Cover A healthy spread of meal prep for fitness enthusiasts (Photo: Ella Olsson)
A healthy spread of meal prep for fitness enthusiasts (Photo: Ella Olsson)
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Looking to get started on meal prepping? Here are some essential ideas you need to know
As you go further down the rabbit hole that is fitness, you’ll quickly discover that following a strict diet can be difficult. It’s not just about giving up your guilty pleasures like sweets and fast food, it’s a whole commitment that requires planning. The best way to ensure you stay on track is to meal prep—cooking multiple meals in advance to save time while meeting your nutrition goals. In this article, Tatler asked fitness coach and bodybuilder Enjay Aba for tips on how to plan your meals properly according to your desired results.
More from Tatler: Fitness tips from Century Tuna Superbods winner Justine Felizarta
Why you should meal prep
Just like your workout routine, meal prepping is something you have to devote yourself to. It’s a major lifestyle shift that affects more than just your diet. Besides eating out less and passing on junk food that we often indulge in, cooking several meals at home helps you “save time, control portions, and reduce the temptation to eat unhealthy foods,” according to Aba. Meal prepping also helps you save money—making you buy only what you need for the week.
How to meal prep
A good meal prep includes a healthy balance of proteins, carbohydrates, and healthy fats that are tailored to your goals. Those looking to lose weight will likely veer towards lighter meals like vegetables and lean proteins such as chicken breasts, fish and tofu while bulking demands high caloric intake—meaning you should eat more calories than you burn. “It’s important to consider your daily calorie needs, macronutrient balance, freshness of food, preferences and portions when meal prepping,” says Aba.
As a bodybuilder, Aba’s nutrition goal is to gain around two pounds every month. He usually eats five meals a day—all coming from whole food sources.
Meal 1&4: Whey Protein oatmeal with fruits
Meal 2: Chicken breast with mixed veggies and potatoes
Meal 3: Salmon/White fish with white rice
Meal 5: Lean ground beef with white rice
It’s a common misconception that meal prepping means eating the same thing every day, but this couldn’t be further from the truth. Your meal prep is only as good as you make it, and if you plan well and ahead, you’ll find it to be really easy. For beginners looking to get started, Aba recommends to keep it simple. “Choose two or three easy recipes, cook them in batches and use containers to portion them. Focus on whole foods and don’t overcomplicate it!”
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About
Gabriel found his passion for writing through poetry in high school. He sharpened his skills at Ateneo de Manila University and hopes to write a play worthy of Broadway one day. A self-proclaimed geek, he loves to spend his free time playing video games and board games. When he's not clicking heads on Valorant or roleplaying as a barbarian in Dungeons and Dragons, you can find him exploring art galleries or watching stage plays.
Work
A creative writer who writes about anything and everything, Gabriel loves to dive deep into the arts and culture scene—as well as going on long road trips for travel pieces.
You can reach him on Instagram at @gbohol for any leads, casual conversations or game invites.
