A Long Overdue Meal Prep Guide

Simple, Healthy Meals with the Boucher Family

When you join MidState CrossFit, one of the first lessons you’ll hear from Coach Brian is about “The Other 23 Hours.” While we pride ourselves on being the best (and often most fun) hour of your day, it’s the choices you make outside the gym that have the biggest impact on your health and overall well-being.

Once you’ve established the habit of exercising daily, dialing in your nutrition is the next step to maximizing your results. Meal prepping can be a game-changer, saving time, reducing stress, and keeping your nutrition on track. Here are 4 simple meal prep ideas that we’ve found to make a meaningful difference in our health, body composition, and lifelong fitness.

The Key to Success: Prep Your Protein

The hardest part of most meals during a busy week is having your protein ready to go. On Sundays, Brian often BBQs or bakes 5–6 chicken breasts or another protein source and stores them in a large container to reheat and use throughout the week.

1. Chicken with Peppers, Onions, and Rice

Ingredients:

• 5–6 chicken breasts

• Lemon & Pepper seasoning

• 1–2 cups of minute rice

• 2 red bell peppers, sliced

• 1 yellow onion, sliced

• Olive oil

• Salt and pepper

Instructions:

1. Preheat the oven to 400°F. Drizzle olive oil into a casserole dish and season chicken with lemon & pepper seasoning. Bake for 35 minutes or until the internal temperature reaches 165°F.

2. While the chicken cooks, prepare the rice according to the package instructions.

3. In a frying pan, heat a drizzle of olive oil and sauté the peppers and onions, seasoning with salt and pepper. Let the vegetables rest for 10 minutes.

4. Assemble the meal: use the rice as the base, top with chicken, peppers, and onions.

5. Store in meal prep containers. Makes 2–4 portions, depending on your serving size.

2. Ground Turkey Taco Bowls

Ingredients:

• 1 lb ground turkey

• Taco seasoning

• 1 can of black beans (drained and rinsed)

• 1 cup of corn (fresh, frozen, or canned)

• 2 cups cooked brown rice or cauliflower rice

• Salsa, guacamole, and shredded cheese (optional toppings)

Instructions:

1. Cook the ground turkey in a skillet over medium heat, adding taco seasoning as it cooks.

2. In a separate pot or microwave, warm the black beans and corn.

3. Assemble the meal: layer brown rice as the base, then add ground turkey, black beans, corn, and your favorite toppings.

4. Store in meal prep containers. Makes 3–4 portions.

3. Baked Salmon with Sweet Potatoes and Broccoli

Ingredients:

• 2 salmon fillets

• 2 medium sweet potatoes, diced

• 2 cups broccoli florets

• Olive oil

• Garlic powder, paprika, salt, and pepper

Instructions:

1. Preheat the oven to 425°F. Toss sweet potatoes and broccoli in olive oil, garlic powder, paprika, salt, and pepper, and spread them on a baking sheet.

2. Place salmon fillets on the same sheet (or a separate dish) and season with salt, pepper, and a drizzle of olive oil.

3. Bake for 20–25 minutes or until the salmon is cooked through and the sweet potatoes are tender.

4. Divide into meal prep containers. Makes 2–3 portions.

4. Beef Stir-Fry with Quinoa

Ingredients:

• 1 lb lean beef strips (or chicken)

• 2 cups mixed stir-fry vegetables (e.g., bell peppers, snap peas, carrots, and broccoli)

• 2 cups cooked quinoa (or rice, don’t over think it)

• Soy sauce, ginger, and garlic for seasoning

Instructions:

1. Heat a skillet or wok with a bit of oil. Cook the beef strips until browned.

2. Add the vegetables and stir-fry until tender-crisp. Season with soy sauce, ginger, and garlic to taste.

3. Serve over cooked quinoa and divide into meal prep containers. Makes 3–4 portions.

Avoiding the “Yuck Factor”

Meal prepping doesn’t mean you need to cook for an entire week at once. Gabby and I rarely prep more than 1–2 days in advance. Think of it as “glorified leftovers”—easy to reheat and still fresh. If you won’t eat food you prepped on Sunday by Thursday, adjust your quantities to avoid waste.

Nutrition is the base of the CrossFit pyramid!

By preparing just a few meals ahead, you’ll reduce stress, save time, and stay on track with your health goals. Your fitness efforts in the gym are amplified by what you put on your plate.

We’d love to hear from you, our athletes! If you have any favorite meal prep ideas, please write them down in a similar format to what we’ve shared above. Include ingredients, clear instructions, and how many portions your recipe makes. Together, we can compile a MidState CrossFit Community Cookbook that supports all of us in reaching our health and fitness goals.

Let’s share, inspire, and keep each other on track. Happy prepping!