NUTRITION: How to Meal Prep for Better Nutrition

Words: Zoe Wilson

Photos: Mike Blewitt

Nutrition is one of the most important keys to performance. But, with busy training schedules, work and family life, sometimes food can become an afterthought. The good news is a little energy spent on meal prep can yield multiple benefits on the trails. Here’s how to do it. 

Benefits of meal prep

There are many benefits to meal prep for athletes. Meal prep can not only help encourage a diet that meets sports nutrition needs, but it can also save time and money and decrease food waste in the process.

If performance on the bike is the goal, planning and prepping meals and snacks in advance means more control over the food you eat and less reliance on grabbing food on the go. This makes it easier to eat nutrient-packed meal and snack options that better meet your specific training needs. 

On busy days, being a little more organised with food can save significant amounts of time. By scheduling some time in advance, all the cooking and cleaning is done – a quick heat and eat is all that’s required at the end of a long day. Taking time to plan meals and snacks reduces the number of trips to the supermarket during the week meaning more time for training and recovery. 

Thinking about what to cook and preparing a list, can help save money at the checkout too. Buying in bulk is often cheaper, particularly if living alone. Having food prepared also means less reliance on takeaway food, eating out or grabbing snacks on the go – another big win for the wallet. 

Finally, meal prep can also help the planet by reducing food waste. Preparing in advance means better management of items and quantities needed for the week. No more throwing out the dead vegetables in the bottom of the fridge! 

Meal prep for beginners 

Meal prep does not have to be complicated to be effective. Even taking small steps to prep meals in advance can have a big impact on time management, food costs, and improve the quality of meals to help with performance.  

If you’re a meal prep beginner, start with just one or two of the following:

• Double the recipes cooked during the week. Individually portion the meal into separate containers and store in the fridge to eat in the next 1-2 days or freezer to eat in the next few weeks. 
• Double the quantity of an ingredient you are already cooking. For example, double the mince cooked for a spaghetti and use half of it for tacos or chilli con carne or double the rice or pasta and use as a side with multiple meals. 
• Chop a big batch of fresh produce to use in salads or as snacks for the week or roast a big batch of vegetables to use as sides for dinners or lunches.
• Rather than prepping all meals for the week, just focus on one. For example, if you often skip breakfast, prepare a big batch of Bircher muesli on a Sunday night so breakfast is sorted for the week. 

Prep like a pro

Ready to turn pro? If it’s time to level up your meal prepping, try these steps:

Get out the calendar. 

Pro meal prepping requires a little more planning. So, review work, life and training schedule for the upcoming week. Identify training sessions and other commitments and then work out which meals to focus meal prepping efforts on. For example, if you know you have strength session in the gym on a Wednesday night, make sure you have an easy protein and carb-rich meal option ready to go for when you walk in the door. Know you have an early ride scheduled on Tuesday before work, stock the pantry with snacks to eat pre- or post-ride so you can just grab and go. 

Based on your schedule review, block out a time to do the grocery shop and prep your meals and snacks. Setting this time aside will ensure other life commitments don’t sneak in and derail your efforts. 

Make a list 

Once the meal prep focus for the week is identified, work out what recipes to cook. A good idea is to choose just two or three well-balanced meals and be smart with the portions and use of leftovers. Also plan snacks so you don’t get caught out without a good option. Now… make a list. Work through the ingredients needed for each recipe. Speed up the time in the shops by organising the list based on where you find ingredients in the store. For example, put all the fruit together, vegies together and canned goods together. 

Shop once

Once the list is organised, do the shop. To save money, buy ingredients on special and fresh produce that is in season. If a recipe calls for an ingredient that is out of season, either swap for something that is in season, or hit the frozen aisle (frozen is just as, or in some cases more nutritious so this is a win-win!). 

Prep it and store it

Think about the recipes planned for the week and the order you can cook them in to save time. For example, prepping a meal that needs to bake in the oven first, will then allow you to cook another meal on the stove while the first meal is baking. Or chop all your fresh produce for all recipes in one go before you start cooking. 

Be careful with food safety as there is nothing like a bout of gastro to slow you down and hinder performance. Use separate boards for fresh produce and meat and be sure you cook all meals to the correct temperatures. Store them promptly and correctly, too. Label containers with the meal and date to help keep track. Have a look at the Health Direct website for some great advice if unsure. 

Crush it

By following these easy steps, you can ensure you are giving your body what it needs to perform at its peak. Start slowly and build your meal prep routine as you gain confidence. If you have any questions along the way, visit a Sports Dietitian who can help with tailored advice to suit you and your goals on the bike.