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Meal Plans

Learn new tips and tricks to help you commit to your meal plan goals once and for all.


I get it, meal prepping can be hard. You have to figure out what to prepare, for how many days, how to store it, and how to stay committed.  Trust me, preparation is the key on your journey! One common mistake is not having healthier alternatives readily available to support your fitness goals. Whether you are a beginner meal-prepper, or you’ve been on this journey for a while now, it is important to add some variety into your meal plan; and that’s where I come in! I’m here to serve as a meal prep guide, your one stop shop for all things meal planning.

This page will contain everything you need to maintain a successful and tasteful meal plan.  Throughout the year, I will share some of my favorite, quick meal prep recipes to help you along your journey.  No worries, these recipes will be easy to create and fun to make.  You do not have to be a world-renowned chef to properly meal prep. Stick with me, and we can do this together!

Food Storage & Reheating Meals

So, let’s get started! Before we make our grocery list and start preparing in the kitchen, there is an art to meal prepping; and as I’ve stated preparation is the key.  Let’s say you are prepping for the week, I like to go by a rule of thumb of preparing 2 – 3 days’ worth of food, which should take 45 minutes to 1 hour, then prep again mid-week for the remaining part of the week.  This ensures you get FRESH food and you have variety – when both of those things are absent, then you potentially end up tossing food which leads to food waste.

Others may prefer preparing for 5 days, keeping 3 days’ worth of meals in the refrigerator, and freezing the remaining 2 days.

In any case, in order to do this properly, you must make sure you have the right type of containers to preserve the freshness of your meals.

Our friends at The Container Store have a host of meal prep containers to choose from that would be perfect to kick off your new journey. Here are some extra tips to think about when selecting meal prep containers and using them to store and reheat your meals:

  • Be sure that containers are airtight when freezing additional meals throughout the week.
  • If you use plastic containers, make sure they are BPA free.
  • Defrost any frozen meals in the fridge the night before you eat them.
  • If you are reheating your meals in the microwave, glass containers are best.

A Little Bit of This, a Little Bit of That: Multi-Tasking in the Kitchen

One of the most important benefits of meal prepping, aside from the healthy lifestyle, is the time you can save during the week when meals are prepped and ready to go.  It might seem overwhelming at first to cook a week’s worth of meals at one time, but have no fear… Super Kev is here 🦸🏾‍♂️ … and I have all the tips and tricks you need to make it seamless and fun.

Mastering the art of multi-tasking in the kitchen will not only take away some of your anxiety about cooking so much food at one time, but it will decrease the amount of time you are in the kitchen.

For Mediterranean Meals, you can actually bake a protein like chicken, AND roast veggies for that meal at the same time. Oven roasted veggies are an easy and delicious way to get your necessary servings of roots and greens, without breaking the bank, your diet, or taking up all your time. My savory roasted vegetables for meal prep are one of my favorites to accompany any protein, and over the course of this journey, I’m confident you will see it pop up in a meal prep recipe from time-to-time.

We Belong Together

Meal prep can be fun and easy, and if you stick with me on this journey I promise to help you make it both! If you are serious about your meal prep journey (of course you are!), I recommend you download the Fit Men Cook App!  With over 400 meal prep recipes and accompanying videos, it is your one stop shop for all things meal prep.  The app even has a meal prep calendar feature built-in that allows you to add your choice of recipes to your calendar for each day, and once selected you can even make your grocery list for the week’s meals right in the app.  If you download the app or not, I will be posting meal prep tips and recipes that will help you stay the course with your newly found love for meal prepping. Whether its breakfast on-the-go or smoothies to get your through the week, my recipes will walk you start to finish.  I’m looking forward to seeing how you will reimagine some of these dishes to fit your fitness journey. As you start this journey, remember you are the executive chef of your kitchen, each dish reflects you and your new lifestyle. Each meal is one step closer to where you want to be physically, so let’s get started “preppy “(meal preppy that is 😉), and let’s kick off the year on the right foot. BOOM!