Weekly Meal Prep Ideas & Recipes

By Will Florance
30 June 2016

You can’t out train a bad diet. Nutrition is the essential key to any strength, conditioning and physique goals. Maintaining a proper nutrition plan is virtually impossible without a little bit of planning and consistency. In the busy modern world, the key to finding this consistency is meal prepping. Having meals ready and available means you won’t be reaching for junk food or any unhealthy snacks. Planning your meals will also help cut the costs associated with sustaining a healthy diet on the go!

Below we’ve recommended 8 different meal prep ideas. Each meal prep includes four meals; breakfast, morning snack, lunch and afternoon snack. Dinner and supplementation isn’t included. Each prep has different calorie, protein, carbohydrate, and fat levels so you’ll be able to find the perfect match depending on your goals.

Meal Plan #1

Meals 

Breakfast – Boiled eggs, baked beans, baby spinach and baked sweet potato

Morning snack – Greek yoghurt and banana

Lunch – Grilled steak, broccoli and brown rice

Afternoon snack – Grapes and walnuts

Calories & Macronutrients:

2358 calories
166 grams protein
206 grams carbs
75 grams fat

For Meal Plan #1 recipes and more information click here.

Meal Plan #2

Meals

Breakfast – Chia pudding, Greek yoghurt and banana

Morning snack – Tuna and Vitaweats

Lunch – Bolognese beef mince and sweet potato mash

Afternoon snack – Cottage cheese and tomato

Calories & Macronutrients:

1836 calories
152 grams protein
144 grams carbs
66 grams fat

For Meal Plan #2 recipes and more information click here.

Meal Plan #3

Meals

Breakfast – Baked egg and vegetable cups, baby spinach and tomato

Morning snack – Cashew coconut biscuits and apple/banana

Lunch – Chicken stir-fry with brown rice

Afternoon snack – Greek yoghurt and raspberries

Calories & Macronutrients:

 1462 calories
 110 grams protein
 90 grams carbs
 72 grams fat

For Meal Plan #3 recipes and more information click here.

Meal Plan #4

Meals

Breakfast – Chocolate overnight oats

Morning snack – Homemade hummus and carrot sticks

Lunch – Mexican pulled chicken with corn and coriander brown rice

Afternoon snack – Greek yoghurt with seed mix

Calories and Macronutrients:

1844 calories
114 grams protein
170 grams carbs
 74 grams fat

For Meal Plan #4 recipes and more information click here.

Meal Plan #5

Meals

Breakfast – Cottage cheese and avocado on corn thins

Morning snack – Banana and almonds

Lunch – BBQ Asian style chicken thigh, sweet potato mash and snow peas

Afternoon snack – Greek yoghurt and blueberries

Calories & Macronutrients

1767 calories
110 grams protein
95 grams carbs
95 grams fat

For Meal Plan #5 recipes and more information click here.

Meal Plan #6

Meals

Breakfast – Chipolata sausages, boiled egg and spinach and rocket mix

Morning snack – Cottage cheese and cherry tomatoes

Lunch – Slow cooked chicken curry and brown rice

Afternoon snack – Boiled egg, almonds and a carrot

Calories & Macronutrients

1942 calories
148 grams protein
114 grams carbs
95 grams fat

For Meal Plan #6 recipes and more information click here.

Meal Plan #7

Meals

Breakfast - Homemade granola and Greek yoghurt

Morning snack - Sweet potato fries

Lunch - Shredded chicken with black beans, broccoli and rice

Afternoon snack - Carrot sticks, cucumber and cherry tomatoes

Calories & Macronutrients

1836 calories
152 grams protein
144 grams carbs
 66 grams fat

For Meal Plan #7 recipes and more information click here.

 

Meal Plan #8

Meals

Breakfast - Banana bread with Greek yoghurt, sliced bananas and honey

Morning snack - Avocado and tuna

Lunch - Leek and chorizo impossible pie

Afternoon snack - Kiwi fruit and WPI shake

Calories & Macronutrients

1162 calories
82 grams protein
41 grams carbs
73 grams fat

For Meal Plan #8 recipes and more information click here

 

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