Mastering Meal Prep: Your Guide to Staying Fueled with Basic Nutrition

When it comes to reaching your fitness goals, what you eat is just as important as how you train. At Basic Supplements, we believe in keeping things simple and effective—both in the gym and in the kitchen. One of the best ways to stay on track is through meal prep. This blog will break down everything you need to know about meal prepping so you can save time, eat clean, and fuel your body right.

Why Meal Prep?

Meal prepping involves preparing meals in advance so you can eat healthy, balanced food throughout the week without scrambling for last-minute options. It eliminates the temptation of grabbing fast food or skipping meals because you already have nutritious choices ready to go. Plus, when you’re focused on fitness, it’s a great way to ensure you’re hitting your macro-nutrient goals.

Whether you’re aiming to build muscle, lose fat, or simply maintain a healthy diet, meal prep can help you stay consistent. Here's how to get started.

1. Plan Your Meals and Macros

Start by planning out your meals for the week. Think about your goals—are you focusing on muscle gain, weight loss, or balanced nutrition? This will guide your portions and macro-nutrient breakdown (proteins, carbs, fats).

Aim to include: 

• Protein: Chicken, turkey, fish, tofu, eggs, or Basic Whey Isolate for post-workout recovery
• Carbs: Brown rice, quinoa, sweet potatoes, whole grains, leafy greens
• Fats: Avocado, olive oil, nuts, seeds

You don’t have to make something different for every meal; simple and repeatable meals are your friend!

2. Shop Smart

Once you’ve planned your meals, make a shopping list based on those ingredients. Stock up on your choice of proteins, complex carbs, healthy fats, and of course, supplements like Basic BCAAs and Basic Creatine to support your workouts. Try to shop for fresh produce and lean cuts of meat, and don’t forget your healthy snacks to stay fueled between meals. 

3. Cook in Bulk

The key to successful meal prep is cooking in bulk. Pick a day (most people prefer Sunday) and dedicate a few hours to cooking multiple servings of your planned meals. You can grill chicken breasts, bake sweet potatoes, steam veggies, or cook rice in large batches. That way, you set yourself up for success and have less room for uncertainty in the week to follow! 

4. Portion Your Meals

Once your food is prepped, the next step is portioning. Use containers to separate meals by day so you can easily grab your lunch, dinner, or even post-workout snacks. Don’t forget to factor in your supplement schedule too... Having a Basic Whey shake ready to go or packing Basic Burn for your fat-burning goals ensures you’re covered nutritionally throughout the day.

5. Keep it Fresh

Variety is the spice of life, and the same goes for meal prep. Try rotating proteins (chicken, fish, tofu), changing up your veggies (broccoli, spinach, kale), or switching between different complex carbs (quinoa, brown rice, whole wheat pasta). Do yourself a favor by experimenting with different seasoning blends to keep meals exciting while sticking to your macros.  

How Basic Supplements Can Elevate Your Meal Prep 

At Basic Supplements, our products are designed to fit seamlessly into your meal prep routine. Here’s how you can incorporate them: 
 
Whey Protein Isolate: Ideal for mixing into smoothies, adding to overnight oats, or even baking into protein-packed snacks like pancakes or muffins. It’s an easy way to boost your protein intake without extra prep. 
 
Creatine: For those looking to build muscle, add Basic Creatine to your post-workout shake to boost strength and improve muscle recovery. 
 
BCAAs: Sip on Basic BCAAs between meals or during your workouts to reduce muscle soreness and aid in recovery, ensuring your next workout is just as strong. 
 
Hydration Formula: Staying hydrated is crucial, especially when you're active. Add Basic Hydration to your water throughout the day to keep your electrolytes balanced and energy levels up. 

Fat Burner: If your goal is fat loss, take Basic Burn as part of your morning routine or before meals to enhance metabolism and fat burning throughout the day. 

Meal Prep Made Simple