[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-402528-105":3,"detail-sidebar-cat-0-en-105":81,"doc-detail-402528-en":130},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","tips-for-diet-success-meal-prep-prep-your-proteins-timing-and-macros-dining-out-cook-portion-freeze-plan-b","Tips for Diet Success - Meal Prep - Prep Your Proteins - Timing and Macros - Dining Out - Cook, Portion, Freeze - Plan B","","Practical meal-prep guidance focused on diet success for bodybuilding-style nutrition. The text explains how to prep proteins in bulk, emphasizing lean meats and batch cooking methods like baking and crockpot. It outlines timing and macro-focused eating, including protein priorities before and after workouts and adjusting carbs based on activity. It also covers dining-out strategies, monthly batch cooking with portioning and freezing for travel readiness, and maintaining shelf-stable plan B snacks to prevent missed meals and overeating. Includes a sheet-pan smoky chicken recipe with roasting directions.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/tips-for-diet-success-meal-prep-prep-your-proteins-timing-and-macros-dining-out-cook-portion-freeze-plan-b/402528/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/tips-for-diet-success-meal-prep-prep-your-proteins-timing-and-macros-dining-out-cook-portion-freeze-plan-b/402528.png","ImageObject",300,407,{"name":42,"@type":43},"Terk","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-11-05","2026-09-27",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",10,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"How should you prep proteins for meal planning?","Question",{"text":63,"@type":64},"Cook lean meats in bulk a couple of times per week, then store cooked food in airtight containers and assemble meals as needed. Options include baking or using a crockpot, and some stores may cook meat for you if you don’t want to cook.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"What does the document suggest about timing and macros?",{"text":68,"@type":64},"Shift focus toward protein, starch/grain carbs, and fats rather than counting small amounts of veggie/grain protein as a primary source. Prioritize protein with every meal and ensure pre- and post-workout nutrition for muscle building, while decreasing carbs when sedentary.",{"name":70,"@type":61,"acceptedAnswer":71},"How can you handle meal prep when dining out or when you miss your usual food?",{"text":72,"@type":64},"For dining out, request double portions of meat if you’re gaining or maintaining muscle, and keep “safe” choices like grilled lean meat, rice, and steamed vegetables, with sauce on the side. For Plan B, use shelf-stable protein options like protein bars, canned tuna/salmon, or protein powder and oats to avoid overeating when the next meal is delayed.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},402528,1790672056,{"code":4,"msg":82,"data":83},"success",[84,88,92,96,101,106,110,115,120,123,126],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":85,"show_sort_weight":86,"slug":87},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":89,"show_sort_weight":90,"slug":91},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":93,"show_sort_weight":94,"slug":95},"Exam",70,"exam",{"id":97,"doc_module":4,"doc_module_name":25,"category_name":98,"show_sort_weight":99,"slug":100},5,"Comic",60,"comic",{"id":102,"doc_module":4,"doc_module_name":25,"category_name":103,"show_sort_weight":104,"slug":105},6,"Technology",50,"technology",{"id":107,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":108,"slug":109},7,40,"healthcare",{"id":111,"doc_module":4,"doc_module_name":25,"category_name":112,"show_sort_weight":113,"slug":114},8,"Research & Report",30,"research-report",{"id":116,"doc_module":4,"doc_module_name":25,"category_name":117,"show_sort_weight":118,"slug":119},9,"Religion & Spirituality",20,"religion-spirituality",{"id":118,"doc_module":4,"doc_module_name":25,"category_name":121,"show_sort_weight":118,"slug":122},"World Cup","world-cup",{"id":55,"doc_module":4,"doc_module_name":25,"category_name":124,"show_sort_weight":55,"slug":125},"Lifestyle","lifestyle",{"id":127,"doc_module":4,"doc_module_name":25,"category_name":128,"show_sort_weight":97,"slug":129},19,"General","general",{"code":4,"msg":82,"data":131},{"doc_id":79,"user_id":132,"nickname":42,"user_avatar":133,"doc_module":4,"category_id":107,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":30,"language":139,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":12,"update_tm":143,"read_time":111,"preview_page_count":4},1099525198933,"https://ap-avatar.wpscdn.com/davatar_155a257f0dc6eb9ab79c44ca47cae57d","TIPS FOR DIET SUCCESS: MEAL PREP  \nBy Erin Stern, author of Train Like a Bodybuilder and Train Like a Bodybuilder at Home  \nWith so much conflicting information about“the best”  \ndiets, macros, and calorie counting, it’s easy to get  \nbogged down in the details of figuring out what to eat and when. This causes a lot of people to abandon their meal prep efforts. Let’s simplify and go over five tips for meal prep success and as a bonus, I’d like to share a recipe from my upcoming book,The Bodybuilder’s Meal Prep Cookbook.  \n1. Prep Your Proteins  \nLean meats are the foundation for a successful meal plan. Make sure you always have prepped and cooked lean meat in your fridge. I do this by cooking in bulk a couple of times per week. This also allows you to buy chicken, beef, fish, pork, eggs, or turkey in bulk.  \nTwo easy ways to cook in bulk are baking and using the crockpot. For example, slather 3 lbs. of chicken breast in Sriracha and bake it for 25 minutes at 400 F. Or, take 2lbs. of lean roast and place it in a crock-pot with bone broth. Top with rosemary, thyme, garlic, and salt. Cook for 8 hours on low.  \nI store cooked food in an airtight container and will put meals together as I need them. This tends to help the food stay fresher.  \nIf you don’t care to cook, some stores, like Whole Foods, will cook the meat for you.  \n2. Focus on Timing and Macros  \nIf you’ve ever used a meal planning app, you’ll realize a couple of things – you become much more aware of what you eat, and you become aware of how much time you spend inputting details into the app. The app also counts protein intake from grains and veggies, but this is not an optimal way to get protein. Unless your focus is on creating a complete amino acid profile, the 8g of protein you get from broccoli isn’t helping. If you’re counting veggie proteins in your overall protein intake, you may not be getting enough protein for muscle building.  \nI believe that some calories are “free.” For example, if you eat an entire bag of spinach, it’s 60 calories. But some of those calories are fiber. Your body also will expend energy to digest the spinach. So, those 60 calories have been used, thus making them “free”.  \nShift focus to counting protein, starch and grain carbs, and fats. Your pre- and post-workout nutrition is the most important.This is where you need protein and fuel. Decrease carbs when you’re more sedentary. Always eat protein with every meal.  \n[SouthernMuscleGuide.com |](SouthernMuscleGuide.com | 1 | O C T O B E R)[ 1](SouthernMuscleGuide.com | 1 | O C T O B E R)[ | O C T O B E R](SouthernMuscleGuide.com | 1 | O C T O B E R) 2 0 2 3  \n3. Have a Go-To for Dining Out  \nThe average restaurant will serve up a few ounces of chicken or steak. If you’re looking to gain or maintain muscle, you may need 2-3 times that (depending on height, weight, gender, and goals) . I always ask for a double portion of meat. Know your “safe” choices at restaurants. You really can’t go wrong with grilled lean meat, rice, and steamed vegetables. Grilled chicken or steak on a salad is great, too. If your dish comes with a sauce, request it on the side. Most restaurants do cook with butter or oil. I usually don’t stress over this. But, if you’re trying to be very strict, you can ask for the meat tobe cooked “dry” or with less oil.  \n4. Cook, Portion, Freeze  \nOnce a month, I’ll cook full meals for prep. I will portion them into airtight containers and freeze them. This is a great long-term strategy, especially if you’re forgetful or tend to get busy. Frozen meals will last 2-3 months. If you happen to run out of freshly prepped food, simply remove one of the meals from the freezer and allow it to thaw in the fridge for 12-24 hours. Reheat and you’re in business!  \nThis also works extremely well for traveling. TSA usually does not allow ice packs, so cooking and freezing your food is an effective way to keep it safe while traveling to your destination.  \n5. Have a Plan B  \nWe’re all human.We ","cbCais7H5bP3ozAS","https://ap.wps.com/l/cbCais7H5bP3ozAS","pdf",455233,"English","# Meal Prep Success Tips\n## 1. Prep Your Proteins\n## 2. Focus on Timing and Macros\n## 3. Have a Go-To for Dining Out\n## 4. Cook, Portion, Freeze\n## 5. Have a Plan B\n# Sheet Pan Smoky Chicken With Roasted Veggies\n## Ingredients\n## Directions","[{\"question\":\"How should you prep proteins for meal planning?\",\"answer\":\"Cook lean meats in bulk a couple of times per week, then store cooked food in airtight containers and assemble meals as needed. Options include baking or using a crockpot, and some stores may cook meat for you if you don’t want to cook.\"},{\"question\":\"What does the document suggest about timing and macros?\",\"answer\":\"Shift focus toward protein, starch/grain carbs, and fats rather than counting small amounts of veggie/grain protein as a primary source. Prioritize protein with every meal and ensure pre- and post-workout nutrition for muscle building, while decreasing carbs when sedentary.\"},{\"question\":\"How can you handle meal prep when dining out or when you miss your usual food?\",\"answer\":\"For dining out, request double portions of meat if you’re gaining or maintaining muscle, and keep “safe” choices like grilled lean meat, rice, and steamed vegetables, with sauce on the side. For Plan B, use shelf-stable protein options like protein bars, canned tuna/salmon, or protein powder and oats to avoid overeating when the next meal is delayed.\"}]","Tips for Diet Success - Meal Prep - Prep Your Proteins - Timing and Macros - Dining Out - Cook, Portion, Freeze - Plan B | PDF",1790531370]