10 Food Prepping Tips from the Muay Thai Athlete

muay thai nutrition meal plan prep preparationBelow is a guest blog by one of my favorite combat sports writers – James Bee.

Coach JB recently revised his No.1 weight loss resource “The Lean Performance Diet” – which I highly recommend you check out. I can vouch for JB’s coaching skills and knowledge on nutrition for anyone who wants to lose weight and eat delicious food while doing it. His weight loss guide is on sale at 50% off for a limited amount of time, so make sure you check it out here.

Top 10 Food Prepping Tips from the Muay Thai Master Chef 

By James Bee 

Hardly any of us have time to cook 3 proper meals per day, right?

With families, jobs, training, something is just always coming up and complicating things. At times it’s seemingly impossible to eat healthy.

Over the years I’ve learned that food prepping is a major key to good health, top level performance and a in-shape, healthy body.

By being a little bit organized, you’ll not only save a heap of time, but you’re far less likely to skip meals or eat take out… Trust me on that one.

In this post, I’m going to share with you 10 of my top meal prepping tips that will turn you from a kitchen doofus into a Muay Thai master chef like me.:

Top 10 Meal Prepping Tips for Muay Thai

#10  –  Keep a good supply of frozen fruit in the fridge and use in protein shakes. Pre-cut your bananas and bag them up in single serves. Your banana smoothies will never be the same.

#9 – Pre-cut a few days’ worth of veggies. This might not sound too ground breaking, but pre chopping your vegetables in separate containers will save you a heap of time. Super smart for those who like to throw a quick stir fry together in minutes or as a easy healthy snack for the kids.

#8 – Precook 2-3 days of proteins in and store in the fridge to save cooking time. Next time you’re cooking a chicken breast, cook another 2 or 3 of them and eat them over the next few days. You can do the same thing with turkey sausages, burgers or any plant based proteins too like beans and chick peas.

#7 – Always have meat marinating in the fridge. It’s always a good idea to have some chicken, beef or pork marinating in the fridge. Leaving them to marinate over a few days wil make them extra tender.

#6 – Always have a tub of cooked brown rice in the fridge ready to go. Brown rice takes a little time to cook so having some on standby will make sure you don’t miss out or fill up on other not so healthy food.

#5 – Arrange your fridge in order of oldest food on the top shelf, freshest food on the bottom. This way you will use older food before it goes out of date.

#4 –  Have 1 day of the week for food prepping day. Spend a Sunday cooking stews, batches of chicken breast, a big tub of salad, a batch of brown rice.

30 grams of protein equals about the size of your palm

 #3 – When stir frying vegetables make sure the pan is super-hot before putting anything in. Make sure to keep tossing the ingredients constantly.

#2 – Here’s an easy way to measure protein: 30g Protein is equal to the size of the palm of your hand or approximately the size of a deck of cards. This is quite accurate for most people and eliminates the need for scales, unless you have freakishly big or small hands that is.

#1 – Forget about rinsing chicken meat. It’s safe to say that all store bought chicken breast is contaminated with some sort of harmful bacteria, so is most meat. But the good news is by cooking it you kill 100% of anything potentially harmful. But, yet when you rinse meat, usually in the sink. Then you’re just spreading the live bacteria around your kitchen surfaces where it can grow. This makes the chances of cross contamination with other foods highly likely.


Screen Shot 2015-02-04 at 10.50.55 AMJames Bee is an Aussie fitness and nutrition coach who specializes in weight cut management for pro muay thai fighters. Based in Thailand, when he’s not chilling on a beach somewhere, he is helping people lead the lean performance lifestyle. For advice on getting lean and increasing performance, visit JB Fitness Systems and follow him on Facebook.


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Sean Fagan
Sean "Muay Thai Guy" Fagan owns & operates the largest online Muay Thai community and the #1 training resource for nak muay of all levels.

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