Meal prep is important when getting ready for any muscle competition! Today Tea Ruiz shared his prepped meal as he gets ready for his Boarder States competition on October 1, so we're resharing it with a few tips! #mealprep #musclecompetition #nutrition #TDSFoulgersSoldiers #WorldGym
Tips that will make meal prep easier:
Preheat the oven to 400 degrees Fahrenheit. After removing all of the fat from my boneless, skinless chicken breasts, cut it up into small pieces. After cutting the chicken, wash it all off with water. Then lay my chicken pieces on a baking sheet covered in aluminum foil and season it. (15-20 min). Then place the chicken into the oven and bake the chicken anywhere from 29- 32 minutes, or until the internal temperature is 165 degrees Fahrenheit and the juices run clear. This will alter a little depending on how much chicken you are cooking and how large of chunks you cut it up into. The cooking time should roughly be the same. (30 minutes).
Protein (Liquid Egg Whites)
Preparing pasteurized liquid egg whites for the week. Have all of your shakers ready to be filled with the desired amount of egg whites. Then carefully measure out the correct amounts and store the shakers in the fridge. (2-3 minutes).
Oatmeal (Complex Carbohydrate)
Prepare your oatmeal for the week. Once again, have the desired amount of shakers for the meals planned and measure out the amount of oatmeal needed for caloric purposes. Then add fresh ground cinnamon (1 teaspoon) to the oatmeal (4 shakers for me) and then add 1 scoop of Whey protein and fresh ground cinnamon to the other shakers. Then add water to the oatmeal shakers when needed, and let the oats get soggy. This is a quick meal when you are in a bind for time. You can down a shaker in about 2 minutes, and still be happy knowing in such a short period of time. You can always change up your carbohydrate selections. (5-6 minutes).
If you eat fresh vegetables, the only prep work needed is to wash and cut them. Good choices are broccoli, peppers, carrots, mushrooms and celery. (10-15 minutes).
Now get out all of your plastic containers out and put your chicken and vegetables away for the week. Have a food scale and measuring cup handy, so that you will be able to measure out the correct portions that are need. (10 more minutes).