This past weekend, I decided to use my free time and culinary skills for a good cause. My friend Bruce, also a Fitness Realist, reached out to me for help with his health and fitness journey. He wanted a meal plan that would align with his Personal Trainer's recommendations. I needed to make it easy for him to hit his daily protein and calorie goals without too much hassle or stress. Together, we prepped meals that not only fit his dietary needs but also made dinnertime a breeze.
Bruce's Meal Prep Breakdown
Here's a look at what we prepared specific his individual needs:
Sides:
21 sides of Mashed Potatoes: 295 calories, 4.8g protein per serving
Proteins:
6 Turkey Meatballs: 522 calories, 65.1g protein in total
4 Marinated Chicken Breasts: 487 calories, 74g protein in total
5 Marinated Pork Chops: 408 calories, 61.5g protein in total
12 Lemon Dill Salmon Fillets: 438 calories, 64.8g protein in total
6 Smoked Salmon Fillets: 438 calories, 64.8g protein in total
12 Smoked Pork Chops: 408 calories, 61.5g protein in total
14 Smoked Chicken Breasts: 487 calories, 74g protein in total
In total, we prepped 59 meals. Our goal was to ensure Bruce's dinners complemented his daily breakfasts and lunches, keeping his total daily intake within the range of 1,500-1,700 calories and 100-135g of protein. This plan gives him balanced nutrition while supporting his fitness goals.
Creating a Balanced Meal Plan
The key to our meal prep was balance and simplicity. By prepping everything individually, Bruce can mix and match sides (rice he’ll cook as needed) and proteins to keep his meals interesting and satisfying. Each meal is easy to prepare, requiring little to no focus-perfect for someone with a busy schedule.
With his standard breakfast and lunch totaling around 400 calories and 30g of protein each, our dinner plans ensure he stays on track. The variety in our meal prep also means he won't get bored, making it easier for him to stick to his plan.
Looking Ahead
This experience sparked a lot of new ideas for meal prepping and health planning. It’s been rewarding to see how a little planning can make a big difference in someone’s health journey. There’s definitely more to come, so stay tuned for future updates and tips on living well.
As for my own health and fitness goals... that’s a story for another day (coming soon).
Kind regards,
Samuel Cannon
Personal Chef
Culinary Arts Degree, Johnson & Wales University
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