If you’re training from home in Ottawa, Kanata, Nepean, Westboro, Hintonburg, The Glebe, or Downtown Ottawa, meal prep can make all the difference in reaching your fitness goals. Whether you’re trying to build muscle, lose weight, or eat healthier, having your meals ready saves time, reduces stress, and keeps your nutrition on track.
1️⃣ Plan Your Week
Write down your schedule — when you work, train, and rest. Knowing your busiest days helps you plan quick grab-and-go meals.
2️⃣ Choose 2–3 Main Proteins
Cook in bulk — for example:
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Chicken breast or thighs
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Ground turkey or lean beef
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Tofu or lentils for a plant-based option
Season them differently throughout the week so you don’t get bored.
3️⃣ Add Color with Veggies
Steamed, roasted, or stir-fried vegetables make your meals nutrient-dense and flavorful. Try mixing broccoli, carrots, zucchini, and bell peppers. For fresh produce, local markets are a great option.
4️⃣ Smart Carbs and Healthy Fats
Pair proteins with slow-digesting carbs like brown rice, quinoa, or sweet potatoes, and add healthy fats such as olive oil, avocado, or nuts.
5️⃣ Prep & Store
Use portioned containers so you can “grab and go.” Store 3–4 days’ worth in the fridge and freeze the rest for later in the week.
6️⃣ Stay Consistent
Consistency beats perfection. Even partial prep — like cooking your proteins ahead — helps you stay committed to your goals.
💡 Trainer Tip
During my in-home personal training sessions in Ottawa, Kanata, Nepean, Westboro, Hintonburg, The Glebe, and Downtown Ottawa, I guide clients on simple meal prep strategies that match their workouts. You don’t need fancy tools — just planning, patience, and a clear goal.