Free Meal Prep Guide
🥗 Meal Prep Guide for Beginners
Eat Smart. Save Time. Stay Fit.
By THRYX
💡 Why Meal Prep?
- Saves time during busy weeks
- Helps control calories and portions
- Keeps you consistent with your goals
- Reduces last-minute junk food choices
🧰 What You Need to Get Started
- Basic food containers
- Food scale or measuring cups
- Rice cooker (optional)
- Your regular kitchen space!
🔁 Simple Meal Formula
Each meal should include:
- Protein: Chicken, tofu, eggs, lentils
- Carbs: Brown rice, oats, wraps, sweet potatoes
- Veggies: Spinach, carrots, cucumbers
- Fats: Olive oil, nuts, peanut butter
👉 Build 3–5 meals at a time using the mix above.
🍽️ 3-Day Beginner Meal Plan
Day 1
- Breakfast: Overnight oats + berries + almond butter
- Lunch: Grilled chicken + quinoa + steamed veggies
- Snack: Boiled eggs + hummus
- Dinner: Stir-fried tofu + brown rice
Day 2
- Breakfast: Yogurt + granola + banana
- Lunch: Tuna salad wrap + fruit
- Snack: Protein shake
- Dinner: Grilled paneer + mixed veggies
Day 3
- Breakfast: Smoothie (banana + oats + peanut butter)
- Lunch: Chicken burrito bowl
- Snack: Cottage cheese + almonds
- Dinner: Lentil soup + multigrain bread
🛒 Grocery List
- Proteins: Eggs, chicken, paneer, tofu
- Carbs: Brown rice, oats, wraps, potatoes
- Veggies: Bell peppers, spinach, broccoli, carrots
- Extras: Olive oil, peanut butter, almonds
💪 Stay Fueled, Train Hard — Powered by THRYX
Meal prep gives you the fuel — now it’s time to train like a beast.
- Dumbbells & Resistance Bands
- Home Gym Kits
- Core Trainers & Push-up Boards
- Strength Training Accessories
🎁 Use Code: MEALPREP10 to get 10% OFF any equipment today!
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✅ Time-Saving Tips
- Cook in bulk on Sundays
- Use frozen chopped veggies
- Pre-portion your snacks
- Keep it simple — don’t aim for perfection