Client Meal Prep
There is a version of performance nutrition that feels restrictive and uninspiring. Plain chicken, steamed vegetables, protein shakes that taste like chalk. That has never been my approach.
As a private chef for professional athletes, my role sits right at the intersection of sports nutrition and real culinary craft. Every meal I prepare needs to support performance while still feeling vibrant, nourishing, and genuinely enjoyable to eat. If food does not taste good, it becomes difficult to stay consistent. And consistency is what actually supports results.
Athletes train intensely, travel constantly, and place enormous demands on their bodies. Their meals should feel supportive and energizing while also being something they look forward to sitting down to. Food should feel like fuel, but it should also feel like care.
Today I am sharing a look into one of my recent lunch meal preps. This spread was designed to cover two full days of meals built around high quality proteins, nourishing carbohydrates, healthy fats, and fresh ingredients that support recovery, sustained energy, and overall wellness.
Why Ingredient Quality Matters
When I cook for athletes, sourcing matters just as much as technique.
Whenever possible I prioritize organic produce and ingredients that are grown and raised with care. The seafood I use is wild caught. The beef is grass fed. The chicken is pasture raised. These choices make a difference not only in flavor but also in nutrient density.
Athletes rely on their bodies for their careers. The quality of the food they eat can influence how well they recover, how stable their energy levels feel throughout the day, and how supported their immune systems are during long seasons of travel and training.
Using clean, high quality ingredients allows the natural flavors of the food to shine while also providing the body with nutrients it can actually use.
What’s In This Meal Prep
For this lunch prep I created a spread that offers variety while still keeping the meals balanced and easy to assemble throughout the week.
The proteins include grilled shrimp, skirt steak, and fajita marinated chicken thighs. Each brings its own flavor and nutritional benefits while keeping the meals satisfying and interesting.
For carbohydrates, I prepared roasted baby potatoes, delicata squash, and a fresh herb quinoa salad cooked in chicken bone broth. These ingredients help provide steady energy while also contributing fiber and minerals.
To round out the spread there are simple grilled vegetables, roasted red beet hummus, fresh guacamole, and a hydrating juice made with fresh produce and coconut water.
Each component works beautifully on its own, but they are even better when mixed and matched into different bowls and plates throughout the week.
A Look at Each Dish
The grilled shrimp provide a light, clean protein that pairs beautifully with the roasted vegetables and quinoa. They cook quickly and bring brightness and flavor to the plate.
The skirt steak adds richness and depth. It is naturally high in iron and B vitamins that support energy production and oxygen transport throughout the body.
Chicken thighs are incredibly flavorful and remain tender even when reheated, which makes them ideal for meal prep.
The quinoa herb salad adds freshness and balance to the spread. Cooking the quinoa in chicken bone broth adds an extra layer of flavor while also incorporating additional nutrients.
Roasted delicata squash and baby potatoes provide comforting carbohydrates that help replenish glycogen stores after training.
The roasted red beet hummus is one of my favorite elements of the meal. Beets are naturally rich in nitrates, which are often associated with improved endurance and oxygen efficiency.
Fresh guacamole brings healthy fats that support hormone balance and help keep meals satisfying.
And finally, the hydrating juice helps replenish electrolytes and supports hydration after training sessions or travel days.
Together, these dishes create meals that feel balanced, nourishing, and flavorful.
Below you will find the full recipes including ingredient measurements, marinade ratios, and preparation techniques used to build this spread.
