Preparing work meals in advance - HELP

  • Posted by a hidden member.
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    Dec 28, 2012 8:53 PM GMT
    I have a long commute to work, and by the time I get home from the gym in the evening, I've been out from 6.30am to 9.30pm most days. I'm struggling to find time to cook in the evenings, so don't have the benefit of taking healthy leftovers in to work for lunch the following day.

    In 2013, I want to be a lot more prepared, and maybe have two big cooking nights a week where I prepare as much food as possible.

    I need some inspiration to help motivate me and my food diary in 2013... Do any of you guys have a good food prep regime that might help inspire me? Good tips for preparing in advance / mixing food and tastes up a little during the week would be great. What works for you?

    For January, the priority is dropping body fat before bulking up later on.

    Thanks for the advice!
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    Dec 28, 2012 11:31 PM GMT
    This works well for me. Sunday evenings are my cook nights. 2 hours max. I have meals prepared for the entire week and store them in tupperware, each meal ready to go. I also have a 45 minute commute to and from work (and that's on a good day) with riding and gym time thrown into there. So having time for cooking in the evening is almost zero.

    Plan for the entire week and package each meal so that is ready to reheat. Every morning pack it with you. This also helps with portion control too, so you don't over-do it.

    My routine is something like this

    5:00am -- Core/Back/Yoga routine

    6:30am -- Meal 1: Homemade Protein Smoothie (frozen overnight, thawed in the morning drank on the way to work)

    10:00 am -- Meal 2: Package of Tuna, Steamed Veggies, Apple

    1:00 pm -- Meal 3: Spaghetti Squash w/ lean beef sause. Fuit.

    4:00 pm -- Meal 4: Chicken Stir Fry, Almonds

    5:30 pm(ish) -- Training ride (Electrolyte mix, maybe a gel)

    7:00-7:30pm(ish) -- Meal 5: Homemade Recovery Drink(carb, protein)

    8:30pm(ish) -- Meal 6: Boiled Eggs, Spoon of Peanut/Almond Butter

    I like the pre-sealed tuna packets because they're easy to store and carry. My morning smoothies are easy to make and store in the freezer until ready to be drank. You can buy the steamed bag veggies from the freezer section at most super markets. Easy to heat and store. Just throw them in the mircowave and they steam in the bag. Boiled eggs can be eaten cold, so prep time in minimal (other than making the initial batch).

    Plan the meals, buy the necessary groceries, prepare them Sunday evening, execute your week. It takes a little time and dedication up front, but well worth it if you're evening time is limited.
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    Dec 29, 2012 4:33 AM GMT
    I've heard of guys cooking and freezing a week's worth of chicken breasts and veggies on Sunday and then taking out what they need during the week. I've not done that but I have cooked a big batch of egg whites in advance and then have them portioned in individual containers and take them to work as a snack.
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    Dec 29, 2012 4:52 AM GMT
    Yeah, that's pretty much normal hours for lab rats, even if you do get home a little earlier than most.

    For a while in grad school, my roommate and I pretty much lived on 30-second microwaved nachos. (Not recommended.)

    Later, at the national lab, I lived on frozen microwaved meals. (Only slightly less not recommended, although the portion control is good.) Many of my neighbors actually gave the Schwann's man, and the maid service keys to their apartments, so their place was always clean and stocked with "product," for the 30 minutes that they were awake in there every day. Fortunately, I didn't make that much money, so I at least had to bicycle to safeway for my crap.

    Now when I get pressed for time, I usually make a big pot of chili or stew that will last all week. And I cut the commute down to 70 feet.