FITNESS BLOG

16 Sep 2016

THE POWER OF MEAL PREP

“Fuelling your body properly will help to speed up the results you are working so hard to achieve in the gym.” 

 

In my most recent VLOG, Leroy and I prepped some of our favourite healthy meals.  In just a couple hours we were able to prep breakfast, lunch and dinner for 3-4 days. When I am trying to be more strict with my diet I actually enjoy eating the same foods everyday, it keeps me in a good routine.  These are my go-to recipes that are clean, quick and easy to make.


BREAKFAST

PROTEIN OATMEAL  (aka. PROMEAL)

  • 1/3-1/2 cup Rolled Oats (I use Bob’s Mill Gluten Free)
  • 1-2 tbsp Chia Seeds
  • 1/2 Scoop Protein Powder (I use Cellucor Cinnamon Swirl)
  • Dash of cinnamon

I prepped a bunch of these in ziplock bags so all you need to do in the morning is put a portion in a bowl and add boiling water. When I am being more strict I will top with 1-4 – 1/2 cup of berries, when I am being more lenient, I will top with berries, unsweetened coconut and banana (as seen in the picture). #YUM

LUNCH

CHICKEN + ROASTED BROCCOLI/ CAULIFLOWER + QUINOA + AVOCADO

Chicken:

Place 4-5 Chicken Breasts in a bowl with:

  • 1/4 cup mustard
  • 2 Tbsp of Balsamic vinegar
  • 1 tbsp Hot Sauce (This will vary depending on what brand I am using and how spicy I want it)
  • Spices of choice (I love Mrs.Dash Garlic + Herb, paprika, and cayenne pepper)

PORTION: 4-4.5 oz

Broccoli + Cauliflower:

Chop Broccoli and Cauliflower into large chunks and mix in bowl with:

  • 1 tbsp melted coconut oil
  • 1 tsp cumin
  • salt and pepper
  • Place on baking sheet covered in tin foil

PORTION: 1-1.5 cup cooked

Bake both Chicken and Cauliflower in oven for 25 mins on 400 degrees. To get the veggies really crispy you can bake an additional 5 to 10 mins.

Quinoa:

I cooked 1 cup dried quinoa with 1.5 cups of water.

PORTION: 1/4 cup

Avocado:

PORTION: 1/2 avocado 

 

“Meal prep is one of the biggest keys to success with any fitness plan.”

 

 

DINNER

TILAPIA + ROASTED ASPARAGUS + SPAGHETTI SQUASH 

Tilapia:

Place 4-5 Tilapia fillets on baking sheet covered in tin foil and lightly coat with mixture below:

  • 1 tbsp lemon juice
  • 1 tbsp olive oil
  • salt and pepper
  • Mrs. Dash Garlic + Herb

Bake at 350 for 15-18 minutes

PORTION: 4-4.5 oz

Asparagus:

Cooked the same as Broccoli and Cauliflower

PORTION: 4-6 spears

Spaghetti Squash:

PORTION: 1-2 cup

NOTE:

* In addition to all of these meals, I will have 1-2 snacks per day, either an apple with peanut/almond butter, a protein bar (FITJOY), or my favourite Ground Turkey Meatballs. 

** I always have a protein shake post-workout with my fav Cellucor Protein – Peanut Butter Marshmallow. 


General guideline to prepare a balanced meal

  1. Protein is essential to build and maintain muscle mass. Every meal must incorporate a source of protein.
  2. Complex carbohydrates (ie. sweet potato, quinoa, and brown rice) are needed for energy and brainpower. They are fast absorbing and an immediate source of energy, perfect fuel for your workout and busy day but not necessary for the last meal of the day.
  3. Good fats are also essential to a healthy diet.  It is easy to over-consume these so be aware of what fat sources you are having in every meal. Some examples of good fats include avocado, nuts, olive oil, coconut oil, flaxseed and nut butters.

kdavis

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