How to set up your weekly nutrition in 2 hours or less

Start by writing a weekly plan for how many meals you’ll need to prepare. If you are looking to make changes to your body shape or performance, it’s not necessarily essential that you prepare every meal in advance.

Meal prep is for when you can’t get the right quantities of the right foods at the right time.

Plan to cook double each evening then “lunchover” the extra portions.

When you prep your food we are going to double up on each meal. For example I prepare food for both my wife and myself, so for each meal I prepare, I need to prepare 4 portions.

Two portions for the evening (one for each of us) and two portions for the next day. You can also double up your breakfast to make your snack for the afternoon.

We’ll do this is four stages

1. Proteins
2. Starch’s
3. Veggies
4. Fats

1. Season your meats and get them in the oven

Image courtesy of Fit men Cook

You can use this little trick I picked up from the Fit men cook app Seasoning the same meat three ways in one pan can keep things just interesting enough.

2. Prep your carbs

Remember this is the minimalist guide. The very easiest way to prep your starch carbs is to wrap a load of potatoes and sweet potatoes in foil and sling them in the oven for 60 minutes on 180 degrees. When they are done, leave them to cool, scoop out the flesh and mash it. Hey presto you have both sweet potato mash and white potato mash!

The easiest way to prep brown rice.

1. Add the desired amount of rice to a pan.
2. Add three times the volume of the rice in boiling water.
3. Reduce hob to the very minimal heat until water has evaporated (about 17-20mins)

Or alternatively you can buy microwaveable packs too. Bare in mind rice won’t keep very long and it’s best not to freeze it!
3. Steam a boatload of veggies!

You don’t need to complicate this bit. Chop plenty of vegetables that require approximately the same amount of time to cook. Get them into a tiered steamer, when they are done, run them under cold water, strain and then portion them out as needed.

You now have your protein carbs and veggies sorted… feel free to be smug!

Next up snacks

4. Use your snack to top your fats and vitamins up

Chop some salad veg for those added micronutrients; add some nice olive oil and you can also up the protein by adding some of your meat or your protein source from breakfast; for example some ham hock.

Nuts and seeds are also a great source of essential fats and easy to snack on.

Ok, you’re all set!

 All you need to do now is heat up your meals and put some aside for the following day.

Don’t let the thought of eating healthily seem daunting! Meal prep doesn’t have to be a laborious process. When you want to cook something Michelin star then by all means go to town!

But remember, when you are short on time and want to get things in order, it is possible and you can do it!

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