Meal Planning Made Easy

Uncategorized Nov 25, 2018

As a community I feel we’re becoming smarter and smarter about working out. Social sources like Youtube, Instagram, and Facebook seem to be exposing us all to SUPER valuable information and also really seem to be making exercising “cool” again.


On the other side of the “cool” stuff is something that we often forget about OR just completely ignore.

A clean diet.

Yeah that’s not the fun stuff, BUT it’s the most important stuff. If you don’t make changes to a bad diet you can expect to see little or no changes no matter how hard you workout.

So how do we make better choices? Do we just like… eat a bunch of chicken breasts? Well, you can but it doesn’t have to be that boring.

To cut to the chase you have to do something called meal prep. Meal prepping is the key to weight loss ESPECIALLY when you lead a busy life - and let’s face it, we’re all pretty busy.

What is Meal Prepping?

When you meal prep you’re just preparing all of your meals for the week AHEAD of time.

This is a HUGE time saver and a HUGE help in controlling junk food urges.

The idea is that if you have healthy food readily available, you’re going to choose that healthy food over you know… Whataburger or Sonic (not that I have anything against Whataburger, I love it actually).

So if we continually make better food choices we will ultimately see more results.


First, pick out a day to prep everything.

International prep day is Sunday so if you’d like to join in on that you can.

Usually reserve about two hours to complete everything.

Next, figure out how much food you’ll need for each meal so you don’t buy too much or too little of something.

I start by looking at my day.

In order to make it through each day I need:

  1. Breakfast (with tons of coffee)
    1. 4 eggs
    2. 1 cup of oatmeal
  2. A snack mid-morning
    1. Protein Bar
  3. Lunch
    1. 6 ounces of chicken 
    2. half of a large sweet potato
    3. Fist sized portion of vegetables
  4. Another snack (usually after I workout)
    1. Protein Shake
  5. Dinner
    1. 6 ounces of chicken
    2. half of a large sweet potato
    3. Fist sized portion of vegetables

Now what you're probably thinking is "man that's boring" or "man he really likes sweet potatoes" which yes, I do. But I'm keeping this simple so things don't get too confusing.

In terms of what I need to buy at the grocery store, all I need is:

  1. Total for breakfast all week:
    1. 20 eggs
    2. 5 cups of oatmeal
  2. Total for mid morning snacks all week:
    1. 5 Protein Bars
  3. Total for Lunch all week:
    1. 30 ounces of chicken
    2. 2 and a half large sweet potatoes
    3. plenty of veggies
  4. Total for afternoon snacks all week:
    1. 5 protein shakes
  5. Total for Dinner all week:
    1. 30 ounces of chicken
    2. 2 and a half sweet potatoes
    3. plenty of veggies

In even simpler form:

  1. 20 eggs
  2. 5 cups of oatmeal
  3. 5 protein bars
  4. 60 ounces of chicken breasts
  5. 5 large sweet potatoes
  6. 5 protein shakes
  7. Plenty of vegetables

That could get you from Monday to Friday. I leave Saturdays and Sundays open because we typically like to make fresh cooked healthy meals. 

how do i prepare all of this food.

This is the fun part. Don't look at cooking as a chore. Treat it as a milestone in your week. 

chicken breast.jpg

That being said, you don't want meal prep to last forever. 

I've found that my favorite way to cook my food is primarily on the grill. But you can choose your favorite method of cooking. 

veggies and potatoes cook very easily in either a steamer or in the microwave. 

where do i put all this food i cooked?

This is kind of a no brainer but I feel it’s worth mentioning.

Life is much easier when each of your meals are pre measured into individual Tupperware containers.

So all you would need for the week is 15 stackable Tupperware containers.


In closing

The most important idea to hold onto from all of this is that this process needs to be repeated week by week. Stay in it for the long haul and I promise you'll love the results you see. 

Happy Prepping


P.S. If you want a little more direction, click the button below to download our weight loss meal plan. It's Free!


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