If you’re anything like me, mornings are a blur of alarms, dog cuddles, and pretending you’re about to become the kind of person who does sunrise yoga (Seriously, I wish!). Spoiler alert: 👀 I am not that person. I start work at 6 in the morning! So, let’s just create a fitness meal prep plan in 5 minutes.
But as I set my sights on dropping 30 pounds, my neighborhood doctor handed me a fitness meal prep plan that actually made sense. It’s not about starving or eating boiled chicken every day — it’s about balance, protein, and a little planning.
So, grab your reusable grocery bags because we’re headed to my favorite local spots: Publix, Trader Joe’s, and the gem of our neighborhood — the local farmer’s markets!
Morning: Light but Protein-Packed
Mornings and I have a complicated relationship. I love the idea of breakfast, but eating a full meal at 6 a.m.? Pass. Instead, I’ve been leaning into light protein-focused options from my easy fitness meal prep routine:
- Greek Yogurt Parfait: Greek yogurt + mixed berries + a sprinkle of chia seeds.
- Cottage Cheese Bowl: Cottage cheese + green grapes + a drizzle of honey.
- Egg & Cheese Cup: Scrambled eggs baked in muffin tins with shredded cheese — meal prep for weight loss heaven.
Chef Tip: Keep these prepped in small containers in your fridge. Grab, eat, go. Done.
Mid-Morning Snack: Fruits That Don’t Feel Like a Chore
My doctor said three servings of fruit before 3 p.m., and honestly? Challenge accepted. My go-to picks:
- Apple slices with almond butter. And sometimes I cheat with almond chocolate spread. 🤣
- A handful of green grapes (fancy snack energy!). Perfect snack. Have you tried it frozen?
- Orange segments for a citrusy kick. I just love the smell of peeling; it brightens my day.
Shopping Tip: Publix has an amazing pre-cut fruit section if you’re short on time. IYKYK 😉
Lunch: Balanced and Satisfying (12:30 PM)
This is where I get to shine because lunch is my favorite meal of the day. The 1:1 ratio of protein to carbs rule is pretty easy to follow with these fitness meal prep plan ideas:
- Grilled Chicken & Veggie Rice Bowl: Brown rice, grilled chicken breast, and roasted broccoli.
- Bean & Veggie Salad: Chickpeas, cucumbers, cherry tomatoes, feta cheese, and olive oil.
- Turkey & Zucchini Pasta: Ground turkey sautéed with zucchini noodles and a sprinkle of Parmesan.
Chef Tip: Cook proteins in bulk on Sunday. Think grilled chicken breasts, ground turkey, or salmon fillets. Easy to portion out. 👍
If you love grilled or air fryer chicken recipes, then you have to try:
- Best Peach Piri Piri Chicken with Fonio Kale Salad
- Lemongrass Marinated Grilled Chicken Spring Rolls
- Loaded Plantain Fries with Crispy Air Fryer Chicken Thighs and Spicy Slaw
Afternoon Pick-Me-Up Snack (If Needed)
If that 3 p.m. slump hits, I grab something protein-focused to power me through:
- A boiled egg.
- String cheese.
- A handful of almonds.
Dinner: Protein & Veggies Only (7 PM)
By dinner, carbs take a back seat. But who says protein and veggies can’t be exciting? I love veggies!! From the crunch to the vibrant colors. 😍
- Lemon Herb Baked Salmon: Served with asparagus and a side of sautéed garlic spinach.
- Grilled Chicken Stir-Fry: Lots of colorful bell peppers, snap peas, and broccoli for the crunch!
- Stuffed Bell Peppers: Ground turkey and quinoa mixed with veggies and topped with melted cheese. Check out my Healthy Spicy Ground Turkey Stuffed Peppers with Salad recipe here.
Cooking Tip: Roasting veggies in the oven while your protein cooks saves time. Sheet pan meals are your best friend. Check out my recipes:
- Easy Sheet Pan Spicy Miso Salmon Rice Bowl
- Pan-Seared Sirloin Steak with Spicy Baharat Sauce
- Sheet Pan Citrus Chili Lime Salmon with Vegetables
Sunday Meal Prep Plan:
Here’s how I set myself up for success in just a couple of hours with my easy fitness meal prep:
- Cook a big batch of protein (chicken breast, ground turkey, salmon).
- Roast a variety of vegetables (broccoli, bell peppers, spinach).
- Cook your carbs (brown rice, quinoa, or whole-grain pasta).
- Portion everything into meal prep containers.
- Prep fruit servings in small containers.
- Hard boil eggs.
- Make a batch of yogurt parfaits.
Grocery List (Local Favorites Edition):
- Farmers Market: Fresh fruits, vegetables, and herbs.
- Publix: Greek yogurt, cottage cheese, eggs, lean proteins.
- Trader Joe’s: Pre-cut fruits, nuts, cheese, and fun seasoning blends (hello, Everything but the Bagel!).
Quick Disclosure (Because Honesty is Key) 📝
Look, I’m not a dietitian. I’m just a chef with a solid doctor and a goal to feel better and stronger. This fitness meal prep plan is doctor-approved (shoutout to them), but if you’ve got a dietitian who’s changing lives, contact me with their info. Seriously, I might need that hookup.
Also, fun fact: Personal chefs often work directly with dietitians to create meal plans tailored to specific health goals. So, if you’ve got dietary restrictions or fitness goals, a personal chef can take that plan and make it delicious. Just sayin’.
👋 With that being said, if you are a dietitian in the Fort Lauderdale area, let’s work together!!
Need a Personal Meal Prep Chef? Leave it to Us!
Is a Personal Chef Worth It? (Hint: In Cooper City, YES!). Imagine having your weekly meals planned, prepped, and ready to eat — all tailored to your health goals and taste buds. As a personal chef, I’ll handle everything from grocery shopping to portioning your meals, so all you need to do is heat and enjoy. Pick Your Plan
Benefits of a Personal Meal Prep Chef:
- Customized meal plans tailored to your dietary needs.
- Fresh, high-quality ingredients sourced locally.
- Time-saving convenience — no grocery shopping, cooking, or cleaning.
- Delicious, balanced meals that make healthy eating enjoyable.
- Consistency and accountability for your fitness journey.
👉 Ready to make your life easier (and tastier)? Click below, and let’s get your fitness meal prep plan started today! Learn How It Works.
Make it Fun, Not a Chore.
A fitness meal prep plan doesn’t have to feel like a chore. With a little planning, a lot of reusable containers, and a trusty grocery list, I’ve found a rhythm that keeps me fueled and ready for my workouts. Plus, it leaves room for flavor and a bit of fun — because, let’s face it, eating bland chicken every day isn’t going to cut it.
Question?
What’s your go-to meal prep for weight loss hack? Contact me below, and let’s keep each other motivated!
Here’s to good food, good workouts, and feeling our best — one meal at a time. – Chef Maika
Further Reading
- The Culinary Excellence of Golden Sage Chef
- Meal Prep Services in Cooper City
- The Benefits of Hiring Meal Prep Services | It’s Worth It
Maika Frederic
Personal ChefChef Maika, who has a degree in Culinary Arts and Food & Beverage Management, brings bold flavors from Asian, Caribbean, and Mediterranean cuisines to every dish, crafting personalized dining experiences with passion and expertise.
