Diet & Fitness

Meal Prep Diet Basics

Many people ask me how I was able to lose over 30 lbs in 12 weeks and win my first men’s fitness competition. Each time they expect that I am going to reveal some ancient training secret, new fat loss and muscle building supplement or new cutting edge science. The look of supprise and disbelief is always the same when I respond with “meal preparation.”

“By failing to prepare, you are preparing to fail.” ― Benjamin Franklin

Ask any successful business person, professional athlete or entertainer and they will tell you that there will be no success without preparing your game plan. For almost 10 years I trained hard, tried every new supplement on the market, but I was never able to get as lean as I wanted to be while keeping that hard earned muscle. The missing piece of the puzzle was meal preparation. Once my coach taught me the basics of meal preparation, I was able to breakthrough every plateau that had been holding back the true potential of my physique.

The 5 Basics of Meal Prep:

  1. Buy Food Containers / Tupperware: Think about how easy it is to eat out, fast food, take-out and packaged meals from the frozen food section. All of these options offer convienient food that is packaged to go. Turn your refrigerator into a ready to eat, clean machine and purchase 6-10 food containers.


2.  Choose a Diet or Meal Plan: Your diet is your game plan. Are you going to add mass or lean down for summer, vacation or a competition? Choose the diet that is right for you and your goals. Diets can be found online for free or custom made for you through a coach or specialist. If you can’t find the right diet or still don’t know where to begin, feel free to contact us at for custom made diets and meal plans that will help you achieve your fitness goals.

3. Hit the Grocery Store: Your diet and meal plan will identify the food and ingredients that you will need. This is where you purchase your ammo and fuel for the week of battling the heavy iron. Shop around the edges of the store where protein, fresh fruit and and vegetables are found. Avoid the center isles of processed pitfalls.

4.  Make Time: I usually take about 30 min on Sunday evening and Wednesday evening to cook all of my meals for the week. On Sunday I cook my meals for Monday-Wednesday and on Wednesday evening I cook my meals for Thursday-Saturday. (Sunday is my cheat day, so I usually leave this day for patio drinks and brunch)

5.   Get a Travel Bag:  Unless you work from home or in an office with a kitchen, you are going to need pack your food and eat it on the go or wherever you set up shop for the day. This can be made easier with the purchase of a travel bag with built in coolers that keep your meals fresh. I really like the design and function of 6 Pack Fitness bags.

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