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The Secrets to Meal Prepping Like a Personal Trainer

We asked our Personal Trainers their favourite foods that they regularly like to make for their weekly meal prep.

Want to eat like a personal trainer? Read on! 

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Eating out and making healthy choices is possible! Salads have been given a bad reputation at restaurants, but you just need to know what to look for! Filling your plate with lean protein, greens, nuts and seeds leaves you feeling satisfied and tastes fantastic. Valley Greens with Chicken from @tradingposteatery in Fort Langley: -Mixed Greens -beets -almonds -sunflower seeds -cranberries (light on cranberries) -goat cheese (light on cheese) -chicken breast -sherry vinaigrette (on the side) This salad was a client recommendation too! My peeps know what to look for! @tradingposteatery @fortlangley #fortlangley #tradingpostbrewing #salad #health #food #foodporn #dinner #patio #summer #spring #fitness #fitfam #fathersday #fitspo #personaltrainer #langley #l4l #followme #follow4follow

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Kalena is a personal trainer and a Group Fitness Instructor, so, as you can imagine, her days are busy. She is definitely one of the most organized people when it comes to weekly meal prep. 

"I’ll usually prep two different proteins and one carb at the beginning of the week and use it multiple ways. Makes it more exciting. :)

This week I prepped ground turkey, chicken breast, and brown rice, and I will use it for:

  • Healthy turkey taco salad

  • Chicken/veg/rice bowl adding your favourite toppers (This week I’ll use romaine, cherry tomatoes, balsamic vinegar, and hummus)

  • Turkey lettuce wraps

  • Egg frittata (using brown rice and my fave veggies)

I am also always trying new protein ball recipes for snacks on the go!"kalena-morton

Kalena Morton
Personal Trainer & Group Fitness Instructor, Steve Nash Fitness World Langley




Before working with us, Lindy was an elite gymnast and provincial track and field runner. Her answer? She's all about that protein.


"Protein balls, protein pancakes!"lindy_drope

Lindy Drope

Personal Trainer, Steve Nash Fitness World Langley


Meghan gives us the low-down on her entire meal plan for one full day. She preps all protein, starches, and veggies at the beginning of the week.


  • 1c egg whites
  • 1 piece of Ezekiel bread toasted
  • 1 tbsp almond butter
  • 1 cup of strawberries 


  • 4oz ground turkey
  • 1 cup of jasmine rice


  • 1 cup of pineapple
  • 60g banana


  • 60g banana
  • protein shake


  • 4 oz grilled chicken breast
  • 6 oz home made sweet potato fries (baked) with cayenne seasoning
  • 1 cup broccoli
  • 4 oz extra lean ground beef
  • 1 bell pepper
  • 8 asparagusmegan-melissis-300x300

Meghan Melissis

District Fitness Manager



Sharaya is currently in training for a fitness competition. Here's how she meal preps these days:

"I make egg white burritos! Egg whites in a small pan with spinach. Then I throw in a cooked piece of turkey bacon and roll up into a burrito wrap, and have it for my breakfasts in the morning. Oh, and of course with hot sauce, and some laughing cow cheese."

Sharaya Poulin

Personal Trainer, Steve Nash Morgan Crossing Sports Club


Mike is an athlete, and he likes to keep it simple, healthy... and classy.

"I love cooking salmon. It's super easy and mindless, as all you do is prep, oven, and chill until it’s done. Salt, pepper, lemon juice, dill, and some fresh lemon slices over top the fish–then wrap it up in a tin foil parcel and let it cook. Accompany it with steamed veggies and a carb, and you have a perfectly balanced meal. Mindless Meal Prep."

Mike Chan

Mike Chan

Personal Trainer, Steve Nash Fitness World Langley


The Secrets to Meal Prepping Like a Personal Trainer

Logan likes to spice things up–literally, and make a one-pot meal for the whole week.

"Crock pot chilli with extra meat... ground turkey, chicken (comes out shredded), or sometimes kangaroo (it's lean and has loads of nutrients!)."


Logan Dube

Director of Education, BC Personal Training Institute



So, there you have it. If you want to meal prep like a pro, try out some of these ideas!

Or take a look at some of our other articles on meal prep tips to start the year off right, or meal prep tips to get back on track after falling off the wagon. 

Still want more guidance?
Ask one of our trainers for a Nutrition Consultation!

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