Ditch the Chicken and Rice: Meal Prep for a Relationship with Food That Actually Lasts
By Brooke — Your gym bestie who actually shows up at 5am. Will make you love leg day. ·
Let’s Get Real About Food Freedom
I’m going to be real with you guys—if I had to eat plain grilled chicken and steamed broccoli out of a plastic container every single day, I would have quit the fitness industry years ago. When I was going through my own rough patch in my teens—dealing with a lot of anxiety and a really messy relationship with food—the idea of "meal prepping" felt like a punishment. It felt like I was just measuring out my worth in grams of protein.
But here’s the thing: once I started viewing food as fuel and, honestly, just something that’s supposed to be enjoyable, everything changed. I’m 23, living in Scottsdale, and running between the gym and my online coaching clients, so I don’t have five hours on a Sunday to spend in the kitchen. If you’re like me, you want to feel energized for that 5 a.m. leg day, but you also want to actually like what’s on your plate. Let’s talk about how to make meal prep work for your life, not the other way around.
The “Component” Method Over “The Recipe”
Most people get burnt out on meal prep because they try to cook five days of the exact same casserole. By Wednesday, you’re staring at that container like it’s a chore.
Instead, I’m a huge advocate for the "Component Method." Think of it like building a bowl at your favorite fast-casual spot. You aren't prepping meals; you’re prepping ingredients.
- The Protein: Two types. Maybe a batch of shredded chicken taco meat (so versatile!) and some air-fryer salmon or tofu.
- The Carb Base: One grain, like quinoa or jasmine rice, and one starchy veg, like roasted sweet potato cubes.
- The Greens: A big container of pre-washed massaged kale or arugula. (Massaged kale lasts way longer in the fridge, trust me.)
- The Flavor Bombs: This is the secret. Have a few sauces ready. A spicy peanut sauce, a lemon-tahini dressing, or even just a jar of really good salsa.
When you prep components, you can mix and match. Monday night might be a chicken burrito bowl; Wednesday lunch might be a salmon salad with sweet potatoes. It keeps your taste buds happy and your stress levels low.
Batch Cooking Shouldn't Be Your Entire Sunday
I hear so many of my clients say, "Brooke, I spent my whole Sunday prepping and I'm exhausted." Stop doing that! You need your rest day for your nervous system to recover, not for scrubbing pots.
Try the "One-Hour Power Hour." Set a timer for 60 minutes. That’s it. While your oven is roasting the sweet potatoes and chicken, you’re chopping cold veggies or boiling a pot of grains on the stove. If the timer goes off, you’re done. Whatever you got done is enough. We’re aiming for consistency, not perfection. If you have to grab a rotisserie chicken from the store to fill the gap? Do it. That’s still a win.
Fueling for the 5 a.m. Grind
If you’re coming to see me for a leg day session at 5 a.m., you need to be fueled, but you also don't want to feel heavy. My favorite pre-prep hack is overnight oats or chia seed pudding.
Prep these in individual jars on Sunday night. Add your protein powder, some berries, and maybe a little almond butter. When that 4:30 a.m. alarm goes off and you’re groggy, you don't have to think. You just grab the jar, maybe add a little water or milk, and you’re out the door. It’s about removing the friction between you and your goals.
When Life Happens (And It Will)
We’ve all had those weeks where prep didn't happen. Maybe you had a late client session, or your anxiety was running high and you just couldn't deal with the kitchen. Please, give yourself some grace.
Fitness is a lifelong journey, not a sprint. If you end up grabbing a protein bar or a quick meal out, it’s not a failure. It’s just life. My goal as your coach is to teach you how to make the "healthy" choice the "easy" choice most of the time, so that when life gets messy, you don't feel like you’ve fallen off the wagon.
You Are More Than Your Macros
I want you to remember that meal prep is a tool to help you show up as your best self—not a way to micromanage your body. Eat the veggies, get your protein in so those glutes can grow, but also make sure you’re eating things that bring you joy.
If you’re struggling with the "how" or just need someone to hype you up before your next workout, hit me up. Whether it’s nutrition questions or you just need a reminder that you’re doing great, my DMs are always open. We’re in this together, bestie.
Now, go crush those goals—I’ll see you at the squat rack tomorrow morning!