Healthy Meal Prep For A Crossfit Games Competitor | 1st Phorm Athlete Dan Bailey

What's up, everybody? My name is Dan Bailey. I am a strength and conditioning coach as well as a CrossFit Games athlete. And today we are going to start talking about what I eat in a day. But before I actually eat anything, I'm going to talk a little bit about how I food prep. So it's Sunday afternoon, and I usually like to grill out on Sunday's afternoon. And I usually prep all of my food for the week or for at least as long as it gets me. It usually gets me to like Wednesday or Thursday. Got the grill out here. We're going to fire it up and show you kind of how I cook, what I cook and what I like to cook, and that will keep me fed for the week. All right. Before we can start grilling, you got to light the grill. And to do that, I've got the trusty propane torch here. Probably shouldn't be doing it this way, but this is the way we do it at the Bailey house.

All right. For the meat selection this evening, went with a variety of things. We got some garlic parm chicken. We got some Jamaican chicken, some steak, and some shish kebab that's pre marinated. I'm not really good at marinating anything, so I just kind of buy it at the store. Pre bought and ready to go. I'm not really good at this. I'm the first to admit I'm not really good at grilling. I got some extra smoked chips in there, so we're going to try to make things taste a little bit better. Slow and low is what I've been taught for using, like, green egg for this kind of grill. So I cook it really slow at like 270 to 300 degrees. It takes a little bit longer, but it's always better. My worst day on this has been better on a gas grill. And so I'm fired up to use this. I usually prep all my food on something like this for the week. And that way, like I said, I'm just ready to go. Can throw it in the fridge. I've got it for all. Basically, my lunches and dinners are all going to be made Ton.

All right. Just finished up a session in the barn. Now it's time to recover. I'm gonna make a protein shake with some ignition and level 1 protein. Just protein and carbs after I work out is a pretty standard thing. So level one because it's going to give me that sustained release protein. So it's gonna make me feel a little bit more full longer in the day. So I really like the blueberry muffin. That's what I'm gonna go with this morning. Yep, Blueberry level one. We're gonna get some of that in and I'm gonna mix that with some whole milk. Again, this is kind of my breakfast in the morning. That's just kind of been my.

The first quote unquote meal of the day. I'll probably have some kind of snack around 10am it's around 6:30 right now. And then lunch will be at like 11:30 or noon. So this has just been my standard breakfast for the past couple months. Giving that a try, eating something a little bit lighter in the morning. And for me, that's a shake. All right, we're taking a look at lunch here. Quick rundown. I've got some steak, some chicken, and some shish kebab from grilling on Sunday. I've got a salad that I picked up, plus an apple and then some oatmeal. So these are going to be my carbs. I've got a little bit of fat and walnuts there. And then my main source of protein is going to be right here with all the meat. I didn't weigh or measure any of this. I don't typically weigh or measure my food right now. I just kind of fill my plate or plates with what looks good and with what I know has a high nutritional content in terms of my macronutrients. I'm going to eat these kind of foods until I'm full or content and then I stop eating. That's kind of as simple as I do diet and nutrition right now. If I were focusing a little more on competing, I would probably dial things in a little bit more. I would probably weigh and measure for a while to make sure I knew exactly what I was taking in, to make sure that I wasn't going to bonk in training or run out of fuel during the day or anything like that. But for right now, this is just kind of how I eat. Even while I'm training, once, maybe twice a day, it works for me. It's also something that I've been doing for a really long time. I've calculated my macros before and I've been monitoring what I've been eating for a long time. And I kind of have a pretty good idea on the quantities that I eat. I'm also going to take some Omega 3s. Those can be really tough to get in your diet. Can be tough to get those fatty acids in there with fish and those kind of things. Depending on where you shop depending on what you cook. And then you know, the quality of fish at the market isn't always the best. So this is a super simple way for me to throw some in with a meal that I can get those omega 3s in there and make sure that I've got some good ratios with omega 3 and omega 6s in my diet. So that's lunch. Looks good. I'm gonna eat. Alright, it is dinner time. Got something good cooked up for you. By that I mean I only cook like one thing that's on the plate. Sitting down for dinner, first thing I'm gonna talk about is we got a nice bowl of vegetables here. So I've got some sweet peppers, I've got kind of the baby grape tomatoes. This is one of my favorite things to eat in terms of vegetables. Just love those. And then I'm a big fan of any kind of BlackBerry, blueberry, raspberry, any of those. So I'm always pretty well stocked up on that. So that's kind of covering some of my veggies. And then on the main plate we've got some cauliflower mashed potatoes made by Paleo power meals along with a meatloaf, a piece of the chicken that I cooked on Sunday and then a big pile of sweet potatoes. Again, I didn't really weigh and measure any of this. I kind of can eyeball it, look at the proportions of what I'm going to eat and see if I get there. And I kind of eat until I'm full, until I'm content and satiated. So this is dinner. Still got one or two snacks coming up. One thing that I'm going to grab for if I want a late night snack is going to be some Justin's almond butter. This stuff's amazing. I really like the maple flavor. There's very little added sugar. There is a little bit in there, but hey, you're having kind of like a little bit of a treat so I'm okay with that. Going to go with a formula one shake before I go to bed as well with a little bit of whole milk and that about does it for my day of eating. What you saw today or on this video is pretty standard of what I eat day to day. Hope you learned a little bit of something from it. And thanks for tuning in.