When it comes to building a lean, defined physique, nutrition is just as important as your training routine. You can crush your workouts every day, but if your meals aren’t aligned with your goals, results will be slow. The good news? Meal prepping makes it much easier to stay consistent, save time, and control what goes on your plate.

Meal prepping removes the guesswork. Instead of reaching for convenience food when you’re hungry, you’ll already have balanced meals ready to go. This makes it far easier to control calories without obsessive tracking, hit your protein target every day, avoid last-minute, less healthy food choices and stay consistent even on busy days. In short, meal prep helps turn discipline into a habit.

The first step is to know the basics.

For a lean physique, your meals should focus on three things:

1. Calorie control – You’ll need to be in a slight calorie deficit to lose fat. Use an online calculator to estimate your needs based on body weight, activity, and goals.

2. Protein priority – Protein keeps you full and protects muscle while dieting. Aim for 1.6–2.2 g per kg of body weight daily.

3. Balanced fuel – Carbs provide energy for training, while healthy fats support hormones. Don’t cut them too low - instead, choose high-quality sources.

The second step is to build your plate.

Think of each meal as Protein + Veggies + Carbs (optional) + Healthy Fats.

• Protein options: chicken, turkey, lean beef, fish, shrimp, eggs, tofu, or tempeh.

• Carb options: rice, oats, quinoa, sweet potatoes, buckwheat.

• Veggie options: broccoli, spinach, peppers, zucchini, or cauliflower. Most vegetables are good!

• Healthy fats: avocado, olive oil, coconut oil, nuts, seeds, or fatty fish.

By mixing and matching these, you’ll never get bored.

The final step is batch cooking.

Meal prep doesn’t have to mean eating the same dish every day. The trick is to cook in bulk and portion smartly:

• Grill or bake a tray of chicken breasts or salmon fillets.

• Cook a large pot of rice, quinoa, or roasted potatoes.

• Roast or steam several types of vegetables at once.

• Store everything in separate containers, then mix and match during the week.

I personally love spices and herbs; they bring a variety of flavours to the same ingredients. Dividing your spice cabinet into types of flavours (Middle Eastern, Asian, Italian) is helpful, you can pick what you fancy on the day.

Here’s how a day might look:

• Breakfast: Overnight oats with protein powder, berries, chia seeds, and almond butter.

• Lunch: Grilled chicken breast with roasted broccoli and sweet potato.

• Snack: Greek yogurt with blueberries and a handful of almonds.

• Dinner: Salmon with quinoa and asparagus.

• Evening snack (if needed): Cottage cheese with cucumber slices.
  Rice cakes with sliced banana.

This template is flexible — just swap proteins, veggies, or carbs depending on preference.

A few tips I’ve gathered over the years:

• Meal prep twice a week to avoid overwhelming yourself on Sundays.

• Fibre keeps you full so don’t be shy with vegetables. Aim for a rainbow plate so as much variety as possible. I keep my veg seasonal.

• Stay hydrated: hunger is often just disguised thirst so drink plenty of fluids. Make sure to get your minerals too.

Meal prepping isn’t about eating bland chicken and broccoli every day. It’s about setting yourself up for success by having nutrient-dense, portion-controlled meals ready when you need them. Combine smart prepping with consistent training, and you’ll have the foundation to achieve and maintain a lean, strong physique.