Quick: What are your top three staples of a transformation-seeking approach to nutrition? Number one might be "Chicken and some random green thing," but not far down the list—and let's be honest, far better tasting—are the simple sweet potato, and an egg-packed breakfast.

The standard approach to preparing both involves pans and either an oven or a stovetop, but when you're in a pinch, the microwave can do the job just as well, way faster, and with less mess. Chef Patrick Stark, aka the Stark Raving Chef, explains how in this video from the popular BodyFit by Bodybuilding.com program, "Transformed: 12 Weeks to Your Best Self."

Seriously, you can't beat this for eggs. Get the timing down, and, as Stark says, the texture is more soufflé than rubber. You may lose the pan permanently.

And don't underestimate his third easy microwave meal-prep option: the lowly yellow squash! Your least favorite vegetable as a kid deserves another look. Maybe your parents were just doing it wrong all along!

If you like Chef Stark's approach, check out the full Transformed program in BodyFit for more recipes, food hacks, and—oh yeah—12 weeks of awesome workouts, customizable nutrition, and transformation motivation!

Access our entire library of more than 90 fitness programs. We’ll help you gain muscle, lose fat, and change your life!

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Meal Prep