Meal Prep Made Easy: Weekly Meals in Under 60 Minutes

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Meal prep is a necessity for most athletes and competitors because it helps you maximize your dietary intake to fuel peak performance. Whether you’re looking to put on muscle mass, cut fat, or simply feel good, what you eat matters. For most people though the thought of spending an entire Sunday afternoon preparing meals can be overwhelming. We’ve pulled together our top tips to help make meal prep a faster, easier process.

What The Sheet​

You can save time by baking and roasting your protein and veggies on sheet pans.

• Bake chicken or turkey on a sheet pan with foil dividers to cook up 2-3 flavors at once. Eating the same chicken day after day can get old quickly so try mixing options like lemon pepper, honey mustard, buffalo, or italian spices. Check here for some of our favorite chicken recipes.
• Roast your veggies together based on their cook time vs. separate pans. You can prep a large batch and pair the slow-roasting onions, carrots, cauliflower, or potatoes on one large sheet pan and your faster-roasting asparagus and zucchini in another. Toss both with olive oil. Pop the slow-roasting ones in for 20 min first then put the second pan in to finish cooking at the same time.

Ice, Ice Baby​

Save time (and money) by buying and prepping your smoothie recipes in bulk, blend with your favorite beverage, pour into a muffin tin and freeze for grab-and-go smoothies all week. Pro tip: mix up one or two different options in the same tin to have more variety throughout the week. Looking for a great smoothie recipe? Check out our top BBcom smoothie and shake recipes.

Jar It Up​

Put your dressing at the bottom of the jar then layer cucumbers and peppers. Next add in your leafy greens or grains and then put in a paper towel square at the top to absorb any extra moisture. Screw the lid on tight and you can store it in the fridge for multiple days for a quick grab-and-go option. Prepping bigger batches takes almost no extra time. Our favorite is this healthy mason jar taco salad.

Slow Ride, Take It Easy​

Let your meals cook themselves overnight or during the workday with a slow cooker. You can easily add in chicken, rice, and vegetables, set the timer, and return to a fully cooked meal prep. Divide into containers and you can have lunches or dinners for all week. Take a look at our list of crock pot recipes to get started today!