HOW TO MEAL PREP FOR THE ENTIRE WEEK

Prep Your Meals Ahead of Time

Prepping your meals in advance is the best way to ensure you stay on your bodybuilding diet plan. Samson uses Sunday as a day to cook all of his meals for the week ahead to cut down on cooking time during the week and allow more time to devote to training during his prep.

Buy in Bulk Whenever Possible

Buying foods such as proteins and carbohydrates in bulk is a strategy many bodybuilders use to save money and ensure they have plenty of their staple foods on hand. Samson shops at Markos, similar to Costco in the United States, because it's a more cost-effective option than your typical grocery store for buying in bulk. You’ll not only save money but also reduce trips to the grocery store.

Choose Lean Proteins

When dieting for a competition, Samson’s go-to bodybuilding protein options are lean meats such as chicken breast and red meats. He mostly opts for lean meats that are low-carb, low-fat, and high in protein. He cooks most of his proteins in bulk, then portions out servings and freezes them.

Pro Tip #1: Pick one day a week to cook all of your food. This allows you to save time each day from having to cook. 

Pro Tip #2: Cook all of the food without seasoning. In prep, calories and variables can change daily. If your food needs to be altered, it is easier to add seasonings or condiments after the fact than to have to waste food that was already pre seasoned. 

Pro Tip #3: Pre-portion and freeze meat. This will allow you to take out food for each meal and increases likelihood of you staying on diet because food is always ready.