Easy Full Day Meal Prep For Athletes
Easy full day meal prep for athletes: batch-cook chicken, salmon, brown rice, sweet potatoes & broccoli in 2 hours. Complete 6-day nutrition guide.
Ingredients
- 2.5 pounds boneless, skinless chicken breasts
- 1.5 pounds wild-caught salmon fillets
- 2.5 cups uncooked brown rice
- 4 medium orange sweet potatoes
- 6 cups fresh broccoli florets
- 3 cups fresh spinach leaves
- 16 large eggs
- 3 cups plain Greek yogurt
- 2.5 cups old-fashioned rolled oats
- 2 cups fresh mixed berries (blueberries and strawberries)
- 1 cup raw almonds
- 4 tablespoons extra virgin olive oil
- Sea salt and freshly ground black pepper to taste
Instructions
- 1
Organize all ingredients and wash the chicken breasts, salmon fillets, sweet potatoes, and broccoli thoroughly under cold running water.
- 2
Pat the chicken breasts dry with paper towels and season generously on both sides with salt and black pepper.
- 3
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat until shimmering, about 2 minutes.
- 4
Place the seasoned chicken breasts in the hot skillet and sear for 6-7 minutes per side until golden brown and cooked through (165°F internal temperature).
- 5
Transfer the cooked chicken to a cutting board and allow it to rest while you prepare other components.
- 6
Preheat your oven to 425°F and line two large baking sheets with parchment paper.
- 7
Cut the sweet potatoes into uniform 1-inch cubes and toss with 1 tablespoon of olive oil, salt, and pepper on the first baking sheet.
- 8
Arrange the broccoli florets on the second baking sheet, drizzle with 1 tablespoon of olive oil, and season with salt and pepper.
- 9
Place both baking sheets in the preheated oven and roast for 35-40 minutes, stirring halfway through, until vegetables are tender and lightly caramelized.
- 10
Meanwhile, rinse the brown rice under cold water in a fine-mesh strainer for 1 minute.
- 11
Bring 5 cups of water to a boil in a large pot with a pinch of salt.
- 12
Add the rinsed brown rice to the boiling water, reduce heat to low, and simmer covered for 35-40 minutes until the rice is tender and water is absorbed.
- 13
Pat the salmon fillets dry and season with salt and pepper, then place skin-side down on a separate baking sheet.
- 14
When the vegetables have 10 minutes remaining, slide the salmon into the oven and bake for 12-15 minutes until the flesh flakes easily with a fork.
- 15
Remove all cooked items from the oven and allow them to cool completely to room temperature, about 15-20 minutes.
- 16
Cut the rested chicken breasts into uniform 4-ounce portions and flake the salmon into palm-sized pieces.
- 17
Divide the cooled rice, roasted vegetables, and proteins equally into 6 glass meal prep containers, placing each component in a separate section.
- 18
Seal all containers with fitted lids and store in the refrigerator for up to 5 days, labeling each with today's date and contents.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Salmon fillets | Lean ground turkey (1.5 pounds, browned in skillet) | Ground turkey offers equivalent protein (30g per 4oz) with lower fat content and cost, while remaining rich in B vitamins and minerals essential for athletic recovery. |
| Brown rice | Quinoa (2.5 cups uncooked) or white rice | Quinoa provides complete amino acid profiles with all nine essential proteins, while white rice digests faster for immediate post-workout carbohydrate replenishment. |
| Mixed berries with Greek yogurt | Sliced banana with unsweetened almond milk mixed into oats | Bananas provide concentrated potassium (422mg per medium banana) supporting electrolyte balance, while almond milk reduces saturated fat by 2g per serving. |
| Raw almonds | Raw walnuts or pumpkin seeds | Walnuts contain superior omega-3 to omega-6 ratios (1:4) reducing systemic inflammation, while pumpkin seeds add magnesium supporting muscle function and recovery. |
| Sea salt and black pepper only | Add garlic powder, paprika, and cumin | These spices introduce anti-inflammatory compounds (curcumin in turmeric-containing paprika) without increasing sodium, enhancing palatability across multiple meals. |
Recommended Equipment
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Nutrition Information
Per serving (serves 6)
| Calories | 505 |
| Total Fat | 11g |
| Saturated Fat | 2g |
| Cholesterol | 92mg |
| Sodium | 245mg |
| Carbohydrates | 51g |
| Fiber | 9g |
| Sugar | 5g |
| Protein | 49g |
Nutrition Comparison
| Classic | Metabolic Health | restaurant | Healthier | |
|---|---|---|---|---|
| Calories | 505 | 565 | 685 | 520 |
| Protein | 49g | 48g | 68g | 48g |
| Carbs | 51g | 38g | 52g | 52g |
| Fat | 11g | 22g | 22g | 12g |
| Fiber | 9g | 9.5g | 8g | 8g |
| Sugar | 5g | - | - | - |
| Health Scores | ||||
| Gut Health | 8/10 | 9/10 | 9/10 | 88/10 |
| Anti-Inflammatory | 8/10 | 9/10 | 2/10 | 82/10 |
| Blood Sugar | 9/10 | 9/10 | 8/10 | 85/10 |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
