So due to the size of my oven, meal prepping for me generally takes a couple hours because my oven is small and can literally only fit one tray at a time into it. So unless I combine things into one dish or do the slow cooker I do spend a good amount of time cooking. I'm not saying this is how it will be for you by all means.
Right now I'm following a 12 week program trial run for competition prep so my meals are fairly boring. I try to keep things simple and easy for the sake of logging the food into My Fitness Pal and tracking. When I'm not so one track I do enjoy trying new recipes.
With my current program, I am doing carbohydrate cycling so I have 3 low carb days and 1 high carb day. I base my prepping on that. For those of you who do macros, here what my days usually look like.
Low Carb Days - 5 meals every 3 hours
Carbs - 100g
Protein - 250g
Calories - 1,800 to 2,000
Sodium - under 2,500
High Carb Days - 5 meals every 3 hours
Carbs - 250g
Protein - 150g
Calories - 1,800 to 2,000
Sodium - under 2,500
Fat - as little as possible
I generally prepare/have a lot of the following foods.
Carbs - sweet potatoes, golden potatoes, Grape Nuts cereal, oats, berries, veggies (broccoli, green beans, celery, cucumber, etc.), Cream of Wheat, rice cakes
Protein - chicken, turkey burger (extra lean 99%), fish (tilapia, tuna, etc.), protein powder, eggs, egg whites, greek yogurt
Fats - avocado, peanut butter, almonds
I add some iodized salt, pepper, and other seasonings to my food when I cook it. I just use what flavors sound good to me at that moment so it changes all of the time. Now, with this current program I do weigh or measure out everything I'm eating so that I know exactly what I am consuming. Prior to do this I didn't do this and I just eye balled it. However with trying to be as exact as possible, it really opens up my visual effects that I wasn't eating what I thought I was. So it might sound crazy and over the top but it really helps.
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| Silk Cashewmilk, Kirkland Greek Yogurt, Kirkland Egg Whites, Four Bean Salad (Costco) |
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| Tilapia before cooked |
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| Grape Nuts and Cream of Wheat |
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| Blueberries, Raspberries, Strawberries, and Chicken |
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| Venison Back Strap and Round Steaks, Tilapia |
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| Broccoli, Turkey Burger, and Sweet Potatoes |
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| Kale Salad (Costco), Celery, and Cucumbers |
I have measured everything out here and put into ziploc baggies for ease. I will write on the baggies if I need to in order to remember how much is in there (usually on the meats if they don't come out weighing what I need).
I am not sure how well this helps anyone, but hopefully it gives some sort of guideline. I will work on making a post in the next day or so with photos of my meals. Please keep in mind though I usually eat almost the same things each day because it is working for me and less thinking of what to grab on a daily basis if I already have it prefigured.
Let me know if you would like to see more detail, photos, recipes, etc. and I am happy to share.
