Starting a health journey can be overwhelming. I get it! With all the different diets and workout programs ... It can cause "analysis paralysis." This just means with so many options, it can keep us from making a decision and taking the first steps.
When it comes to meal prep, analysis paralysis can be even worse! Just think about all the different recipes and foods out there. It can be hard to know what to make, what to pair, and what's good for you to begin with.
Don't you worry - I'm here to help simplify meal prepping for you! That way, you'll be equipped with the confidence to make awesome, macro-friendly dishes and earn great results.
Believe it or not, meal prepping can actually be quite simple. It all starts with learning how to build a healthy plate.
At 1st Phorm, we call this the "Pick Two Method". So, let's get into it!
Meal Prepping With The Pick Two Method
This is going to sound very simple, because it is! Here's what you need to do..
1. Pick 2 Proteins
2. Pick 2 Vegetables
3. Pick 2 Carbohydrates
...and once you have, you'll be ready to make your meals for the whole week!
This "Pick Two Method" keeps meal prepping simple, effective, and versatile. Plus, you can pick from a lot of the foods you already love.
All you have to do is cook up your favorites from each category ... Store them all in separate containers ... Then weigh out the recommended portions to make your meals throughout the week!
If you ever want to change up the flavors, it's as easy as changing out the sauce or seasoning.
Here are some of the best options in each category to get you started with your meal prep:
Pick Your Proteins
• Chicken Thighs
• Chicken Breasts
• Ground Beef
• Pork Tenderloin
• Salmon
• Ground Turkey
• Turkey Breast
• Tuna
• Shrimp
• Chicken Sausage
• Venison
• Meatballs
• Eggs
• Egg Whites
• Tofu
Average Serving Size (Portion Per Dish):
Women: 4-6 oz
Men: 5-8 oz
Pick Your Veggies
• Broccoli
• Carrots
• Peppers & Onions
• Lettuce Wraps
• Brussel Sprouts
• Cauliflower Rice
• Asparagus
• Green Beans
• Zucchini Noodles
Average Serving Size (Portion Per Dish):
Men & Women: 1 Cup Cooked or 2 Cups Raw
Pick Your Carbs or Fats
Carbohydrates
• Potatoes
• Sweet Potatoes
• Rice
• Quinoa
• Pasta
• Sourdough Bread
• Tortillas
• Beans
• Fruit
Fats
• Avocado
• Cheese
• Salad Dressing
• Greek Yogurt
• Nut Butter
Average Serving Size (Portion Per Dish):
Men & Women: This will depend on your macros!
Here are some examples of the Pick Two Method...
Popular Meal Prep Breakfast Pairings
| Protein | Carb/Fat | Vegetable |
| Eggs | Whole Wheat Toast | Peppers & Onions |
| Greek Yogurt | Berries & Granola | |
| Chicken Sausage | Mushroom, Peppers & Onions | Hashbrowns |
Popular Meal Prep Lunch Pairings
| Protein | Carb/Fat | Vegetable |
| Chicken | White Rice | Stir Fry Veggies |
| Ground Beef | Quinoa | Green Beans |
| Tuna | Whole Wheat Tortilla | Carrots & Celery |
Popular Meal Prep Dinner Pairings
| Protein | Carb/Fat | Vegetable |
| Ground Beef | Whole Grain Pasta | Mushrooms & Red Sauce |
| Salmon | Brown Rice | Asparagus |
| Pork or Beef Tenderloin | Sweet Potatoes | Broccoli |
Other Meal Prep Tips to Get Started
Before you go, I wanted to leave you with a few more tips...
1. You don't ALWAYS need a vegetable! Even though it's a good idea to get as many of these nutrient-dense vegetables as you can, they're not always convenient. I always recommend a high-quality multivitamin or complete daily nutrient supplement to support your vitamin and mineral needs.
2. Protein powder is an excellent tool! If you struggle to hit your protein goals, a whey protein blend or plant-based protein powder can be excellent options to help. With how busy life can get, it's nice to have an on-the-go option you can mix in water and have with an apple or easy carb!
3. The secret is in the sauce and seasoning! Meal prep doesn't need to have a bunch of fancy herbs, ingredients, and pizazz to taste great. Find some low-calorie sauces you enjoy as well as different seasonings to switch things up.
4. Utilize 1st Phorm for help! We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
Best of luck, my friend! With what you learned today, I know you'll be a master of meal prep in no time.
For some supplements that can help support your journey and fill in any gaps ... You can shop 1st Phorm Supplements here!
LOOKING FOR MORE HEALTHY RECIPES?
For more healthy recipes, you can download our FREE Protein Powder Recipe Book here. You'll get over 50 protein-packed recipes to fuel your health and fitness goals!
