Meal Prep || Coach Ben Wells

Hello All,

Preparing meals for the week is the most frequent issue I hear from athletes when it comes to eating healthy and nutrient dense meals. With that being said, I hope I can provide some helpful tips I have picked up along the way in order to save you time, money, and in the end achieve your fitness goals.

First, you must take the time to do some recon. Google is your best friend so utilize it. Typing “Paleo Recipes” or “Paleo Cookbooks” will provide you countless recipes that are bound to suit any palate. Allow yourself anywhere from 30-60 minutes in your weekend to figure out your meal plans for the following week.

In order to determine what I have time to make I make a mental checklist:

How busy is this week going to be?
Do I have anytime to cook a healthy meal during the week?
Is there variety and color (in vegetable form) in all my dishes?
Is there enough protein and starch?
What is locally in season?
Which do I buy bulk?

When you plan meals in the beginning, start off small, not extravagant so you don’t overwhelm yourself. Also, the fewer “appliances” needed to make your dishes come together the better!

With the following recipe, once prepped, you just get your portion in the morning, heat it up & go!

Breakfast Casserole of Champions

This is the kitchen sink of breakfast dishes. Anything you have left in the refrigerator can be thrown in. Obviously adjusting the size is completely up to you. I eat all of this within 5 days. With my workout and general work schedule throughout the week I need larger portions in order to keep me fueled throughout the day. Preparation is roughly 15 minutes, but could be shortened with the purchase of pre-cut veggies. If you are interested in investing in a huge time saver get yourself a Salad Shooter, especially for sweet potatoes.


24 Eggs
2 Green Bell Peppers
2 Tomatoes
1 Large Onion
1 Jalapeno Pepper
1 Serrano Pepper (optional)
1 pound Pork Sausage
1 Sweet Potato (if more complex carbohydrates are needed)


1. Preheat oven to 375
2. Add sausage to pan on medium heat. While meat is cooking, chop all veggies and sweet potatoes. Beat eggs in large bowl with salt & pepper for taste.
3. Combine all ingredients (meat included) and mix together.
4. Grease 13×9 glass dish and pour egg mixture in.
5. Cook for 60-70 minutes or until a knife stuck in the middle comes out “clean” not runny. The middle takes longer to cook so be patient.
6. Let sit for 10 minutes before eating or allow to cool completely for 2-3 hours and portion out breakfast for the rest of your week.

Fresh salsa or Cholula really brings this dish to the next level.

You are welcome for the extra sleep time you are now able to get since your breakfast is already done!

-Coach Ben