HerSUPPZ Competition Strength, Her Brand Ambassadors, Mental Health & Wellness, Nutrition, Tammy Patnode, Weight Loss Leave a Comment

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By  Tammy Patnode

Proper meal prep is essential to the success of your contest diet. It doesn’t have to take an enormous amount of time, if you do it efficiently. The following tips are essential to doing it effortlessly!

First I suggest hitting up your local Sams Club, Costco or BJs Wholesale Club for the best prices on your contest staples. Chicken breast, frozen fish, steak, cartons of eggs, fresh veggies, oats, rice and sweet potatoes will be cheapest and easiest to buy in bulk.



Your Meal Prep Protein

Let’s start with your protein sources.

Fire up the grill! I grill my steak and chicken in large amounts and freeze up 3 day portions at a time.  If you don’t have access to a grill you can  bake your chicken in the oven @350 degrees for about 40 minutes (depending on the size of your chicken breast).

I prefer my fish baked in the oven for about 15 minutes @450 degrees. I season with spices from Flavor God Seasonings.  Flavor God Seasonings have the best flavors and contain very low sodium, no MSG, sugar or fillers.  These are great on your veggies and potato too!



Meal Prep Veggies

I throw my sweet potatoes in the oven with the fish (cooking time varies).  I like my veggies roasted with garlic and spices.  To make, spray cookie sheet with Pam spray and place veggies in a single layer.  Roast  @400 degrees F.  The time will vary depending on if you roast them fresh or frozen.  Just keep an eye on them!   Rice I will do in a rice cooker.


Yyou can bake your portioned out eggs or egg whites in ramekins or muffin tins with added veggies. Store in a Tupperware in the fridge when they are cooled.

Once you get the hang of food prep, it really becomes second nature.


You don’t need to be a competitor to prep your meals.  Meal prep takes a little time but is well worth the benefits of being prepared.  This way you never have an excuse to reach for something off plan!


Tammy Patnode is an IFBB pro physique competitor and NPC judge. She is a certified personal trainer and sports nutritionist. She offers contest prep, general training and weight loss programs for men and women that are customized for each client.

Tammy is one of our exclusive HerSUPPZ BRAND AMBASSADORS!

Click here to see all of Tammy’s articles, blogs and super-delicious-protein-packed recipes!!

Check out her website TEAM-TAMMY FITNESS



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