I train in the mornings, and over the years I’ve learned that what I eat (and when) can make or break both the workout and the rest of my day. If you’re like me—short on time before work, wanting to support strength and recovery, and eager for food that actually tastes good—these simple weekly meal prep templates are for you. They’re designed around morning workouts: quick pre-workout fuel, easy post-workout recovery meals, and straightforward lunches and dinners you can reheat without fuss.
Why plan differently when you train in the morning?
When you train early, you’re balancing three needs: enough fuel for the workout, fast and effective recovery, and meals that fit into a busy day. I aim for small amounts of easily digestible carbs pre-workout (if needed), a protein-focused recovery meal within 60–90 minutes after training, and balanced lunches and dinners that replenish glycogen and support muscle repair. Planning these ahead saves time and reduces the tendency to grab something convenient but suboptimal.
Core principles I use
- Keep pre-workout light: 150–250 kcal with carbs and a touch of protein if you need it.
- Prioritize post-workout protein: Aim for ~20–30 g of protein after training.
- Batch basics: Cook a grain, a protein, and a vegetable once or twice a week.
- Mix and match: Use a template so you can swap flavors without reinventing the wheel.
- Minimal morning steps: Foods should be grab-and-go or require <2 minutes of preparation.
Weekly template overview (3-day rotation x 2)
I like a three-day rotation repeated twice across the week. It gives variety but keeps cooking minimal. Here’s the structure I follow:
- Morning training: small pre-workout option + post-workout bowl or shake
- Lunch: grain/protein/veg bowl
- Snack: portable, protein-rich
- Dinner: simple stovetop or sheet-pan meal
Shopping list for the week (for 1 person)
| Proteins | Chicken breast (6), canned tuna (4), eggs (12), Greek yogurt (1 large), tofu (400g) |
| Carbs & grains | Oats (500g), brown rice or quinoa (1kg), whole grain wraps (6) |
| Veg & fruit | Frozen mixed veg (1kg), spinach (1 bag), cherry tomatoes, bananas (6), berries (frozen) |
| Fats & extras | Olive oil, nut butter, mixed nuts, avocado (3), hummus |
| Pantry | Soy sauce, sriracha, stock cubes, spices (paprika, cumin, garlic powder) |
Sample pre-workout options (grab-and-go)
- Half a banana + 1 tbsp peanut butter (quick carbs + small fat/protein)
- 1 rice cake with honey and a thin layer of cottage cheese
- Small bowl of oats (30–40 g) with water or milk and a few berries — prepare night before if needed
Post-workout templates (ready in under 5 minutes)
I prioritize a 20–30 g protein source and ~30–60 g of carbs depending on training intensity. Here are three templates I rotate:
Protein & grain bowl
- Base: 1 cup cooked brown rice or quinoa (make a batch Sunday)
- Protein: 120–150 g shredded chicken or tofu
- Veg: handful of spinach + roasted veg (leftovers)
- Top: drizzle of tahini or olive oil, lemon, salt/pepper
Smoothie (2 minutes)
- 1 scoop whey or plant protein (~20–25 g protein)
- 1 banana, 1 cup frozen berries, 250–300 ml milk or water
- Optional: 1 tbsp oats or nut butter for extra calories
Greek yogurt bowl
- 200 g Greek yogurt (high protein), 40–60 g granola or oats, 1 tbsp honey, berries
Lunch templates
Lunches are built from three batch-cooked staples: grains, a protein, and a roasted veg mix. I assemble bowls in the morning or the night before.
Lunch Bowl A — Mediterranean
- Brown rice or couscous
- Roasted chicken, cherry tomatoes, cucumber
- Hummus + lemon + oregano
Lunch Bowl B — Asian-inspired
- Quinoa
- Tofu or tuna, steamed broccoli, carrots
- Soy sauce, sesame oil, sriracha
Lunch Wrap — ultra portable
- Whole grain wrap with spinach, shredded chicken, avocado, a smear of Greek yogurt mixed with mustard
Snack ideas
- Hard-boiled eggs (make a batch)
- Protein bar or a small homemade oat bar
- Apple + handful of almonds
- Yogurt + honey
Dinner templates (one-pan or 20–30 minutes)
Dinner is where I keep things simple and flavorful. Two go-to meals that require minimal thought:
Sheet-pan salmon + veg
- Salmon fillet, sweet potato cubes, broccoli — toss in olive oil, salt, pepper, roast 20–25 minutes at 200°C
- Finish with lemon and a spoonful of Greek yogurt
Stir-fry
- Sauté garlic and ginger, add chicken or tofu, then frozen veg, toss with cooked rice, soy sauce, and a splash of rice vinegar
- Top with sesame seeds or a fried egg if desired
Weekly prep schedule (I use weekends or one weeknight)
- Day 1 (60–90 minutes): Cook 3 cups dry grain (rice/quinoa), roast a tray of mixed veg with olive oil and spices, bake 4–6 chicken breasts or tofu blocks.
- Day 2 (30 minutes): Hard-boil eggs, chop fresh salad veg, make a big batch of overnight oats or granola.
- Daily morning (5 minutes): Assemble post-workout bowl or blend smoothie, pack lunch if needed.
Portion suggestions
These are general starting points—adjust based on your goals, size and training intensity.
| Light session | Post-workout: 20 g protein, 30–40 g carbs |
| Moderate/heavy session | Post-workout: 25–35 g protein, 45–75 g carbs |
| Recovery day | Balance meals across the day; slightly lower carbs if overall activity is low |
Practical tips I've learned
- Use clear containers so you can see what you’ve got—saves decision fatigue in the morning.
- Label with dates; rotate older meals first.
- If you get tired of plain chicken, switch to a marinade (lemon-herb, teriyaki, or a curry paste) — same base, new flavor.
- Invest in a small blender if you rely on smoothies—takes 2 minutes in the morning.
- If you prefer branded convenience, I’ve found ready-cooked grains (e.g., Tilda/basically-cooked rice pouches) and high-protein yogurts (like Skyr) helpful on hectic mornings.
If you want, I can create a printable shopping list, calorie/macronutrient breakdown for each template, or a vegetarian/vegan variant of this plan. Tell me which one you’d find most useful and I’ll tailor it to your daily schedule and goals.
