Food prep anyone? Do's and Don't s?

Cook meat and vegetables. Eat fruit.

Don't drink calories.

Rocket science

Chicken thighs and air fryer

quote:

---

Don't drink calories

---

I'll never give up milk or beer

quote:

---

stop fasting and do around 5 small meals a day unless that's not something your schedule allows.

---

Wut?

My chicken breasts are never dry because I sous vide them at 145 degrees. Medium chicken is a game changer.

But thanks.

quote:

---

Medium chicken is a game changer.

---

Drives me nuts when people scream at the top of their lungs about 165 degrees and also wonder why they're eating leather.

My favorite "hack" is to get fat free cottage cheese and blend it with an immersion blender until all curds are gone. Once it's all smooth you have an awesome high-protein base for all kinds of creamy sauces. Chipotle peppers, lime, blended in is so, so good. Legit doesn't taste like "diet food".

Weigh your portions.

long post so bear with me

i have been food prepping large quantities of protein on sundays, and simple put together components for 2 decades now.

biggest advice. move on from chicken breast and broccoli sooner than later. you can get into the nitty and gritty of calorie differences but if you prep smart you can get a lot more flavor for really not that much calorie difference. Dont get me wrong, i like a good chicken breast, but you are going to want some variety eventually.

prep components that store well separately and mix together at eating time. flavors stay fresher better than just some mashup stored together

ill give you one of my example go to:

dark turkey meat (thighs and legs): cheap, high protein yield, low calorie count comparable to chicken breast (remove the skin) but helluva lot more flavor. Braise large quantity in a stock pot/cast iron dutch oven 3/4 covered in flavorful liquid. for turkey i like ocean spray cran/lime 5 calorie per serving juice. Braise in oven for 2.5 hours at 350 degrees. becomes fork tender. shred and store.

make large batch of long grain rice like basmati
make large batch of pico de gallo (tomato, red onion, jalepno, cilantro, lime juice, salt, really whatver else you want)

canned pinto beans heated on stove top for 15 minutes and puree'd or mashed to simulate a refried bean.

hot sauce.

combine rice, turkey, and beans in bowl to microwave. add pico after warm and desired hot sauce. since everything is stored separately you can combine and match the ratios or carbs and protein to your liking.

A simple burrito in the bowl meal thats super fresh, healthy, and can provide a solid carb and protein ratio.

The down side
1. it is a little bit of work upfront
2. need large fridge space
3. have to get use to eating the same thing multiple times a week (this doesn't bother me at all since i like what i make). This is for me a good way to ensure you are consistently eating your planned calories too.

couple of other ideas for you to explore
ground turkey/chicken bean chilli
miso soup, protein of choice, and udon noodles
grill pork tenderloin, quinoa, cucumber salad

Thanks everyone. Some good ideas.