Meal Prep: Save Time, Eat Better
Eating healthy sounds simple until real life hits. We’re tired, stressed, juggling work and family. In those moments, chopping vegetables or waiting for chicken to thaw feels like a lot. Grabbing a quick burger feels easier.
Meal prep helps bridge that gap. It’s not about perfection. It’s just a simple system that takes a little time now so your future self has it easier.
Why Meal Prep Helps So Much
Meal prep gives you ready-to-eat options when your energy dips. Think of it as the same idea behind strength training consistency: small things done repeatedly add up. You don’t need gourmet meals. You just need food that’s ready when you are.
The basics
Look 2–5 days ahead
Pick simple proteins and veggies
Prep in larger batches
Make busier days easier on yourself
You don’t need perfect meals. You just need meals ready when you need them.
If you want a simple overview of how to eat for strength, our Nutrition for Strength and Recovery guide walks through protein, carbs, fats, and hydration in more detail.
Start With a Simple Plan
Before you cook anything, look at your week. When are you slammed? When do you have a little more space? If you have a busy job or a family (or both), your schedule probably swings a lot. Meal prep gives you a buffer so you’re not starting from zero every night.
Create a rough template like:
Protein (chicken, beef, turkey, tofu)
Veggies (roasted, steamed, pre-cut mixes)
Optional carb (rice, potatoes, pasta)
You don’t need a perfect menu. Just a direction so you’re not guessing when you’re hungry.
Protein and Vegetables First
This is the simplest trick: batch your main ingredients.
Five chicken breasts take almost the same time as one
A big tray of roasted veggies takes 3 minutes to assemble
Cook once, eat several times
This frees up energy later in the week when you’re running between work, workouts, and everything else.
Block Out Time for Prep
Some people use Sunday afternoons. Some use weekday evenings. Some do smaller 20-minute sessions across the week. There’s no “right” way. Pick:
One bigger session
orTwo smaller ones
orOnly prep your protein
Even prepping one thing makes your life easier. Here’s a great infographic from Precision Nutrition with even more strategies.
A Done-For-You Option
If you want healthy meals without the grocery shopping and cooking, Fuller Nutrifuel has been a great option for a lot of bStrong members. Their meals can be delivered directly to bStrong at no extra cost, and you get a discount using code Bstrong10.
What This Looks Like at bStrong
Members who train in our Bellevue, Redmond, and Kirkland locations juggle busy work lives. Meal prep gives them fewer decisions to make. It also pairs well with our training model because having ready-to-go protein and veggies helps recovery, energy, and consistency.
If you want beginner-friendly strength tips too, you can check out our cornerstone guides like the Beginner Strength Blueprint or Strength for Busy People. They’re built for the same type of “busy adult who needs simple systems” approach.
How Beginners Can Start Today
Prep just your protein
Buy pre-cut veggies
Make two dinners that double as lunches
Use one sheet pan
Keep seasoning simple
Small wins beat perfect plans.
What to Expect in 4–8 Weeks
Less stress around meals
Better energy for training
More consistent eating
Fewer last-minute takeout decisions
Quicker recovery from sessions
Slow, steady changes stack fast.
Is This Right for You?
Meal prep usually makes sense if:
You feel rushed most weekdays
You skip meals or grab fast food often
You’re trying to build better habits
You want to support your training but don’t want complicated nutrition rules
Start Your 3-Week Trial
If you want structure with your training too, you can try our 3-Week Trial. You’ll get small-group personal training, coaching support, and simple nutrition guidance that fits your schedule.
Happy Prepping!
Your bStrong Team