Meal Prep With the Pros

Building Sustainable Nutrition Habits with IFBB Bikini Pro & Olympian Whitney Wiser

When it comes to nutrition, meal prep, and long-term success, IFBB Bikini Pro and Olympian Whitney Wiser has learned that the most effective plans aren’t necessarily the most complicated.

As the founder of Wiser Prep, Whitney Wiser Fit, and the NPC/IFBB Nashville Fit Show, Whitney has coached everyone from first-time competitors to busy professionals looking to improve their health and physique. Through years of experience, she’s discovered that successful nutrition is built on consistency, flexibility, and creating systems that reduce stress rather than add to it.

Whitney’s Three Keys to Sustainable Nutrition

1. The Best Nutrition Plan Is One You Can Follow Consistently

Many people spend countless hours searching for the “perfect” nutrition plan. Whitney believes they’re asking the wrong question.

“The best plan isn’t necessarily the most restrictive or the most complicated,” she explains. “It’s the one you can consistently follow over time.”

Whether you’re preparing for a competition, pursuing a physique goal, or simply trying to live healthier, consistency always outperforms short bursts of perfection. Small, sustainable habits practiced daily create lasting results.

2. It’s Not About Perfection

One missed meal, one restaurant outing, or one imperfect day doesn’t erase weeks of progress.

Whitney encourages clients to focus on the bigger picture rather than obsessing over individual meals.

“Nutrition should support your life, not control it,” she says. “Progress comes from what you do most of the time, not what you do occasionally.”

Learning to navigate real life while staying aligned with your goals is one of the most valuable skills anyone can develop.

3. Nutrition Should Match the Season You’re In

One of Whitney’s favorite coaching principles is recognizing that different seasons of life require different approaches.

Contest preparation looks different from an off-season phase. A busy parent may require a different strategy than a college student or a competitive athlete.

“Nutrition shouldn’t feel restrictive,” Whitney explains. “It’s about finding the foods that are right for you during the season of life you’re currently living.”

Most importantly, healthy eating doesn’t have to be bland.

While many condiments can be loaded with hidden sugars and unnecessary calories, seasonings and herbs can dramatically increase flavor without sabotaging your goals.

The Meal Prep Game Changer: Crock Pot Shredded Chicken

If Whitney had to choose one meal prep staple that consistently helps clients stay organized and prepared, it would be shredded crock pot chicken.

This simple protein source becomes the foundation for dozens of lunches and dinners throughout the week. It’s affordable, versatile, allergen-friendly, and incredibly easy to prepare.

Even better, having protein already cooked and ready to go often reduces decision fatigue and the stress that comes with trying to figure out healthy meals at the last minute.

Basic Crock Pot Shredded Chicken

Servings: About 5 cups (32 ounces)

Ingredients

• 2 pounds boneless, skinless chicken breast
• ½ cup low-sodium chicken broth
• 1 teaspoon salt
• ½ teaspoon black pepper
• ¼ teaspoon garlic powder

Instructions

1. Place chicken breasts and broth in a 6-quart or larger slow cooker.
2. Sprinkle with salt, pepper, garlic powder, and any additional seasonings desired.
3. Cover and cook on LOW for 4-6 hours until chicken easily shreds with two forks.
4. Remove chicken and shred using forks or meat shredder claws.
5. Return chicken to the slow cooker and toss with remaining juices.
6. Allow to cool before storing.

Nutrition Information

Serving Size: 4 ounces, Calories: 143, Protein: 25g, Carbohydrates: 0g, Fat: 4g, Sodium: 323mg

Store in the refrigerator for up to 4 days or freeze for up to 3 months.

Whitney’s Favorite Flavor Upgrades

One of the biggest misconceptions about meal prep is that healthy food has to be boring.

Whitney encourages clients to use seasonings creatively to keep meals exciting and satisfying.

Option 1: Thai Peanut Chicken Rice Bowl

Transform basic shredded chicken into a restaurant-worthy meal by combining it with a simple homemade peanut sauce made with Bragg Liquid Aminos.

Peanut Sauce

• ⅓ cup creamy peanut butter
• 2-3 tablespoons Bragg Liquid Aminos
• 1-2 tablespoons lime juice
• 1-2 tablespoons honey or maple syrup
• 1 teaspoon rice vinegar
• 1-2 cloves garlic, minced
• ¼ teaspoon ginger
• ¼ cup warm water

Mix all ingredients until smooth.

Assemble the Bowl

Toss shredded chicken with approximately half to three-quarters of the peanut sauce and allow it to sit on the warm setting for 10 minutes.

Serve over jasmine or brown rice and top with:

• Chopped peanuts or cashews
• Fresh cilantro
• Green onions
• Shredded carrots
• Purple cabbage
• Fresh lime juice

The result is a satisfying, protein-packed meal loaded with flavor and texture.

Option 2: Tex-Mex Taco Chicken

A few tablespoons of homemade taco seasoning instantly transforms shredded chicken into the perfect filling for tacos, burrito bowls, salads, or wraps.

Homemade Taco Seasoning

• 2 tablespoons chili powder
• 2 teaspoons ground cumin
• 1½ teaspoons garlic powder
• 1 teaspoon dried oregano
• 1 teaspoon salt
• ½ teaspoon onion powder
• ¼ teaspoon paprika
• ¼-½ teaspoon cayenne pepper (optional)

Mix ingredients together and store in an airtight container.

Nutrition Information

Serving Size: Approximately 1½ teaspoons, Calories: 7, Protein: 0g, Carbohydrates: 1g, Fat: 0g, Sodium: 235mg

This preservative-free seasoning works beautifully on chicken, ground turkey, fajitas, soups, eggs, and vegetables.

Option 3: Italian Herb Chicken

For a lighter, Mediterranean-inspired flavor profile, combine shredded chicken with:

• Italian seasoning
• Onion powder
• Lemon juice
• Dried oregano
• Dried thyme

This version pairs perfectly with pasta dishes, roasted vegetables, or salads.

Final Thoughts

At the end of the day, Whitney believes meal prep isn’t about chasing perfection—it’s about creating simple systems that make healthy choices easier.

A few hours of preparation can provide multiple meals, reduce stress, support physique goals, and eliminate the daily question of “What am I going to eat?”

Because when nutrition becomes practical, flexible, and enjoyable, consistency naturally follows—and that’s where real results are built.