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5 Minute Protein Meal Prep

Updated: Sep 26, 2023

Don't know where to start when it comes to healthy meal prep? No worries. We recommend making it as simple as possible.


And that means starting at the basics...prepping only protein!

At our gym our biggest goal is teaching our members sustainable nutrition and fitness habits that enable them to achieve their total body transformation. But what we've noticed in the last decade with clients is when they first start with their goals they tap into an "all or nothing" mentality with EVERYTHING. It's no surprise that within weeks they become complacent with their fitness goals and progress halts. The biggest thing any individual who has health goals needs' to understand is it is okay and necessary to take things slow. Doing so will give you time to adopt new and necessary habits that are important for your total body transformation!


The last thing we want is for you to tap into unsustainable habits that get you no where fast.


Our biggest approach with our clients at our gym is to make sure our clients are learning sustainable habits that will over time lead to their total body transformation! It's already overwhelming of starting the new habit of exercising. So why not ease your way with your nutrition by simplifying one healthy aspect? And that be prepping ONLY protein for the week!


The reason we prioritize protein is for 3 reasons:

  1. Protein has a satiating effect - making you feel fuller for longer which will naturally help you to be in a calorie deficit for your fat loss and building muscle goals.

  2. You need a high protein diet to build muscle. Why build muscle? You'll want to build muscle to have a leaner body composition and to have a faster metabolism.

  3. Protein has the highest thermic effect of food. Which means your body has to burn more calories, compared to the other macronutrients carbs and fats, to digest it.

So...we think you know what you need to do 😉 Consume more protein!











Foods that are highest in protein are all animal sources! Think of chicken, beef, poultry, seafood, eggs, etc.

Now that you know the benefits of protein and what it is, let's talk about how much you need to purchase! Let's assume you only need protein for your lunches for five days of the week (M-F). We recommend aiming for 6-8 ounces of a protein source per meal!


What you need to know is that 1 lb of protein = 16 ounces.


From here, it is simple math. 5 lunches X 8 ounces = 40 ounces. 40 ounces/16 ounces = 2.5lbs


Now, when you go to the grocery store, you know for 5 lunches you need 2.5lbs of any protein source of your liking.


To find out how we prep our protein and make a meal out of it in less than 2 minutes, checkout the video here: 👉👉👉 https://youtu.be/6ZkcprDYWBA



Ready to crush your fitness & health goals at our gym? Schedule your call below!





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