VLOG 02: Grocery Haul for Meal Prep + High Protein Flatbread

3 Proven Strategies for Tactical Athletes to Conquer Meal Prep

 Meal prepping can feel overwhelming, especially for tactical athletes such as military personnel, firefighters, and law enforcement officers (LEOs) who lead demanding lives. But with the right strategies in place, it can become a seamless part of your weekly routine, helping you fuel up efficiently without spending hours in the kitchen.

In this blog post, I’m sharing my top three strategies for effective grocery shopping and meal prep, along with one of my favorite high-protein go-to recipes. Whether you're a tactical athlete looking to boost your performance or someone looking for practical tips, these strategies will help simplify your meal prep and keep you energized for your training and duties.

Strategy 1: Make Meal Prep a Routine

The first and most important step in mastering meal prep is to make it part of your routine. Pick a specific day for grocery shopping and a separate day for meal prepping. Doing it the same time each week ensures it becomes a habit, so you’re less likely to skip it even during a busy week. As James Clear mentions in Atomic Habits, “You don’t rise to your goals; you fall to the level of your systems.” This applies to tactical athletes as much as anyone. Having a system in place makes it easier to stay on track with your performance goals.

Strategy 2: Buy Staples in Bulk

For those of us in the military or tactical fields, time is of the essence, and efficiency is key. One way to streamline your meal prep is by sticking to staple ingredients. Each week, I buy the same foundational foods: chicken thighs, lean ground beef, potatoes, rice, and frozen vegetables. These staples provide the versatility to create a variety of meals without needing to reinvent the wheel every time. Tactical athletes often lead busy, unpredictable lives, so having a reliable set of ingredients helps avoid decision fatigue. The key is to change up the flavor profiles each week to keep things interesting (more on that below).

Strategy 3: Keep It Simple with 1-3 Recipes

If you’re new to meal prepping, don’t overwhelm yourself with too many recipes. Start small by choosing one to three go-to meals for the week. As a tactical performance coach, I know that simplicity is critical for people like military members, firefighters, and LEOs who are balancing training with the demands of their jobs. By keeping things simple, you ensure that meal prep doesn’t become a time-consuming chore. Once you’re comfortable with your routine, feel free to expand the variety of recipes. But in the beginning, it’s better to master a few key dishes that you can whip up quickly and reliably.

Flavor Profiling to Keep Meals Exciting

Even with staple foods, you can create an array of diverse, delicious meals by using different flavor profiles. For example, one week I’ll season my chicken thighs with a Mediterranean spice blend, while another week I’ll go for a smoky BBQ flavor. This allows you to have variety without needing to buy new ingredients every week. Tactical athletes can benefit greatly from learning to flavor profile—it’s a simple way to add creativity to your meals without overcomplicating the process.

Quick High-Protein Meal Recipe: Flatbread with Deli Ham, Spinach, and Cheese

One of my favorite quick, high-protein meals is a flatbread creation that’s perfect for breakfast or lunch. This recipe is especially great for tactical athletes looking to fuel up with a balanced ratio of carbs and protein to support their training. Here's how to make it:

Ingredients:

• 1 naan bread (about 280 calories, 48g carbs, 8g protein)
• 1 avocado cup (90 calories, 5g carbs, 9g fat, 1g protein)
• 3 slices of deli ham (approx. 25-30g protein)
• Fresh spinach
• 2 tablespoons of shredded cheese
• 1 egg

Instructions:

1. Spread the avocado over the naan bread.
2. Layer the ham slices and fresh spinach on top.
3. Sprinkle with shredded cheese.
4. Scramble one egg and pour it over the flatbread.
5. Cook in an air fryer for 5-6 minutes or until the cheese melts and the edges are crispy.
6. Enjoy a delicious and nutritious meal that provides a solid mix of protein and carbs!

If you don’t have an air fryer, this recipe can be made in the microwave for a quick option. The air fryer, however, adds that crispiness tactical athletes will love, especially when you’re rushing between shifts or workouts.

Final Thoughts

Meal prepping doesn’t have to be a chore. With these three strategies—making it part of your routine, buying staples in bulk, and keeping it simple with just a few recipes—you can set yourself up for success. As a tactical athlete, whether you’re in the military, a firefighter, or law enforcement, staying fueled is essential for peak performance, and meal prep is one of the most effective ways to ensure you’re eating right every week.

For more tips, recipes, and a complete meal prep guide designed specifically for tactical athletes, check out my free download at TacticalDietitian.com/mealprepguide.

Fuel up, stay strong, and I’ll see you next time!