TACTICAL MEAL PREP: STAY READY, EAT CLEAN, OWN YOUR WEEK

Busy schedule? Long workdays? Coaching after hours? That’s life for most of us—but it doesn’t have to mean fast food and vending machine dinners. Tactical nutrition means preparing ahead so you can dominate your day without sacrificing your health. This isn’t a Pinterest-perfect recipe blog. It’s about real-world prep for real-world performance.

Here’s how to make meal prep work for you.

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WHY MEAL PREP MATTERS

Meal prep isn’t trendy—it’s a tactical advantage.

• Save Time: Prep once, fuel all week.

• Save Money: Bulk buy and batch cook to keep your budget lean.

• Eat Clean: Control your ingredients, macros, and portions.

• Stay Ready: No decision fatigue. No skipped meals. Just fuel on demand.

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ESSENTIAL GEAR FOR MISSION-READY MEAL PREP

• Glass containers for reheating and long-term use.

• Freezer-safe bags for batch cooking and storing.

• Instant Pot or slow cooker to knock out big batches fast.

• Sharp knives and large cutting boards to keep prep time efficient.

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5 READY-TO-GO MEAL PREP RECIPES

Each of these is designed for function, flavor, and performance.

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1. CHICKEN + VEGGIE STIR FRY

Macros (per serving): 320 cal | 28g protein | 20g carbs | 14g fat
Prep time: ~25 min
Stores: 4 days in fridge or 3 months in freezer

What You Need:

• 2 chicken breasts, sliced

• 1 bell pepper, 1 zucchini, 1 carrot, 1 cup broccoli

• 2 tbsp soy sauce, 1 tbsp olive oil

• Garlic & ginger powder

How to Prep:

1. Cook chicken in olive oil.

2. Add veggies, soy sauce, and seasonings.

3. Cook until veggies are tender-crisp.

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2. BEEF + QUINOA STUFFED PEPPERS

Macros (per serving): 360 cal | 28g protein | 35g carbs | 12g fat
Prep time: ~35 min
Stores: 4 days in fridge or 3 months in freezer (individually foil-wrapped)

What You Need:

• 1 lb lean ground beef

• 6 bell peppers

• 1 cup cooked quinoa

• 1 can black beans, 1 can diced tomatoes, 1 cup corn

• Chili powder, cumin

How to Prep:

1. Cook beef, mix all ingredients.

2. Stuff peppers and bake at 375°F for 25–30 minutes.

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3. TURKEY + SWEET POTATO SKILLET

Macros (per serving): 380 cal | 30g protein | 45g carbs | 10g fat
Prep time: ~30 min
Stores: 4 days in fridge or 3 months in freezer

What You Need:

• 1 lb ground turkey

• 2 diced sweet potatoes, 1 diced red & green pepper

• 1 diced onion, garlic

• Olive oil, paprika, oregano

How to Prep:

1. Sauté onion and garlic.

2. Add turkey and cook.

3. Add sweet potatoes and peppers. Season and cook until soft.

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4. SALMON + RICE + ASPARAGUS

Macros (per serving): 450 cal | 35g protein | 40g carbs | 16g fat
Prep time: ~25 min
Stores: 3 days in fridge, 3 months in freezer (rice separate)

What You Need:

• 4 salmon fillets

• 1 bunch asparagus, 1 lemon

• 1 cup brown rice

• Olive oil, salt, pepper

How to Prep:

1. Cook rice.

2. Season salmon, lay on baking sheet with asparagus and lemon.

3. Bake at 400°F for 15–20 minutes.

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5. PORK + ROASTED VEGGIES

Macros (per serving): 400 cal | 32g protein | 25g carbs | 18g fat
Prep time: ~35 min
Stores: 4 days in fridge or 3 months in freezer (bagged separately)

What You Need:

• 1 lb pork tenderloin

• 2 cups Brussels sprouts, 2 carrots, 1 red onion

• Olive oil, thyme, rosemary

How to Prep:

1. Toss veggies with oil and seasoning.

2. Place pork and veggies on baking sheet.

3. Roast at 400°F for 25–30 minutes.

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STORAGE + REHEATING TIPS

• Fridge: Most meals last 3–5 days. Label containers.

• Freezer: Squeeze air out of bags. Label clearly. Thaw in fridge overnight.

• Reheat: Stove or oven > microwave. Target internal temp of 165°F.

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FINAL WORD

Meal prep isn’t about perfection—it’s about staying ready. When life gets chaotic, your nutrition shouldn’t fall apart. Prep like a professional. Eat like a warrior. Stay sharp all week long.

This is ApexFit. Prep with purpose. Fuel the mission. Own your week.