Maintaining optimal nutrition can feel like a juggling act for athletes with demanding schedules. That's where meal prepping for athletes comes in—offering a time-saving solution that ensures you stay fueled for peak performance. By dedicating a little time each week to planning and preparing meals, you can set yourself up for success, whether you're training for a big event or simply staying consistent in the gym.

 

Benefits of Meal Prepping for Athletes

Meal prepping for athletes is more than just a time-saver—it’s a game-changer for your nutrition and performance. One of the biggest benefits of meal prep is that it ensures you consume the right balance of nutrients to fuel your workouts and recovery.

Additionally, meal prepping eliminates the dreaded "What’s for dinner?" question, reducing decision fatigue and saving precious time during busy weeks. When you prioritize nutrition for athletes, you'll notice how much easier it becomes to stay consistent with your goals, even during the most demanding training cycles.

 

How to Start Meal Prepping: 3 Quick Tips

Starting with meal prepping might feel overwhelming, but it doesn’t have to be complicated. Follow these beginner meal prep tips to get started:

Plan ahead: Choose a few simple, balanced recipes you enjoy and create a grocery list based on your meal plan.

Invest in meal prep tools: Invest in quality meal prep containers, a reliable cutting board, and kitchen gadgets like a slow cooker or air fryer.

Schedule prep time: Dedicate a specific day (or break it up into a few days) to cook and portion your weekly meals

From there, you can start to narrow down the meal-prepping routine that makes the most sense for your routine, lifestyle, and food preferences.

 

Tips to Make Meal Prep Easier

Streamline your meal-prepping process with these easy meal-prep tips:

  1. Batch cook: Prepare large quantities of staples like grilled chicken or roasted veggies that can be used in multiple meals.
  2. Mix and match ingredients: Use versatile items like quinoa or sweet potatoes to create different meal combinations throughout the week.
  3. Freeze extras: Portion out meals into freezer-safe containers to have healthy options ready for busier weeks.
  4. Utilize frozen and pre-cut: Save yourself some of the work and grab pre-cut veggies and frozen options with minimal added oils and seasonings.  
  5. Make it fun: throw on your favorite background show, podcast, playlist, or audiobook to keep you company while meal prepping.

These time-saving meal prep strategies ensure that meal prepping for athletes remains practical and sustainable, even during hectic schedules.

Need a few more strategies? Check out these suggestions from our Registered Dietitians and our ultimate guide to all WAG’s meal-prepping resources.

 

Best Foods for Athlete Meal Prep

Choosing the right ingredients is key to successful meal prepping for athletes. Focus on these nutrient-dense staples:

  • Protein: Grilled chicken, ground turkey, grilled/baked fish, tofu, eggs, or lean beef.
  • Complex Carbs: Sweet potatoes, quinoa, brown rice, or whole-grain pasta.
  • Vegetables: Roasted broccoli, steamed carrots, spinach, bell peppers, stir fry mixes.
  • No-prep-needed snacks: Whole grain cereal, single-serving yogurt and cottage cheese cups, protein bars, whole fruit, mixed nuts.

These meal prep foods provide the foundation for healthy athlete meals, helping you stay energized and recover faster from workouts.

What about healthy fats? Most people will hit their daily fat target with tag-along macros from protein sources and oils from cooking. But avocado and nuts/nut butter are great options to round out your daily fat target. Our free macro calculator will help you determine exactly how many macros you need daily.

Guide Photo
Calculate Your Macros Like a Pro: Free Cheat Sheet!

We’re sharing our secret sauce and teaching you how to calculate your own macros.

Download Now

 

10 Examples of Athlete-Friendly Meal Preps

Here are ten easy and delicious athlete meal prep ideas to keep you fueled all week long:

  1. Grilled Chicken Bowl: Grilled chicken breast with roasted sweet potatoes, steamed broccoli, and avocado slices.
  2. Overnight Protein Oats: Rolled oats soaked in almond milk, mixed with protein powder chia seeds, and topped with fresh berries. Here are a few more of our favorite recipes.
  3. Quinoa Power Salad: Quinoa, black beans, diced avocado, cherry tomatoes, and shredded carrots tossed with a lime vinaigrette.
  4. Turkey Meatball Pasta: Turkey meatballs served over whole-grain pasta with a side of roasted zucchini.
  5. Salmon and Veggie Tray Bake: Baked salmon fillets with roasted asparagus, cherry tomatoes, and wild rice.
  6. Egg and Veggie Muffins: Baked egg muffins filled with spinach, bell peppers, and diced turkey bacon, paired with a slice of whole-grain toast.
  7. Greek Yogurt Parfait: Greek yogurt layered with granola, honey, and fresh kiwi slices for a quick recovery snack.
  8. Taco Bowl: Ground turkey or beef seasoned with taco spices, served with brown rice, black beans, shredded lettuce, and salsa.
  9. Stir-Fry Plate: Sautéed chicken or tofu with mixed vegetables like broccoli, snap peas, and carrots, served over quinoa.
  10. Hearty Chili: A slow-cooked chili made with lean ground beef, kidney beans, diced tomatoes, and bell peppers, stored in single-serving portions or frozen in larger portions to defrost when needed.

These healthy prep recipes are packed with nutrients, have crossover ingredients, and are simple to prepare, making them ideal for athletes.

 

Meal Prepping for Busy Athletes: How WAG Can Help

Meal prepping for athletes is one of the most effective ways to stay on track with your nutrition, maximize your performance, and save time. By incorporating these strategies into your routine, you’ll hit your fitness goals and feel more organized and in control of your meals.

If you need personalized support deciding exactly what, how, and how much to prep, work with one of our expert nutrition coaches! They’ll provide personalized meal prep ideas tailored to your unique goals, food preferences, and schedule. Start meal prepping with confidence and fuel your journey to success!