Lee Priest warns: “Without prepped meals, you’ll just be eating junk.” Tips from a legend on how to avoid mistakes

When Lee Priest speaks, bodybuilding fans listen. This Australian phenomenon, who in the ’90s and at the turn of the millennium wasn’t intimidated even by the biggest beasts on stage and managed to defeat Ronnie Coleman himself seven times, recently shared his tips on nutrition. In his new video, he revealed why meal prep is the most important factor for him in staying in shape.

Although Lee’s career has recently been hampered by issues with pectoral muscle atrophy, he remains actively involved in sharing his experience. With the arrival of the new year, he decided to remind his fans that the key to achieving your dream physique starts in the kitchen.

“If you don’t have a meal ready, you’ll reach for junk food.”

The main idea Priest is trying to convey is simple: preparation eliminates failure.

“The main thing, as I say, is to have those meals prepared… you’ll find that you stick to your diet much better that way,” explains Priest.

According to him, there’s nothing worse than when hunger strikes and the fridge is full of ingredients, but nothing is ready to eat right away.

“That’s exactly the moment when you reach for the wrong food. What’s quick and easy? You grab some cookies or crackers, or you tell yourself, ‘Forget it, I’ll stop at McDonald’s,’”

Priest describes a situation that just about every fitness enthusiast is familiar with. Preparing meals in advance is the only safeguard against these impulse decisions.

Keep healthy snacks on hand

Priest also emphasizes the importance of having healthy alternatives on hand for those moments when you don’t feel like cooking or reheating a big meal.

“When I open the fridge and tell myself I don’t feel like making that steak… damn, I’ll just have some nuts and a bag of chips. How that’s supposed to replace a full meal, I have no idea,” Priest laughs, drawing on his own experience.

According to him, having prepared meal boxes—or at least healthy snacks—on hand makes a huge difference in consistency.

Lee's Favorite Post-Workout Meal

So what does this legend eat to build muscle? Lee Priest sticks to the old school and keeps it simple. His favorite is a classic: steak and white rice.

“I like to eat rice on its own sometimes, just with a little pink salt. Steak with rice and a little salt—that’s what I like best. I don’t like sauces,” he reveals .

Occasionally, he spices up his meal with chopped onion or shallots, but the base remains simple. The simplicity of the meal often means it’s easier to prepare, which brings us back to his main piece of advice.

The Golden Rule: Never Go Grocery Shopping on an Empty Stomach

In closing, Priest added one practical piece of advice that he himself learned the hard way. He warns against going to the grocery store on an empty stomach.

“Never go to the store hungry. The amount of junk I throw into my cart, or that I eat while I’m walking around the store… I stuff myself with cookies and ask myself, ‘Why the hell am I doing this?’” he admits candidly.

As a result, by the time he gets home, he no longer has an appetite for his healthy meals because he’s stuffed himself with unhealthy sugars.

Want to get in shape like a champion? It won’t work without a precise plan!

But there’s one catch. Wanting a chiseled physique and muscles like Lee Priest sounds great on paper, but in practice, the daily hustle, sudden hunger, and an empty fridge will literally overwhelm you without proper preparation and force you to reach for the nearest junk food. If you want to limit senseless fluctuations in your diet, sheer willpower in front of the candy aisle simply won’t be enough.

The solution, however, is straightforward—don’t leave anything to chance. When meal prep fails and you don’t happen to have your steak and rice ready, you need to have a Plan B ready. Forget about fast food and always keep a complete meal replacement (MRP) on hand in your pantry. A high-quality diet shake with a balanced ratio of protein and complex carbohydrates will provide you with complete nutrition in under a minute—all you need is a shaker and water, and your muscles won’t go hungry.

Hit by an uncontrollable craving for something sweet in the car or at the office? Instead of cookies—which Lee himself warns against—always keep a wholesome protein bar with minimal sugar handy in your backpack. It’ll reliably stave off hunger, satisfy your taste buds, and provide your body with the necessary building blocks without a single pang of guilt, so your diet stays on track.

And what about after a tough workout, when you’re completely drained of energy? To prevent a mindless raid on the fridge as soon as you get home, immediately give your muscles a boost with premium whey isolate. Not only will it immediately kickstart muscle growth and shorten recovery time, but it’ll also keep you perfectly satisfied until you have a chance to calmly prepare a full meal.

Stop making excuses about not having enough time. Stock up on practical meal prep containers, support your hard work with this tactical trio of supplements, and show everyone that true fitness is built by always staying one step ahead!