Cook-ahead recipes for bodybuilding?

  • Noeton

    Posts: 208

    Oct 01, 2016 5:25 PM GMT
    What have you found to be successful in terms of cook-ahead recipes? What's delicious? And hopefully also easy to cook? I am greatly in need of advice, and it will be much appreciated!
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    Oct 02, 2016 4:42 AM GMT
    BREAKFAST:

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    Steel cut oatmeal with flaxseed, chia seed, blueberries, egg whites and plain almonds. Beverage - water. Since steel cut oatmeal takes longer to cook I cook a dry cup at a time which yields 7 servings (each in seperate containers and refrigerated). Eaten refrigerated sans eggs with raisins and cinnamon it tastes a lot like rice pudding!

    LUNCH AND/OR DINNER:

    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

    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 03, 2016 6:37 AM GMT
    I roast a 5 lb chicken. Then base meals on it all week .
  • mybud

    Posts: 11837

    Oct 09, 2016 4:07 AM GMT
    Take head...use clippers to cut off hair, then shave the access...
    Place Head in heavy iron pot...
    Add enough water to cover head...
    Salt and pepper the water...
    Cook head until the water boils...
    Turn heat down to low...
    Cook til meat falls off the skull...
    Drain pot of water...
    Arrange head meat around sliced citrus fruits and leafy greens...
    Head meat great dipped in Garlic butter...
    Enjoy boyo...
  • Destinharbor

    Posts: 4435

    Oct 09, 2016 4:47 PM GMT
    I don't try to cook-ahead entire meals. That would be boring and ignores what input your body is giving you about what it needs. Maybe I'm imagining it but my cravings are fairly specific for greens or carbs or colors. But what I do make to ensure I don't eat unhealthy restaurant food id I'll cook up a couple of proteins in large quantity that I can eat as leftovers either hot or cold. With a cooked protein, I can quickly add a veggie or carb or salad or whatever.

    Try buying a couple of large packages of chicken parts. In a large bowl combine plain greek yogurt with minced fresh ginger, minced garlic, cumin, paprika, garam masala, cayenne, ground coriander, turmeric, some lemon juice, s&p, and a bit of olive oil. Mix all that up and let it marinate for at least 6 hours or overnight. Bake at 450 for about 45 minutes turning the pieces over often until the meat is at 180 degrees (buy a instant thermometer if you don't have one and use it for all meats). Or cook it for less time and broil it at the end on both sides. Get the outside crusty and even blackened a bit. Great hot. Great cold. mix and match what you eat it with and you have 5-6 meals. My favorite to have with it is a small bowl of dal sag I buy at Whole Foods that I also buy in quantity to have for 4-5 meals. Super healthy.
  • Noeton

    Posts: 208

    Oct 12, 2016 3:18 AM GMT
    Thanks eagermuscle for the really great response! Both recipes look great! Chicken stew I definitely have to try.

    And thanks, maleelement. Roasting a big chicken or other meat sounds like a great idea.

    Since I posted this, I came up with this: beef nachos. I cook a lot of beef taco style and eat about 3/4 pound of it in one meal.

    Any other recipes?

    Thanks very, very much for the responses!