October 14, 2020
The Fastest Proven Way to Meal Prep
WRITTEN BY Jesse O'Brien

Setting up your environment for success is one of the underpinning habits that lead to favorable body composition changes, mental acuity, and optimal energy management. Do you have convenient access to nutritional choices that support your health and fitness goals? If you do not, this article will lay out the fastest proven way to meal prep and curate healthy and easy options for fueling so that each day it becomes easier to make good choices and decrease your chances of “falling off the wagon.”

Protein - Always have a full day’s worth of protein in your fridge.

Protein is the single most important macronutrient to emphasize. The benefits of protein include:

-Boosting metabolism

-Decreasing hunger

-Repairing muscle tissue at the cellular level

If you make sure  to have protein on hand consistently, you will be in good shape.


1. Preheat the grill to low/medium temperature.

2. Wipe off the grill with a metal brush.

3. Spray avocado oil on the grill.

4. Season meat with salt and pepper to taste.

5. Place meat of your choice on the grill.

6. Cook beef to 125º and chicken to 165º.


1. Preheat oven to 450º.

2. Get out a metal tray, place tinfoil over the tray.

3. Season meat with salt and pepper to taste.

4. Place meat of your choice on the tray.

5. Cook beef to 125º and chicken to 165º.

Protein Insurance Policy - Your insurance policy is a way to have good options on hand consistently, even when you are low on food. Here are some solid options for busier weeks or when you’re in a pinch for time. These options have a longer shelf life than typical animal-based protein options:

1. Aidells Smoked Chicken Sausage

2. Ducktrap Smoked Trout

3. Epic Bars

4. Canned Salmon

5. Canned Wild Sardines

6. Canned Chicken Breast



While you are cooking your meat, you can be cooking your vegetables simultaneously.

1. In a large pot, boil 1 cup of water.

2. Place leafy greens of choice into a pot: kale, spinach, turnip, and mustard greens work well here.

3. Cook for about 5-7 minutes, until the greens have wilted.

4. Do not add spices until you are ready to eat the meal, as adding salt will cause water to be pulled from the vegetables and water to sit at the bottom of the Tupperware.

Vegetable Insurance Policy

1. Baby carrots

2. Mini sweet peppers


Not everyone will need starches so this is an optional step for those who have a leaner body composition, high energy expenditure, or goals that dictate starch consumption.

The Instapot is one of the best options for simple and delicious preparation of starches. Amaranth, millet, quinoa, or white rice are great options depending upon the goal at hand. White rice has a high glycemic index for those with leaner body compositions or those needing a fast-acting carbohydrate source.

1. Rinse grain in Instapot for 30 seconds.

2. Dump water down the drain.

3. Rinse for a second round to remove excess starch from the grain; this will improve the texture and taste.

4. Look up the water-to-grain ratio. For example, with sushi rice, it is a 1:1 ratio.

5. Consider making about 2-3 days’ worth as this is an easy hack for the week, but grains typically get a hard/poor texture when sitting in a fridge for a long time. About 2 cups of rice is sufficient for most people.

6. After you have placed the proper ratio of grain and water, hit the applicable button and let the Instapot do its work. For example with sushi rice, hit the “Rice” button.

Starch Insurance Policy

1. Rice cakes (Add fruit spread, not jelly for post-workout as needed.)

2. Fruit juice of choice for post-workout (based on goals and body composition)

Food Storage

1. After you have cooked everything, place all meat in either tinfoil or Tupperware, or wrap it individually.

2. Place vegetables in Tupperware.

3. Place grains in Tupperware.

Putting Your Meal Together

1. At the beginning of each day, place your protein, vegetable, and starch (as needed) into your meal containers.

2. Add any spices or sauces to your meal. This step goes a long way to make the meal different, interesting, and sustainable to eat each day.

3. Place all meal containers into your lunchbox

If you’re looking to make your nutritional plan run on autopilot and finally reach your health and fitness goals, schedule a FREE strategy session with a professional Central Athlete coach today.

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