Eat for
how you train.
Practical nutrition guides for adults — meal prep that actually fits a real week, the protein-and-veg framework that works for most goals, and a post-workout strategy that doesn't depend on $80-a-month protein powders.
Meal prep ideas for weight loss: the realistic version.
Most meal-prep advice on the internet assumes you'll spend Sunday in the kitchen for four hours and produce 20 perfectly portioned containers. Most adults try this once and never again.
Read the full guide → High-protein · Full guideMeal prep ideas for weight loss with high protein.
Protein at every meal solves a lot of nutrition problems at once. It blunts hunger, preserves muscle during a calorie deficit, and improves body composition independent of calorie count.
Read the full guide →The 7-day meal prep framework.
Don't prep 21 different meals a week. Prep 5 meal templates and rotate them: a chicken-rice-broccoli, a beef-and-veg stir-fry, a turkey-bell-pepper bowl, a salmon-sweet-potato, and a vegetarian bean-and-rice option. Each takes 20 minutes to prep and reheats well.
Sunday: cook 2 proteins (12 servings each), one carb (12 servings), and two vegetable batches. Total kitchen time: 90 minutes. That covers lunches and dinners for the week, with breakfast handled by yogurt-and-berries or eggs-and-toast (no prep needed).
Meal prep for weight loss: women-specific considerations.
The general principles don't change much by gender, but a few practical notes: protein needs are still 0.7–1g per pound of bodyweight (target the higher end of that range during weight loss). Iron and calcium become more important to plan around. And the calorie target during weight loss is typically 250–400 calories below maintenance — not the aggressive 1,200-calorie crash diets the magazines suggest.
Aggressive deficits backfire. Slow loss (0.5–1 lb/week) is sustainable. Crash dieting produces fast loss and faster regain.
What to eat after a workout (without the supplement industry pitch).
The post-workout meal exists to refuel glycogen, deliver protein for muscle repair, and signal recovery. It does not need to be a $4 shake from a fancy bag. A real food meal within 1–2 hours of training does the same job better.
Examples: chicken with rice and roasted vegetables. Greek yogurt with berries and granola. Eggs scrambled with toast and avocado. A sandwich with turkey and cheese. Each has 25–40g protein and 30–60g carbs. That's the entire science of post-workout nutrition for non-elite athletes.
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Diet & nutrition, answered.
How do I start meal prepping for weight loss?
Pick one meal — usually lunch — and prep five servings of it every Sunday for a month. Don't try to prep all three meals on day one. Get the muscle memory of one meal, then add a second.
How many calories do I need to lose weight?
Roughly 10–12 calories per pound of body weight, per day, produces a steady 1 lb/week loss for most adults. So a 180-lb person targets ~1,800–2,200 calories.
What should I eat after a workout?
Protein and carbs within 1–2 hours. A chicken-and-rice bowl, Greek yogurt with fruit, or eggs with toast all work. The 30-minute "anabolic window" is mostly myth for non-elite athletes.
Do I need to count macros?
For most adults, no — calorie awareness plus a "protein in every meal" rule covers 80% of what macro counting gets you. Counting becomes useful when you're plateauing or chasing a specific physique goal.
Mike works with clients on nutrition alongside training.
These articles cover the basics. Personal coaching pulls in your actual schedule, your kitchen, and your goals. Note: Mike isn't a registered dietitian — for clinical nutrition needs, work with one.