The amount of energy you put into the gym should be the same energy you put into your food and food preparation if you want to see results! The truth is your overall health is directly related to what you consume on a daily basis. If you are eating foods with high caloric content, refined carbohydrates, added sugars, and nasty preservatives your body and lifestyle are going to be negatively be affected by this. When we do not eat properly we tend to fulfill our hunger with easy and quick options such as fast food, snacks, sweets, and etc.

One of the best ways to stay on track with your diet and start seeing real results is to prepare caloric conscious and nutrient dense meals for the week every week! Now, this task sounds daunting to some but it can save you your health and wallet at the same time.

The key to meal prepping is sticking to four main food groups such as lean protein source, vegetables, healthy fats, and healthy carbohydrates!
o out and purchase some glass Tupperware and get prepping!

Lean Protein Sources

  • Fish (Tuna, Salmon, Mahi-Mahi, Halibut)
  • Any seafood (Shrimp, Scallops, etc.)
  • Chicken breast
  • Turkey Breast
  • Any meat 90% lean or leaner
  • Egg whites


  • Broccoli
  • Spinach
  • Lettuce
  • Onions
  • Tomato’s (Seasonal Preferred)
  • Peppers (Green, Red, Hot… Your choice!)
  • Cauliflower
  • Celery
  • Cucumbers
  • Brussels Sprouts
  • Green beans
  • Portabella Mushrooms
  • Zucchini

Healthy Fats

  • Small handful of nuts (Peanuts, Cashews, Brazilian Nuts)
  • Avocado
  • Avocado oil
  • Any natural nut butter (Peanut butter, Almond butter, Etc.)

Healthy Carbohydrates

  • Whole grain bread
  • Rice (Brown, Basmati, Jasmine)
  • Whole-wheat pasta
  • Oatmeal (Buy plain oats; add cinnamon)
  • Sweet Potatoes
  • Quinoa
  • Any fruit (Banana, Apples, Pineapple)

Depending on your fitness and diet ambitions you should try to aim for 3-5 meals consisting of the following four categories of lean protein sources, vegetables, healthy fats, and healthy carbohydrates! The portions of each meal will depend on your BMI and desire to either cut or bulk. Aim to prepare your meals Sunday and Wednesday night in order to keep your food as fresh as possible while maintaining the taste. Try to also apply the “SLO” motto to your food shopping as well. This stands for seasonally, locally, and organic!

Now it is time to go out and purchase some glass Tupperware and get prepping!

CategoryFood and Drinks
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