Need some meal prep inspiration or ideas for healthy recipes to try? We’ve got you! Meal prep is a GREAT way to plan ahead, save time and make sure you get all those macros in for the day.
We LOVE meal prep here in the FASTer Way community—so we’re sharing some of our favorite tips and tricks (plus a few recipes) with you to make meal prep a breeze. Be sure to enter the recipe into MyFitnessPal for an accurate macronutrient breakdown!
Meal prep best practices:
Make sure you have enough containers on hand to store your meals for the week.
Glass containers are a great option so you can take them right from the refrigerator to the microwave to reheat.
Chop and measure all your ingredients before you start (this is a HUGE time saver!). If you’re really short on time, shop the produce department for pre-cut veggies.
Prepare a large batch of a protein of your choice at the beginning of the week and use as needed. Try chicken breast, ground turkey, or lean ground beef. Season as desired, cook, and store in the fridge for 4-5 days. Use cooked meat in a variety of dishes throughout the week!
Cook up a big pot of brown rice to keep on hand and use as needed.
Burrito Bowls
Regular Macro Day | 4 Servings
Avocado oil for cooking
Chili powder, garlic powder, salt and pepper to taste
2 cups black beans, drained and rinsed
2 cups fresh or frozen corn
4 cups brown rice, cooked
2 lbs cooked chicken breast, ground turkey, or beef
1 pint cherry tomatoes, cut into quarters
1 cup salsa
1 lime
For Garnish (optional)
Fresh cilantro
Shredded romaine lettuce
Sliced avocado
Directions
HEAT avocado oil in a large skillet at medium heat.
ADD black beans, corn and seasonings to skillet, warm for about 3-5 minutes.
DIVIDE cooked rice and protein equally between four containers.
DIVIDE bean/corn mixture and cherry tomatoes equally between containers.
FINISH with a scoop of salsa and a lime wedge on the side of each container.
COOL and store in fridge for up to 5 days.
Planning to take your bowl on the go? Prepare garnishes as needed to ensure maximum freshness!
CHOP and combine fresh cilantro and shredded lettuce—store in a small bag to use as needed.
SLICE avocados as needed to garnish bowls and add a boost of healthy fat.
Chicken Grain Bowl with Roasted Veggies
Regular Macro Day | 4 Servings
Avocado oil for cooking
3 cups broccoli
6 medium sweet potatoes, cut into chunks
Garlic powder, paprika, OR Old Bay seasoning,
Sea salt and black pepper to taste
4 cups brown rice or quinoa, cooked
2 lbs chicken breast, grilled or baked
Directions
PREHEAT oven to 400ºF.
TOSS cubed sweet potatoes and broccoli florets in avocado oil, garlic powder, paprika, sea salt and pepper. Place on baking sheet.
BAKE for 30-35 minutes until sweet potatoes are tender and broccoli is roasted and caramelized.
PREPARE containers while vegetables are roasting. Equally divide cooked brown rice or quinoa and cooked chicken between containers. Add roasted veggies once cooked.
COOL and store in fridge for up to 5 days.
Banana Bread Overnight Oats
Regular Macro Day | 1 Serving (prepare as many as you need!)
½ cup oats
1 cup unsweetened almond milk
½ medium banana, mashed
2 tsp chia seeds
1 ½ tsp pure maple syrup
½ tsp cinnamon
2 Tbsp chopped walnuts or pecans
Directions
MIX oats, almond milk, mashed banana, chia seeds, maple syrup, and cinnamon in a mason jar or glass container until combined.
COVER and store in the fridge overnight .
TO EAT, remove from fridge and garnish with chopped walnuts or pecans.
ENJOY cold or heat in the microwave.
Simple Stir-Fry
Low Carb Day | 4 Servings
Avocado oil for cooking
1 yellow bell pepper, sliced thin
1 red bell pepper, sliced thin
1 large onion, sliced thin
Garlic powder, sea salt, and black pepper to taste
2 cups broccoli
1 cup carrots, thinly sliced (or buy shredded carrots at the store to save time!)
⅓ - ½ cup coconut aminos (for veggies) plus more to add to cauliflower rice
4 cups cauliflower rice, cooked and prepared
2 lbs cooked chicken breast, ground turkey or beef
Directions
HEAT avocado oil in a large skillet over medium heat.
SAUTE bell peppers and onions for 2 minutes, season with garlic powder, sea salt, and black pepper.
ADD broccoli and carrots, cook until crisp-tender.
POUR coconut aminos over veggies, stirring continuously.
DIVIDE cooked cauliflower rice and protein of choice equally between four containers. Add coconut aminos to taste to each container.
ADD veggies to containers, dividing equally.
COOL and store in the fridge for up to 5 days.
Strawberry Poppyseed Salad
Low Carb Day, 4 Servings
2 cups chicken breast, cooked and cubed
8 cups romaine lettuce or mixed greens, chopped
2 cups strawberries
1 medium red onion, sliced thin
½ cup slivered almonds, toasted
Clean Poppyseed Salad Dressing (Yields 4 servings)
½ cup olive oil
4 tsp honey
2 tsp apple cider vinegar
2 tsp dijon mustard
2 tsp poppy seeds
4 tsp fresh lemon juice
Salt and pepper to taste
For the salad:
SLICE all ingredients and divide equally among 4 containers
For the poppyseed dressing:
ADD all ingredients to a mason jar, shake to combine.
POUR over salad just before serving.
