Meal prep for athletes is a game-changer for anyone looking to stay fueled, save time, and reduce stress while managing a busy training schedule. From understanding what meal prep entails to exploring creative and practical ideas, there are countless ways to make the process work for your goals.
This article covers everything from how many meals you should eat as an athlete to the benefits of meal prepping, common mistakes to avoid, and actionable tips to get started.
With guidance from our experience as Registered Dietitians, we’ll break down the essentials of meal prep in a way that’s easy to follow and designed to keep you performing at your best.
What Is Meal Prep?
Meal prep is the process of preparing meals or ingredients in advance to make healthy eating easier and more efficient.
According to our research, meal prep isn't about spending your whole Sunday cooking—it’s about creating a flexible plan tailored to your lifestyle. From pre-chopping vegetables to batch-cooking proteins, meal prep can be as simple or detailed as you need.
Meal Prep Ideas For Athletes
Here are some specific meal prep ideas that are both easy to prepare and packed with the nutrients athletes need:
Grilled Chicken With Quinoa
Season chicken breasts with paprika, garlic powder, and a touch of olive oil before grilling. While the chicken is cooking, prepare a batch of quinoa seasoned with a squeeze of lemon and chopped parsley for freshness.

Pair with roasted zucchini, bell peppers, and cherry tomatoes for a complete meal high in protein and fiber. Store in individual containers, and you’ve got balanced meals ready for the week.
Sheetd Pan Salmon And Sweet Potatoes
Line a baking sheet with salmon filets, cubed sweet potatoes, and asparagus spears. Drizzle with olive oil and sprinkle with salt, pepper, and your favorite herbs, like rosemary or dill.
Bake at 400°F (200°C) for 20-25 minutes until everything is tender and delicious. This meal is packed with omega-3s and complex carbs to support recovery and energy levels.
Protein-Packed Snack Boxes
Prepare snack boxes by portioning boiled eggs, a handful of almonds or walnuts, and cheese cubes into small containers.
Add a handful of baby carrots, cucumber slices, or apple wedges for balance. These snack packs are quick to grab and ideal for staving off hunger between workouts or during a busy day.
Turkey Chili
Cook ground turkey in a large pot with onions, garlic, and bell peppers. Add canned tomatoes, kidney beans, black beans, and chili powder for a flavorful and protein-rich dish. Let it simmer for 30 minutes to deepen the flavors.
Divide into single servings and freeze for a meal that’s easy to reheat and perfect for replenishing after intense workouts.
Overnight Oats With Berries
In jars or containers, mix oats, almond milk, and a dollop of Greek yogurt for a creamy texture. Add fresh or frozen berries, a sprinkle of chia seeds, and a drizzle of honey.
Refrigerate overnight, and in the morning, top with sliced almonds for an energizing breakfast loaded with carbs, protein, and healthy fats. It’s easy, light, and a fantastic healthy meal prep for picky eaters.

Chicken Stir-Fry With Brown Rice
Stir-fry diced chicken breast with a mix of colorful vegetables like broccoli, snap peas, and bell peppers in a light soy sauce or teriyaki glaze. Serve over pre-cooked brown rice for a quick, nutrient-packed meal high in carbs and lean protein. Store in containers, and you’ve got lunch or dinner ready in minutes.
Hard-Boiled Egg And Avocado Toast Kits
Prepare hard-boiled eggs ahead of time and keep them in the fridge. Pair them with small packs of whole-grain bread and mini containers of mashed avocado. When it’s time to eat, assemble for a quick, energy-packed meal with healthy fats and protein. Great for a post-workout snack or light breakfast.
Greek Yogurt And Granola Parfaits
Layer Greek yogurt, your favorite granola, and fresh fruits like blueberries or sliced bananas in jars. Top with a sprinkle of flaxseeds or chopped walnuts for added crunch and nutrients. These parfaits are a delicious and portable option for breakfast or a mid-day energy boost.
Vegetable Soup With Lentils
Simmer a large pot of vegetable broth with lentils, diced carrots, celery, and onions for a hearty soup. Add tomatoes, spinach, and your favorite herbs for extra flavor. Divide into containers and refrigerate or freeze. This high-fiber, protein-rich meal is comforting and nourishing, especially on colder days.
How Many Meals A Day Should You Eat As An Athlete?
How many meals you should eat as an athlete largely depends on your training intensity, goals like meal prep for muscle gain, and daily schedule. For most, aiming for three main meals and two to three snacks is a reliable way to maintain consistent energy levels throughout the day.
This approach helps balance your intake of carbohydrates for fuel, protein for muscle recovery, and fats for sustained energy. Spreading meals and snacks evenly also supports digestion and prevents the discomfort of eating too much at once, especially around training sessions.
For personalized guidance tailored to your unique training and nutrition needs, contact a Registered Sports Dietitian through Berry Street to help you create a 7-day meal plan optimized for performance.
Benefits Of Meal Prepping
Saves Time
Meal prepping is a time-saver for busy athletes juggling training sessions, work, and daily life. By cooking meals in batches or preparing ingredients in advance, you significantly reduce the time spent in the kitchen each day.
It also minimizes cleanup—washing a few pots and pans at once beats scrubbing after every meal. From our experience, the time you save can be redirected toward recovery, sleep, or even squeezing in some extra stretching.
Improves Nutrition
When meals are prepped ahead, it’s easier to create balanced dishes with the right proportions of protein, carbs, and fats. This planning helps you avoid nutrient gaps and ensures every meal supports your training goals.
This isn’t just true for athletes; whether you’re doing meal prep for seniors or meal prep for kids, the meal prep process makes it easier to stay on top of your health.
For instance, prepping grilled chicken with quinoa and roasted veggies guarantees you’re eating whole, nutrient-rich foods instead of reaching for quick, processed snacks. Meal prep puts you in control of your nutrition, helping you feel energized and ready for peak performance.
Supports Training Goals
When meals are planned and prepped with your workouts in mind, you’re better equipped to meet your performance goals.

Whether it’s a high-carb meal for endurance training or a protein-rich snack post-workout, prepping ahead ensures your body gets the right nutrients at the right times. This consistency helps with recovery, energy, and overall athletic performance.
Reduces Stress
Deciding what to eat every day can be surprisingly stressful, especially when you’re tired or in a rush. Meal prepping takes that decision off your plate.
With pre-made meals or components ready to assemble, you can relax knowing healthy options are just a few minutes away. From our experience, this simplicity is a game-changer, especially during hectic weeks filled with training, work, or travel.
Prevents Overeating
Pre-portioning meals ensures you eat just the right amount to fuel your body without overdoing it. Measuring out portions in advance makes it easier to stick to your goals, whether it’s building muscle or maintaining a healthy weight.
Having your meals ready also keeps you from snacking aimlessly or overeating because you’re too hungry to think clearly.
Saves Money
Meal prepping is a fantastic way to cut back on unnecessary spending. By planning your meals and making a grocery list, you’re less likely to buy random items that don’t get used.
Cooking in bulk also allows you to buy ingredients like rice, chicken, or veggies in larger, more cost-effective quantities. Plus, having meals ready means fewer last-minute trips to expensive takeout or dining out.
Meal Prep Mistakes To Avoid
Too Repetitive
While meal prep saves time, eating the same meal every day can quickly lead to boredom. It’s easy to fall into the trap of making one big batch of food and repeating it for every lunch or dinner. Over time, this can make healthy eating feel like a chore. To avoid this, rotate your recipes and switch up ingredients weekly.

Overcomplicating Recipes
Some people make meal prep harder than it needs to be by choosing recipes with long ingredient lists or tricky techniques. This can make the process feel overwhelming, leading to burnout or skipped prep days.
From our experience, sticking to simple, nutrient-dense meals is key to staying consistent. Focus on recipes with a handful of basic ingredients—like grilled salmon, steamed broccoli, and brown rice—that don’t take hours to prepare but still pack a nutritional punch.
Ignoring Your Schedule
Failing to plan around your schedule can make even the best meal prep efforts go to waste. For instance, prepping only elaborate dinners when you know you’ll have late-night workouts or meetings may leave you scrambling for quick options.
If you’re frequently on the go, focus on meals and snacks that travel well, like wraps, overnight oats, or snack boxes with nuts and boiled eggs.
Prepping Too Much
Prepping too far ahead can lead to food waste or meals that don’t taste as fresh by the end of the week. Nobody wants to eat soggy vegetables or dried-out chicken. A good rule of thumb is to prep for three to four days at a time.
For the rest of the week, consider mid-week touch-ups like quickly roasting another batch of veggies or grilling fresh protein. This approach keeps your meals tasting great and ensures you’re always excited to dig in.
Meal Prep Tips For Athletes
Double Up
One of the easiest ways to save time is to cook double portions of your meals. For example, if you’re roasting chicken for dinner, make extra to use in salads or wraps later in the week. Cooking larger batches means you’re only prepping and cleaning once but getting multiple meals out of it.

This is especially helpful for athletes with busy schedules who need quick, ready-to-eat meals after training. Plus, having a variety of prepped options can keep meals exciting and reduce the temptation to order takeout.
Use Overlapping Ingredients
Plan meals that share similar ingredients to simplify both shopping and cooking. For instance, roasted sweet potatoes can be used as a side dish for dinner one day and mixed into a breakfast scramble the next.
Leafy greens like spinach can go into a smoothie, a stir-fry, or as a base for a salad. Overlapping ingredients not only saves time but also reduces food waste and makes grocery shopping more efficient. From our experience, this approach makes meal prep feel less like a chore and more like a well-thought-out plan.
Invest In Good Containers
High-quality, airtight containers are essential for keeping prepped meals fresh and organized. Opt for containers in various sizes to accommodate different portions, and choose ones that are microwave and freezer-safe for convenience.
Divided containers are great for keeping components like proteins and veggies separate until it’s time to eat. Proper storage keeps meals tasting fresh and makes grabbing them from the fridge a seamless part of your routine.
Schedule Prep Time
Find a prep day that fits your schedule and stick to it. Many athletes use a rest day or a low-training day for meal prep since they have more energy and time. Dedicate two to three hours to planning, cooking, and storing your meals.

You don’t have to prep everything in one day—sometimes breaking it into smaller tasks across the week is more manageable. The key is consistency. Regular prep time ensures you’re never scrambling to find something to eat when you’re hungry.
Conclusion
Meal prep for athletes is a powerful tool for staying fueled, saving time, and reducing stress, all while supporting your training goals. By understanding the basics of meal prep, exploring creative meal ideas, and avoiding common mistakes, you can make this process work seamlessly with your lifestyle.
For expert guidance tailored to your athletic needs, connect with a Registered Dietitian at Berry Street and take your nutrition to the next level.