The Busy Man's Nutrition Plan

Meal Prepping And Building Muscle On A Tight Schedule:

I’m a very busy guy, in fact, who isn’t these days? Working in Central London in a fast paced targets driven job only adds to my already busy day, yet 85-90% of the food I eat is pre-prepped and designed to help accelerate my goals and fuel my body with the macronutrients needed to eat clean and healthy meals, designed for lean muscle mass.

Friends or colleagues ask me all the time where on earth I find the time to prep all my meals (often referred to as ‘Bird Food’ in my office as it looks healthier than their choice of a cheap meal deal sandwich offer). The surprising thing is that most of these meals are made in just 10 minutes or less.

Here some of my tips below;

Be Organised 

Write down what you need each day, don’t panic, this only needs to be done once. Figure out your Macronutrients for your individual goals and remember to add or subtract 250-500 calories for either Muscle Building or Fat Loss: Macronutrients calculator.

Be Selective

Once you know what you need and you know your breakdown of Proteins, Fats and Carbohydrates, look at 3-5 main foods that fall into each group.

  • Protein – Fish, Chicken, Beef, Eggs, Pulses & Beans.
  • Fats – Avocados, Nuts, Coconut Oil, Seeds etc.
  • Carbs – Brown Rice, Potatoes (White and Sweet), Oats & Quinoa.

Be Prepared

Buy some basic equipment e.g. Tupperware containers and then, put together a 3,4,5 or even 6 meals per day plan for each day using 1 of each of your macronutrients, remember to rotate regularly to keep your sanity for example Chicken, Avocado and Brown Rice. Meal 2 can then be Fish, Quinoa and handful of nuts etc.

Be Savvy

  • Chicken Breast butterflied or flattened will cook in around 4-5 minutes or 7 if you like to be on the super cautious side. Same goes for Steak and for Fish of most kinds.
  • Cook in coconut oil and that’s your healthy fats for that meal sorted 2 birds with one stone.
  • Buy Microwave rice and heat once you get to work in a microwave or add water to a saucepan and it’ll cook in 2 minutes max.
  • Snack on nuts and Seeds throughout the day to add additional fats and proteins.
  • Cooking double or triple amounts wont take you any longer and will mean 2-3 meals can be made for a day in under 10 minutes.

Be Consistent

Once you have a routine for eating clean, chances are you will be having a healthy breakfast, lunch and dinner. Why not cook additional amounts of each for dinner and have left overs to use as your meal preps for the following days lunch. This will save you a good 20 minutes per day. If you are the type to be really organised and you have the space, spend 30 minutes one day each week and prepare all of your meals for the week in advance and keep them frozen.

Protein Shakes are a great way to obtain additional sources of Protein however should not be a substitute to a healthy and balanced nutritional plan. Remember, vegetables are also key to ensuring you obtain vitamins, minerals, iron and other important nutrients, as well as assisting in keeping you lean and healthy. One last point, good old H2O of which is always very controversial subject as to how much of it to drink.  Here is a clear guide below;

Bodyweight in kilograms e.g. 95kgs X 0.04litres = 3.8litres per day.

I’ll be posting some recipes soon and showing you how to make your everyday food plan, that little more exciting.