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University, work, training—everyday life is busy, and suddenly there's no time for a balanced meal. The result? Fast food or snacks that make you tired rather than energize you. Meal prep is the solution: prepare healthy food, save time, and consistently support your performance. Here are 9 meal prep ideas that are easy to implement – plus hacks on how to tailor them to your individual goals.
Why meal prep is a must-have for athletes
If you exercise regularly, you know that nutrition is at least as important as your workout. Meal prep makes it easy to plan your diet in a consistent and stress-free way. The advantages are obvious:
- Time savings: Less stress in everyday life, more focus on your training
- Constance: Always have balanced meals at your fingertips—no matter how hectic your day is.
- Performance: Optimal energy supply before and after training
- Cost control: Cheaper and healthier than takeaway or delivery services
The best part: you retain full control over ingredients, macros, and portion sizes—perfect if you want to build muscle or lose weight. Harvard Health confirms that planned nutrition supports energy and health in the long term.
Idea #1: Overnight oats – the quick power breakfast
The classic choice for early risers or those who struggle to get going in the morning: overnight oats provide complex carbohydrates, omega-3 fatty acids, and lots of vitamins. Prepare everything in the evening, put it in the fridge, and enjoy it first thing in the morning—it couldn't be quicker.
Recipe: 50 g oatmeal, 200 ml milk or plant-based drink, 1 tablespoon chia seeds, topping of your choice (banana, berries, nuts). For more protein: stir in one scoop of whey.
Extra tip: Prepare 3–4 glasses at once – that way you'll have enough for several days.
Idea #2: Chicken, Rice & Veggies – the classic
Juicy chicken, rice, and vegetables—simple, clean, effective. Cook several portions at once for 2–3 days. The balance of protein, carbohydrates, and micronutrients makes this the perfect meal for muscle building or recovery.
Variation: Swap chicken for tofu, tempeh, or salmon. Different marinades add variety: teriyaki, curry, or lemon-garlic make every meal exciting.
Hack: Use a rice cooker—it saves time and delivers perfect results.
Idea #3: Protein wraps for on the go
Whole grain wraps are the perfect companion for university, the office, or traveling. Filled with hummus, crisp lettuce, chicken strips, or falafel, they provide energy for the day. Convenient to take with you, no cutlery needed—ideal when you're in a hurry.
Tip: Prepare wraps in the evening, roll them up tightly, and wrap them individually in foil or paper—this will keep them fresh until the next day. They're also great as a pre-workout snack.
Idea #4: Quinoa Power Bowl
Quinoa provides high-quality protein and complex carbohydrates. Combine it with vegetables, eggs, or feta cheese to create a satisfying bowl that will keep you feeling full for a long time.
Tip: Change up your toppings regularly: chickpeas for extra protein, avocado for healthy fats, or tahini dressing for extra flavor. Bowls are ideal if you love variety and want to stay flexible.
Idea #5: Pasta Pre-Workout Meal
Whole grain pasta or spelt noodles with tomato sauce and vegetables give you quick energy before training. The carbohydrates replenish your glycogen stores so that you can go full throttle at the gym or when running.
Extra protein: ground beef, tuna, or vegetarian with lentil Bolognese.
Pro tip: A real game changer, especially the day before long runs or intense sessions.
Idea #6: High-protein snack box
For those little hunger pangs between meals: small snack boxes are perfect for avoiding cravings. Put together 2–3 boxes for the week – that way you'll always stay on track.
- Vegetable sticks + hummus
- Greek yogurt with berries
- Boiled eggs
- Nuts & Seeds
Hack: Keep the boxes handy in the refrigerator – that way, you won't reach for sweets or fast food when you're stressed.
Idea #7: Stock up on curry
Curries are meal prep gold: vegetables, chicken, or lentils with coconut milk and spices—nutritious, warming, and great for pre-cooking. Prepare in large quantities, portion, and freeze.
Bonus: Curries often taste even better when reheated because the spices infuse overnight. Ideal for meal prep beginners and anyone who loves variety.
Idea #8: Fish with sweet potatoes & broccoli
Omega-3 fats from salmon or trout support your recovery and heart health. Sweet potatoes provide carbohydrates, broccoli provides important vitamins and minerals—an all-around powerful combination.
Hack: Prepare a whole baking sheet at once, season it with herbs and oil, and then divide it into portions. Saves time and energy.
Idea #9: Freeze smoothie packs
Perfect for a quick recovery drink: chop up fruit and vegetables (bananas, berries, spinach), put everything in a freezer bag with protein powder, and freeze. In the morning, put it in the blender, add liquid, and you're done.
Tip: Use frozen berries for extra freshness and a creamy consistency. You'll be ready to go in less than 2 minutes.
Practical meal prep hacks
- Allow 2–3 hours per week for shopping and cooking.
- Use glass boxes or BPA-free containers for longer freshness.
- Combine basics such as rice, quinoa, vegetables, and protein according to your preferences.
- Freeze portions that you want to keep longer.
- Add variety with spices and dressings
Important: Avoid the mistake of always eating the same thing. Small variations make meal prep more exciting and sustainable in the long term.
How to tailor meal prep to your goals
Want to build muscle? Your body needs sufficient protein and energy to do so. Aim for around 2 g of protein per kg of body weight, spread throughout the day. Sources include chicken, beef, fish, eggs, tofu, and protein shakes. The German Nutrition Society recommends that athletes consume a targeted amount of protein. Carbs are your fuel: increase your intake in a targeted manner, for example with rice, pasta, potatoes, or oatmeal. Meal prep idea: chicken, rice, and vegetables with an extra portion of rice or a quinoa bowl with salmon – this will give you the energy you need for tough workouts at the gym.
Want to lose weight? The key is to create a calorie deficit—and meal prep can help you do that. Cut back on carbs a little, eat more vegetables, and make sure your snacks are as low in calories as possible. Tips: Replace rice with cauliflower rice or zucchini noodles, and plan snack boxes with vegetable sticks, hummus, and boiled eggs instead of chocolate or chips. This will keep you full without loading up on unnecessary calories. Meal prep idea: light wraps with lots of vegetables and lean protein such as chicken or tuna.
Endurance training? Balance is key here: before training, you need fast carbs to fill your glycogen stores—pasta, bananas, dates, or even a smoothie are perfect. After long runs or bike rides, the focus is on protein for recovery. Runner's World recommends that runners eat fast carbs before and protein after their workout. Meal prep idea: overnight oats with banana and berries for the morning and a high-protein snack box for after your workout. This will get you back to training faster.
Regardless of your goal, meal prep gives you control. You decide what your portions look like, can adjust macros, and remain flexible. This way, nutrition doesn't become a source of stress, but rather an advantage in your everyday life and training.
Conclusion
Meal prep may sound like extra work at first, but it actually makes your life much easier. With just a few hours of planning per week, you can ensure that you always have healthy, balanced meals at your fingertips. Not only will you save time and money, but you'll also stay on track even during stressful periods. Whether you're preparing for a marathon, want to build muscle at the gym, or simply want more energy in your everyday life, prepared meals bring you closer to your goal step by step. And best of all, after a short time, meal prep becomes a habit that gives you so much structure and freedom that you won't want to do without it.
Your next step
Choose two ideas from this list and get started this week. Share your meal prep on Instagram and tag @athlix.performance to inspire others to take their nutrition and training to the next level.
For more tips, read our article "5 Workouts for More Strength Endurance."
