STRUCTURING YOUR MEAL PREP
If you take anything away from reading this let it be this…
Your goal when preparing a meal should be to pick a protein and some veggies, plus a starch if you need the additional carbs. Eat real food and keep it simple.
Now let’s break it down.
STEP 1: DECIDE HOW MANY MEALS YOU ARE GOING TO PREPARE.
For example, say you want to prep 5 lunches for the week. You could stop there and just make enough food for 5 lunches. That’s a great place to start!!
To take it a step further, divide up your daily macros to make sure your prepped meals will keep you on track to hit your goals.
Based on your daily macro goals, you should have some idea of your macro “meal goals” are.
For example, if your protein goal is 150g.
Let’s say you eat only 4 meals a day so each meal needs to have about 38g protein (150/4) to hit target.
If you workout in the morning so lunch is not your post-workout meal then having a larger percent of your carbs post workout for breakfast, keeping the fat percentage in mind.
Hitting fats for me is never a problem so I’m not going to worry about adding in any extra fats
Think about your meal timing and personal preferences here to decide what exactly you want to cook.
Planning for I need to make 5 lunches, each with at least 38g of protein and 50-60g carbs depending on my carb cycling days.
STEP 2: CHOOSE WHAT FOODS TO COOK/PREP
If you followed the additional notes above to calculate your macro meal goals, you should be able to do some quick MFPal wizardry to figure out how much of your favorite proteins and carbs to cook.
To make it easier, use the lists below to choose what to prepare.
Choose 1-2 PROTEIN sources from this list to cook & season to your liking:
Grass Fed Beef
Choose 1-2 CARBOHYDRATE sources from this list to cook & season to your liking:
ALL the veggies
Gluten Free Oats- bloated me so I use cream of rice gluten free
Beans/Lentils- these bloat the heck out of me so I use seldomly
If you tend to run low on fats, consider preparing, portioning out, or cooking your carbs/proteins with some of these FATS:**count your cooking oil
Natural Nut Butters
Tree nuts (Almonds, Cashews, Walnuts, Pecans, Brazil Nuts, etc.)
Seeds (chia, flax, pumpkin, etc.)
Extra Virgin Olive Oil
Grass Fed Butter
**Beware that fats are the most calorie dense macro at 9 calories per gram of fat. Make sure you are weighing/measuring fats accurately to not go bust on your fat/calorie goals.
STEP 3: COOK UP YOUR CHOICES OF PROTEIN, CARBS, AND FATS TO YOUR LIKING & PORTION OUT.
Take over your kitchen using a recipe from below or just gather your favorite sauces and seasonings. Then, cook your ingredients, mix and match, and portion out into individual (non-plastic) containers to hit your meal goals. Not too complicated after all, right?!
MEAL PREP RECIPE IDEAS
No meal prep blog is complete without some recipes! Here are my go-to food prep ideas broken down by meal.
Instant oatmeal or cream of rice gluten free
I always opt for half egg whites & half egg to get an extra protein boost)
GF cereal with ripple protein milk, sprinkled with casein protein (post workout breakfast)
Avocado and Egg Bowls
Cream of rice with cinnamon and 2 drops stevia
Turkey burger w/ if u have far left add cheese on top of a greens salad with sweet potato (I also like kirklands, Trader Joe’s abs Applegate’s frozen organic turkey burgers)
Shredded chicken, steamed broccoli, rice
Chicken in the slow cooker 3 ways:
Curry chicken – 1 lb. chicken breast, ½ can coconut milk, 1 T curry powder, 1 T cumin. Set to high for 4 hours.
Hawaiian chicken – 1.5 lb chicken breast, 1 can BBQ sauce, 1 can crushed pineapple. Set to high for 4 hours.
My fav simple chicken – chicken breast, drizzled with olive oil, seasoned with salt, pepper, and rosemary.
Use your choice of chicken from above to top a mixed greens salad with sliced veggies
Taco Salad (on p. 23 in the BBP Recipe Guide)
Spicy Tuna Wraps
Carnitas Lunch Bowl
Stuffed Bell Peppers (on p. 33 in the BBP Recipe Guide)
Chili – choose toppings as needed to hit your macros
Steak, asparagus, yellow potatoes
Salmon, rice, beets (again, look for Fish People kits in your freezer section)
Meatza (on p. 39 in the BBP Recipe Guide)
Roasted Chicken & Veggies
Stir Fry like this one – or make your own with sliced veggies, protein choice from above, and simple sauces/seasonings, over a bed of white rice
Spiralized Pad Thai
Hard Boiled Eggs
Rice cakes topped with nut butter/powdered PB & fruit
Sliced veggies & hummus
Cottage cheese sprinkled with everything but the bagel seasoning and cucumber
Greek yogurt & fruit
Any of these high protein snacks
Meal prep doesn’t have to be complicated and it doesn’t have to require hours of slaving away in the kitchen on your Sunday Funday. Keep it simple by focusing your meal prep on veggies and protein and modify as necessary for your individual preferences and macros.
Once you get the hang of it, most of your meal prep can be done in an hour or two.
That small chunk of time can make your diet more nutritious, save you time throughout the week, and save you from temptation daily – all while getting you to your goals faster!
To Lock Down YOUR Macros and Specific Nutritional Needs, So That Your Meal Prep Matches The Intake That Allows Your Body To Transform, While Getting Coached, Supported and Held Accountable email me to set up your nutrition plan.