Meal Prep and Food Planning

Posted on January 1, 2018

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Hi folks,

So i spent a good amount of time counting calories, making a grocery list and doing some meal prep today.

Food Goals

More vegetables.
Less Dairy.
Cook at home.
K.I.S.S (Keep It Simple, Stupid!)

Process

Tally the stuff in the kitchen
Watch a bunch of youtube meal prep videos, browse some old recipes.
Create a dinner menu for the MONTH (gotta keep ahead of the essentials).
Create a weekly menu for all three meals
Create shopping list.
Create prep list

Breakfasts

Hard boiled eggs (2)

Egg cups (egg, onion, bell pepper, bacon)

Overnight oats (almond milk, cinnamon, pomegranite seeds)

Apple + almond butter

Lunches/Work snacks

Protein bar + nuts + orange + celery/nut butter

Protein shake + trail mix (coconut flake, cashew bits, almonds, pumpkin seeds) + carrots

Tuna Jar salad (tuna w/ Paprika, S&P, salsa, spinach, corn, chickpea, cilantro, lime vinegarette) + apple

Dinners

Chicken + Roasted Brussel Sprouts (EVOO, S&P, Bacon)

Chickpea mexican bowl (Spinach, corn, chickpea, salsa, cilanto, sour cream, shredded zucchini, avocado)

Salmon Patty + roasted cauliflower/broccoli

Ground Turkey Salad (Red bell pepper, ground turkey, avocado mayo, dill, over green salad)

Shrimp + Roasted sweet potato + spinach side salad.

I've portioned out some reasonable snacks for night time as well. So when the binge urge hits, I've got a bunch of sliced, washed, ready to eat vegetable snacks ready to go. I feel like I'm prepping for binge battle. Stay ahead of the sweets cravings, keep the energy up, keep my hands and mind busy.

What are your plans? Any words of prep-wisdom?! Tips and tricks you're proud of?

Here we go.
Week 1.
You got this.

Nanette

Comment Now!

Andrew W.

01/04/2018 9:22AM

What helped me prep a meal within 30 min is have soup stocks handy and steaming my food. Usually for cauliflower and broccoli I cooked with 2 methods:1. Steaming with garlic for 12min (don't get the pre-peel garlic or crashed one as their flavour has dramatically changed). Then added salt to taste if you prefer.2. Pan frying. (same for cabbage, bean sprouts) Heat the pot with 1 tea spoon of oil. Throw the vegi in with garlic and stir for 2 min. Add in half a cup of soup stock and put the lid on. Turn the heat to low when its boiling. Lid stayed covered for 3~5min. Then optional salt & pepper. Fish:Halibut - cover with some slice ginger and sprinkle with salt. Steamed till cooked. For frozen fillet, i steamed for 12 min.Salmon - sprinkle with salt & papper. Put in on baking tray skin side down. Oven baked for 15~20min on 375F. Add lime juice before serving if you prefer some more taste.

Ashley

01/02/2018 4:42PM

I love the KISS method! Food should be simple, healthy, and a no-brainer. No need to get fancy. Just eat right and exercise. I mean, it's simple in theory.... Actually sticking to it is another story ;-)Week 1 -- you totally have this!

Reiner Jo

01/02/2018 7:36AM

Intermittent fasting works great too... Set a time to STOP all food ... Drinks are ok... then don't eat again until the next day at your set time.. I usually get in about 15 hour fast but for most of it I am sleeping!

Nanette likes this comment.

Nanette

I need to learn more about Intermittent fasting. It's been a while since I've done my research and I've been restarting with the 6 small meals a day approach. Perhaps a cut off time would help me with the evening binges.

Reiner Jo

It sure does help me, even if dinner is a bit late, I will sometimes just delay breakfast! IF will, ramp up fat burning! and if you are sleeping for most of it its pretty easy!