I get it. You want to maintain or build an amazing physique, but spending countless hours cooking each meal and shelling out a fortune on food is just not practical. I agree—"ain't nobody got time fo' dat !" So, here are 6 customizable meals that won't break the bank and that you can easily prep at the beginning of the week—and then freeze—so you can stay on track and accomplish your goals.
These six meals are quick, affordable, and chocked full of the macros you'll need to power through a week of grueling workouts. An added bonus: They're time efficient. Each meal can be prepared in mass in less than 25 minutes and can be customized to complement your diet and goals. Just prep, freeze, and defrost.
1. BBQ Chicken Wrapped Asparagus
Hands down, this is one of my favorite meals. It's a super easy way to get your daily dose of veggies, and it's easily customizable so you can really make the meal your own. Go seasonal with your farmer's market faves or put a new spin on flavor by mixing in different spices.
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2. Wild Game and Black Bean Stuffed Bell Peppers
You 'mirin?! Well, if not, you should. Wild game is a fantastic protein source that's generally much lower in fat than beef and is often a better source of iron, zinc, and omega-3 fatty acids. Not sure how to cook that gamey meat? Mix it with some black beans and a little salsa, stuff it in a bell pepper, and BOOM—certified muscle-building meal.
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3. Stuffed Muscle Eggs with Pita Bread
Don't be fooled by the looks of this meal. Between the eggs, yogurt, and fish, it packs quite a protein punch. Eat it for breakfast or lunch, and I guarantee you'll feel energized to attack your daily workouts.
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4. Spicy Flank Steak Kabobs with Sweet Potato
If I could only prep 3 meals per week, they'd definitely be breakfast, lunch, and my post-workout meal. The last thing you want after an amazing training session is to be unprepared. Use this post-workout meal—full of vitamins B, E, iron, and antioxidants—to refuel your body, replenish nutrients, and aid in muscle building and recovery.
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5. Turkey Meatloaf with Spinach and Whole Wheat Pearl
Time to dust off your muffin pan! Steer clear of sugary carbs and use your baking tray for good with this easy meal you'll prep in virtually no time at all. Add your own swag and flavor with optional seasonings like olive tapenade and fruit.
6. Sesame Tahini Shrimp and Zucchini Linguine Pasta Salad
One of my mottos: "No boring food. Ever." That's especially true for salads. Spruce up that lowly bed of lettuce with good-for-you protein and fresh, raw veggies. In the right amount they can be satisfying, filling, and supply your body with the needed vitamins, antioxidants, and enzymes to aid in digestion, heart function, and overall health.
Note: If you're concerned about the fat content, then simply remove the sesame oil which adds about 60 calories with 7g of fat.
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