Meal Prep That Actually Slaps: Hot Cereals, Cream of Rice, and the Best Sauces for Athletes

Why Hot Cereal Deserves a Spot in Your Meal Prep

Hot cereals (think oatmeal, porridge, and beyond) are an underrated meal prep hero for athletes. They’re nutrient-dense, high in fiber, and quick to prepare, making them perfect for busy mornings or post-workout refuels. A basic unsweetened hot cereal or oatmeal serving is also light on calories, usually under 200 calories per serving, leaving plenty of room for protein add-ins and toppings. This means you can bulk up your bowl with protein powder, seeds, or fruit without blowing your macros. Plus, the soluble fiber in grains like oats helps steady your blood sugar and keeps you full, a big win for anyone aiming to stay lean and energized.

Not a fan of plain oatmeal? Don’t worry, there’s a world of hot cereal variety beyond the usual oats. Quinoa, teff, millet, or cream of wheat can all be cooked into warm cereals, each bringing a unique texture and flavor. For example, teff is a tiny Ethiopian grain that turns into a smooth, hearty porridge packed with iron and magnesium. Quinoa offers a more neutral taste and a protein boost, great for adding savory toppings like eggs or avocado. The key is to experiment with different grains to keep your meal prep exciting and flavorful, so you’re not choking down the same bland oats every day.

When prepping hot cereal in batches, use strategies like overnight slow-cooking or pre-soaking to save time. For instance, you can slow-cook steel-cut oats overnight so they’re ready by morning. Cooked grains store well in the fridge for a few days, just reheat with a splash of water or milk. And to really power-up your hot cereal, consider stirring in chia or hemp seeds for extra fiber, protein, and healthy fats. In short, hot cereals check all the boxes for athletes: cheap, easy, macro-friendly, and versatile.

Cream of Rice: The Bodybuilder’s Secret Weapon

Cream of Rice has entered the chat as a game-changing carb for athletes and bodybuilders. If you haven’t tried it yet, here’s the scoop: Cream of Rice is basically finely milled white rice that cooks into a smooth, creamy cereal. It might sound plain, but athletes swear by it for good reason. This stuff digests lightning fast, providing a quick surge of carbs to fuel workouts without sitting heavy in your stomach. In fact, because it’s made from white rice (a high-glycemic carb), Cream of Rice gives a rapid glycogen refill, exactly what you want pre-workout or right after a training session.

Another big plus: Gentle on the stomach. Cream of Rice is gluten-free and very low in fiber and fat, so it’s easy to digest for most people. Athletes with sensitive stomachs or those who train early often struggle with classic oatmeal or heavy meals before exercise. Cream of Rice solves that problem by delivering clean carbs without GI discomfort. You get the energy benefits of a carb load, minus the bloat. No wonder so many bodybuilders swap out their morning oats for this cereal when prepping for competitions, it’s all about that quick energy and pump!

If you’re on a muscle-building or strength program, Cream of Rice can be your best friend. Use it as your pre-workout meal about 60–90 minutes before training for a steady flow of fuel. You can even mix in a bit of whey protein (if you have time before gym) or top it with fast carbs like banana or honey for an extra kick. And unlike some trendy supplements, this carb source is dirt cheap and widely available, it’s literally just rice! Science backs it up too: consuming easy-to-digest, high-glycemic carbs before exercise improves performance and recovery. Athletes choose Cream of Rice because it checks all the boxes: quick to make, easy to eat, and highly effective for energy.

Lastly, don’t think Cream of Rice is only for pre-workout; it’s also great post-workout when your muscles crave carbs to recover. Its fast-digesting nature means it can quickly shuttle nutrients (with a protein shake alongside) into your muscles to kickstart recovery. Many athletes even prefer it over rice or pasta post-gym, since it’s simpler to get down when appetite might be low after intense training. Bottom line: Cream of Rice is a simple carb that seriously delivers for athletic fuel, earning its spot in your meal prep lineup.

Flavor Hack: Low-Calorie Sauces That Slap

Plain chicken, rice, and veggies might hit your macro targets, but let’s face it, choking down bland meal prep is no fun. The secret to meal prep that actually slaps is flavor, and that’s where sauces come in. But not all condiments are athlete-friendly. Many store-bought sauces and dressings are sugar bombs that can stealthily load your meals with extra calories. For example, a mere 2 tablespoons of typical barbecue sauce packs around 45–70 calories and 12–17 grams of sugar, yikes. A heavy pour of sweet teriyaki or ketchup can similarly turn a clean meal into a dessert without you realizing. The good news? There are plenty of delicious, low-calorie sauces that can amplify taste without wrecking your nutrition.

Here are some of the best sauces and condiments for athletes looking to keep flavor high and calories low:

• Hot Sauce: Most hot sauces (like Tabasco, Cholula, etc.) are virtually zero calories since they’re just chili peppers, vinegar, and spices. They add a spicy kick that can make plain meal-prep staples far more exciting. As a bonus, the capsaicin in hot peppers may even give a slight metabolism boost and endorphin rush, talk about flavor with benefits! Just watch the sodium in certain brands and use as needed.
• Dijon Mustard: Mustard is a freebie condiment in the macro world, Dijon mustard has ~5 calories per teaspoon and zero fat or sugar. Yet it brings bold flavor from spices and vinegar. Use mustard on sandwiches, wraps, or mix it into marinades and vinaigrettes. It’s an excellent way to get a tangy flavor punch with basically no caloric cost.
• Salsa: Whether it’s classic tomato salsa or a fresh pico de gallo, salsa is a winner. It’s essentially chopped vegetables, so it’s naturally low in calories (around 10 calories per 2 tbsp). Plus you get a bit of fiber, vitamin C, and lycopene from the tomatoes, not bad for a sauce. Spoon salsa over grilled chicken, eggs, or salads for an instant upgrade. Just choose brands without added sugars, and you’ve got a virtually guilt-free topping.
• Liquid Aminos or Low-Sodium Soy Sauce: Craving that savory, salty kick on your stir-fries or rice bowls? Liquid aminos (or a reduced-sodium soy sauce) can give you the umami flavor of soy sauce with no added sugars and minimal calories. One teaspoon of Bragg’s liquid aminos has 0 calories (and about 330mg sodium). It’s a great way to season food for athletes, just a dash goes a long way in flavor. To keep sodium in check, use it sparingly or mix with vinegar/ginger/garlic to create a light, tasty glaze.
• Greek Yogurt-Based Sauces: Plain Greek yogurt isn’t a “sauce” on its own, but it’s a protein-packed canvas for creating creamy dressings and dips. For instance, mix Greek yogurt with herbs, garlic, and a squeeze of lemon and you’ve got a mock ranch or tzatziki-style sauce rich in protein and low in fat. Unlike mayo or cream-based sauces, nonfat Greek yogurt has double the protein and much less fat/sugar than traditional dressings. Use it to make high-protein salad dressings, or as a swap for sour cream with hot sauce for a quick spicy yogurt dip. It gives you that creamy texture athletes often crave, without the caloric blowout.

By stocking your fridge with these flavor-boosters, you can mix and match to keep your meal preps interesting. Drizzle chimichurri on your steak, toss your chicken in some buffalo hot sauce, or add a dollop of homemade yogurt dill sauce on your roasted veggies, the possibilities are endless. The key is that you don’t have to sacrifice taste to eat clean. In fact, research shows that enjoying the taste of your healthy food makes it more likely you’ll stick to your diet long-term. So go ahead and sauce it up (wisely)! Your taste buds, and your six-pack, will thank you.

Bringing It All Together

Meal prep for athletes doesn’t have to be plain chicken and broccoli in sad Tupperware. With comforting hot cereals, high-octane carbs like Cream of Rice, and an arsenal of zesty low-cal sauces, your meal prep can truly slap every single week. Rotate a hot breakfast cereal into your routine to stay fueled and satisfied through the morning. Try Cream of Rice around your workouts to see the difference in energy and recovery when you use a fast-digesting carb source. And amp up the flavor of all your dishes by leveraging athlete-approved sauces that give you taste without the waist.

Remember, consistency is king, and you’re far more likely to stay consistent when you actually enjoy the food you’re eating. By implementing these tips, you’ll not only hit your macros and micros but actually look forward to your meals. Meal prep that’s effective and delicious? Now that is a recipe for success. Here’s to fueling your performance with food that works as hard as you do (and tastes great too)!