Sunday Night Meal Prep

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    Oct 15, 2012 3:20 AM GMT
    How many of you guys prepare your meals in bulk for the week? If you do, what do you make? I've tried to do this from time to time, but since I'm bulking right now, consistent portions are getting trumped by LARGE portions and greater variety than when I'm on my usual diet. I thought of this because I came across this pic of IFBB Physique Pro Ryan Hughes doing his weekly meal prep:

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    Oct 15, 2012 7:22 AM GMT
    I do. Just got done grilling some chicken breasts for the next few days.
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    Oct 15, 2012 8:02 AM GMT
    When I was first working with my trainer, I would cook 5 days worth of chicken etc. Then I quickly learned it doesn't always taste the best after sitting in the fridge for that long.

    Now I just prep my stuff for the next day but cook that day, unless its rice or something like that
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    Oct 15, 2012 8:09 AM GMT
    Yes I do this.

    The foods that I like to prepare in bulk would be chicken/steak breasts (takes ages trying to cut every little bit of visible white fat on them), sweet potato, boiled eggs and brown rice & pasta.

    The rest (eg oats/greek yoghurt for breakfast), almonds for a snack, cottage cheese at night and vegies are pretty easy to do on the day or the night before.

    It's true preparation and planning is such an important part of it.
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    Oct 15, 2012 2:26 PM GMT
    Some things just lend themselves really nicely to big batches. Now that fall is here, I'll probably make some crock pot chili. That usually goes for several days (if I have self control). One thing I do still make in bulk is rice. Since I'm eating about four cooked cups every day, it makes sense to make a lot.
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    Oct 15, 2012 3:51 PM GMT
    My Problem...

    I have no problem picking a Protein to prepare for the work week... My problem is what to eat with it besides the obvious... salad and fresh vegetables...

    Maybe I need to prepare some different recipes...

    Any ideas??
  • unicoman1

    Posts: 822

    Oct 15, 2012 3:56 PM GMT
    I prepare my chicken breast 12 of them on Sunday night. I also make my lunches for the week on Sunday. Makes life a lot easier!
  • LJay

    Posts: 11612

    Oct 15, 2012 5:32 PM GMT
    cndplayer saidMy Problem...

    I have no problem picking a Protein to prepare for the work week... My problem is what to eat with it besides the obvious... salad and fresh vegetables...

    Maybe I need to prepare some different recipes...

    Any ideas??


    Soup, or "vegetable stew" if you prefer. grains like bulghur or brown rice, Fruits, hearty breads.

    Fresh veggies and salad is a great route to go, just try getting as much variety as possible. Follow the fresh stuff as it varies at the grocery or get to know a good produce market.
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    Oct 15, 2012 5:48 PM GMT
    Chicken stew, plain or doctored into various different meals:

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    Bulk cooked it comes out to $1.25 per meal (I get chicken breast on sale for $1.99/lb) for a container of chicken breast, brown rice (or quinoa), black beans, lentils, various root vegetables and spinach leaves. Frozen into about 50 individual meals I later eat "as is" or doctor into various meals like burritos, soups, sloppy joes, Indian or asian fusion. Base ingredients:

    $25 boneless skinless chicken breast @ 1.99/lb (wait for a sale if need be and fill your freezer)
    $25 various diced root vegetables, whatever's available: yucca, yam, parsnip, onion, carrots, butternut squash, rutabaga, leeks
    $10 various: black beans, brown rice, quinoa, chicken broth, spinach leaves

    To prepare, dice (also if you're inclined, brine and pound beforehand) chicken breast. Slow cook everything together for several hours and all the root vegetables develop the taste and texture of potatoes, so if you like chicken and potatoes you'll love this. Portion off as individual meals with or without the brown rice or quinoa into freezer bags or Tupperware and freeze. Relatively unspiced, use it as a base as chicken stew, add cumin and chile pepper and put in an Ezekiel wrap and top with plain yogurt and salsa for burritos, add broth to make hearty chicken soup, add with Thai sauce and and unsweetened canned chunk pineapple to asian noodles, spread hot on a spelt roll as a sloppy joe or cold as a chicken salad, or add a Tasty Bite brand flavoring packet with a sliced banana and raisins for Indian.
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    Oct 15, 2012 5:50 PM GMT
    eagermuscle saidChicken stew, plain or doctored into various different meals:

    Bulk cooked it comes out to $1.25 per meal (I get chicken breast on sale for $1.99/lb) for a container of chicken breast, brown rice (or quinoa), black beans, lentils, various root vegetables and spinach leaves. Frozen into about 50 individual meals I later eat "as is" or doctor into various meals like burritos, soups, sloppy joes, Indian or asian fusion. Base ingredients:

    $25 boneless skinless chicken breast @ 1.99/lb (wait for a sale if need be and fill your freezer)
    $25 various diced root vegetables, whatever's available: yucca, yam, parsnip, onion, carrots, butternut squash, rutabaga, leeks
    $10 various: black beans, brown rice, quinoa, chicken broth, spinach leaves

    To prepare, dice (also if you're inclined, brine and pound beforehand) chicken breast. Slow cook everything together for several hours and all the root vegetables develop the taste and texture of potatoes, so if you like chicken and potatoes you'll love this. Portion off as individual meals with or without the brown rice or quinoa into freezer bags or Tupperware and freeze. Relatively unspiced, use it as a base as chicken stew, add cumin and chile pepper and put in an Ezekiel wrap and top with plain yogurt and salsa for burritos, add broth to make hearty chicken soup, add with Thai sauce and and unsweetened canned chunk pineapple to asian noodles, spread hot on a spelt roll as a sloppy joe or cold as a chicken salad, or add a Tasty Bite brand flavoring packet with a sliced banana and raisins for Indian.


    Wow. That's impressive!