What are your favorite dishes for a weekly meal prep!

  • bakerbrand

    Posts: 19

    Dec 27, 2014 9:26 PM GMT
    Hey guys! New here and hope to find the inspiration I need to get back into shape.

    Im curious as to what some of your favorite dishes are that you prepare for a weekly meal prep. Right now I'm looking into losing weight, so meals geared towards that would be more beneficial for myself but please share any meals you want!
  • Muscmasmat

    Posts: 124

    Dec 28, 2014 6:25 PM GMT
    Baked chicken thighs (I prefer thighs since they are not as dry as the chicken breast). Many grocery stores have the large family packs of skinless, boneless chicken thighs at pretty good prices. You can either cook them all at once and freeze the excess for later or freeze the excess, thaw and cook at a later time. Bake them at 350 degrees for about an hour. You can use garlic powder and/or season salt or a low sugar/calorie barbeque sauce to keep the calories down but provide seasoning.

    I like to cook a small box of rice (use a small portion for your meal to reduce calories and it will last for three meals) with this which will serve as your carbohydrate, but you can substitute a microwaved small golden potato (no butter, just seasoning if you want reduced calories).

    For vegetables, you can microwave frozen mixed vegetables or broccoli or fresh broccoli and then season with season salt or just eat them as is.

    You can add a salad with tomatoes with a low calorie dressing if you like.

    Be careful with the salad dressing, butter, sauces as these can easily add worthless calories; and make sure the carbohydrate portions are small.

    This is a fairly good, balanced meal, with not too many calories that can be prepared easily. And it is also very cost effective.

    Hope this helps.
  • FredMG

    Posts: 988

    Dec 28, 2014 8:34 PM GMT
    Spinach fritters made with egg whites - and baked to keep the fat content low - it's all lean protein and fiber. Make a bit of tadziki sauce or have with some ranch dressing, pretty good either cold or warmed up.

    Chicken Salad rolls - easy to make with a little practice, though they can get soggy after 2-3 days. - again, it's mostly protein and veggies. dip in a little sweet thai chili sauce.

    quinoa tabuli salad: keeps for the whole week and is good with grilled chicken.

    I also like to take some kind of hot bean soup to work. The night before I use one of "Bob's Red Mill" bean soup mixes 2/3 cup, with a cup of mirepoix (I make a big batch of this every other week and keep it in the fridge) and 8-10 ounces of cut up chicken thigh or ground meat, 2cups of water and a teaspoon or cube of bullion in my quart crock pot. I plug it in before I go to bed and by 6am it's ready to be put in a thermos. Even just the plain bean soup is pretty good, but I like to keep in interesting - and keep it all fiber and protein.

    I also keep 3 cup rubbermaid containers of sliced zucchini / yellow squash and chopped red/orange/yellow bell peppers in the fridge for steamed vegetables during the week.

    for inspiration, I'd suggest looking up Lekue. they make these silicone microwave steamers that are great for vegetables. The steamers are a bit spendy ($30 small, $40 large) but most some cooking stores will toss in the companion cook book which has a meal guide for beginners. The book is really good at presenting main courses with fish, chicken, lamb that are reasonable sized portions and pretty healthy meals. I've been doing the "chard and chickpeas" which is a nice side with grilled steak, but could probably stand on its own as a small meal.
  • bakerbrand

    Posts: 19

    Dec 28, 2014 9:24 PM GMT
    Muscmasmat said


    I normally do breasts because they are boneless (bones in meat creep me out a bit) but you are totally right about them being dry. Are thighs fully boneless also because I would definitely want to try them.

    As for the rice I usually will cook brown rice but never thought of the potato!

    Very helpful! Thank you icon_smile.gif
  • bakerbrand

    Posts: 19

    Dec 28, 2014 9:28 PM GMT
    FredPDX said.


    All those meals sound delicious and I like the idea for keeping the cut up vegetables ready for steaming! Thank you!
  • Muscmasmat

    Posts: 124

    Dec 29, 2014 1:18 AM GMT
    Yes, the thighs are boneless. You may have to search for them at the grocery store because most people get the chicken breasts. They have them at my Safeway in Seattle.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 29, 2014 12:59 PM GMT
    about 5 years ago I lost about 60 lbs.. during that time this was my go-to meal, it takes a few hours to prepare and cook, but then you've got about 6 to 8 portions of a very satisfying meal.. it's sort of like a sheppherd's pie type dish, but with minimal carbs (uses pureed cauliflower instead of mashed potatos)

    step 1 - lightly oil a large lasagna type baking pan with a bit of olive oil, then put down a layer of sliced zucchini (sliced about 1/4" thick)

    step 2 - make a basic meat sauce (whatever your preferences here for meat, veg & seasonings - just keep it low fat with the ground meat you choose - i use ground veal, although that can be hard to find. extra lean beef or turkey would work just as good), and cook it down until its fairly thick/chili type consistency.. the zucchini can add alot of water as this cooks so important to really cook the sauce mixture down till theres minimal liquid left.. once it's ready, spread this down over the zucchini

    finally (do this step first, you can re-use the roasting pan for step 1 above), cut up a large head (or 2 small heads) of cauliflower, a large onion, and a couple stalks of celery (rough chop/large pieces).. toss with a bit of olive oil, salt & pepper to taste, and place in in the baking pan, along with about half a can of low sodium chicken stock - 375 to 400 degrees for about an hour.. when the cauliflower is fully roasted and soft/tender, transfer it (along with the onions and celery) to a blender or food processor and puree.. use the rest of the chicken stock to help this along (depending how good your blender is).. you might have to do this in batches.. put the cauliflower puree into a bowl, add more salt/pepper to taste if needed, as well as a few dashes of nutmeg and paprika.. a couple dashes of hot sauce if you like it spicy.. add an egg white and mix it all up.. finally, spread this mixture overtop of the sauce layer in the pan, and bake uncovered in the centre of the oven at 375 for an hour.. let it rest for about 30 min before you cut it up.. like i said, the zucchini will add alot of water to the pan, so best to cut up your individual portions and transfer to separate containers right away, that way it doesnt sit and get soggy.. lotta work, but totally worth it



  • bakerbrand

    Posts: 19

    Dec 29, 2014 9:31 PM GMT
    @Muscmasmat: No Safeways on the east coast that I know of but I will for sure be on the look out!

    @Sunjbill: Turkey is one of my favorite meats and I love chili! Gonna look up a recipe for this and use my new crock pot!

    @marcintoronto: What do you call this! It all sounds good except for the cauliflower and celery icon_razz.gif

    Ill be honest and say Ive never tried cauliflower before so I wont knock this yet! As for celery, I hate the taste of it cut up in chunks but I may be cool with it if it is pureed. Thanks for the details icon_biggrin.gif
  • Posted by a hidden member.
    Log in to view his profile

    Jan 01, 2015 3:13 AM GMT
    That's easy - crockpot chicken stew.

    Here's an easy week's worth:

    - pack of six chicken breasts, diced
    - 3 raw scrubbed sweet potatoes, diced
    - soup pack (vegetables), diced
    - 1 box of low sodium chicken stock

    Put those items in that order in a crockpot with no other spices or ingredients and slow cook for 6-8 hours. Works as soup if you later add more stock, or stew as is.

    I used to make larger quantities with more exotic root vegetables and freeze 50 meals at a time (see pics below) but now I find the above recipe and method easier. (The sweet potatoes sweeten the stew and make it deliciously aromatic.)

    345kkfo.jpg

    vdo479.jpg

    You can also doctor the stew into various other meals like burritos, soups, sloppy joes, Indian or asian fusionif you get bored easily. With cumin and chile pepper in an Ezekiel wrap and topped with plain yogurt and salsa it's burritos. With peanut butter, unsweetened canned chunk pineapple and/or mango on asian noodles it's Thai. Spread hot on a spelt roll as a sloppy joe or cold as a chicken salad. With a Tasty Bite brand flavoring packet and a sliced banana and raisins it's Indian.
  • bakerbrand

    Posts: 19

    Jan 01, 2015 6:13 PM GMT
    @eagermuscle: Damn that's a lot of chicken soup! But super easy! My crockpot is my favorite kitchen appliance and I love all the extra ideas to mix it up while still staying healthy, Awesome man thanks!
  • MikemikeMike

    Posts: 6932

    Jan 02, 2015 5:23 PM GMT
    Baked salmon. Hot oven skin cut off the bottom, by you or where you buy it. Take a Pyrex dish coat it on the inside with olive oil. Place the fish in, salt pepper top with a little Italian seasonings tea spoon of melted butter. Bake for 20 to 30 mins for 3 quarters of a pound. So goodicon_cool.gif
  • Destinharbor

    Posts: 4435

    Jan 02, 2015 5:47 PM GMT
    The boneless, skinless chicken breasts are the healthiest but dry. One thing I've finally figured out is for any poultry (or any meat, really), brine it for a couple of hours. That means soak it in a salty solution at room temp or in the refrigerator for longer (or overnight). The salt pulls the moisture out of the meat but then the process reverses itself and the meat reabsorbs the salty liquid which then retains the moisture better during cooking. But it needs a couple of hours to work so plan ahead.

    Peruvian Chicken:

    Brine boneless, skinless chicken breasts in fresh lime juice, salt, pepper, and a mixture of ground ancho, cayenne, and chipolte peppers. You can adjust the ratio of these to your desired level of heat. After giving the brine time to work, grill outside or in (if you have a grill pan) until temp reaches 165 degrees at the thickest part. (Buy an instant read cooking thermometer if you don't have one-- best cooking investment I ever made. Nothing is ever under or over cooked.)

    Meanwhile, make a sauce:

    In a food processor or blender, a full bunch of cilantro leaves, one fresh jalapeƱo pepper, chopped, 1/2 cup plain greek yogurt, juice of one or two limes.

    Put sauce on the side of the grilled chicken for dipping. Really good. Fast once you get used to doing it.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 03, 2015 5:30 PM GMT
    bakerbrand said@Muscmasmat: No Safeways on the east coast that I know of but I will for sure be on the look out!

    @Sunjbill: Turkey is one of my favorite meats and I love chili! Gonna look up a recipe for this and use my new crock pot!

    @marcintoronto: What do you call this! It all sounds good except for the cauliflower and celery icon_razz.gif

    Ill be honest and say Ive never tried cauliflower before so I wont knock this yet! As for celery, I hate the taste of it cut up in chunks but I may be cool with it if it is pureed. Thanks for the details icon_biggrin.gif


    it's kind of a cross between a shepherds pie and a greek moussaka.. the cauliflower and celery dont taste the way youd think when theyre prepared like this.. closer to mashed potatoes.. either way, time to put on your big boy pants and learn to love your veggies ;) roasted cauliflower is the best!
  • bakerbrand

    Posts: 19

    Jan 05, 2015 12:59 AM GMT
    @mikemikemike: I personally do not eat any seafood but I think its good to have a variety of meats for anyone reading!

    @destinharbor: That sauce sounds awesome and Im definitely going to make it sometime!

    @marcintoronto: Haha shut up! icon_razz.gif I will for sure try it though! icon_wink.gif