How to Meal Prep and Plan for Busy Lifters

If you’re trying to get stronger but your diet is all over the place, you’re leaving gains on the table. The truth is, training is the easy part. Nutrition is what makes the biggest difference with performance and aesthetics. Life is busy. That’s where meal prep and planning come in. Here at GND we also have coaching who can help you dial in your nutrition and reach your goals.

Don’t overcomplicate this. You need protein, carbs, fats, fruits and vegetables. Start with the basics:

• Protein: chicken, ground beef/turkey, eggs, Greek yogurt, cottage cheese, protein powder

• Carbs: rice, potatoes, oats, fruit, wraps

• Fats: olive oil, nuts, avocado, cheese

• Fruits and Veggies: anything frozen or fresh you’ll actually eat
  
  
  

Bulk cooking in under 2 hours

Set aside two hours on Sunday and another quick hour mid-week. Cook your proteins and carbs in bulk:

• Grill or bake a tray of chicken or beef

• Make a big pot of rice or roasted potatoes

• Chop a few veggies or grab frozen ones you can microwave

Now all you have to do is mix and match during the week.

Microwavable Lifesavers for Quick Meals

Not everything has to be cooked from scratch. Keep these in your kitchen for zero-effort meals:

• Microwavable rice packs (90 seconds and done—brown, jasmine, or basmati)

• Microwavable potatoes (yes, you can poke holes in a russet or sweet potato, wrap in a paper towel, and microwave it in 5–8 minutes) or you can buy mashed potato cups

• Frozen veggies (steam-in-bag broccoli, mixed veggies, cauliflower rice—toss it in the microwave and you’ve got instant fiber and micronutrients)
  
  
  

Costco Protein Hacks

Busy lifters don’t always have time to grill chicken every week. Costco’s pre-cooked proteins are game changers:

• Rotisserie chicken (cheap, already cooked, lasts 2–3 days)

• Pre-cooked grilled chicken strips

• Smoked salmon packs

• Egg bites or hard-boiled egg packs

• Frozen turkey burgers or beef patties (microwave or pan in minutes)
  
  

Stock a couple of these and you’ll never be without protein.

Sample Meals to Fuel Your Training

Most lifters don’t need a Pinterest board of recipes—they need 3–4 go-to meals that fuel training and recovery. For example:

• Breakfast: eggs + oats + fruit

• Lunch: chicken + rice + broccoli

• Snack: Greek yogurt + berries + protein powder

• Dinner: beef + potatoes + salad
  
  Rotate seasonings and sauces so you don’t get bored.

Plan Around Your Training

If you lift in the evening, make sure your lunch and pre-workout snack have solid carbs. If you lift in the morning, dinner the night before should set you up for energy. A little planning keeps you fueled instead of dragging through workouts.

Emergency Backups

Busy lifters need grab-and-go options for when meal prep falls apart. Always keep:

• Protein shakes or RTDs

• Beef jerky or deli meat

• Microwavable rice packs

• Pre-washed salad bags
  
  

The Bottom Line

Meal prep isn’t about eating the same dry chicken all week. It’s about taking the stress out of food so you can focus on lifting, recovering, and getting stronger. Between microwavable carbs, frozen veggies, and Costco’s pre-cooked proteins, you really don’t have an excuse to skip meals. Keep it simple, repeatable, and easy to adjust.