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GREAT MEAL PREP RECEPEIS FOR A BUSY LIFESTYLE

Writer's picture: Christian FenoffChristian Fenoff

Updated: Jul 4, 2024

Here‘s a few of my favorite and super simple meal prep recipes! Meal prepping is an amazing tool for keeping your nutrition in check as you will have a consistently macro-friendly meal for the week to come. It takes an hour out of my Sundays to prepare all of my six lunches for the week (and for those who don’t know eating 4,000kcal a day means these are BIG lunches). These recipes are easy to make, budget-friendly and they always taste amazing!


  1. Pasta Bolognese (pasta with meat sauce)



  1. Ingredients:

    1. 1 box of pasta (you can use whatever brand/shape you enjoy; I used Banza Chickpea Pasta which is a great high-protein alternative)

    2. 1 container of pasta Sauce (you can use whatever Jared sauce you like or you can make your own!)

    3. 1lb of lean ground beef (93-7 is preferred; you can use any ground meat. I'm sure pork, veil, or lamb would be amazing in this recipe as well!)

    4. Spices: red chili flake, parsley, fennel seed, oregano, rosemary, salt, pepper

    5. 1 White onion

    6. 1 tbsp of garlic

    7. Optional: grated parmesan cheese, green onions


Cooking prep: chop onions into small pieces; weigh out all your foods to make sure your calories are accurate


  • Begin by boiling your pasta water over medium-high heat (don't forget to salt your pasta water)

  • In a separate frying pan begin to heat a small amount of butter or oil over medium heat (MEASURE YOUR BUTTER OR OIL!!!)

  • Add your chopped onions to the frying pan along with 1 tbsp of garlic

    • Let the onions sautee for 15-20min or until translucent and fragrant

  • Once onions appear done, add 1lb of ground beef to the saucepan and let brown until fully cooked

    • Halfway through cooking, add spices to the meat (spices are free flavor, meaning most have no caloric value so spice your meals to your liking!)

  • Add the pasta to your boiling water and cook for 1 min LESS than the manufactures recommended time

  • Strain the pasta once finished and add the pasta to the sauce and toss lightly

  • Top with parm cheese and green onion


CALORIES PER SERVING WITH THE FOLLOWING INGREDIENTS (divided into 5 meals)

-Banza chickpea pasta

-Classico Three Cheese Pasta Sauce

-93-7 Ground beef (grass fed)

-1 White onion (10 oz worth)

-1 tbsp parm cheese


Kcal: 406

Carbs: 34g

Fats: 14g

Protein: 39g


  1. Terikiyi chicken over rice



  1. Ingredients:

    1. 1lb of chicken breast or thighs (thighs have a bit more fat percentage but they taste much better in my opinion)

    2. 4 cups of DRY white or brown rice (make sure to measure and account for the calories of dry rice)

    3. 1 lb of broccoli (could use any vegetable here but broccoli is a favorite of mine)

    4. 2 tbsp garlic

    5. 2tbsp soy sauce

    6. 2 tbsp sriracha

    7. 1tsp honey

    8. 1 lemon

    9. 1 lime

    10. Spices: Black pepper; red chili flake

    11. Optional: green onion

Cooking prep: dice your chicken into small cubes and marinate covered in the fridge in the following marinade:

1tbsp minced garlic

2tbsp soy sauce

2tbsp sriracha

1tbsp honey

Lemon & lime juice

Black pepper and chili flakes

*Allow marinating for anywhere from 4-12 hours


**Weigh and measure everything to ensure the accuracy of your calories


-Begin by adding 4 cups of water to a saucepan and allowing it to boil over medium-high heat

-Once boiling, add your rice to the pot, cover and remove from heat for 7-10 minutes

-In a large frying pan or cast iron skillet, heat oil or butter on medium heat (use just enough to coat the bottom of the pan)

-Add your marinated chicken to the pan and allow it to cook fully

  • IF YOU USE CHICKEN BREAST: add a splash of soy sauce to your chicken about halfway through cooking to allow the breast to stay moist.

-In a seperate frying pan, add your broccoli (or whatever veggie you choose), 1tbsp of garlic, and ¼ cup of water.

-Cover saucepan and allow to steam over medium-high heat until broccoli is soft

-Combine all your ingredients and enjoy!


CALORIES PER SERVING WITH THE FOLLOWING INGREDIENTS (divided into 5 meals)

-Great Value White Rice

-Chicken Thighs

-Great Value Frozen Broccoli (1lb bag)


Kcal: 425cal

Carbs: 64g

Fats: 5g

Protein: 32g



  1. Roasted BLT+T Sandwich



  1. ingredients

    1. 10 slices of bread (you can use whatever bread you choose; I suggest a good thick-cut wheat sandwich bread but low-calorie wraps are always a great alternative!)

    2. 10 slices of Bacon (you can use turkey bacon as a lower-calorie option as well)

    3. 2 large tomatoes

    4. 1 large head of romaine lettuce (I've also turned this into a BST-T: Bacon Spinach Tomato & Turkey sandwich)

    5. 1 lb of turkey breast (you can buy, cook and slice your own breasts but for time's sake I purchase pre-packaged deli meats)

    6. 1/2 medium avocado

    7. Optional: Pickles, mayo, mustard, cheese, peppers

Cooking prep: slice your tomatoes into ¼-½ inch thick slices; prep bacon on a wire rack with a rimmed baking sheet beneath it


-Begin preheating your oven to 400℉

-Once preheated, place the baking sheet with bacon into the oven and cook until the preferred texture (can’t have a good sandwich without some good crispy bacon)

-Take each slice of bread and prepare it one of three ways:

  • Toast it until golden brown

  • Pan-fry with a bit of oil or butter until golden brown (like making a grilled cheese!)

  • Just plain bread; can't go wrong with the basics!

-Once your bread is ready, add your lettuce, tomato, and turkey to each sandwich.

-When your bacon is done, pat dry with a paper towel to ensure the removal of any excess grease that may subside on the bacon’s surface.

-Add bacon and any condiments you enjoy to your sandwich!


CALORIES PER SERVING WITH THE FOLLOWING INGREDIENTS (divided into 5 meals)

  • Hillshire Farm Oven Roasted Presliced deli meat

  • Sara Lee White brioche bread

  • Great Value Hickory Smoked Bacon

  • Fresh Tomato

  • Fresh Romaine Lettuce


Kcal: 461cal

Carbs: 49g

Fats: 16g

Protein: 31g


Bon appetite everyone! I hope these may help if you find yourself struggling to get good ideas in for meal prep for your weeks. I recommend everyone try this method for eating at least once! It has helped me and many other busy individuals I know keep their nutrition in check while working with those crazy schedules. Each of these meals takes me about an hour to get fully prepared and cleaned up for the entire week. I hope everyone enjoys the week to come. Stay motivated my friends!


Oh and as always:

Protein, protein, protein

Water, water, water


-Your Favorite Trainer



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CHRISTIAN FENOFF 

NASM CPT CNC 

Christian Fenoff is a NASM Certified Personal Trainer, Corrective Exercise Specialist,  and Nutrition Coach looking to get you into a healthier, happier lifestyle! 

“I am aware that the strength and knowledge I’ve gained from my experiences can help other people who are on the same path. Sharing my successes lifts others and sharing my mistakes protects them.” -Anonymous 

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