Fit Men Cook’s Kevin Curry shares his meal prep tips for two

Kevin Curry started his Fit Men Cook social media presence nearly 10 years ago, and he’s been known as the master of meal prep ever since. His website offers mouth-watering recipes Low Carb Cajun Style Okra Seafood Soup for Apple, cinnamon and ginger muffins for Zaalouk, a Moroccan-inspired tomato and eggplant spread. And don’t even tell us about the awesome recipes from her 2018 cookbook. Fit Men Cook: 100+ Meal Prep Recipes for Men and Women. Additionally, its entire website, Instagram posts, and many of its products are available in English and Spanish, to make its healthy meals accessible to more readers.

But what sets Curry’s approach to meal prep and wellness apart from any other food blogger or social media influencer? Curry follows suit and pivots when he sees an opportunity to improve.

Whether it’s cooking as a single person or a small household, or offering expert advice on choosing foods that will help you reach your goals (whether it’s weight loss, bone health or a sharper brain), the social media maven shares her top tips.

Plan your goals

    Meal planning isn’t just about making a list of recipes that look tasty and going to the store to buy the ingredients. Sure, you want recipes that will make you want to eat, but you also need to keep your personal goals in mind when making meal choices. Curry says that before you put pen to paper, consider whether you have weight loss goals, dietary restrictions, or training for a fitness goal you want to achieve.

    “Start with ‘what do you want to eat’ and complete it with ‘what are your goals,'” says Curry. From there, spend 30 minutes a week choosing recipes from your favorite website or cookbook that will help you achieve those goals.

    For example, in a recent Youtube videoCurry challenged his entire family to collectively lose 100 pounds by the time of the 2022 Superbowl. Together, they followed a Mediterranean-style diet that featured vegetables, grains, legumes and fruits not only to lose weight, but also to promote a healthy brain, joints and general well-being, he said. Prevention.

    “Not only the Mediterranean diet good for brain health, but what I love is that it’s much more plant-focused,” Curry says. “Rather than a miracle recipe, you’ll become much more forward-thinking about your diet to help with mobility, brain health, and overall feelings of well-being.”

    Try a mix and match approach

    If you have to accommodate multiple tastes, preferences, and goals in a small household — say, you’re a vegetarian and your partner likes a good amount of animal protein — Curry has some advice.

    “I do this practice called mix-match meal prep. Where you don’t do full recipes like a casserole, but you’re going to do spicy chickpeas, a batch of chicken, roast vegetables, and then two grains or root vegetables,” he says. Once you have prepared your individual seasoned items (he emphasizes the need to add flavor, spices and salt to these items in advance), you can then prepare a few sauces, such as a salsa verde, guacamole, buffalo sauce or vinaigrette, to include in your meals. Now you have individually prepared elements and sauces to mix and match.

    From there, you have several items that can help you craft different types of meals throughout the week that suit everyone’s needs. He explains that a person may want to make a bowl with roasted vegetables, cereal, chickpeas and tahini on the side. The second person may want a stir-fry and can take the roasted vegetables and chicken, crack some eggs, and toss in a peanut sauce.

    “The idea is to have different things prepared that you can mix and match throughout the week and day and make completely different meals,” he says. “If you stop making whole recipes and just focus on individual items, it’s much easier to adapt to different eating styles.”

    And it works solo or as a duo, he explains. For example, he made grains, veggies, and chicken one week and was able to make an Italian-inspired dish with chicken, orzo, and marinara sauce, then the next day he used lettuce , chicken and peanut sauce for a whole different meal.

    to cook twice one week

    Yes really. Almost every meal prep book you read or article you click on suggests doing a big meal prep once a week, but Curry finds that’s not an ideal experience for the average person.

    At the end of the week, you’ll likely find yourself exhausted and tired of the leftovers you’ve made. “My approach to meal prep is to just do it in ‘microdoses,'” he says. In this version of meal prepping, Curry chooses a day during the weekend and a weekday to prepare meals in smaller quantities, only for two or three days at a time.

    “When you do it like that, you can actually condense your time in the kitchen. We’re talking two hours max, and you’re only cooking for about three days at a time,” he says.

    Stock your kitchen

    To set you up for success, Curry shares a checklist of essentials you should have on hand before you dive into meal prep.

    ✔️Containers. A solid glass container will do for foods you want to reheat, and a stainless steel lunch box is perfect for keeping food fresh to prevent spoilage.

    ✔️Stove. A good cast iron skillet can become heavy, especially when filled with food. Curry prefers a carbon steel frying pan for a lightweight option that can withstand high temperatures and is easy to clean.

    ✔️Muffin pan. Especially when cooking for one or two people, Curry says a muffin pan is a go-to for frittatas, meatloaf, and general portion control.

    ✔️Sharp knife A very good one, sharp knife will speed up the whole process and save you from an accident (dull knives cause more serious injuries than sharp knives).

    ✔️Measurement equipment. A good set of measuring cups and spoons and one food scale are great for someone new to the meal prep game and help you learn portion sizes.

    ✔️Refrigerator staples. Curry says peppers, celery, and onion (the holy trinity) are a staple for any Cajun recipe,

    ✔️ Seasonings and spices. The right spices and seasonings and a little salt make or break a dish.

    ✔️Meal finishers. A squeeze of lime, a pinch of green onions or a touch of fresh garlic are key.

    ✔️Canned products. He always has whole, light coconut milk, diced tomatoes, tomato paste, black beans, chickpeas, and refried beans to round out the meals.

    There you have it, a Curry-recommended method that will have you prepped like a pro in no time!

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