7 Quick and Easy Meal Prep Ideas for Busy BJJ Athletes
As a Brazilian Jiu-Jitsu (BJJ) athlete, your training schedule is likely packed with intense sessions, sparring, and drilling. With such a demanding lifestyle, finding time to prepare nutritious meals can be a challenge. However, proper fueling is essential to support recovery, optimize performance, and maintain energy levels for your workouts.
Meal prepping can be a game-changer for busy BJJ athletes, allowing you to save time, eat healthier, and avoid the temptation of unhealthy fast food. In this blog, we’ll explore 7 quick and easy meal prep ideas that will help you stay on top of your nutrition, even when you’re short on time.
These meal prep ideas are designed to be simple, nutritious, and easily adaptable to your preferences. Whether you’re a beginner or a seasoned BJJ competitor, these meals can fuel your training and recovery without taking up much of your precious time.
As always, we’ll also highlight Unorthodox Nutrition, where we offer personalized nutrition plans tailored specifically for BJJ athletes.
Why Meal Prep is Important for BJJ Athletes
Meal prepping offers numerous benefits for BJJ athletes:
Consistency: Having healthy meals ready to go ensures you never miss a meal or settle for an unhealthy option.
Time-Saving: Meal prepping in advance saves time on busy days, so you can focus on training and recovery.
Better Nutrition: Prepping your meals allows you to control your nutrient intake, ensuring you get the right balance of protein, carbs, and fats.
Cost-Effective: Preparing meals in bulk can save you money, especially when compared to eating out or buying convenience foods.
Let’s dive into the 7 quick and easy meal prep ideas that will help fuel your BJJ journey!
1. Chicken, Sweet Potato, and Veggie Bowls
Why it works: This meal is a great balance of lean protein, complex carbohydrates, and fiber-rich vegetables. It’s easy to prepare in large batches and can be customized with your favorite seasonings.
Ingredients:
Chicken breast or thighs (500g-1kg)
2-3 large sweet potatoes
2 cups of mixed vegetables (broccoli, spinach, bell peppers, etc.)
Olive oil, garlic, salt, and pepper for seasoning
Instructions:
Roast the sweet potatoes: Peel and chop the sweet potatoes into cubes. Toss them with olive oil, salt, pepper, and your favorite spices. Roast them at 400°F (200°C) for 25-30 minutes until tender.
Cook the chicken: Season the chicken with olive oil, garlic, salt, and pepper, then grill, bake, or pan-sear until fully cooked.
Steam the vegetables: Steam or sauté the mixed vegetables.
Assemble: Divide the cooked chicken, roasted sweet potatoes, and veggies into containers for easy grab-and-go meals.
Pro Tip:
This meal can be stored in the fridge for up to 4-5 days, making it a perfect option for meal prepping in bulk.
2. Turkey and Quinoa Stuffed Bell Peppers
Why it works: High in protein and fiber, these stuffed bell peppers are a great option for athletes looking for a nutrient-dense, low-carb meal that still provides plenty of energy for training.
Ingredients:
4 large bell peppers (any color)
500g lean ground turkey
1 cup cooked quinoa
1 can diced tomatoes
Spices: cumin, chili powder, garlic powder, salt, and pepper
Instructions:
Prepare the peppers: Cut the tops off the bell peppers and remove the seeds. Set aside.
Cook the filling: In a pan, cook the ground turkey with spices, diced tomatoes, and cooked quinoa. Stir until combined and cooked through.
Stuff the peppers: Spoon the turkey-quinoa mixture into each bell pepper.
Bake: Place the stuffed peppers in a baking dish and bake at 375°F (190°C) for 20-25 minutes.
Store: Once cooked, these peppers can be stored in the fridge for up to 4 days.
Pro Tip:
You can freeze these stuffed peppers if you want to prep meals for a longer period.
3. Tuna Salad with Avocado and Greens
Why it works: This meal is packed with omega-3 fatty acids, healthy fats, and protein, making it an excellent choice for muscle recovery and reducing inflammation after training.
Ingredients:
2 cans of tuna (in water or olive oil)
1 avocado, diced
2-3 cups of mixed salad greens (spinach, arugula, kale)
1 tablespoon olive oil and lemon juice
Salt and pepper to taste
Instructions:
Prepare the salad: In a large bowl, combine the salad greens, diced avocado, and any other vegetables you like (such as cucumbers, tomatoes, or olives).
Mix the tuna: Drain the tuna and mix it with olive oil, lemon juice, salt, and pepper.
Assemble the salad: Add the tuna mixture on top of the salad greens and toss gently.
Pro Tip:
This meal can be prepared in 10 minutes and is perfect for a quick, refreshing lunch or dinner. You can also pack it in a mason jar for easy transport.
4. Egg Muffins with Spinach and Feta
Why it works: Egg muffins are a great protein-packed breakfast or snack for BJJ athletes. The spinach adds antioxidants, while feta provides a dose of calcium and flavor.
Ingredients:
6 large eggs
1 cup fresh spinach, chopped
1/4 cup crumbled feta cheese
Salt and pepper to taste
Instructions:
Preheat the oven: Preheat your oven to 375°F (190°C).
Prepare the mixture: In a bowl, whisk the eggs, salt, pepper, spinach, and feta together.
Fill the muffin tin: Grease a muffin tin and pour the egg mixture evenly into each cup.
Bake: Bake for 15-20 minutes or until the eggs are set.
Store: These egg muffins can be stored in the fridge for up to 4 days and reheated in the microwave when needed.
Pro Tip:
These egg muffins are easily customizable—add your favorite vegetables or meats to create a more filling option.
5. Beef Stir-Fry with Brown Rice
Why it works: This meal is rich in protein, complex carbohydrates, and essential nutrients, making it perfect for fueling up before or after BJJ training.
Ingredients:
500g lean beef (sirloin or flank steak), sliced thin
1-2 cups brown rice (cooked)
2 cups mixed vegetables (broccoli, bell peppers, carrots)
2 tablespoons soy sauce or coconut aminos
1 tablespoon sesame oil
Instructions:
Cook the rice: Prepare the brown rice according to package instructions.
Stir-fry the beef: Heat sesame oil in a pan and cook the beef until browned.
Add vegetables: Add the mixed vegetables and stir-fry for 5-7 minutes.
Add soy sauce: Pour in soy sauce or coconut aminos and stir to combine.
Assemble: Serve the stir-fry over brown rice and divide into meal prep containers.
Pro Tip:
You can swap the beef for chicken or tofu if you prefer a different protein source.
6. Chicken and Veggie Zucchini Noodles
Why it works: Zucchini noodles (zoodles) are a low-carb alternative to pasta, making this meal a great option for those looking to control calorie intake while still getting a satisfying, nutrient-rich dish.
Ingredients:
2 chicken breasts, grilled or baked
2 zucchinis (spiralized into noodles)
1 cup cherry tomatoes, halved
1 tablespoon olive oil
Salt, pepper, and herbs (basil, oregano)
Instructions:
Prepare the chicken: Grill or bake the chicken breasts, then slice into strips.
Sauté the zoodles: Heat olive oil in a pan and sauté the zucchini noodles for 2-3 minutes.
Combine: Add the sliced chicken and cherry tomatoes to the pan, seasoning with salt, pepper, and herbs.
Store: Store in individual containers for easy meals throughout the week.
Pro Tip:
Zucchini noodles are great for meal prepping as they hold up well for a couple of days, but avoid overcooking them to keep them firm.
7. Greek Yogurt Parfaits with Berries and Nuts
Why it works: Greek yogurt is high in protein and probiotics, while berries provide antioxidants, and nuts add healthy fats. This meal is perfect for a quick breakfast or snack.
Ingredients:
1 cup Greek yogurt
1/2 cup mixed berries (blueberries, strawberries, raspberries)
2 tablespoons nuts (almonds, walnuts, or granola)
Honey or maple syrup (optional)
Instructions:
Assemble the parfait: Layer the Greek yogurt, berries, and nuts in a jar or bowl.
Add toppings: Drizzle with honey or maple syrup if desired.
Store: These parfaits can be stored in the fridge for up to 2-3 days.
Meal prepping is a powerful tool for busy BJJ athletes who want to stay on top of their nutrition without spending hours in the kitchen. These 7 quick and easy meal prep ideas can help you fuel your body, optimize recovery, and stay consistent with your training goals.
For personalized meal plans tailored to your specific needs, including nutrition strategies for BJJ, Unorthodox Nutrition is here to help. Visit Unorthodox Nutrition to learn more about how we can support your journey to success on and off the mat!
Ready to take your nutrition to the next level? Get in touch with Unorthodox Nutrition to create a meal prep plan that fits your lifestyle and BJJ goals.
