Hey fitness nerds!

Thank you all 83,879 of you!

Want to know how I meal prep a week's worth of delicious meals in just a few hours?

Today, I'm sharing my sous vide meal prep technique that ensures perfect steak every time, plus tips to prevent those frustrating shin splints.

Read 🔽 below! 

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• How I meal prep for the most efficiency and taste

• Article Explained Simple: Is Tap water harmful?

• 3 Tips on preventing shin splints

• Healthy cheese toastie Recipe

How I meal prep for the most efficiency and taste

My meal prep system has evolved over years of trial and error. The game-changer? Sous vide cooking.

Here's my process: I sous vide multiple steaks at once, typically on Sunday. After cooking, I immediately ice bath them and refrigerate. Throughout the week, I just need a quick sear to get a perfect medium-rare steak in minutes.

Sous vide cooking is foolproof. Set the temperature to your desired doneness (I use 131°F for medium-rare), and it's impossible to overcook. The meat stays juicy and tender.

For optimal results, I season steaks generously with salt and pepper before vacuum sealing. Sometimes I add garlic and herbs for extra flavor.

Beyond steak, I sous vide chicken breasts and pork tenderloin. These lean meats often dry out with traditional cooking, but stay perfectly moist with sous vide.

While the meat cooks (which takes no active attention), I prep vegetables and carb sources. I roast large batches of vegetables and cook rice or quinoa in bulk.

Sauces and marinades are prepared in advance and stored in small containers. This adds variety to the same proteins throughout the week.

For quick assembly during the week, I keep cooked proteins whole until needed. This prevents them from drying out when reheated.

When ready to eat, I quickly sear the meat in a hot pan (2 minutes per side), slice, and serve with pre-prepped sides.

Organization is key. I use clear containers and label everything with dates. First-in-first-out system keeps everything fresh.

Cost-wise, this system actually saves money. I can buy meat in bulk when it's on sale, sous vide it all, and freeze portions for later use.

The beauty of this system is its flexibility. Once you have the basic components ready, you can mix and match for different meals each day.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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3 Tips on preventing shin splints

As someone who's dealt with shin splints, these strategies have helped me prevent them from recurring:

1. Proper footwear and progression
   
   Replace running shoes every 400-500 miles.
   
   Get fitted at a specialist running store for shoes that match your gait.
   
   Increase running distance gradually - follow the 10% rule, never increasing weekly mileage by more than 10%.
   

2. Strengthen lower legs
   
   Focus on calf raises, toe taps, and ankle mobility work.
   
   Do heel walks and toe walks as part of your warm-up.
   
   Include exercises that strengthen the muscles along your shin (tibialis anterior).
   
   Start with bodyweight and progress gradually.
   

3. Surface and form awareness
   
   Vary running surfaces - avoid always running on concrete.
   
   Focus on landing midfoot rather than heel striking.
   
   Maintain a slight forward lean and keep your steps light.
   
   Consider working with a running coach to analyze and improve your form.
   

Vote below to choose the diet for next week’s recipe

Healthy cheese toastie Recipe (makes 2 servings)

This protein-packed version of the classic grilled cheese satisfies cravings while supporting your fitness goals.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 300 kcal

• Protein: 25 g

• Carbohydrates: 25 g

• Sugars: 3 g

• Fat: 15 g

The Ingredients

• 4 slices whole grain bread

• 100g low-fat mozzarella

• 50g cottage cheese

• 30g Greek yogurt

• 1 tbsp light butter

• 1 tsp garlic powder

• 1/2 tsp dried oregano

• Optional: spinach, tomato slices

The Instructions

• Mix cottage cheese, Greek yogurt, garlic powder, and oregano in a bowl.

• Spread mixture on two bread slices.

• Add mozzarella and any optional vegetables.

• Top with remaining bread slices.

• Spread light butter on outside of sandwiches.

• Cook in a pan over medium heat until golden brown and cheese melts (about 3-4 minutes per side).

• Let rest for 1 minute before slicing.

This healthier version uses a mix of cheeses for extra protein while keeping calories in check.

The addition of Greek yogurt adds creaminess and protein.

Perfect for a quick lunch or post-workout meal!

Vote for the next week’s Recipe by clicking the button below

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