This is the first time someone has requested a post on a specific topic from me! Excited about that. A friend asked that I write about my meal prepping, not only for myself, but how I do it for the family. I haven’t mastered this yet, but I’m doing pretty well, I think.
The first thing I do is make my shopping list, of course. Since I am on a competition diet, I’ve already calculated the amount of each food I need every week to prep.
My weekly meals include:
- egg whites
- brown rice
- sweet potatoes
- broccoli, snap peas, green beans
- ground turkey
- cherry tomatoes
- almond butter
I have to purchase most of the fresh items every week, all the produce mainly. Sometimes I have enough meat in the freezer or extra eggs to get through. I buy the almonds in bulk and stock up on bags of rice when they are on sale. The almond butter is usually homemade.
Once I have my list together, I decide what my boys should eat during the week for dinner OR I leave that open to what I can buy on sale that week. For example, this week ground turkey was marked down, which I used in a couple of ways and froze the rest.
Instead of doing my meal prep in one night, I used Saturday and Sunday night this week for prep. I never do it that way, but it was sort of nice to make vegetables and carbs one night, then proteins the next.
Sooooo, I made 4 heads of broccoli and a pound (maybe?) of sugar snap and snow peas.
I have back up bags of frozen veggies in a pinch, but prefer fresh. To prep, I rinsed everything. Cut the broccoli into florets. Cut tips off beans (pretty sure you don’t HAVE to, but I don’t like the texture of the pokey ends, I’m obnoxious). Tossed these babies with some EVOO, shook some spices on them. Cook at 350-75°F for 30+ minutes. I might toss them once near the middle. Pretty much, I wing it. Sometimes, if I’m cooking chicken in the lower broiler, I stick the veggies in and the oven is hot enough to cook them without separate cook times.
3 cups of brown rice.
Follow the instructions on the package. Pretty straight forward. I never add the optional salt in the directions. There was extra for some of the boys’ meals as well.
Instead of eating brown rice for every meal, I decided to experiment with sweet potatoes, like a good paleo. I haven’t found a sweet potato recipe that I enjoy, but I want to reduce my grain intake. (I don’t compromise on gluten free in my diet though.)
I cooked two sweet potatoes with a recipe I found online and I LIKED them!
The recipe is from PaleOMG if you want to check it out. I left out the cauliflower, onion and red pepper flakes, then used two sweet potatoes instead of one. I actually might use less cayenne powder next time. I’m a spicy wimp. Very simple one dish recipe, though. Yay for variety!
When everything was cooked and cooled, I measured my portions into 10 containers for my weekday lunches and dinners.
I had enough sweet potatoes for probably every lunch during the week, but I gave some to my boyfriend for dinner (because I’m an awesome bodybuilding girlfriend who cooks).
Here’s one of my lunches. (Please don’t ask for my measurements. A trainer wrote my meal plan, so I’m not willing to share that. I am paying for this plan!)
And here’s a dinner…
Sunday night, I made the proteins.
Two large chicken breasts. (Normally, I make more, but I had ground turkey to eat this week too.)
For the chicken, I spray the broiling pan with a little Extra Virgin Coconut Oil, shake some spices and cracked black pepper on it, then stick it in the broiler. 8-12 minutes per side, depending on the size of the chicken breasts. I prefer fresh chicken, but have done this with the thawed frozen breasts that come in a bag when I was desperate.
I also discovered an awesome method this week for cutting my chicken. I was watching a Dorian Yates YouTube video and someone was using kitchen shears!
I hate cutting meat! Like when I’m at a restaurant and I have a steak, I wish the chef would cut it for me. Sad, I know. This is genius. Thank you, thank you, thank you!
Next up, 1.5 pounds of ground turkey.
Browned this up for my lunches. Just threw on some seasonings I like from the cupboard. I think I used paprika, black pepper, oregano, maybe some onion powder. Simple. I don’t measure.
I made turkey burgers for the boys from the other half of the package.
Used 1.5 pounds of ground turkey, maybe a cup-ish of almond meal (the leftovers that I dry from making almond milk), and an egg. MIx together by hand, formed patties and cooked in some EVOO in a skillet.
Finally, homemade paleo chicken nuggets.
If you want this recipe, you’ll have to buy Eat Like a Dinosaur. (Sorry, it’s not mine to give away!) It’s a fabulous recipe that I also use almond meal to make. These are the best chicken nuggets I’ve ever eaten. I made chicken nuggets for the boys so I know what ingredients are going in them, so I know it comes from fresh real chicken breasts (not mechanically separated meat) and because most nuggets aren’t dairy free.
I didn’t prep anything but rice and protein for the boys ahead of time this week, so I’m relying on cans of veggies (don’t judge me) and fresh fruit.
Meal prepping for everyone is still a learning process for me, I’m sure next week will be even better. Small steps every week. In a few weeks, I’ll write a follow up on any improvements I’ve been able to make to this routine.
Hope this post was helpful! Questions and thoughtful suggestions are always welcome.