If you’ve ever been interested in meal prepping, you’ve probably seen images of perfectly curated meals online or on social media. But if you’re a normal human being and have super busy schedule: you work a full-time job, have kids at home, care for others, work a side job, etc., it can be really hard to chef up meals for the week. Regardless, it is possible to prepare healthy and tasty meals in advance. Looking back, meal prepping for the week helped me save so much time and money during my busiest weeks as a young professional. Here are some invaluable meal prep tips for busy athletes, strategies to help those with hectic lifestyles.
Meal Prep Tips for Busy Athletes
Plan Ahead Like a Pro. Success in meal prep starts with strategic planning. Take a moment each week to outline your training schedule, commitments, and potential time constraints. Identify the days when you’ll have less time for meal preparation and plan accordingly. Having a well-thought-out meal plan can streamline your grocery shopping and prep time.
Each week, I’ll make time to review my store circular to look for discounts on certain items. When certain fruits, vegetables, and items like beans, rice and pasta go on sale, I’ll purchase those, tailoring my meals based off of the sales I can find in stores.
Batch Cooking for Efficiency. Efficiency is key for busy athletes. Consider batch cooking on your less hectic days, weekends, or evenings. Prepare large quantities of staple foods like rice, quinoa, or grilled chicken that can be portioned and stored for multiple meals. This not only saves time but ensures you always have a nutritious option readily available.
Embrace the Power of the Freezer. Your freezer is a secret weapon in the battle against time constraints. Prepare and freeze individual portions of soups, stews, and casseroles. These frozen meals can be easily reheated when time is of the essence, ensuring you have a nutritious and satisfying option without resorting to fast food.
Invest in Quality Storage Containers. Having the right containers can make or break your meal prep game. Opt for high-quality, airtight containers that are microwave-safe and easy to stack in your fridge or freezer. This makes it convenient to organize and access your meals, saving you time and ensuring your food stays fresh. You can find great containers at stores like Target or Amazon, durable pieces that will also transfer well if you’re bringing your food to work or on the road.
Balance Macro-nutrients. Athletes need a well-balanced diet to meet their energy demands. When meal prepping, ensure that each meal includes a balance of carbohydrates, proteins, and healthy fats. Carbohydrates fuel your workouts, proteins aid in muscle repair, and healthy fats provide sustained energy. So, don’t just prep foods like mac and cheese. Incorporate ingredients like chicken, beans, peas, and other nutritious foods that are affordable and can help spice up your recipes.
Snack Smartly. In the midst of a busy day, snacks are your allies. Prepare healthy snacks like cut-up fruits, nuts, yogurt, or energy bars in advance. Having these snacks readily available can prevent impulsive, less nutritious choices (such as the vending machine or corner store) when hunger strikes.
Hydration is Non-Negotiable. Hydration is always something that I’ve struggled with as it’s often overlooked in meal prep discussions. Dedicate space in your meal prep routine for hydrating beverages like water or sports drinks. Staying adequately hydrated is vital for optimal athletic performance and recovery. I typically chose water over sports drinks or other liquids that contain extra sugar.
Experiment with Flavor. Avoid mealtime monotony by experimenting with different herbs, spices, and marinades. Not only does this add variety to your meals, but it also enhances the overall enjoyment of your food. Try prepping different flavors for your proteins or incorporating a variety of vegetables to keep your taste buds engaged. Below are a few spices that can help boost and increase the nutritional value of your meals:
- Cumin: Adds a warm, earthy flavor and is commonly used in Mexican, Indian, and Middle Eastern cuisines.
- Paprika: Comes in various forms (sweet, smoked, hot) and adds a vibrant color along with a mild to moderate heat.
- Turmeric: Known for its vibrant yellow color, it has a warm and slightly bitter taste. Common in Indian and Southeast Asian dishes.
- Coriander: Both the seeds and ground coriander add a citrusy, slightly sweet flavor to dishes. Often used in curry blends.
- Cinnamon: Adds warmth and sweetness to both sweet and savory dishes. Commonly used in Middle Eastern and dessert recipes.
- Chili Powder: A blend of ground chilies, cumin, and other spices, it adds heat and depth of flavor to dishes like chili, stews, and Mexican cuisine.
- Garlic Powder: Provides a convenient way to add garlic flavor without the hassle of fresh garlic. Great for savory dishes.
- Ginger: Fresh or ground ginger adds a zesty, slightly spicy kick to both sweet and savory dishes. Common in Asian cuisine.
- Oregano: A versatile herb with a robust flavor, commonly used in Mediterranean and Italian dishes.
- Thyme: Has a subtle, earthy flavor and pairs well with a variety of dishes, including roasted meats and vegetables.
- Rosemary: Offers a fragrant, pine-like flavor that complements roasted meats and vegetables.
- Smoked Paprika: Adds a smoky flavor to dishes, enhancing the depth of flavor, especially in barbecue and southwestern cuisine.
- Cayenne Pepper: Adds a fiery kick to dishes. Use sparingly if you prefer milder heat.
- Curry Powder: A blend of spices, including coriander, cumin, turmeric, and others, commonly used in Indian and South Asian dishes.
Listen to Your Body. While planning is essential, it’s equally important to listen to your body’s signals. Be flexible with your meal plan and adjust based on your energy levels, training intensity, and recovery needs. Your body’s nutritional requirements may vary, so stay attuned to what works best for you. This means some weeks you’ll need meals with more protein, more veggies, or more complex carbs. Being flexible can help ensure you’re giving your body the right fuel it needs.
Seek Support and Accountability. Meal prepping can be a team effort. If you have teammates or training partners, consider organizing a meal prep day together. This not only makes the process more enjoyable but also provides a support system and accountability to stick to your nutritional goals. When we first started dating, Kurt and I enjoyed packing our meals for the week- even though we didn’t live together yet! We learned together what worked, what didn’t, and what meals we enjoyed.