Fitness Body

Have you ever caught yourself being 'good' all day, only to feel completely out of control with food at night?

PREP DIARY — Week 3/19

This week's theme was resilience.

Not because everything went perfectly.

Because it didn't.

✔️ Hit 200kg hip thrusts
✔️ Got my sessions done
✔️ Kept recovery a priority

But there were also days I didn't feel like training.

One session nearly got skipped after a poor night's sleep.

I showed up anyway.

That's what I'm learning this prep:

Progress isn't built on the days you're motivated.

It's built on the days you follow through anyway.

And sometimes it's also built on attempting random core challenges and falling off a dumbbell. 😂

Week 4, let's go.

This push-up mistake is killing your core activation

The real reason meal prep works 👇

Meal prep isn't about being perfect. It's about making the next good choice easier.

Most people don't struggle with nutrition because they don't know what to eat.

They struggle because they're making food decisions when they're tired, stressed, busy, or hungry.

Having a few meals ready to go removes that decision.

This chicken stroganoff made 4 serves, each with:
✔️ 387 calories
✔️ 46.8g protein
✔️ 30g carbs
✔️ 7.4g fat

Recipe below ⬇️

Chicken Stroganoff (4 serves)

Ingredients
• 515g chicken breast
• 600g baby potatoes
• 100g brown onion, diced
• 140g tomato paste
• 100ml light & creamy evaporated milk
• 10g butter

Method

1. Boil or steam potatoes until tender.
2. Sauté onion in butter until softened.
3. Add chicken and cook through.
4. Add salt and pepper
5. Stir through tomato paste, little bit of water and simmer for a few minutes.
6. Add evaporated milk and mix until creamy.
7.Divide potatoes and stroganoff into 4 equal portions.

Simple. High protein. Easy to repeat.

Why am I doing everything right and still not losing weight?”
This is one of the most common things I hear from women.
And often the answer is not more cardio or less food…
It’s stress, recovery, and nervous system overload.
Today’s walk & talk explains why 👇

Saw this core challenge online and immediately needed to try it 😂

First version: manageable.

Second version?
Absolutely not... yet

Now I need to know…
could YOU do this? 👀

PREP DIARY
Week 2 / 19

Biggest win:
energy stayed high all week

Weight ⬇️
but strength still climbing

Still eating meals I actually enjoy

Still increasing weights in the gym

Recovering better
without needing “perfect”

Week 2 felt easier than expected

That’s probably the biggest sign
the routine is working

See you in week 3

Your hands and feeet are in the wrong position

Meal prep becomes much easier when you stop overcomplicating it.

Recipe further below ⬇️

You don’t need “perfect” meals.
You need meals that:
✔️ hit your protein
✔️ taste good
✔️ are easy to repeat

This chicken curry and rice combo has been one of my favourites lately because it’s high protein, filling, and easy to portion out for the week.

One thing that helps massively:
plan your portions before you cook.

This made 4 meals, so everything was divided evenly from the start instead of guessing after.

And always weigh your protein and carbs raw, not cooked.
Cooked weight changes because of water loss, which makes tracking less accurate.

Small habits like this make consistency much easier.

—
Creamy Chicken Curry & Rice (4 serves)

Macros per serve:
473 cal | 45.8g protein | 49g carbs | 9.1g fat

Ingredients:
• 500g chicken breast
• 100ml lite cream
• 100g frozen peas
• 10g dried shiitake mushrooms
• 15g Thai yellow curry paste
• 8g cornflour
• 200g dry basmati rice
• 1 lemongrass stick
• Small thumb of fresh turmeric, grated

Method:
Cook rice separately with the lemongrass stick.

Brown the chicken in the curry paste first, then add grated turmeric.

Soak the dried mushrooms in hot water for 5 minutes, then add them to the chicken.

Mix the lite cream, cornflour, and a small amount of water together, then stir through the cooked chicken until thickened.

Divide chicken mixture into 4 equal portions.

Divide the rice evenly between containers and top each meal with 20g peas.

Simple but works.