Good for everyone
The athletes who eat well consistently are rarely the ones with the most willpower. They are the ones with a plan and food ready to go. A little prep at the start of the week makes good choices the easy choices.
Step 1: Plan
Pick two breakfasts, two or three lunches and dinners, and two snacks for the week. Repeating meals is fine. It saves time, money and decisions.
Step 2: Shop once
Write one grocery list from your plan and check what you already have before you go.
Step 3: Cook in batches
- Cook a big pot of rice, potatoes or pasta
- Bake or air-fry a tray of chicken, or brown a pan of lean ground turkey
- Roast two trays of vegetables at the same time
- Prep grab-and-go breakfasts like overnight oats or egg muffins
Step 4: Build balanced containers
Fill each container with a portion of protein, carbohydrates and vegetables. On harder training days, add more carbohydrates. On rest days, add more vegetables.
Step 5: Store it safely
Refrigerate food within two hours of cooking and eat it within three to four days, or freeze portions for later in the week.
Don't forget training-day snacks
Have an easy carbohydrate snack ready for one to three hours before training, and protein plus carbohydrates for after, like a smoothie or chocolate milk.
The Recipe Collection includes sixteen simple recipes built for this system, plus a fillable meal planner and grocery list.
Want it laid out for you? The Recipe Collection: 16 performance recipes with a meal planner and grocery list, as a fillable PDF you can start today.
See the Recipes Book a Free ConsultationFor general education only ‑ not medical advice.
