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For those who meal prep, what are some of your favorites to make for the week?
Posted on 7/13/21 at 8:37 am
Posted on 7/13/21 at 8:37 am
Started back in the office two weeks ago and noticed I was falling into the trap of eating out daily at all the favorite restaurants I'd missed out on for the year around my office.
Decided enough was enough and meal prepped. Bought a slab of salmon, a bunch of asparagus, and a bag of riced cauliflower from Costco. Seasoned the cauli-rice with an Indian curry blend I made and simply roasted the salmon and asparagus.
It was enough for 5 meals and at $6.00 a meal, a damn good price point per lunch.
I plan to do this weekly and will want to change it up some. I'll stick to low carb for the week personally but curious to see other suggestions.
Decided enough was enough and meal prepped. Bought a slab of salmon, a bunch of asparagus, and a bag of riced cauliflower from Costco. Seasoned the cauli-rice with an Indian curry blend I made and simply roasted the salmon and asparagus.
It was enough for 5 meals and at $6.00 a meal, a damn good price point per lunch.
I plan to do this weekly and will want to change it up some. I'll stick to low carb for the week personally but curious to see other suggestions.
5
Posted on 7/13/21 at 8:45 am to LSUZombie
I like to cook chicken breast, boneless pork chops, and some strip steak. I cube those up and put them in small portions in a ziplock. Then I chop us a ton or red, green, yellow, peppers then bag them up in portions..
Just grab a meat of your choice and a bag of peppers. Heat up in a pan for some stir fry.
Just grab a meat of your choice and a bag of peppers. Heat up in a pan for some stir fry.
Posted on 7/13/21 at 8:55 am to LSUZombie
When I was working normal hours I often would meal prep on Sundays (for M/Tu/W) and Wednesdays (for Thu/F).
For breakfast I'd do 4 eggs with sauteed carrots and broccoli. I'd pack Parmesan cheese and avocado as a topping.
Lunch, I'd do salads with bell pepper, cucumber, tomatoes, sunflower kernels, feta cheese and 1 serving of dressing.
I'd also pack easily accessible snacks. I was a big fan of babybels even though they are pricey. A couple tangerines, an apple, some nuts. Really basic stuff.
I think your plan is good. A lot of people go over the top and try to plan out these elaborate meals they will savor and enjoy. But I've found that, especially with people who are trying to hit a caloric total, it's much easier to pack a couple nutritionally dense, moderate calorie meals and get it out your head that they are for anything other than fuel. It's much easier to leave that line of thinking for dinner. Salmon, asparagus, and cauliflower is enough to fill you up and keep you going.
I don't "meal prep" for dinner, but I do plan out meals for the week in advance when we make the grocery list. This has kept our grocery bill down and we know exactly what we are going to eat. Sometimes it's awesome and we wish we had more leftovers. Sometimes it's not very good and we know not to do it anymore. Some dinners and sides I've had luck with:
Beef Stew (2-3 Days)
Spaghetti (3 Days)
Jambalaya (2 Days)
Chicken Pasta (3 Days)
Scalloped Potatoes -- Easy on the cream/butter (3 Days)
Roasted Radishes/Carrots/Zucchini (1 Day)
Chicken Stir Fry (2 Days)
Those are my go to. Yes they are boring, but I know what I'm getting and the more I make them, the better they taste as I tweak what I'm doing. I try to get a lot of my protein during the day so when it comes to dinner, if my wife wants carbs I'm not saying "sorry, I can't have anything but this hunk of meat and zucchini".
For breakfast I'd do 4 eggs with sauteed carrots and broccoli. I'd pack Parmesan cheese and avocado as a topping.
Lunch, I'd do salads with bell pepper, cucumber, tomatoes, sunflower kernels, feta cheese and 1 serving of dressing.
I'd also pack easily accessible snacks. I was a big fan of babybels even though they are pricey. A couple tangerines, an apple, some nuts. Really basic stuff.
I think your plan is good. A lot of people go over the top and try to plan out these elaborate meals they will savor and enjoy. But I've found that, especially with people who are trying to hit a caloric total, it's much easier to pack a couple nutritionally dense, moderate calorie meals and get it out your head that they are for anything other than fuel. It's much easier to leave that line of thinking for dinner. Salmon, asparagus, and cauliflower is enough to fill you up and keep you going.
I don't "meal prep" for dinner, but I do plan out meals for the week in advance when we make the grocery list. This has kept our grocery bill down and we know exactly what we are going to eat. Sometimes it's awesome and we wish we had more leftovers. Sometimes it's not very good and we know not to do it anymore. Some dinners and sides I've had luck with:
Beef Stew (2-3 Days)
Spaghetti (3 Days)
Jambalaya (2 Days)
Chicken Pasta (3 Days)
Scalloped Potatoes -- Easy on the cream/butter (3 Days)
Roasted Radishes/Carrots/Zucchini (1 Day)
Chicken Stir Fry (2 Days)
Those are my go to. Yes they are boring, but I know what I'm getting and the more I make them, the better they taste as I tweak what I'm doing. I try to get a lot of my protein during the day so when it comes to dinner, if my wife wants carbs I'm not saying "sorry, I can't have anything but this hunk of meat and zucchini".
Posted on 7/13/21 at 9:17 am to LSUZombie
quote:
Bought a slab of salmon,
So you’re the guy who microwaves fish and stinks up the office?
I’ve been meal prepping lunches for several years now and here are a few things I’ve learned:
1. Pick something quick and easy to make. If it takes you a couple hours to prepare lunches for the week eventually you aren’t going to feel like making them. Also, the less dirty dishes the better.
2. If you track calories to lose weight you probably don’t want a different meal every week with something complicated that has 20 ingredients you have to input. It also helps to eat the same things so the calories don’t fluctuate much from week to week.
3. Pick something that reheats well and won’t get overcooked or dry. Cut up chicken breasts or thighs reheat better than a whole chicken breast imo. I also like ground turkey and beef.
I pretty much eat turkey patties, rice, and broccoli/cauliflower every single week now. I can prep in less than 20 min and the only dirty dish is a spatula. I buy the pre-cooked rice and the broccoli is steamed in the bag in the microwave. Comes out to $5/meal. Not for everyone but it works for me
Posted on 7/13/21 at 9:34 am to whiskey over ice
quote:
2. If you track calories to lose weight you probably don’t want a different meal every week with something complicated that has 20 ingredients you have to input. It also helps to eat the same things so the calories don’t fluctuate much from week to week.
I agree with your whole post, but especially this.
Most people will call you miserable, but food as its very core is about fuel. If you have a specific goal, lunch time at work is the absolute easiest time to not think about the food. You can experiment in the kitchen when you have some free time or a cheat meal. If your goal is efficient weight loss, stick to a routine and stay disciplined. Easier said than done
I love food. I love trying different food, I love foods fried in oil, I love cooking intricate meals that require a bunch of ingredients. But I only do those things when I understand that the result is going to be opposite my goals.
Posted on 7/13/21 at 10:03 am to whiskey over ice
quote:
So you’re the guy who microwaves fish and stinks up the office?
Yeah guilty for this week anyway. Luckily it was very fresh salmon and I just nuke it for about 2 minutes to warm through, so not too bad. I love it though!
quote:
I pretty much eat turkey patties, rice, and broccoli/cauliflower every single week now. I can prep in less than 20 min and the only dirty dish is a spatula. I buy the pre-cooked rice and the broccoli is steamed in the bag in the microwave. Comes out to $5/meal. Not for everyone but it works for me
I am learning that simplicity is better. For next week I am going to do a whole chicken on the Traeger, shred up the meat and divide with caulirice (which I need to find some better recipes for) and another veggie.
Posted on 7/13/21 at 10:09 am to LSUZombie
For protein I alternate between pork tenderloin medallions, ground chicken patties, baked chicken, hamburger steaks and fresh sausage.
Vegetables, mostly green beans mixed greens, red beans, garbanzo and black beans.
Sometimes I'll have some quinoa cooked with chicken broth.
Snacks are a can of tuna, cucumber or some low sodium mixed nuts.
Breakfast is 1 TBS of paptitas mixed with 3 tbs of quick oat meal and 1/2 a pack of carb conscious maple almond oatmeal.
Vegetables, mostly green beans mixed greens, red beans, garbanzo and black beans.
Sometimes I'll have some quinoa cooked with chicken broth.
Snacks are a can of tuna, cucumber or some low sodium mixed nuts.
Breakfast is 1 TBS of paptitas mixed with 3 tbs of quick oat meal and 1/2 a pack of carb conscious maple almond oatmeal.
Posted on 7/14/21 at 2:55 pm to LSUZombie
Chicken with alfredo and broccoli. Really all you need to do is cook the chicken, can use precooked but it tastes gross to me. Put the chicken and frozen florets in a microwave container, top with alfredo sauce. Make several of these and put them in the freezer if you want. Then microwave when you want to eat it. Very easy to bring to the office and eat for lunch. Its 3 ingredients plus however you season your chicken, just salt n pepper for me.
Not big on reheating fish.
Not big on reheating fish.
This post was edited on 7/14/21 at 2:57 pm
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