Meal prep makes hard training weeks easier by turning a few basic groceries into ready-to-eat fuel.
Keep the system simple
Ingredient prep, component prep, and full meal prep are all valid.
The goal is not perfect containers; the goal is food that is ready when the athlete is tired.
One good prep session can change the tone of an entire training week.
Build around a few high-value foods
Pick 2 proteins, 1-2 grains, vegetables, and snack items.
Chicken, salmon, turkey, eggs, chickpeas, rice, quinoa, oats, fruit, and trail mix cover a lot of ground.
The best prep plan is one the athlete will actually eat by Wednesday.
Cook once and mix throughout the week
Sheet-pan chicken and veggies, burrito bowls, overnight oats, egg muffins, and energy bites are strong defaults.
Use sauces and seasonings to create variety without making five different meals.
The prep should make lunches and dinners feel automatic.
Have a plan when prep does not happen
Rotisserie chicken, microwave rice, frozen vegetables, and canned beans are excellent emergency food.
Semi-prep is better than no prep.
The backup plan should be cheap, fast, and realistic.