Meal Prep for Gains: The Basics

Ask any experienced lifter what separates those who make gains from those who spin their wheels—and they’ll probably mention one word: consistency. Meal prep is one of the most effective ways to stay consistent with your nutrition goals. Whether you’re bulking, cutting, or maintaining, prepping your meals in advance keeps your diet clean, your macros aligned, and your wallet happy.

Why Meal Prep Works

When you’re hungry and tired after a workout, the last thing you want to do is cook. That’s when bad choices happen—takeout, skipping meals, or just eating whatever’s fast. Meal prep removes the guesswork and ensures your body always has fuel ready when it needs it.

• Saves Time: Cook once, eat for days.
• Saves Money: Bulk ingredients are cheaper than daily meals.
• Builds Discipline: Keeps your goals top-of-mind throughout the week.
• Tracks Macros: It’s easier to log exact nutrition from prepped meals.

What You’ll Need to Get Started

• Reusable containers (preferably BPA-free and microwave safe)
• Kitchen scale and measuring cups
• Rice cooker, sheet pans, air fryer, or Instant Pot (optional but helpful)
• Basic spices and sauces to avoid flavor fatigue

Sample Meal Prep Workflow

1. Choose Your Proteins: Chicken breast, ground turkey, lean beef, tofu, or eggs.
2. Select Complex Carbs: Brown rice, quinoa, sweet potatoes, oats, or whole wheat pasta.
3. Add Veggies: Broccoli, green beans, bell peppers, zucchini, carrots, or spinach.
4. Batch Cook: Cook everything in bulk using the oven, air fryer, or stovetop.
5. Portion and Store: Use your kitchen scale to evenly portion out meals based on your macros.

Macro-Friendly Prep Tips

• Use cooking sprays instead of oils to save fat grams.
• Mix and match your carbs and veggies to keep meals interesting.
• Add healthy fats like avocado, olive oil, or nuts just before eating to keep them fresh.
• Cook proteins with minimal marinades to avoid excess sugar and sodium.

Staying Consistent

The key to meal prep isn’t perfection—it’s persistence. If a full week is overwhelming, start with 3 days. Use Sunday and Wednesday as your prep days. Track your food in the FitGitt App so you always know where you stand with your calories and macros.

Final Thoughts

Meal prep isn’t just for bodybuilders—it’s for anyone serious about results. It simplifies nutrition, builds habits, and saves you from last-minute food decisions that don’t align with your goals.

If you want to take your fitness to the next level, start with your kitchen. For more meal guides and macro-based templates, visit FitGitt.com.