Meal Prep Made Simple: 8 Recipes to Fuel Your Workouts
Between workouts, work, and family life, fueling your body can start to feel like another “to-do.” But meal prep doesn’t have to mean eating dry chicken and rice every day. With a few flexible recipes and a bit of planning, you can nourish your body, save time, and reduce weekday stress — without sacrificing flavor or variety.
Let’s walk through 8 easy, meal prep ideas that help you fuel your workouts, promote optimal recovery, and feel energized all week long.
Why Meal Prep Matters
Meal prepping is one of the simplest tools for staying consistent with fueling — especially for active individuals balancing workouts, work, and other responsibilities.
When you have nutritious options ready, you’re less likely to under-fuel or grab something that leaves you hungry again in an hour.
Benefits of meal prepping:
Supports consistent energy and performance
Improved recovery and energy for the next workout
Reduces stress around food choices
More control over your schedule and grocery budget
Encourages balanced nutrition without rigidity
The Flexible Prep Framework
Forget the “Sunday marathon prep” — try this instead: The 2+2+2 method.
Pick 2 proteins, 2 carbs, and 2 veggies for the week. Mix and match for endless combos.
Example:
Proteins: chicken, eggs
Carbs: rice, sweet potatoes
Veggies: peppers, broccoli
Add fruit, sauces, seasonings, and sides to keep meals exciting and satisfying.
Building a Balanced Performance Plate (Moderate Training)
35% carbs, 25% lean protein, 40% fruits/vegetables
Add healthy fats
Don’t forget to hydrate!
Change the percentages based on hard/easy training days
Time Saving Tips
Use frozen and canned produce (look for no sugar/salt added)
Double up dinner portions = lunches for the next day
Keep grab-and-go snacks in your bag
Batch cook proteins or grains once and then use for various meals throughout the week
Additional Tips
Plan meals around weekly grocery store sales and in-season produce for budget-friendly options
Buy pantry staples in bulk
Make a list ahead of time and stick to it!
8 Simple Meal Prep Recipes for Busy Weeks
1. Overnight Oats (with 3 Easy Variations)
Base Recipe:
½ cup rolled oats
½ cup milk (or milk alternative) (fairlife = more protein)
¼ cup Greek yogurt
1 Tbsp chia seeds
½ banana or ½ cup fruit
Drizzle of honey or maple syrup
Combine all ingredients in a jar, stir, and refrigerate overnight.
Variations:
PB Banana: Add 1 Tbsp peanut butter and cinnamon.
Berry Almond: Add frozen berries + sliced almonds.
Mocha Protein: Stir in 1 scoop chocolate protein powder and 1 tsp instant coffee.
2. Egg Muffins
Perfect for grab-and-go breakfasts or snacks.
Ingredients:
8–10 eggs
1 cup diced turkey sausage
½ cup diced peppers
¼ cup shredded cheese
Salt, pepper, and herbs to taste
Instructions:
Whisk eggs and seasonings in a large bowl.
Stir in veggies and cheese.
Pour into greased muffin tin and bake at 375°F for 18–20 minutes.
Store in fridge 4–5 days or freeze for later.
3. Protein Energy Bites
A pre- or post-workout favorite.
Ingredients:
1½ cups rolled oats
½ cup peanut butter (or nut butter of choice)
⅓ cup honey or maple syrup
1 scoop protein powder
Mini chocolate chips (optional)
Instructions:
Mix all ingredients in a bowl.
Chill for 30 minutes.
Roll into 1-inch balls and refrigerate.
4. Sheet Pan Chicken & Veggies
One pan = minimal cleanup.
Ingredients:
1 lb chicken breast or thighs, cubed
2 cups broccoli florets
2 cups diced sweet potatoes
2 Tbsp olive oil
Salt, pepper, garlic powder, paprika
Instructions:
Preheat oven to 400°F.
Toss all ingredients together on a sheet pan.
Bake 25–30 minutes, stirring halfway (cook chicken to 165°F)
Serve with rice, quinoa, or wrap in a tortilla.
5. Southwest Burrito Bowls
Fuel for performance, not deprivation.
Ingredients:
1 cup cooked brown rice or quinoa
½ cup black beans
½ cup corn
½ cup grilled chicken or ground turkey
Top with salsa, avocado, lettuce, and lime juice
Instructions:
Layer rice, protein, beans, and veggies in a bowl.
Add toppings and fresh lime before serving.
Store prepped bowls up to 4 days in the fridge.
6. Greek Chicken Wraps
A Mediterranean-inspired lunch that’s easy to prep.
Ingredients:
Whole grain wrap
3 oz cooked chicken breast
2 Tbsp hummus
¼ cup chopped cucumber
1 Tbsp feta cheese
Tzatziki or Greek yogurt drizzle
Instructions:
Spread hummus on wrap, layer ingredients, roll tightly, and cut in half.
Add greens or tomato for extra crunch.
7. Salmon Rice Bowls
Balanced, omega-3-rich meal for recovery.
Ingredients:
4 oz salmon fillet
½ cup cooked basmati rice
½ cup roasted zucchini or broccoli
1 Tbsp olive oil or tahini dressing
Instructions:
Bake salmon at 400°F for 12–14 minutes.
Cook rice according to instructions (1 cup rice = 2 cups water, bring to a boil, let simmer for 20 minutes)
Roast veggies in olive oil with salt and pepper for 30 minutes at 400°F
Assemble bowl
8. Crockpot BBQ Chicken
Ingredients:
2 large chicken breasts (sliced in half)
2 tbsp of low-sodium soy sauce
½ cup honey hot BBQ sauce
2 tbsp of butter
Seasonings of choice (garlic powder, pepper)
Instructions:
Add chicken to crockpot and mix soy sauce, BBQ sauce, and seasonings
Pour over chicken, and add 2 tbsp of butter
Cook on low for 6-8 hours (internal temp of 165°F)
Serve as sandwiches, sliders, or with rice and veggies
Need more individualized nutrition support? Reach out for a free discovery call. Follow @thenondietsportsrd for more sports nutrition tips!
Happy fueling!
