A Simple Meal Prep Plan 'for Life'

Since opening the gym in 2010, I’ve seen people do some incredible things.

I’ve watched members push themselves beyond what I thought they could do — and way beyond what they thought they could do.

Heavy lifts.
Brutal conditioning sessions.

But ask them to stop skipping breakfast?
Or maybe pass on that glass of red every single night?

UMMM....NOPE.

What happens next is predictable.

People get fit.

They can run around with the kids.
They climb stairs without getting out of breath.
They feel stronger.

But that other thing they quietly wanted?

The thing they don’t always say out loud.
The mirror thing - where you see your reflection and you feel 'happy'?

That doesn’t quite shift.

And the reason is simple:

Their nutrition hasn’t changed to keep pace with their training.

The discipline they’ve built in their gym life hasn’t transferred into their kitchen life.

The Simplest Fix I’ve Seen Work

I’m not a big believer in complicated meal prep. I see these fancy productions on socials

I’m a believer in opening the fridge and grabbing something that’s already done.

After 15+ years at Round 1 Fitness, the people who get results don’t have the fanciest diet.

They have containers.

Two types.

Container #1: Breakfast (Grab + Go)

Open the fridge.
Grab.
Done.

Inside:

• Greek yoghurt (200g)

• Scoop of protein powder

• Handful of berries

• Small serve of granola (like - 30g...not much!)

Lid on.

You’ve locked in 30–50g of protein before the day even gets busy.

No decision fatigue.
No excuses.

Container #2: Lunch (Fuel Bowl)

160g beef or chicken (boys)
120g beef or chicken (girls)
Rice
Broccoli

Simple seasoning (spices, not sauce).
Bit of bone broth over the top if you like.

Nothing fancy.

Just fuel.

The 20-Minute Sunday Rule

Cook protein (enough for 5x meals).
Cook rice - 15mins in rice cooker.
Steam broccoli - or if it's frozen don't even bother with this step!

Line up containers.
Fill them.
Lids on.

In under 20 minutes, you’ve removed 8–10 decisions from your week.

That’s powerful.

“But Isn’t That… Boring?”

Yes.

It is.

And that’s the point.

Results rarely come from exciting.
They come from repeatable.

But boring doesn’t mean bland.

If you cook it yourself — with the spices you love — it’s going to taste awesome.

Way better than the sushi that’s been sitting in the cabinet for five hours.
Way healthier than whatever’s sweating in the bain-marie at the food court.

And you control it.

Add garlic.
Add chilli.
Add your favourite rub.

Make it yours.

What About Eating Out?

If you want to go out for lunch at work, you should. Pick that one day a week and be social - and enjoy it.

Just don’t make it five times a week.

If this is your plan, make four meals at home.
One eating out.

That’s balance.

The Real Shift

You’ve already proven you can be disciplined in the gym.

The next level?

Transfer 10% of that discipline into your kitchen.

Not perfection.

Just structure.

Last words

This week, don’t overhaul everything.

Prep two containers for every week day.

One is Breakfast.
The other is Lunch.

Do it for four weeks straight.

That’s how you get fit —
and happy with what you see in the mirror.