Fitness Meal Prep 101: Why It Works & How to Make It a Habit

Fitness Meal Prep 101: Why It Works & How to Make It a Habit

by | Mar 19, 2025 | Blogs

Meal prepping is one of the most effective ways to stay on track with your fitness goals. Whether you’re training for competition, improving your martial arts performance, or just trying to live a healthier life, having your meals planned and prepared in advance eliminates the guesswork and helps you fuel your body with the right nutrients.

In this post, we’ll break down:
✔️ Why meal prep works
✔️ How to get started
✔️ How to make it a lasting habit

Why Meal Prep Works

✅ Saves Time & Reduces Stress – No more scrambling to find a healthy meal after a long training session or workday. Your food is ready when you need it.

✅ Helps with Portion Control – Overeating is easy when you’re not tracking your meals. Prepping ahead ensures you eat the right amounts for your fitness goals.

✅ Supports Your Training & Recovery – Eating balanced meals with lean protein, healthy fats, and complex carbs fuels performance and speeds up recovery.

✅ Saves Money – Meal prepping is way cheaper than eating out or buying expensive pre-made fitness meals.

✅ Eliminates Bad Food Choices – When you have healthy food ready, you’re less likely to grab fast food or snacks that don’t support your fitness journey.

How to Get Started with Meal Prep

Starting meal prep doesn’t have to be overwhelming. Follow these simple steps:

🔹 Step 1: Plan Your Meals

  • Decide what you’ll eat for the week. Keep it simple, pick a protein (chicken, fish, tofu), a carb (rice, quinoa, sweet potatoes), and a vegetable (broccoli, spinach, bell peppers).
  • Stick to meals you enjoy to make it sustainable.

🔹 Step 2: Make a Grocery List

  • Write down exactly what you need to avoid buying unnecessary items.
  • Buy in bulk to save money on staples like rice, oats, and frozen veggies.

🔹 Step 3: Batch Cook & Store Properly

  • Cook your protein, carbs, and veggies in large batches.
  • Store meals in airtight containers. Use glass containers for easy reheating.
  • Refrigerate meals for the next 3-4 days and freeze extras for later.

🔹 Step 4: Portion Out Your Meals

  • Use a food scale or portion out meals based on your daily calorie and macro goals.
  • Label containers to keep things organized.

🔹 Step 5: Keep It Simple & Repeat

  • Stick to easy, repeatable meals to make meal prep efficient.
  • Adjust based on what works for you, experiment with new recipes when you’re comfortable.

How to Make Meal Prep a Habit

✔️ Set a Meal Prep Day – Pick a day (Sunday works for many people) to prep your meals for the week. Treat it like an important training session.

✔️ Stay Consistent – The more you meal prep, the easier and faster it becomes. Start with just a few days’ worth of meals if prepping for the whole week feels like too much.

✔️ Have a Backup Plan – Life happens. Keep a few emergency healthy meals in the freezer or stock protein bars, nuts, and other quick options for busy days.

✔️ Track Your Progress – Notice how meal prep helps your energy levels, workouts, and recovery. Keeping track of progress will motivate you to stick with it.

✔️ Make It Enjoyable – Play music, listen to a podcast (like the Warrior Mindset Podcast), or prep with a friend to make it fun.

Meal prepping isn’t just about eating healthy, it’s about setting yourself up for success in fitness and in life. By planning ahead, you save time, money, and mental energy while ensuring your body gets the fuel it needs.

Start small, stay consistent, and before you know it, meal prepping will become second nature. Your body (and your training) will thank you for it.

Need help with your fitness and nutrition goals? Visit us at and learn to train like a warrior! 💪

10 things you can do after over-eating

10 things you can do after over-eating

by | Dec 28, 2022 | Blogs

Overeating is a common occurrence and it’s important not to be too hard on yourself. Take time to relax and focus on taking care of yourself, get plenty of sleep, stay hydrated, eat slowly, choose healthy, whole foods, eat smaller, more frequent meals, get moving, seek support, and be patient. It takes time to develop healthy habits and get back on track after overeating.

Don’t beat yourself up: Overeating is a common occurrence and it’s important not to be too hard on yourself. Remember that it’s okay to indulge every once in a while, and that you can get back on track.

Practice self-care: Take time to relax and focus on taking care of yourself. This could mean taking a warm bath, going for a walk, or spending time with loved ones.

Get plenty of sleep: A good night’s sleep can help you feel more energized and motivated to make healthy choices. Aim for 7-9 hours of sleep each night.

Drink plenty of water: Staying hydrated can help you feel fuller and more satisfied, which can help prevent overeating. Aim for 8-10 cups of water per day.

Eat slowly: Take your time when you eat, and pay attention to your body’s hunger and fullness cues. This can help you eat less and feel more satisfied.

Choose healthy, whole foods: Focus on eating foods that are high in nutrients and low in added sugars and unhealthy fats. This can help you feel more nourished and satisfied.

Eat smaller, more frequent meals: Instead of eating three large meals each day, try eating smaller meals or snacks every 3-4 hours. This can help keep your energy levels stable and prevent overeating.

Get moving: Exercise can help you feel better physically and mentally, which can make it easier to stick to healthy habits. Try to get at least 30 minutes of moderate activity each day.

Seek support: Surround yourself with supportive people who can help you stay on track. This could include friends, family, or a support group.

Be patient: It takes time to develop healthy habits and get back on track after overeating. Be patient with yourself and remember that it’s okay to have setbacks along the way.