Handy tips to set your fridge up for success - Bill Porter

Whether you’re chasing athletic performance or working towards weight loss and body composition goals, setting yourself up for success in the kitchen can be a real challenge. Most of us are busy professionals, training hard, and juggling family life. After a long day and a tough workout, the last thing you want to do is spend time preparing a healthy, nourishing meal.

Trust me, I get it—in the past, I’ve had more Uber Eats orders stacked up than a game of Jenga. Sometimes the temptation of a hot meal delivered to your door with just a few clicks is almost impossible to resist. And don’t even get me started on the dishes!

These tips will help you set your fridge up for success so you can whip up something nourishing—fast.

Protein: Prep Once, Eat Fast

Protein is essential for repairing body tissue after workouts and keeping you fuller for longer. But it can also be the hardest part to prepare.

Here’s a simple solution: batch cook and portion. Cook a large pot of your favorite dishes—think Bolognese, chicken tikka masala, or marry me chicken—and divide them into single-serve containers. You can do the same with proteins like pulled chicken, air-fried chicken breasts or thighs, or meatballs.

Store them in the fridge or freezer, and you’ve got a quick, go-to option ready whenever you need it. Need a fast meal? Cook some pasta, rice, or potatoes, microwave your portion, and voila—dinner is done.

This simple approach saves time, reduces stress, and ensures you always have healthy protein options on hand.

Veggies: Make Them Easy

Vegetables are essential for micronutrients and fibre, but they can spoil fast. Here’s how to keep them easy and accessible:

• Roast your favorite veggies at the start of the week and store in airtight containers.

• Pre-chop fresh veggies for quick use in meals or snacks.

• Frozen veggies are your friend—think peas, broccoli, spinach, or a frozen stir-fry mix. They’re cheap, cook

• quickly, and are just as nutritious as fresh.

  
  

Storage: Keep It Fresh

Worried meal prep will go soggy or bland? Proper storage is key:

• Fresh veggies: Store in an airtight container lined with a paper towel to absorb moisture.

• Cooked proteins and veggies: Cook 90% of the way (except for chicken), let cool completely before sealing. This prevents trapped moisture and keeps food fresher longer.

• Zip-lock bags: Great for both proteins and veggies. Push out the air before sealing to reduce moisture and extend freshness.

  
  

Life is hard. Don’t make the kitchen harder than it needs to be. Spend a little time prepping at the start of the week, and you’ll have healthy, delicious meals ready to go all week long.