What's your go to lunch meal prep?

Buy a family size value pack of boneless skinless chicken breast. Season them as you see fit. I go through phases. Ive been marinating them. Bake them for 32 minutes at 450. Don’t dry them things out.

Buy frozen veggie packs of whatever and bam.

Been doing this for years. I also will buy tuna packs and cans and eat those.

I’ve lately been buying carb balance tortillas and using them.

<400-500 calories and a large percentage of those calories is protein.

Profit.

pork roll in a bowl

lots of different recipes out there

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Bake them for 32 minutes at 450.

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Butterfly and convection bake in the oven and you can cut that cook time down drastically.

Can’t do frozen veg though, unless it’s way out of season and I can’t find good fresh anywhere. Buy fresh and stir fry/roast in advance. Olive oil, dash of pepper, maybe a smaller dash of salt or other veg seasoning.

For a high quality carb, my go to is honestly quinoa. More nutrient dense than rice and it doesn’t cause the gloating feeling I sometimes get with rice.

And you can whip up a good Mexican style salad with quinoa, ground turkey, black beans, roast corn, fire roasted tomatoes, little bit of onion (not necessary though), same with garlic, lime juice, vegetable stock. Can last a few days. Can add fresh sliced avocado if you want, cheese if you want. Not difficult at all.

But seriously. My go to is to either bake or grill some chicken breasts then I'll make a quick salad. This week it has been the 50/50 spring mix, tomatoes, cucumbers, bell peppers, sunflower seeds, dried cranberries & blueberries, w/ a homemade vinaigrette

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And you can whip up a good Mexican style salad with quinoa, ground turkey, black beans, roast corn, fire roasted tomatoes, little bit of onion (not necessary though), same with garlic, lime juice, vegetable stock. Can last a few days. Can add fresh sliced avocado if you want, cheese if you want

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^This

Another go to for me:
- 1.5 lbs chicken breast
- 2 pints cherry tomatoes
- 1 red onion
- 1 bag spinach
- Mozzarella cheese (pearls or shredded)
- Carb of choice (I’ve been using barley or quinoa)
- Pesto
- Olive oil
- Lemon juice, salt, pepper, red pepper flakes to taste

Heat oven to 400, place tomatoes and sliced onion on a pan and drizzle with oil, salt and pepper. Roast until tomatoes begin to wilt. Meanwhile, cook chicken and your carb. Once tomatoes and onion are done roasting, combine all ingredients in a large mixing bowl, mix in pesto, lemon juice, and extra olive oil to your liking. Done.

I like to cook 8-10 chicken breast on the egg. Season every 3/4 breast differently.

Then ill do some rice and or sweet potatoes for carbs.

Then any sort of greens

200 grams fajita chicken breast- any brand (John Soules, Tyson, or Big C from Rest. Depot)
100 grams Jasmine rice
100 grams baked sweet potato

Sunday Morning (early) - Costco chicken breasts in a bucket add cup and a half of sea salt and brine.

Sunday (mid afternoon) - drain chicken breasts and marinate in (paleo Mayo, soy aminos or just a bit of Tamari, and rub of choice (smoked paprika, pepper, garlic, thyme).

Sunday (late Afternoon) - grill all the chicken breasts (let rest wrapped in tin foil) Grill a huge bunch of Asapargus.

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I’ve lately been buying carb balance tortillas and using them

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Breakfast
Scrambled eggs with cheese, baked ham, and bacon

Lunch
Same here. Fill them up with baked chicken, a strip of bacon, and some cheddar and mozzarella cheese.
Tuna pouch or can

Supper
If I’m at home I’ll bake some catfish, cod, or salmon and eat some green beans, broccoli, or other greens


For a snack I’ll eat some strawberries, blackberries, pepperoni, string cheese, or pecans


Only thing I need to cut back on is the cheese it has to much Sat Fat content but mozzarella isn’t too bad

Those are 160 calories each.

These are a better choice at 50 calories each:




And don’t tell me “muh keto”. Which do you think will help you lose weight? 3 tortillas for 480 calories or for 150 calories?