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Started By
Message
Some meal prep ideas
Posted on 4/30/18 at 10:24 am
Posted on 4/30/18 at 10:24 am
I decided to start meal prepping my work lunches instead of spending 10 dollars on lettuce on a take out salad with maybe 3 oz of chicken in it. 
I have a few friends that meal prep and it seems like 90% of their meals are chicken, broccoli, and brown rice. Let me just get this off my chest real quick: frick brown rice.
Anyway my objective was to get 6 oz of lean protein and 2 veggie sides that have some tangible health benefit. No sweat. So this is what I made:
Cabbage - browned some white onion and green bell pepper and added to pot of steamed cabbage, also threw in some of the chicken drippings from first batch of chicken.
Squash - seasoned with some cumin and chili powder and cooked with diced onions, green bell and poblano peppers.
Spinach - cooked with a pat of butter and some minced garlic, seasoned with a little salt and pepper
Chicken - just cubed it and cooked in some avocado oil with a dry rub seasoning for one batch. Did a soy and gochuchang sauce marinade for the second batch so there is at least some variety of flavor.
Approximate macros (I didn't take into account onions, bell peppers and all of that)
Calories - 470g
Protein - 55g
Carbs - 15g
Fiber - 5g
This meal will also get you about 75% of your daily recommended vitamin C intake
There are a number of health benefits from red cabbage as well that can be found with a quick google search
Took a photo of a couple of the first boxes I filled
I have a few friends that meal prep and it seems like 90% of their meals are chicken, broccoli, and brown rice. Let me just get this off my chest real quick: frick brown rice.
Anyway my objective was to get 6 oz of lean protein and 2 veggie sides that have some tangible health benefit. No sweat. So this is what I made:
Cabbage - browned some white onion and green bell pepper and added to pot of steamed cabbage, also threw in some of the chicken drippings from first batch of chicken.
Squash - seasoned with some cumin and chili powder and cooked with diced onions, green bell and poblano peppers.
Spinach - cooked with a pat of butter and some minced garlic, seasoned with a little salt and pepper
Chicken - just cubed it and cooked in some avocado oil with a dry rub seasoning for one batch. Did a soy and gochuchang sauce marinade for the second batch so there is at least some variety of flavor.
Approximate macros (I didn't take into account onions, bell peppers and all of that)
Calories - 470g
Protein - 55g
Carbs - 15g
Fiber - 5g
This meal will also get you about 75% of your daily recommended vitamin C intake
There are a number of health benefits from red cabbage as well that can be found with a quick google search
Took a photo of a couple of the first boxes I filled
6
Posted on 4/30/18 at 10:30 am to Powerman
Good for you. Prepping work meals has made a big difference for me.
I'm not sure I could take that much cabbage without gassing my coworkers, but that's more my digestive system. It is healthy.
I'm not sure I could take that much cabbage without gassing my coworkers, but that's more my digestive system. It is healthy.
Posted on 4/30/18 at 10:33 am to Rep520
BTW total grocery bill was under 30 dollars and that included some beef patties I got for my protein choice on weeknight meals
Economical as well. Not to mention there is allegedly some health benefit to cooking I hear.
Economical as well. Not to mention there is allegedly some health benefit to cooking I hear.
Posted on 4/30/18 at 10:34 am to Powerman
Perfect. In two months I have not brought lunch to work exactly twice. It makes a huge difference to the wallet and the waistline. I do a lot of roasts. Cheap and fast in the Instant Pot. And a weekly trip to the produce mart saves time and money. I'm lucky in that I don't mind eating the same thing all week for lunch.
The hogs in the office spend half their mornings thinking and talking about lunch and half the afternoon talking about how they regret what they ate.
The hogs in the office spend half their mornings thinking and talking about lunch and half the afternoon talking about how they regret what they ate.
This post was edited on 4/30/18 at 10:37 am
Posted on 4/30/18 at 10:38 am to JamesLang
quote:
It makes a huge difference to the wallet and the waistline.
No doubt. And you have a lot more control over what is in your food.
quote:
I'm lucky in that I don't mind eating the same thing all week for lunch.
I don't mind either so long as it's something that I like. I just can't stomach brown rice
Posted on 4/30/18 at 10:43 am to JamesLang
In addition to the instant pot, slow cooker/crockpot recipies are great for bulk protein for the entire week.
Posted on 4/30/18 at 10:48 am to Rep520
No doubt. I think next week I'm going to do a pork tenderloin and then some sort of slow cooked beef like a ropa vieja
Posted on 4/30/18 at 10:53 am to Powerman
I have been doing the following the last few weeks for the wife and I
Protein-
2 large "beer can chickens"- i debone and split up in containers in 8oz portions. Wife uses these for lunches and dinners and I eat these on days I do not lift for dinner.
2 lbs of chicken breast- I marinate in different things and grill. Got to count the marinades so I just rough guess it. These work good for a change up for the wife.
On days I lift I cook a filet for dinner. On squats and dead days I get to have brown rice, all other days I make the following vegetables for the week:
Brussels sprouts roasted with onions and sometimes mushrooms
Kabobs with whole mushrooms, couple slices of zucchini, couple slices of yellow squash and purple onions.
green beans with a little bit of tasso and onions thrown in. I use tasso to give it the smokey flavor without all the added fat deer sausage tends to add.
also sometimes if I am doing a teriyaki chicken I will do a stir fry with bell peppers and onions.
I have a couple books on my drive that can give you plenty of ideas. anabolic cookbook, precision nutrition gourmet nutritionm, the kinobody and renaissance periodization cookbooks.
meal prepping is the only way I can meet my macros. Luckily right now I am doing pulse fasting so I only eat 1 meal a day that is solid food so it is easy for me. But my wife is on weight watchers so I still have to prep for her and the kids cause we have zero time on weeknights with 2 in baseball right now.
Protein-
2 large "beer can chickens"- i debone and split up in containers in 8oz portions. Wife uses these for lunches and dinners and I eat these on days I do not lift for dinner.
2 lbs of chicken breast- I marinate in different things and grill. Got to count the marinades so I just rough guess it. These work good for a change up for the wife.
On days I lift I cook a filet for dinner. On squats and dead days I get to have brown rice, all other days I make the following vegetables for the week:
Brussels sprouts roasted with onions and sometimes mushrooms
Kabobs with whole mushrooms, couple slices of zucchini, couple slices of yellow squash and purple onions.
green beans with a little bit of tasso and onions thrown in. I use tasso to give it the smokey flavor without all the added fat deer sausage tends to add.
also sometimes if I am doing a teriyaki chicken I will do a stir fry with bell peppers and onions.
I have a couple books on my drive that can give you plenty of ideas. anabolic cookbook, precision nutrition gourmet nutritionm, the kinobody and renaissance periodization cookbooks.
meal prepping is the only way I can meet my macros. Luckily right now I am doing pulse fasting so I only eat 1 meal a day that is solid food so it is easy for me. But my wife is on weight watchers so I still have to prep for her and the kids cause we have zero time on weeknights with 2 in baseball right now.
Posted on 4/30/18 at 12:14 pm to Powerman
My wife and I usually meal prep every Sunday afternoon. I usually only meal prep my lunches, but we decided to prep enough food post-workout dinners as well since we dont usually get home from the gym until 7:15pm or later..
Posted on my Insta yesterday.
Definitely going to have to cook more veggies Wednesday, but we should be good on protein sources.
In order to save fridge space we cook big batches of food and put together meals each night.
Posted on my Insta yesterday.
Definitely going to have to cook more veggies Wednesday, but we should be good on protein sources.
In order to save fridge space we cook big batches of food and put together meals each night.
This post was edited on 4/30/18 at 12:17 pm
Posted on 4/30/18 at 1:04 pm to Hulkklogan
How do y’all reheat these meals? I just don’t enjoy the taste of meat reheated in microwave, especially 3+ day old.
Posted on 4/30/18 at 1:13 pm to CorkSoaker
Well, there's no stove where I work so nuking them is the only way I can reheat.
Honestly, I don't really mind eating leftovers cold sometimes. If I'm really rushed I don't even bother.
Honestly, I don't really mind eating leftovers cold sometimes. If I'm really rushed I don't even bother.
Posted on 4/30/18 at 1:29 pm to Hulkklogan
That's for both of you lunch and dinner? That might last me three days.
Posted on 4/30/18 at 1:53 pm to CorkSoaker
quote:
How do y’all reheat these meals?
Microwave.
quote:
I just don’t enjoy the taste of meat reheated in microwave, especially 3+ day old.
I hear you. That's why its usually chicken or some type of roast. They lend themselves to reheating.
I really don't like a steak or chop reheated either. I only meal prep punch. I grill or "pan fry" my protein for dinner throughout the week.
Posted on 4/30/18 at 1:56 pm to Powerman
I have been doing frittatas a lot recently
eggs, sausage or bacon, lots of kale, some cheese, etc
holds up well for a week and super easy to make
eggs, sausage or bacon, lots of kale, some cheese, etc
holds up well for a week and super easy to make
Posted on 4/30/18 at 2:09 pm to Salmon
quote:
I have been doing frittatas a lot recently
I used to do that a lot in muffin tins.
Posted on 4/30/18 at 2:39 pm to Hu_Flung_Pu
Mostly me.. but yes the wife also. I am eating 2400 cals/day.
This post was edited on 4/30/18 at 2:40 pm
Posted on 4/30/18 at 2:55 pm to Powerman
Ground beef, peppers and onions
On top of white rice with a little bit of shredded cheese is one of my favorites
Sometime throw some broccoli in as well
On top of white rice with a little bit of shredded cheese is one of my favorites
Sometime throw some broccoli in as well
Posted on 4/30/18 at 2:57 pm to Rep520
The way I meal prep is I cook all my meat, chicken veggies and rice and keep them in their own containers.
So I can mix and match during my the week and not keep eating the same combinations.
So I can mix and match during my the week and not keep eating the same combinations.
Posted on 4/30/18 at 10:12 pm to Powerman
Made a low carb meatloaf in my instant pot tonight, used coconut flour instead of bread crap crumbs. Stuffed with some bell peppers and topped it with some srriacha
This post was edited on 4/30/18 at 10:14 pm
Posted on 5/1/18 at 8:16 am to BilJ
The chicken I make stays pretty juicy/tender through the week and I don’t mind eating it daily
I rotate through veggies of roasted broccoli, sweet potatoes, bell peppers, squash, asparagus
Don’t do rice either
I rotate through veggies of roasted broccoli, sweet potatoes, bell peppers, squash, asparagus
Don’t do rice either
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