Soul Rebel Digest Vol 7.25
Take the Pressure Off
Less Hustle, More Fuel: The Power of Meal Prep
Ever grabbed a low-cal snack thinking it was the “healthy choice”… only to feel starving 30 minutes later? Or spent all day eating 'light', then raided the pantry at night?
Quick calorie-based decisions might feel smart in the moment — but they often leave your body under-fueled and your goals out of reach.
That’s where meal prep steps in.
A great example here by The Sports Dietician:
LIFE IS BUSY
We get it. Between work, training, family, having a social life and everything in between, it’s hard to find time to think about food, let alone prep it. But here’s the truth:
Prepping your meals once or twice a week or cooking enough dinner to have leftovers for lunch can take a massive load off your mental & physical plate.
WHY MEAL PREP MAKES LIFE EASIER (AND HEALTHIER)
Reduces daily decision fatigue – No more stressing over “What’s for lunch?” when you’re already hangry.
Supports consistent eating habits – You’re more likely to fuel properly when it’s ready to go.
Helps with body composition goals – You’re less tempted to under-eat, over-snack, or grab convenience foods.
Saves time & money – Fewer UberEats orders, less waste, more leftovers that actually serve you.
HOW TO GET STARTED (WITHOUT OVER COMPLICATING IT)
Pick 1-2 protein sources
Think: slow cooker chicken thighs, grilled tofu, roast beef, or boiled eggs.
Choose 2-3 carb sources
Examples: rice, sweet potato, couscous, oats.Add veggies in bulk
Roast a tray of mixed veg or wash/chop salad greens for quick use.Don’t forget sauces & spices
These make meals enjoyable, so you actually want to eat what you’ve prepped.Use containers that make it easy
Glass or BPA-free divided containers = grab-and-go without thinking.
Pro Tip: You don’t need to prep every meal. Even just 3–4 lunches and a few easy dinners can make a big difference.
YOUR SOUL REBEL CHALLENGE
3-DAY MEAL PREP STARTER
Here’s your challenge:
Pick one protein, one carb, one veggie and make 3 portions.
Store them in ready-to-grab containers.
Eat them over the next few days — notice how much easier your week feels.
Snap a pic of your prep and tag us @cfsoulrebelthornbury & as well as share in our Facebook group #shareyourfood — we’d love to see your setup!
Alex & Josh had great results from their recent InBody scan, both gaining muscle, losing body fat & lowering visceral levels. Their performance in the gym has improved in leaps & bounds because of their consistency with training & prepping most of their meals.
Despite a hectic work schedule Josh has recently PR'd his snatch by 7kg!
Recently Alex linked toes to bar for the first time & has recently started throwing heavy barbells around in workouts - she has worked SO hard on her technique her strength shot through the roof! Well done legends! Love your work!
REMEMBER….
The goal of meal prep isn’t perfection — it’s removing friction so your body gets what it needs, even when life is chaotic.
Fuel better. Stress less. Perform more. Let’s go, Rebel!
See you in the gym!
