How much protein do I actually need per day if I'm training 4-5 times a week?

After years of feeding serious gym-goers across Burnaby and Vancouver, I recommend hitting 1.6–2.2g protein per kilogram of body weight daily for muscle building. For most people training hard, that works out to roughly 120-160g protein spread across 4-6 meals. The key is distribution — aim for 25-40g protein per meal rather than cramming it all into one post-workout shake. I've seen too many clients plateau because they nail their daily number but eat 80g at dinner and skip protein at breakfast.

Can I meal prep Asian dishes safely for a full week, or do they go bad faster?

It depends on the protein. Tofu and tempeh dishes actually hold up beautifully for 5-7 days — better than most people expect. Chicken and pork stay safe for 3-4 days refrigerated, while fish like salmon needs to be eaten within 2-3 days max. When I'm prepping for Burnaby office clients who want meals Monday through Friday, I schedule the salmon bowls for early in the week and save the tofu stir-fries for Thursday and Friday. During Vancouver's rainy season, proper insulated storage becomes even more critical if you're transporting containers.

Where's the best place in Metro Vancouver to buy bulk Asian ingredients for meal prep?

T&T Supermarket locations in Richmond and Burnaby are my go-to for one-stop shopping — they've got everything from extra-firm tofu to gochujang to quality soy sauce. H-Mart on North Road in Burnaby excels for Korean-specific ingredients like kimchi and bulgogi marinades. For pure cost efficiency on basics like rice and vegetables, hit Kin's Farm Market. Their Asian greens consistently run 20-30% cheaper than mainstream grocers, and the quality is solid for meal prep that needs to last several days.

Is DIY meal prep actually cheaper than using a service like 2 Guys With Knives?

DIY runs roughly $4-6 per meal when you source from Asian grocery stores versus $10+ for ready-made services. But here's what I tell clients: factor in your time and consistency. If you'll actually prep every Sunday and stick with it for months, DIY wins hands down. If you're the type who meal preps twice then gives up, paying for a service that delivers macro-counted meals might be worth the premium. I've seen both approaches work — it's more about matching the system to your actual behavior than finding the cheapest option.

How do I prevent my meal prep containers from getting soggy by mid-week?

Store sauces separately in small containers — this is the single biggest game-changer. Pack cooked rice or noodles in one section, proteins in another, and keep teriyaki sauce or stir-fry sauce on the side until you reheat. Also, make sure everything is completely cool before sealing containers. Hot food creates steam that turns into condensation, which makes rice mushy and vegetables limp. During Vancouver's humid months, I use containers with tight-fitting lids and even toss in a small paper towel to absorb excess moisture.

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