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Healthy Meals preparation guidelines

Healthy Meals preparation guidelines

Food Along with exercising is the key of shaping your body and reaching your body goals

Healthy diet for an athlete it’s about eating nutritionally dense calories, full of nutrients, vitamins and efficient to help their bodies perform at its best.

Depending on your goal to bulk or get ripped, here is some steps you can follow for meal preparation

Preparing your meal has many benefits such as saving money and eatinghealthy food using fresh, healthy ingredients as opposed to eating out or consuming a higher volume of processed foods.

Four ways to meal-prep :

  • Make-ahead meals: Full meals cooked refrigerated and reheated at mealtimes
  • Batch cooking: Making large batches of a specific recipe, then splitting it into individual portions to be frozen and eaten over the next few months.
  • Individually portioned meals: Preparing fresh meals and portioning them into individual grab-and-go portions to be refrigerated and eaten over the next few days.
  • Ready-to-cook ingredients: Prepping the ingredients to be cooked at meal time.

Full nutrient meal should contain:

Proteins such as:

  • Smoked salmon, shrimps.
  • Beans like chickpeas or hummus, black beans, cannellini beans, or pinto beans
  • Chicken
  • Turkey or fish burgers
  • Tuna
  • Eggs
  • Tofu
  • Cottage cheese, low fat white cheeses


  • whole wheat bread and bread crumbs
  • Quinoa
  • corn
  • instant brown rice
  • wheat or cauliflower or sweet potato
  • Rice cake.

Fruits and veggies

  • Color full veggies like bell peppers or carrotsbroccoli
  • Avocado, sweet potatoes.
  • Frozen veggies like peas, zucchini, spinach, and green beans
  • Bagged greens like kale, spinach, or romaine
  • whole fruits like banana, green apple, berries
  • Dried fruits

Flavor additions

  • mustard
  • olive oil
  • vinegars like balsamic, Apple cider vinegars
  • dried herbs and spices
  • salsa
  • Seeds: flax seeds, chia seeds, pumpkin seeds.

Steps to a Successful Meal Prep

  • Select your meal prep method of choice: It should be based on your lifestyle and nutrition& body goals.
  • Make a schedule: shop for groceries and cook. Pick one day each week to do your meal planning,
  • Select the right recipes: Keep an eye out for variety and preparation methods. When starting out, stick to recipes you already know.
  • Make a grocery list organized by supermarket departments or shop for groceries online..
  • Store your meals: Use safe cooling methods and appropriate containers. Refrigerate meals you’re planning to eat within 3–4 days.

Some recipes Ideas:

  • Salads
  • Broccoli Salad.
  • Ultimate Chicken Salad
  • Tuna Salad!
  • Mediterranean Chickpea Salad
  • Greek Salad
  • Egg Salad
  • Chicken
  • Chicken Fajitas
  • Greek Sheet Pan Chicken
  • Cilantro Lime Chicken
  • Crispy Baked Chicken Thighs
  • Roasted Balsamic Chicken:
  • Herbed Honey Mustard Chicken
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