When it comes to getting lean and burning fat like an absolute machine, being organised and consistent in the kitchen is the only sure fire way to smash your goals and getting that body you want.

Meal prepping doesn’t need you to be spending endless hours in the kitchen, slaving away all day. Here are 5 easy steps to ensure quick and easy meal prep which will have you setup ready to smash your goals week in, week out.


1. Planning

Planning what you’re going to eat will not only make meal prepping so much easier for you, but will ensure everything you need is right there when you need it. I recommend picking what meals you’ll be having for breakfast, lunch and dinner as well as your snacks for the week and note them down.


2. Prep time

The biggest factor for the majority of people is having the time to cook their meals. What I recommend is picking a day (mine is a Sunday) that you’re going to nail your prep. Block out a couple of hours and get cracking. From planning, you’ll know straight away what’s on the menu for the week, so we are already ahead of the game. People who have a little more time, can choose to cook twice a week (for example, Sunday & Wednesday), but it all boils down to lifestyle and what will work best for you.


3.Weigh it out

So, you know what you’re eating, you’ve blocked out your prep time, it’s now time to get the show on the road. The easiest way to start, and what I recommend is investing in some food scales. Your nutrition is the number 1 factor when it comes to getting the body you want, so guessing portion size just wont cut it.

Weighing out your food prior to cooking will ensure you’re feeding your body the exact amount of fuel it needs to be burning fat.

weigh it out

4. The Cook off

Once all of your food for your meals is weighed out, it’s time to get cooking. There are a number of ways in which you can cook your meals, one at a time (this is the slowest way) but what I believe works best (and the quickest) is cooking in a batch and dividing evenly, so you can refrigerate 3/4 days worth of meals and freeze the remaining meals.

Once everything is cooked up, you can rest easy knowing everything you need to smash your goals is within touching distance. At first, it may take a little longer, but rest assured after a week or so, it will be routine and you’ll be flying through it in no time.


5. Tupperware

All your meals are cooked and your kitchen smells like a 5 star restaurant. What’s next? My favourite piece of kit, Tupperware!! Tupperware is essential to be able to store your food. Any meal prepper will tell you that having a strong tupperware game is a game changer. So stock up on your tupperware guys & girls.



Everything is cooked, tupperwared up and you’re set for success for the week. Easy peasy!

I find storing meals for 3/4 days in your refrigerator works well and all meals still taste superb up to the 4th day. I just whip them out of the fridge, bang them in the microwave for a few minutes and boom, fuelled and ready to go. Any meals I have cooked past this point (ingredient dependant) I usually freeze, and defrost in the fridge the day before I need them.

Meal prepping is your game changer and your sure fire way to becoming a lean machine. The SMT Program educates you on what works best for you, your body and lifestyle. It will show you that getting lean is simple when you stay consistent in the kitchen 🙂

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For more info about the SMT Program, please visit

Jay – The Physique Geek 😎
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