruits per day ensures proper vitamin and mineral intake such as vitamins A, C, potassium, folate and fiber. These nutrients assist with proper growth, development and support a strong immune system. Choose fruits that don’t require cutting such as apples, oranges, bananas, grapes and berries. These options are easy to grab and don’t need to be refrigerated during the day. Melons, mangoes, kiwi, and pineapple are more time consuming to prepare. Precut fruit is available but usually more expensive. Save these foods for when you have more time on the week to peel and slice.
Sliced and Diced Veggies
Cutting and portioning out healthy foods increases the likelihood to choose them throughout the day and week. Preparing carrot sticks, cucumber slices, pepper slices or tomato wedges takes little time and can be dipped with hummus or dressing. By having these vegetables prepped, you are more likely to choose them for a snack or side. Other examples include cubing sweet potatoes, separating (removing) broccoli florets from the stem or spiralizing zucchini. This saves time during the week and easy to roast in the oven once you are home from practice or games.
Prepare your Protein
The key for muscle building and recovery is to evenly distribute protein throughout the day. Protein should be included at breakfast, snacks, and post workout meals. Sources of protein are plentiful; however, certain proteins can be time consuming and tedious to prepare. Protein can be found in eggs, cheese, milk, poultry, fish, nuts, beans and tofu. Planning and preparing a variety of protein ensures adequate intake of all amino acids which serve as the building blocks of muscle. When using raw proteins take a few minutes to trim then place in a marinade. Dicing chicken, turkey breast, or tofu into small pieces cuts down on cooking time. This is the perfect time-saver for weeknight dinners that include chicken, turkey, or tofu. The marinated protein can then be placed in the oven or skillet right away. Many precooked and no prep proteins are also available. Examples of proteins that don’t require cooking or prep are frozen chicken strips, vegetarian taco crumbles, deli meats, tuna pouches and frozen lean beef patties. String cheese and individual yogurts are simple items to keep stocked in the refrigerator. Hard boiled eggs or an egg casserole can be made ahead of time for early mornings.
These simple meal prep ideas save time during the week and help athletes stay on track with a healthful eating pattern. Meal prep doesn’t have to take hours or require a lot of equipment. Keep it simple and manageable. Athletes never want to start practice or events hungry so preparing a few ready-to-go items are beneficial for performance.
Happy Fueling!
