The holiday season is synonymous with joy, celebration, and, unfortunately, the all-too-tempting festive food extravaganzas. It’s easy to lose sight of our nutritional goals amidst the holiday cheer. However, there’s a way to savour the delights of the season without derailing your health objectives. The solution, Trojans, lies in meal prepping – a practical approach to enjoying the holidays without jeopardising your hard-earned gains. In this blog, we’ll explore the manifold benefits of meal prepping during the festive season, and share essential tips, tricks, and festive recipes that will keep your taste buds happy and your health goals on track. Without further ado, let’s get prepping!

The Benefits of Meal Prepping During the Holidays

During the holidays, every moment is precious. Meal prepping is a time-saver, allowing you to prepare multiple meals in one go. This efficiency frees up more time for you to enjoy festive activities and quality moments with family and friends, rather than spending countless hours in the kitchen. Sounds like a win-win to us!

The holiday season is notorious for abundant feasts that can lead to overeating. Meal prepping puts you in control of portion sizes and the nutritional content of your meals. By preparing your meals in advance, you can ensure a balanced diet even when surrounded by temptations.

The holiday hustle can be overwhelming, with gift shopping, decorating, and hosting duties. Pre-planned meals eliminate the daily stress of deciding what to eat, making your holiday routine more manageable and enjoyable. Leaving more time for, well, holidaying!

Getting Started with Meal Prepping

Meal prepping is more than just cooking in bulk; it requires a well-thought-out strategy. This involves deciding what to cook, when to cook, and how to allocate your meals throughout the week. Meal prepping can indeed make your holiday season healthier and more manageable. Here’s a step-by-step guide to help you get started:

1.Set Your Goals and Plan Your Menu:

    • Determine your nutritional goals for the holiday season. Are you aiming for weight maintenance, building muscle or just a healthier diet?
    • Plan your meals for the week. Consider breakfast, lunch, dinner, and snacks. Ensure your menu is well-balanced, including lean proteins, whole grains, plenty of vegetables, and healthy fats.
    • Think about any festive occasions or events that may require special meal planning.

2.Smart Shopping for Ingredients:

    • Make a detailed shopping list based on your menu plan. This will help you stay organised and avoid impulse purchases.
    • Choose ingredients that offer flexibility and have a longer shelf life. Some examples include:
      • Proteins: Chicken breast, tofu, lean cuts of beef or pork, and canned beans.
      • Carbohydrates: Brown rice, quinoa, whole wheat pasta, and oats.
      • Vegetables: Broccoli, bell peppers, spinach, carrots, and cauliflower.
      • Fruits: Apples, oranges, berries, and bananas.
      • Healthy fats: Olive oil, nuts, and seeds.
      • Dairy or dairy alternatives: Greek yoghurt, almond milk, or soy milk.
      • Spices and seasonings: Salt, pepper, garlic powder, and various herbs and spices. The more the merrier really!

3.Batch Cooking:

    • Set aside a specific day or time during the week for batch cooking. This could be a Sunday afternoon or any other convenient time for you.
    • Prepare large quantities of your chosen protein source (e.g., bake chicken breasts, grill tofu, or cook ground beef).
    • Cook your chosen grains or starches in bulk (e.g., rice, quinoa, or pasta).
    • Roast or steam a variety of vegetables to have on hand for different meals.

4.Portion Control and Storage:

    • Invest in meal prep containers that are reusable and freezer-safe. Ensure you have enough containers for the week.
    • Portion out your cooked ingredients into individual servings based on your meal plan.
    • Label the containers with the date to keep track of freshness.
    • For recipes that don’t require immediate use, consider freezing some portions for later in the holiday season.

5.Create Versatile Components:

    • Prepare versatile components that can be used in various dishes. For example, a batch of grilled chicken can be used in salads, wraps, stir-fries, or as a main protein source. Chicken breast really is the MVP of meal prepping!
    • Cook grains without seasoning so that you can use them in sweet or savoury dishes.

6.Plan Your Meals:

    • Each day, assemble your meals based on the prepped ingredients. Mix and match proteins, grains, and vegetables to create diverse and enjoyable meals.
    • Use your prepped ingredients to make healthy snacks and breakfasts as well.

7.Stay Organised and Adaptable:

    • Keep track of your meals and adjust your plan as needed. If you have unexpected social events, you can adjust your prepped meals accordingly.

By following this step-by-step guide, you’ll not only save time but also ensure that you have healthy meal options readily available during the festive season. This will make it easier to stick to your nutritional goals while enjoying the holiday cheer. Nice!

Festive Recipes That Delight and Nourish

So, we’ve got the basics down; now lets look at some recipes. From dawn to dusk, these are some of our faves (and some exercises to compliment them):


  • Energising Oatmeal: Begin your day with oatmeal mixed with almond milk, topped with cinnamon, and a sprinkle of nutmeg. Add chopped apples for a warming, festive start.
  • Protein-Packed Smoothie: Blend Greek yogurt, frozen berries, a handful of spinach, and a scoop of protein powder. This smoothie is as robust as your morning workout. Oh, and if smoothies really float your boat, we have an awesome guide to some of the best!
  • Complimentary Exercise: An invigorating run on your Trojan Treadmill followed by some calming yoga is a surefire way to have a merry day!


  • Smoked Ham and Cranberry Salad: Combine diced smoked ham (a festive favourite), dried cranberries, mixed greens, and a light vinaigrette. It’s a well-balanced meal, akin to a well-rounded Trojan workout.
  • Quinoa and Veggie Bowl: Mix cooked quinoa with roasted Brussels sprouts, carrots, and a drizzle of balsamic glaze. This meal is your nutritional endurance training.
  • Complimentary Exercise: It’s midday it’s hot! Unwind and destress with your Trojan Massage Roller or Trojan Massage Gun. Your body will thank you!


  • Chicken and Sweet Potato Mash: Grill chicken and serve it with a side of sweet potatoes mashed with a hint of cinnamon. It’s as satisfying as achieving a new fitness milestone.
  • Vegetable Stir-Fry with Tofu: Stir-fry your favourite veggies with tofu in a soy-ginger sauce. This meal is diverse, colourful and downright delicious!
  • Complimentary Exercise: Why not kick off your evening’s festivities with an energising and heart-pumping HIIT circuit using your Trojan Kettlebells? We all know food tastes SO much better after a workout!

Festive Flavour

Meal prepping during the festive season is an empowering tool that helps maintain your health goals while fully engaging in the joy and celebration of the holidays. We encourage you to try out these tips, tricks, and recipes. Remember, meal prepping is about creating a balance – it’s about enhancing your holiday experience, not restricting it. Embrace the festive spirit and make the most of this wonderful time of the year with a well-prepped plan and the right Trojan Gear (available at a Makro or Game near you).

Happy holidays Trojans!


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