Meal Prep

Meal preparation, or meal prep for short. One of the most essential and widespread aspects of a strength athlete's diet. But what is behind it? What should you pay attention to? And how do you do it properly? Here are our tips and tricks!

Rule number 1 - Keep it simple!

Meal prep must be suitable for everyday use. Preparing your food has to be quick, not too strenuous and, ideally, fun so that you are not tempted to skip a batch of meal prep. That's why your meal prep should always be as easy as possible and only as complicated as necessary. This means it's best to focus on basic ingredients such as lean meat, vegetables, spices and eggs. You don't have to conjure up a 5-star meal out of a hat, the food should a) fill you up and b) cover your macro and micronutrients for the day. Everything else is optional. Timeless meal prep classics include roast chicken with rice or beef with green vegetables. Scrambled eggs are also a good way to get your healthy fats. The rule here is: brilliantly simple is simply brilliant!

Rule number 2 - The right amount

It is important to find the right balance here. Meal prep should be sufficient for several days in order to save as much time as possible and remain suitable for everyday use. However, this is not the end of the story - the last portion should still taste fresh and delicious and not be half rotten in the Tupperware. Therefore, only prepare enough food to last for around 3 - 5 days. This will help you to eat optimally during the week and still enjoy fresh food. You will also rarely or never have to throw food away. To accurately define the right amount, we recommend calculating your daily calorie, macro and micronutrient requirements in an accurate calorie calculator and measuring your ingredients accordingly. To be on the safe side, use a precision scale to weigh your meat or fish to ensure that your protein requirements are covered!

Rule number 3 - It can also be sweet

When you think of classic meal prep, you usually think of a Tupperware box full of chicken and rice, and there's absolutely nothing wrong with that per se, but pre-cooked food has to be anything but boring. That means for you: High-protein desserts also fill you up and are healthy. And even more importantly, they add variety to your everyday prep routine and make eating much more than just eating. A feast for the palate. The house recommendation: For example, try a cup full of skyr (500g), 300g berries, 30g whey and a delicious flavor drop from Franky's. This will give you a delicious tasting protein bomb with tons of vitamins.

Rule number 4 - Follow through

This rule sounds simple and it is simple, but that doesn't make it any less important for your success! Yes, people will look at you funny. Yes, friends may tease you or try to persuade you to eat junk food if you sit there with a Tupperware container while they eat burgers or something similar, but you have a clear goal in mind: your dream body. And this should be worth the discipline, so stick to your plan! So think about what is more important to you: short-term satisfaction of your desires or long-term success. Your decision.