Ultimate Healthy Meal Prep for Fitness: Quick, Flavorful Recipes to Fuel Your Goals
My Fitness Journey and Goal to Get Shredded Many of you may not know my background. I've been cooking for as long as I can remember. Here's a photo of me cooking at age 5, and another one at 12—back then, I was battling with weight issues and low self-esteem. But, by age 16, I shed over 100 pounds through hard work. Now, my goal is to take my fitness to the next level and get absolutely shredded. Healthy food may be expensive and seem bland, but together, we're going to break through those excuses.
Meal Prep Basics:
Why Simple Isn’t Enough Meal prep is essential for maintaining a healthy lifestyle, but many people keep it too simple. While I get it—life is busy—scrambled eggs in a cup with peanut butter and blackberries simply won’t cut it. We're going to change that. Together with my expert friend Noor, who is a fitness pro, we're going to show you how to make flavorful, healthy meals that fit within your budget.
1. Protein Prep: Perfectly Cooked Chicken and Pork with Sous-Vide Problem #1: Dry Meat Eating healthy often means eating lean proteins like chicken, but dry chicken breast can be difficult to enjoy. That's where sous-vide cooking comes in. It retains moisture and gives your protein the perfect texture.
How to Sous-Vide Protein:
- Season your protein (chicken or pork) with salt, pepper, and spices of your choice.
- Seal it in a vacuum bag with herbs and aromatics.
- Submerge the sealed bag in a preheated sous-vide bath at 150°F (65°C) for 50-55 minutes.
- Once done, your protein will be moist and juicy.
2. Rice Prep: Perfect White Rice Every Time I refuse to eat brown rice—it’s dry and takes too long to cook. Here's my solution:
- Rinse 2.5 cups of medium-grain white rice until the water runs clear.
- Add to a rice cooker with 2.5 cups of water and cook for 35 minutes.
3. Green Goddess Salad: Nutrient-Packed Dressing For the Green Goddess salad, blend together:
- ¼ cup toasted almonds
- 5 tbsp nutritional yeast (optional)
- 5 cloves garlic
- 1 cup fresh basil
- 1 cup baby spinach
- 1 poblano pepper (optional) Add olive oil and season with salt, lemon juice, and pepper.
4. Fajita Bowl: Quick & Easy Veggies For fajita bowls, simply sauté:
- 2 red bell peppers
- 1 green bell pepper
- 1 sweet onion Cook for 3-5 minutes until tender but still crisp.
5. Teriyaki Salmon Skewers: Flavorful & Healthy Teriyaki Sauce:
- Combine white vinegar, water, soy sauce, toasted sesame oil, honey, ginger, and cornstarch. Heat until thickened. Salmon Skewers:
- Cut salmon into 1-inch cubes and skewer with green onion and broccoli.
- Grill on medium heat for 2 minutes per side until just cooked through.
6. Breakfast Sandwich: Turkey Sausage and Jammy Eggs Turkey Sausage Patty:
- Mix ground turkey with sage, garlic powder, onion powder, sea salt, cayenne, and black pepper.
- Form into 4-ounce balls and cook in a hot skillet for 2 minutes per side. Jammy Eggs:
- Boil eggs for 6.5 minutes, then submerge in ice water and peel.
7. Assembling Meals: Meal Prep Containers Once everything is cooked, assemble your meals:
- For the Green Goddess salad: Combine with grilled chicken or pork and add the dressing.
- For the fajita bowl: Layer sautéed veggies, rice, and protein with a drizzle of sauce.
- For breakfast: Layer your breakfast sandwich with turkey sausage, a jammy egg, and toasted bread.
Conclusion:
Final Touches & Taste Test By the end of your one-hour prep time, your meals should be ready to go. With meals packed with protein, healthy fats, and fiber, you’ll feel satisfied and energized. Noor and I taste-tested the meals, and I can confidently say these are perfect for shredding while maintaining a healthy, balanced diet.
Calories Breakdown & Cost Efficiency Each meal is carefully crafted to meet your fitness goals while keeping costs low. By following this plan, you'll stay on track without breaking the bank.
