5-Ingredient Meals
Struggling with meal prep? Simplifying the process can make all the difference!
A fantastic way to ease into meal prepping is by focusing on 5-ingredient meals. This approach streamlines your grocery list and minimizes the time spent cooking and cleaning.
For athletes, especially Olympic weightlifters and CrossFitters, crafting high-protein meals with just five whole food ingredients is an excellent way to meet your nutritional needs without the hassle of complicated recipes. These meals not only support muscle growth, recovery, and performance but are also quick to prepare—perfect for anyone with a busy lifestyle.
By focusing on nutrient-dense, whole foods, you can fuel your body to train at a high level without complicating your diet.
Build-A-Plate Formula
To get started, here’s a simple formula for creating your meals:
⚡ Protein: Begin with a solid protein source like chicken breast, flank steak, or pork loin. Stick with one protein per meal for simplicity.
⚡ Vegetable: Choose one or two nutrient-dense vegetables, such as broccoli, asparagus, or bell peppers. Keep it simple—no need for elaborate salads!
⚡ Fat: Add a quality fat like olive oil, butter, or avocado. Drizzle olive oil over your veggies or use butter to cook your protein.
⚡ Starch (Optional): If you want to include a starch, pick a simple source like rice, quinoa, or potatoes.
⚡ Fruit (Optional): For a hint of sweetness, add a simple fruit like an apple or banana. You can skip this if you prefer!
Customize Your Carbs
One of the benefits of the 5-ingredient approach is the flexibility to adjust your carbohydrate intake based on your energy needs. For example, on heavy training days, increase your starch portions (double that rice or potato!).
On lighter or rest days, scale back and focus more on protein and veggies.
Nutrition doesn’t have to be complicated. By embracing the simplicity of 5-ingredient meals, you can save time and still nourish your body with high-protein, nutrient-dense foods that align with your training goals.
5 Ingredient Meals
The Ultimate Guide to 5-Ingredient Meals features 13 easy-to-make recipes, each packed with 30g of protein to help you stay fueled and strong.
These balanced, nutrient-rich meals are designed to be time convenient and cost-effective, saving you both time in the kitchen and money by skipping takeout.
If you’re seeking a personalized nutrition plan tailored to your lifestyle, schedule, and goals, I’m here to help. Using a unique macro-based, intuitive eating approach, I support athletes in looking great, performing at their best, and feeling amazing. The aim is to make nutrition effortless—like it's on cruise control—so you can focus on doing more!
Hi, I’m Katie!
I work with strength and power athletes to ensure their nutrition supports their rigorous training needs.
As a former collegiate athlete and coach, I know firsthand the pivotal role nutrition plays into athletic success. I am passionate about simplifying nutrition, propelling you closer to your goals. I would love to hear from you!