Rephel Martin’s Saver Meal Plan Strategy

Rephel Martin, the Assistant Coach for Men’s and Women’s Track and Field at Savannah State University, shares his Saver Meal Plan Strategy with SKECHERS

Having problems setting up a meal plan and staying within a budget? Try my Saver Meal Plan Strategy. Eating clean doesn’t have to be boring and high priced to be healthy.  All you’ll need is few simple essentials, click here to learn more:

1. One box of each: storage, sandwich, and snack Ziploc bags.
2. A small food scale.

The goal is to stay within a $30.00 budget for the week, getting in three real meals and two snacks for the day. I know it sounds impossible, but it is very doable.

First, you will have to choose a lean protein, a starch/simple carb, and a good fat source to have with your real meals. Also, choose a good snack option between meals.

The second thing to remember is that lean protein sources go into the snack bags; carb sources go into the sandwich bags; and the day’s meals go into the storage bags.

I usually do my week’s shopping on Sunday, make my meals for the week, and in the morning all I have to do is grab a storage bag and go. This simple method eliminates the need for me to eat fast food, saves me money, and gives me the needed nutrition to keep training.

Protein measurements for each bag should be 4-5 oz., and carbs should be 6-8 oz.  Peanut butter, almond butter, pumpkin seeds, and most nuts are great sources of good fat. You should rotate between chicken, salmon, and tilapia as to not get bored. Make your meals fun and be creative.