Meal Planning and Meal Prep


Make fueling easier on your busiest days

Between school, practices, games, workouts, and travel, it isn't always easy to find the time to cook, or even sit down for a meal. Meal planning and meal prep can make it easier to have balanced meals and snacks ready during busy days and schedules.

Meal prepping means preparing some of your food ahead of time. It is a simple and helpful approach to cooking that involves setting aside a chunk of time or a day once a week to plan, shop for, and prepare food that will carry you through much of the rest of your week.

You don't need to cook every meal for the entire week. Even preparing one or two meals, a few snacks, or some key ingredients can make a busy week much more manageable. When approached correctly, meal prep can save time and money while reducing stress and food waste.

Why meal prep?

Meal prep can help you:

  • Save time cooking throughout the week when your schedule gets busy

  • Save money by relying less on takeout

  • Have fuel ready before or after training

  • Make balanced meals easier to put together

  • Reduce stress around figuring out what to eat

  • Reduce risk of skipping meals 

  • Reduce food waste by planning what you'll actually use


The 4-Step Meal Prep Method

  1. Plan

Start by looking at your week.

Think about:

  • When are practices and games this week?

  • Which days will be especially busy?

  • Will you need breakfast, lunch, dinner, or snacks on the go?

  • Which meals can you prepare ahead of time?

You don't have to plan every meal. Start with the meals or snacks you know will be hardest to fit into your schedule.

Set yourself up for success: Having a goal in mind for the week is a great thing. Knowing how many people you are meal planning for and what you are trying to achieve through your meal plan is a great start. Making a meal plan for the week and writing a grocery list can help keep you organized and efficient. If it helps, print your meal plan and post it on your fridge. 

Please see both templates in our Nutrition Portal.

Building a Balanced Athlete Meal

When putting together a meal, think: Carbs + Protein + Colour + Healthy Fats

  • Carbohydrates: Your body's preferred fuel source for exercise
    Examples: rice, pasta, potatoes, oats, bread, fruit

  • Protein: Supports muscle repair and recovery
    Examples: chicken, eggs, fish, Greek yogurt, beans, tofu

  • Colour: Provides vitamins, minerals, fibre, and other nutrients
    Examples: vegetables and fruit

  • Healthy fats: Support overall health and help keep meals satisfying
    Examples: avocado, nuts, seeds, olive oil, nut butter

You don't need to make every meal perfect. Aim for balance over time.

Please see the Game Day Nutrition module for more information. 

  1. Shop

Once you know what you'll need, make a grocery list. You can use the grocery list template provided in the portal. 

You can start by choosing the meals and snacks you want to prepare for the week, then make an organized grocery list based on what you plan to make.

Athlete Grocery Shopping List 

Protein

Opt for mostly lean protein sources

  • Eggs

  • Chicken breast (boneless, skinless)

  • Turkey

  • Turkey products (sausage, bacon)

  • Lean deli meat

  • Lean beef (90/10 or better)

  • Sirloin/tenderloin

  • Fish (salmon, tuna, cod, etc.)

  • Shrimp

  • Tuna packets

  • Pork tenderloin

  • Tofu

  • Milk (regular, chocolate milk)

  • Greek yogurt/yogurt

  • Cheese

  • String cheese

  • Beans

  • Edamame

  • Lentils

  • Beef or turkey jerky

  • Protein bars (10-15 g protein)

  • Protein powder (whey, soy, pea and 3rd party tested)

Carbohydrates

Choose 100% whole wheat/grain options

  • Bread or wraps

  • English muffins

  • Bagels

  • Cereal

  • Oats

  • Granola bars (Kashi, Luna, Clif, Larabar)

  • Tortilla/wraps

  • Pita bread

  • Pasta

  • Rice

  • Couscous

  • Quinoa

  • Potatoes (white/red/sweet/purple)

  • Crackers (Triscuits, Wheat Thins, Graham)

  • Pretzels

  • Corn

Colour

Choose fresh, canned, or frozen

Vegetables

  • Green leafy lettuce

  • Bagged salad

  • Broccoli

  • Asparagus

  • String beans

  • Bell peppers

  • Brussels sprouts

  • Cauliflower

  • Celery

  • Cucumber

  • Carrots

  • Mushrooms

  • Onions

  • Squash

  • Tomato

  • Zucchini

  • Beets

  • Cabbage

Fruits

  • Apple

  • Banana

  • Berries

  • Grapefruit

  • Grapes

  • Kiwi

  • Lemon

  • Lime

  • Mandarin oranges

  • Mango

  • Melon

  • Orange

  • Peaches

  • Pears

  • Plums

  • Dried fruits (1 tbsp = 1 serving)

  • Fruit cups (in own juice)

  • 100% fruit juice

Healthy Fats

  • Oils (olive, canola)

  • Avocado/guacamole

  • Nuts (almonds, walnuts, pistachios, peanuts)

  • Nut butter (peanut, almond)

  • Olives

  • Seeds

  • Flaxseed

Condiments and Spices

  • Spices (fresh/dried)

  • Vinegars (balsamic, apple cider)

  • Salsa

  • Mustard

  • BBQ sauce

  • Ketchup

  • Oil-based salad dressings

  • Hummus

  • Tomato sauce

Don't be afraid to use convenient options. Frozen vegetables, canned beans, pre-cooked rice, bagged salads, and store-bought sauces can all make meal prep faster.

You can also consider a grocery delivery service or farm share if it works for your household. This can mean less time shopping and potentially less money spent on impulse purchases. 

  1. Prep

Before you start cooking, make sure you have a clean and organized workspace. You don't need a huge kitchen or lots of fancy equipment. A few basic tools can go a long way:

  • A sharp chef's knife

  • A cutting board

  • 2-3 large bowls

  • 2-3 pots or pans

  • 1-2 baking sheets

  • A large spoon

  • A spatula

  • Containers for storing your prepared food

Keep a bowl or garbage bin nearby for food scraps so you can keep your workspace clean as you cook.

Prep the Right Amount

Cooking in larger batches can save time, but preparing an amount that you will realistically eat will help reduce food waste. You can also always freeze the food you don’t get to, or make extra food to have as backup in your freezer. 

As a general starting point:

  • Dry grains: ¼ cup is approximately one serving; 1 cup dry makes about 4 servings.

  • Cooked beans: ¼ cup is approximately one serving; 1 cup cooked makes about 4 servings.

  • Meat or fish: approximately 3-4 oz is a common serving size.

Athletes may need different amounts depending on their body, training, appetite, and schedule.

You also don’t need to spend the full day cooking. Instead, choose a few things that will make your week easier.

For example:

Cook:

  • A batch of rice or pasta

  • Chicken, turkey, tofu, or another protein

  • Roasted potatoes

Prepare:

  • Wash and cut fruit

  • Chop vegetables

  • Make overnight oats

  • Portion out snacks

  • Prepare sandwiches or wraps

Even preparing one meal or a few ingredients counts as meal prep and can help make your week a little easier.

  1. Mix and Match Your Meals

You don't have to eat the exact same meal every day. You can prepare a few ingredients and combine them in different ways throughout the week to keep your meals fresh, flavourful, and interesting. 

One easy approach is to prepare a few key ingredients or dishes separately and then mix and match them to create different meals.

Example

Prep once:

  • Chicken

  • Rice

  • Roasted vegetables

  • Avocado

  • Salsa

Then you can create:

  • Chicken wrap- Chicken + rice + vegetables + avocado + salsa

  • Chicken bowl- Rice + chicken + vegetables + avocado + salsa

  • Breakfast-for-dinner bowl- Rice + vegetables + egg + avocado

You don’t have to make identical containers of food, but you can prep foods in a way to create different meals during meal times. 

Once You’ve Prepped

  • Food safety guidelines suggest you can safely eat most things within 3–5 days of cooking them. Use your senses as a guide: does it still look and smell tasty? If not, better safe than sorry and you should throw it away. 

  • If you cook fish, eat it earlier in the week. It’s more perishable than many other items and tastes better closer to when it was cooked.

  • Always store dressings and dipping sauces separately. Keeping fragile items like lettuce dry is essential for fresher-tasting food. Investing in a few small sauce containers for this purpose is a great idea.

  • Allow your prepped items to fully cool before closing the lid on them. This can help prevent condensation from forming and keep your food fresh longer.

  • Choose storage containers that make the most sense for your lifestyle and budget. For small portions and composed meal prep, 30 oz glass containers are a great option because they can be safely reheated in the microwave.

Tips for Meal Planning and Prepping

  1. Choose Foods That Keep and Store Well

Some foods are especially convenient for meal prep because they maintain their texture and flavour when stored.

  • For salads: Choose sturdy vegetables such as kale, cabbage, and Brussels sprouts. Keep dressings separate and add them when you're ready to eat.

  • For proteins: Ground meats, chicken thighs, meatballs, burgers, soups, and stews can work well for meals that need to be prepared ahead of time.

  • For pasta: Store pasta with its sauce, or toss it with a small amount of oil if storing it separately to help prevent sticking.

  • For vegetables: Roasted vegetables can be prepared ahead and added to different meals throughout the week.

    1. Don't Forget No-Cook Options

Not every meal needs to involve cooking! No- or low-cook meals can be a great option when you're short on time.

Try:

  • Bean salads

  • Grain bowls

  • Sandwiches and wraps

  • Yogurt bowls

  • Overnight oats

  • Simple green salads

  • Smoothies

These options can make meal prep much easier during a busy week.

  1. Keep Your Meals Interesting- Pick a Few Flavour Profiles

Eating the same meal over and over can get boring. Try changing the flavour instead of completely changing the ingredients.

Try:

  • Mediterranean: lemon, garlic, olive oil, hummus, feta

  • Italian-inspired: tomato sauce, basil, Italian seasoning, parmesan

  • Mexican-inspired: salsa, avocado, beans, cumin, chili

  • Asian-inspired: soy sauce, sesame, ginger, teriyaki

You can then use the same ingredients in different combinations throughout the week without eating the exact same meal every day.

  1. Meal Prep Shortcuts

Meal prep doesn't have to mean making everything from scratch.

Store-bought sauces, dressings, dips, and other convenient ingredients can be great time-savers.

The goal of meal prep is to make eating well easier, not to create more work for yourself.

Try:

  • Frozen vegetables

  • Microwaveable rice

  • Canned beans

  • Pre-cooked chicken

  • Bagged salad

  • Store-bought pasta sauce

  • Pre-cut vegetables

  • Grab-and-go fruit

  • Individual portions of nuts or nut butter

Convenience foods can be part of a healthy athlete's diet. The best meal prep routine is one that you can actually stick with.

  1. Don't Stress About a Perfect Meal Prep

Some weeks you'll have time and energy to prep and other weeks, you won't.

You don't need a perfectly organized fridge, seven identical meals, or a full day of cooking to fuel yourself well.

Even small amounts of preparation can make a difference.

Maybe this week you:

  • Cook one batch of chicken

  • Make overnight oats

  • Wash your fruit

  • Pack a few snacks

  • Prepare tomorrow's lunch the night before

That's still meal prep!

Plan what you can. Prep what makes your life easier. Keep it flexible.


Sample Meal plan
Template Meal plan