Today I’m going to show you guys my best one week meal prep for dinner.
So by dinnertime I’m usually pretty hungry, especially after workouts.
So by having your meals pre-prepped, ready to go, this cuts down on last minute splurging
on crappy food, or just not getting the nutrients you need because you’re starving and grabbing
whatever you can find.
For dinnertime meals I try to focus on protein, carbs, and fiber.
Since I don’t really weight my meals, and I’m not really counting calories, or anything
like that, I just eyeball what I think a good portion is.
Everybody’s going to be a little bit different because of our bodyweight.
But I usually try to get in 30g of protein.
Let’s talk about the benefits of meal prepping.
First, and foremost, you’re going to save money.
For those who think eating healthy is way too expensive, it really doesn’t have to
be.
If you buy in bulk, a lot of times, that’s great because the pricing is going to be a
lot cheaper that way.
You can take advantage of using your freezer.
You can pack stuff in your freezer.
That’s another good thing.
the other thing; you’ll learn about portion control.
So when focusing on weight loss, or muscle gain you should consider your calorie in,
versus calories out.
When you’re prepping your food in advance it’s a sure way to know what you’re eating,
and just to try and give you an insight of “Am I eating the right foods?
Am I not eating the right foods?”
That’s what is good.
You can think about “Oh, I’ve got my proteins under control, I’ve got some good carbohydrates
here, I’ve got my fats”, and that’s another great way to really see what you’re
eating, and being consistent with it.
It actually makes shopping easier because you can get an idea in your head “Hmm, okay.
I did that last week.
What am I going to cook this week?
What’s going to be super easy, fast, and not going to break the bank?”
So when you’re planning and organizing your grocery shopping list it’s easy.
You can make one trip, grab everything you need, and boom, you’re done.
For this meal I just cooked a whole package of frozen chicken breasts; the tenderloins
that come individually.
You can use as many as you need.
If you don’t need the whole thing, that’s what’s great.
Pop them in the freezer.
For my carbohydrate, acorn squash.
I love these.
What I do is I wash them, cut them in half, ill put in just a dab of butter, a little
bit of brown sugar to bring out the flavors.
I’ll turn the over onto about 365.
I’ll let those cook for maybe an hour, maybe a little over an hour until they’re soft.
So when they’re done – these were in earlier – they’ve cooled off a little bit.
So I’m going to get those guys out.
The other things that’s easy and convenient, I buy the brown rice in the microwaveable
bags.
You just pop these in, three minutes later, your brown rice is done.
A lot of really easy ways to get your meal done with just how you buy your food.
So this is already cooked.
Here’s my brown rice.
Now what I’m going to do is just start portioning these out into my trays.
I have a two portion tray.
If you have three things that’s okay.
You can just make it work.
These are great because they’re microwaveable, PBA free, microwave free; the whole shebang
I’m sure you guys are familiar with.
I’m just going to take two or three pieces of my chicken.
I’m going to stick those in the front here.
I’m going to take my rice.
Since it’s a little messier to eat I’m going to get that on the side.
That looks about right.
That’s the eyeballing I was talking about.
Oh, did I spill anything?
Then with these, I just open them up.
This is what they look like.
You want to make sure they’re nice, and soft.
Yummy.
Full of vitamins, fiber, antioxidants.
There are a lot of good cancer – this helps fight a lot of cancers.
It’s really, really quite healthy.
So I’m just scraping it out.
I take some, I’m going to scrape out a good portion.
This was cooked really well so it’s pretty easy to just scrape out.
Except it doesn’t want to come off your hand.
I’m going to do a little bit more because this is pretty healthy.
So here is going to be one portion.
I have my chicken.
I have my acorn squash, and a little bit of rice.
So super easy.
What I do is I pack these away in all o my containers here.
I’m going to pack five days.
Get the lids on.
I’ll usually keep a couple of these for today and tomorrow in the refrigerator, and
the rest I’ll pack in the freezer because we know later in the week they start getting
a little wonky.
At least the freezer – at least with the chicken I’ve found – having that little
bit of ice on there seems to keep the moisture in, and then you can just take these out,
pop in, boom, you’re done.
So that would be my meal prepping for one week.
Usually I try to change it up a little bit.
Sometimes I’ll keep the chicken in.
Maybe I’ll change out the vegetables.
Maybe I’ll do a broccoli, or an asparagus.
But for me, it’s all about convenience of what’s easy.
Like, if I have to cook stuff like this I’m usually out wandering around doing other stuff
in the house.
I set the timer and I don’t have to sit there and really watch it.
Then at the end when all of this is ready to finish up, that’s when I’ll pop my
chicken in.
Like I said, the rice is three minutes.
That’s a no brainer.
You do it at the end.
So it could be super easy, cost effective, you’re going to stay on target with your
diet, you’re going to be eating healthy, you’re refueling your body after your workouts,
you’re recovering; that’s what’s great about meal prepping.
I had never really done it.
I only recently started doing it, and it’s made my life – oh my gosh – so much easier.
I can’t even tell you.
It’s such a great thing to do.
So if you’re considering it I hope you actually consider doing it now.
These are super easy to find.
You can get them on Amazon, you can get them anywhere and they’re pretty cheap.
Like, $12 for 10 containers.
Okay, you guys.
Thanks for joining me.
Eat healthy.
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