Meal Prepping

Master Meal Prepping with NJ HIIT Fitness

Earlier last week, I was chatting with two NJ HIIT Fitness members, Vanessa and Julianne, about meal prepping. Their schedules are packed as professionals, and they wanted advice on how to eat healthier without sacrificing time (since it’s very limited for them). I  gave them some advice on how to work around healthy meals that fit their busy lifestyles.

The truth is, meal prepping isn’t just a time-saver—it’s a lifeline for staying healthy and energized. And the best part? You don’t have to do it alone. Text 862-429-3862 to schedule a goal review with me or another NJ HIIT Coach, and let’s create a personalized nutrition strategy to fit your life.


Why Meal Prepping Matters

Vanessa and Julianne both agreed—when life gets hectic, the easiest choice is often the least healthy, especially being on the road all day like Vanessa who serves her community as a Police Officer. That’s where meal prepping changes the game:

  • Consistency: Healthy options are always ready.
  • Energy Boost: Nutritious meals keep you fueled and focused.
  • Control: Prepping puts you in charge of what you eat, not your busy schedule.

Simple Steps to Healthier Meal Prepping

Here’s how we will reimagine meal prepping to focus on whole, nutrient-packed foods.

1. Plan for Nutritional Balance

Think of each meal as a building block.

  • Include a lean protein: grilled chicken, baked salmon, or plant-based options like lentils or tofu.
  • Add a high-fiber carb: quinoa, brown rice, or sweet potatoes.
  • Load up on colorful veggies: spinach, bell peppers, broccoli, or zucchini.
  • Finish with healthy fats: avocado, olive oil, or nuts.

Add more greens to every meal for extra vitamins.


2. Prep the Right Portions

Too much or too little can derail your progress.

  • Use your hand as a guide:
    • Protein: Palm-sized.
    • Carbs: Fist-sized.
    • Veggies: Two handfuls.
    • Fats: A thumb-sized amount.

This makes portioning easier without overthinking it.


3. Choose Nutrient-Dense Foods

The goal is maximum nutrition with minimal empty calories.

  • Proteins: Grilled turkey, baked tofu, hard-boiled eggs.
  • Carbs: Farro, wild rice, roasted squash.
  • Veggies: Kale, asparagus, carrots, and cauliflower.
  • Snacks: Greek yogurt, raw almonds, or fresh fruit.

4. Batch-Cook Your Favorites

Spend an hour cooking, and you’ll save hours during the week.

  • Bake a tray of salmon filets or marinated chicken breasts.
  • Roast a mix of sweet potatoes, broccoli, and carrots.
  • Cook a pot of quinoa or whole-grain pasta.
  • Divide into portions and store in glass containers.

5. Keep It Flavorful

Healthy doesn’t have to be boring!

  • Add fresh herbs like cilantro, basil, or parsley.
  • Use spices like paprika, cumin, turmeric, or chili flakes.
  • Try simple, homemade dressings with olive oil, lemon, and mustard.

Pro-Tip: mix sriracha with a little Greek yogurt for a quick, healthy sauce.


6. Prep Smart Snacks

Snacks can keep you on track between meals. Prep these ahead:

  • Veggie sticks with hummus.
  • Boiled eggs with a sprinkle of salt and pepper.
  • A handful of mixed nuts or seeds.
  • Pre-portioned Greek yogurt cups with a drizzle of honey.

7. Schedule a Nutrition Goal Review

If meal prepping feels overwhelming, we’ve got your back. Text 862-429-3862 to schedule a goal review with me or another NJ HIIT Coach. We’ll help you design a plan tailored to your schedule, preferences, and goals.


NJ HIIT Tips for Busy People

Here are some bonus tips I shared with NJ HIIT members for eating healthy on the go:

  • Smoothies: Blend spinach, frozen berries, Greek yogurt, and almond milk for a quick, balanced meal.
  • Freezer Meals: Prep soups or stews with lean protein and veggies, then freeze portions.
  • Salad Jars: Layer your favorite greens, proteins, and toppings in jars for easy lunches. (You can get Mason Jars on Amazon).
  • Grab-and-Go Options: Stock up on healthy bars or ready-to-eat hard-boiled eggs.
  • Prep Days: Prep your meals on Sunday for Sunday through Wednesday. Prep your meals on Wednesday for Wednesday through Saturday. 

Why NJ HIIT Fitness Supports Total Wellness

At NJ HIIT Fitness, we know it’s not just about crushing workouts. Nutrition is a huge part of achieving your goals. Whether you’re balancing life as a first responder, parent, or busy professional, meal prepping is your secret weapon.

If Vanessa and Julianne can embrace it with their packed schedules, so can you.

Remember, small, consistent actions lead to big results. Text us at 862-429-3862 today, and let’s build your game plan for healthier eating. Together, we’ll make meal prepping work for you!

Coach Jose

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