MAKE GETTING MORE ACTIVE A TOP HEALTH PRIORITY
ALSO RECOMMENDED FOR YOU
DID YOU KNOW THAT TOO MUCH STRESS CAN KILL YOU?
IT'S TIME TO STOP F#CKING AROUND AND GO SEE YOUR DOCTOR
4 REASONS WHY YOU NEED MORE LEAN PROTEIN IN YOUR DIET
TODAY'S HEALTH TIP
Strength training improves strength, increases muscle size, burns calories, & aids in weight loss.
WHY MEAL PREP IS A GAME-CHANGER FOR YOUR HEALTH
PUBLISHED: APRIL 3, 2019
If you wait until you’re hungry to decide what to eat, you’ve already lost. That’s how you end up grabbing fast food, skipping meals, or overeating junk. Meal prep isn’t just a fitness trend — it’s one of the smartest ways for Black men to stay consistent and in control of what goes into their bodies.
Meal prepping means taking time at the start of the week to cook, portion, and plan your meals. You don’t need to be a chef or spend all day cooking — just set aside a couple of hours and keep it simple: grilled chicken, roasted vegetables, brown rice, boiled eggs, smoothies, overnight oats.
Having meals ready means fewer excuses, less temptation, and faster results. You’re less likely to fall into bad habits when you already have good food within reach. It also saves you money and time.
Keep a few go-to meals you actually enjoy. Rotate them every week. Use reusable containers. Invest in a cooler bag or lunchbox
Meal prepping means taking time at the start of the week to cook, portion, and plan your meals. You don’t need to be a chef or spend all day cooking — just set aside a couple of hours and keep it simple: grilled chicken, roasted vegetables, brown rice, boiled eggs, smoothies, overnight oats.
Having meals ready means fewer excuses, less temptation, and faster results. You’re less likely to fall into bad habits when you already have good food within reach. It also saves you money and time.
Keep a few go-to meals you actually enjoy. Rotate them every week. Use reusable containers. Invest in a cooler bag or lunchbox
#1. GRILLED CHICKEN, BROWN RICE & BROCCOLI
A classic muscle-building meal. Season boneless chicken thighs or breasts with your favorite spices, grill or bake them, pair with steamed broccoli and brown rice. Add a little olive oil or avocado for healthy fats.
#2. GROUND TURKEY TACO BOWLS
Cook lean ground turkey with taco seasoning, then serve over quinoa or rice with black beans, corn, chopped tomatoes, and a little shredded cheese or guac. Easy to portion and full of flavor.
#3. BAKED SALMON WITH SWEET POTATO & SPINACH
Salmon is rich in omega-3s for heart and brain health. Pair with roasted sweet potatoes and sautéed spinach for a nutrient-packed meal that keeps you full and energized.
#4. EGG MUFFINS WITH VEGGIES & TURKEY SAUSAGE
Great for quick breakfasts. Mix eggs with chopped peppers, onions, spinach, and cooked turkey sausage. Pour into a muffin tin and bake. Grab 2–3 in the morning with fruit for a protein-rich start.
#5. SHRIMP STIR-FRY WITH VEGGIES & RICE NOODLES
Quick to make and high in protein. Stir-fry shrimp with mixed vegetables and toss with rice noodles or jasmine rice. Use a low-sodium soy sauce or teriyaki glaze for flavor.
Final Thought:
Meal prepping doesn’t have to be complicated. Start small, pick 2–3 meals to prep each week, and build from there. When you’ve got healthy food ready to go, staying on track becomes easier, your body performs better, and you stay focused on your goals—no excuses.
.
A classic muscle-building meal. Season boneless chicken thighs or breasts with your favorite spices, grill or bake them, pair with steamed broccoli and brown rice. Add a little olive oil or avocado for healthy fats.
#2. GROUND TURKEY TACO BOWLS
Cook lean ground turkey with taco seasoning, then serve over quinoa or rice with black beans, corn, chopped tomatoes, and a little shredded cheese or guac. Easy to portion and full of flavor.
#3. BAKED SALMON WITH SWEET POTATO & SPINACH
Salmon is rich in omega-3s for heart and brain health. Pair with roasted sweet potatoes and sautéed spinach for a nutrient-packed meal that keeps you full and energized.
#4. EGG MUFFINS WITH VEGGIES & TURKEY SAUSAGE
Great for quick breakfasts. Mix eggs with chopped peppers, onions, spinach, and cooked turkey sausage. Pour into a muffin tin and bake. Grab 2–3 in the morning with fruit for a protein-rich start.
#5. SHRIMP STIR-FRY WITH VEGGIES & RICE NOODLES
Quick to make and high in protein. Stir-fry shrimp with mixed vegetables and toss with rice noodles or jasmine rice. Use a low-sodium soy sauce or teriyaki glaze for flavor.
Final Thought:
Meal prepping doesn’t have to be complicated. Start small, pick 2–3 meals to prep each week, and build from there. When you’ve got healthy food ready to go, staying on track becomes easier, your body performs better, and you stay focused on your goals—no excuses.
.
BUILD A WORKOUT ROUTINE THAT ACTUALLY FITS YOUR LIFE
WHY YOU MUST TAKE CARDIO SERIOUSLY IF YOU WANT TO GET FIT
SUPPLEMENTS THAT ACTUALLY WORK FOR BLACK MEN’S FITNESS GOALS
THE BLACK MAN’S GUIDE TO CLEAN, HEALTHY, STRONG SKIN
Gentleman there is arguably nothing more than you can do to boost your self-esteem, be healthier...
DON'T JUST EAT TO GET BY, EAT TO LEVEL UP
If you needed some more motivation or another reason to eat a healthy diet then we have the perfect one for you and that is sex.
BURN FAT AND BUILD MUSCLE AT THE SAME TIME
Did you know that one of the absolute best things that you can do to fuel your body and get the energy you need to power through the day.
GIVE YOUR BODY THE REST IT NEEDS TO GROW
10 SONGS THAT WILL HELP YOU "TURN UP" DURING YOUR NEXT WORKOUT
HOW FITNESS CAN IMPROVE YOUR SEXUAL PERFORMANCE
PUBLISHED: APRIL 5, 2020
Let’s be real: how you take care of your body shows up in the bedroom. And we’re not just talking about looks. We’re talking about stamina, blood flow, confidence, and control.
MUSCLE DOESN'T GROW IN THE GYM, IT GROWS IN THE KITCHEN
PUBLISHED: APRIL 5, 2020
Lifting weights without the right nutrition is like building a house with no bricks. If you want real gains, your diet has to support the grind.
THE IMPORTANCE OF PROTECTING YOUR SEXUAL HEALTH
PUBLISHED: APRIL 5, 2020
Sexual health is often a topic that men don’t talk about enough — especially in our community. But staying quiet doesn’t solve anything.
HOW TO TALK TO YOUR DOCTOR AND TAKE CONTROL OF YOUR HEALTH
For too long, Black men have walked into doctors' offices and walked out feeling misunderstood, rushed, or flat-out ignored. That ends now. You’re not just a patient...
HOW TO STAY MOTIVATED WHEN YOU DON’T SEE RESULTS RIGHT AWAY
One of the biggest challenges in fitness is staying committed when the results aren’t immediate. Let’s be real—there are times when you’re hitting the gym consistently,...
HOW TO KEEP YOURSELF CLEAN, SHARP, AND PUT TOGETHER
if you’re on the move. And don’t forget snacks — almonds, fruit, Greek yogurt, and protein bars help keep hunger in check between meals.
The more prepared you are, the less likely you’ll get knocked off track. Meal prep is about being proactive instead of reactive. If your body is a machine, then the kitchen is your garage — and you’ve got to keep that machine tuned up.
If you’re serious about your fitness, health, and saving money, meal prepping is a game-changer. Instead of scrambling for something to eat last minute or grabbing fast food that sets your goals back, you’ll have healthy, balanced meals ready to go.
For Black men balancing work, family, and training, meal prepping gives you control over your nutrition, helps you stay consistent, and keeps you fueled with the right foods to power your day and build your body. Here are 5 quick and effective meal prep ideas to keep your week on track:
The more prepared you are, the less likely you’ll get knocked off track. Meal prep is about being proactive instead of reactive. If your body is a machine, then the kitchen is your garage — and you’ve got to keep that machine tuned up.
If you’re serious about your fitness, health, and saving money, meal prepping is a game-changer. Instead of scrambling for something to eat last minute or grabbing fast food that sets your goals back, you’ll have healthy, balanced meals ready to go.
For Black men balancing work, family, and training, meal prepping gives you control over your nutrition, helps you stay consistent, and keeps you fueled with the right foods to power your day and build your body. Here are 5 quick and effective meal prep ideas to keep your week on track: