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Unlocking Your Ideal Meal Prep Style

Embarking on a journey toward healthier eating is undoubtedly rewarding, but the path to success looks different for everyone. Let's explore three distinct meal-prep personalities: The Minimalist, The Ingredient Lover, and The Full-Recipe Prepster.

Balsamic Chicken

The Minimalist: Simplifying for Success

Are you all about simplicity and saving time? If so, you're The Minimalist. Opt for low-to-no-cook methods using pre-prepared or ready-to-eat ingredients. For every meal, assemble a protein, veggies, healthy fats, and, if needed, a whole-food carbohydrate. Think pre-hardboiled eggs, rotisserie chicken, steam-in-the-bag veggies, and avocados. Here's a quick Minimalist recipe to try:

Quick Chicken & Veggie Delight


  • 4.5 oz. store-bought rotisserie chicken

  • 1 cup frozen steam-in-the-bag carrots

  • 1 small sweet potato

  • 1 tbsp. grass-fed butter


  1. Heat the carrots as per the package instructions.

  2. Microwave the sweet potato until tender.

  3. Serve the rotisserie chicken, carrots, and sweet potato. Top the sweet potato with grass-fed butter. Enjoy your hassle-free, nutritious meal!

The Ingredient Lover: Mix-and-Match Magic

Craving variety without spending hours in the kitchen? You're The Ingredient Lover. Batch-cook proteins, veggies, and starches, then mix-and-match for diverse meals. Get creative with seasonings, sauces, or dressings. Try this delicious Ingredient Lover combo:

Balsamic Chicken & Arugula-Beet Salad

Balsamic Chicken:

  • 4 organic chicken breasts

  • Avocado oil

Balsamic Marinade:

  • ⅓ cup olive oil

  • ⅓ cup balsamic vinegar

  • 2 cloves garlic, minced

  • ½ tsp. salt

  • 1 tsp. dried oregano

  • ½ tsp. dried basil

  • ½ tsp. dried parsley

  • ¼ tsp. dried thyme

Arugula-Beet Salad:

  • 4 cups arugula

  • 2 cups roasted beets, sliced

Orange-Balsamic Dressing:

  • 4 tbsp. olive oil

  • 4 tbsp. balsamic vinegar

  • 4 tbsp. orange juice

Chili-Garlic Sweet Potatoes:

  • 2 to 3 medium sweet potatoes

  • 2 tsp. olive oil

Chili-Garlic Spice Rub:

  • 2 tbsp. chili powder

  • 1 tbsp. salt

  • 1 tbsp. garlic powder

  • 1 tbsp. dried oregano

  • 1½ tsp. paprika

  • ¾ tsp. cumin


  1. Prepare Balsamic Chicken on the stovetop.

  2. Mix Arugula-Beet Salad ingredients and dress with Orange-Balsamic Dressing.

  3. Roast Chili-Garlic Sweet Potatoes in the oven.

  4. Enjoy a delightful, customizable meal!

The Full-Recipe Prepster: Following the Culinary Roadmap

If you prefer a specific recipe without the guesswork, you're The Full-Recipe Prepster. Choose recipes, batch-cook for the week, and relish the variety. Ensure each recipe delivers at least 30 grams of protein per serving. Here's a mouthwatering Full-Recipe Prepster option:

Garlic-Seared Steak With Asparagus


  • 4 5 oz. grass-fed tenderloin steaks

  • Himalayan or Celtic salt

  • Ground black pepper

  • 2 to 3 garlic cloves

  • 2 tbsp. grass-fed butter or ghee

  • 1 lb. fresh asparagus spears

  • Optional: 2 to 3 sprigs fresh rosemary or 4 to 5 sprigs fresh thyme


  1. Season steaks with salt and pepper, sear with garlic in butter until cooked to your liking.

  2. Roast asparagus with a hint of olive oil until tender.

  3. Plate and savor the rich flavors of your meticulously prepared steak and asparagus.

Bonus! Blueberry Blast Shake: A Universal Staple

Regardless of your meal-prep style, integrate the daily protein shake into your routine. Try this refreshing Blueberry Blast Shake:


  • 1 cup frozen blueberries

  • 1 scoop protein powder

  • 1 cup almond milk

  • Ice cubes


  1. Blend all ingredients until smooth.

  2. Sip, savor, and reap the benefits of a protein-packed shake.

Discovering your meal-prep personality and implementing these systems can revolutionize your approach to healthy eating. Mix and match methods based on your mood, week, or season of life.

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