If you’re a busy professional with limited time for prep, add a few of these to your arsenal. Having the right tools will better set you up for success as you start your meal prepping journey for the first time.

The purpose—as I see it—with food is to provide your body with the raw materials it needs to repair, build, and maintain proper functionality. Amino acids are the building blocks the body uses to create muscles, cells, and other tissues (thanks, Wikipedia!).

To be specific, there are nine essential, proteinogenic [read: protein creating] amino acids amino acids we need to acquire through diet. Our bodies can’t make these on its own. We have to meet these needs through diet.

When you’re following an intense fitness training program, providing your body with an abundance of these raw materials is important. Fitness training is about ripping and tearing up muscles—so gruesome, right? With proper nutrition, rest, and recovery we repair this damage and foster the growth of muscles—the inner result of the of toned, defined bodies we desire.

Amino acids are most commonly found in animal meat, but they are not the sole sources of amino acids. I say all of this so that you may shift your focus from meeting your protein needs strictly through the conventional thought of “meat” to other food sources that contain what we are really after, the essential amino acids.

Fact: It’s REALLY easy to meet these needs if you’re eating an animal meat based diet.

Fact: It’s not impossible to do this on a meatless diet, however, it will take far more planning on your part to execute correctly. If you’re an on-the-go eater and don’t cook a lot of your meals, that will have to change.

Fact: I am not a Registered Dietitian. I cannot advise you on how to treat or cure an ailment.

Fact: I am, however, a former vegetarian of 15 years, a personal trainer, and studying to become a Fitness Nutrition Specialist. I have learned a lot and want to share that with you.

Ok, with that out of the way, onward we go!

First, here are my go-to options for high-quality, meatless protein sources.

• Greek Yogurt, 0% or 2%, organic when possible
• Quality protein powders. I use Isopure Zero Carb in Vanilla and Isopure Low Carb in Dutch Chocolate. I like both of these because they mix well with hot and cold liquids, the are great for incorporating in recipes, and they rank pretty well in terms of quality on Lab Door. There are other great options out there, these have just been my standbys for the last 3 years.

Use Labdoor.com to find the best options. Lab Door ranks supplements on the quality and safety of their ingredients, label accuracy, etc. It ‘s a great source to check before purchasing anything. You can filter by vegan, gluten-free, sugar-free, etc.

• Raw, organic nut or seed butter

• Free-Range, Organic Eggs or Egg Whites
• Nuts & Seeds (Organic, Raw, Unsalted) Pistachios, Cashews, Walnuts, Pumpkin seeds
• Broccoli
• Asparagus
• Organic Rolled Oats

Finally, here is a comprehensive list from Non-Meat Athlete.

I hope this list helps you get started on planning your meals yourself. I will be sending out a menu and meatless recipes with high protein soon.