, having the right quality foods in your home and on the go is a good start, but preparation is the key to being able to eat well with consistency…

In last week’s lesson we covered how to plan and shop, now let’s look at preparation.


Rather Listen? Click the link below to do that shit!

Prepare Audio Lesson


Prepare (the plan) ahead!

“Planning is bringing the future into the present so that you can do something about it now.”

– Alan Lakein

The great thing about food is that, unlike many things in life, you really need it.  So now that we’ve gotten that gem of knowledge out of the way, let’s dig in.


We know that we need protein, fats, veggies, and carbs at every meal.  Sure, sure- we can get into some manipulation of this statement with regards to timing, but we’re here to get the basics down first.


We also know that we need about two palms of protein, 2 thumbs of fat, two fists of veggies, and two cupped handfuls of carbohydrates…


You also probably have a pretty good idea of how many meals a day you are eating.


So, with that information at hand, we can look at our PLAN, and get ahead on the preparation.


Cook up a bunch of chicken, steak, eggs, etc… at once.


Have healthy oils, nuts, and other fats on hand.


Buy your fruits (really fall under our carbohydrate category) and veggies twice a week, and a lot of them at that, to make sure you’ve always got them, fresh, when you need them.  Then just chop up a bunch at a time and portion out a few meals.


Use a rice cooker to bulk cook a few cups of quinoa, wild rice, and other grains for the week.


Grab some quick options to grab and go, and keep them on hand for the unexpected times you can’t get to your freshly prepared foods.  More on that to come…


Let’s look at some of our favorite options

“Everyone has a plan ’til they get punched in the mouth.”

– Mike Tyson

You’re probably wondering why I dropped that quote in here…  I don’t know either.  Let’s get back on track.


Adjust the following meals to appropriate amounts that makes sense for you.


Chris’s Morning Smoothie (these are priceless on the go and for getting in some extra food)


  • 2 fists of spinach
  • 1 thumb of Brazil Nuts
  • 1 Thumb of Flax Seeds
  • 2 cupped palms of frozen berries
  • 1 serving of Beverly International UMP (or your favorite protein)
  • 1-1.25 cups (8-10 ozs) of Coconut Milk


Todd’s Apples & Eggs Breakfast (this is stuuuupid good!)


  • Coconut Oil (I use a spray, to coat the pan)
  • 2 fists of spinach
  • 1/4 to 1/2 an apple (pick a crisp type- we like Honey Crisp)
  • Bacon or Chicken Sausage (1-2 slices or 1 link)
  • 4 eggs
  • Coconut Milk or Heavy Whipping Cream
  • Salt and Pepper


Chris’s Leftover Salad


  • 2 fists of spring mix and spinach
  • A couple mini sweet peppers
  • A few cherry tomatos
  • A few carrot chips
  • 2 palms of quinoa
  • 2 thumbs of walnuts
  • 2 fists of leftover meat
  • Organic Braggberry Apple Cider Vinegar


Grab and Go!

Keep a variety of bars, nuts, fruit, etc… on hand.  The Epic Bars (pictured above) come in a variety of meats (Turkey, Bison, Beef) and are a mix of nuts, fruit, and meat.  Ostrim also makes some great meat sticks as well.

If nothing else…


Prepare a bunch of items ahead of time!  Really, it’s that simple…

Bulk cook like we talked about above.

Portion out (at least) the meals that are your biggest struggle.

Keep healthy snack options on hand.


This wasn’t gourmet cooking here.  Maybe you can do that at dinner.  We are simply trying to show you that regardless of time, with a little preparation in chunks, you can have healthy, well-rounded meals 80-90% of the time.


Remember what Mike Tyson said.  Don’t get punched in the mouth, stick to your plan, win.


One more for the road:

“I’m a dreamer.  I have to dream and reach for the stars, and if I miss a star then I grab a handful of clouds.”

– Mike Tyson

In 2010, two dudes Chris and Todd, started the business that would eventually become Strength Faction.

You know how they say the rest is history? Well, it’s not.

Follow Us

Member Login

©2020 | Strength Faction