FOOD PREP: Meal Prep (Honey we are Home)
Posted: 13 May 2015 01:01 PM PDT
One of the questions I get asked most regarding bikini contest prep is, "How do you prep your food?" And
I'm not surprised. With everything we have going on in our lives,
cooking healthy meals from scratch everyday can be a daunting task, and
practically speaking, nearly impossible. I did a lot of that for my
first bikini prep and it was such a time suck- not to mention I felt
like I spent as much time cleaning the kitchen and washing dishes as I
did exercising and eating!
For bikini contest prep, I eat five meals a day
about 3 hours apart. I have found that I have the most success
sticking to my meals when I prep them in advance and put the whole meal
into one container that I can just pop into the microwave to heat up and
I'm good to go. (I don't put the plastic in the microwave- I empty the
contents onto a plate and heat about 2 minutes).
My meal prep is incredibly easy. Eating this way takes way less time than preparing several different meals for lunch or dinner.
All you really need to do is buy a big package of boneless, skinless
chicken breasts and grill them at once on the grill. My husband and I
both eat about two chicken breasts a day (or meatballs or some other
lean protein), but for this post, I'm sharing how we make our chicken.
We cook 12-16 chicken breasts at a time, and I have found they are good
refrigerated for four days, sometimes five.
I typically make (for me) 12 meals at a time and they last 4 days.
That's 3 of these meals daily for 4 days. My first meal is a protein
pancake and my 5th meal is a cup of Muscle Egg. This kind of eating is
what I call 'no brainer.' You have a meal plan for what you're going to
eat and you just do it, without stopping to consider, "What do I feel like
eating?" I decide every few days what meals I'm going to prep and then
eat them until they're gone. When I've stuck to the plan, I see the
greatest results.
The twelve meals in the first photo above were made from the few
ingredients below. I usually splurge on free range, organic chicken and
save on store brand veggies.
HOW TO PERFECTLY GRILL CHICKEN
On the grill (we use a gas grill, but you can use a grill pan on the
stove), turn the fire to medium to medium high heat. For my "contest"
chicken, no oil was used, just a sprinkle of Tony Chachere's Salt-Free
seasoning. If you don't mind the calories, put a little olive oil on
the chicken to keep it from sticking to the grill and to keep the
chicken moist.
We have a grill with a lid and close the lid, cooking the chicken for
about 10-15 minutes per side, depending on the thickness of the chicken.
When it's done, remove from the heat and cover with foil. Let it rest
for at least 10-15 minutes. This chicken always turns out moist and
juicy. If there's one think I can't choke down, it's dry chicken!
Each meal gets five ounces of chicken. Even though I can pretty much eyeball how much 5 ounces is, I still measure with my digital scale
to make sure the measurement is perfect. I love this scale because
it's under $20, and you can switch the measurement from oz to grams just
by pushing the "unit" button. I've been using it for two years and
haven't even had to change the batteries yet. Also, it cleans up
easily.
COOKING POTATOES
After washing the potatoes, I towel-dried them, poked them a couple
times with a knife, then microwaved them all at once for 10 minutes,
turning halfway through the cooking time. They shrink when cooked, so
they only averaged 3.5 ounces. I eat 5 oz. of potatoes each meal, so I
have to cut them to make enough ounces. At the end of my last prep, I
was down to 4 oz. so these little guys were pretty close.
I use my Gladware that I found at the grocery store and then begin assembling. These containers only hold 3 cups,
so if you're putting larger quantities of food, you'll need something
bigger. I like them because they stack easily in the fridge (and
they're cute!)
I add big handful of romaine lettuce, a few tomatoes OR a cup of frozen
green beans for the veggies. The frozen veggies are fine in the fridge
and 1 thawed cup cooks perfectly in 2 minutes. Now, if I'm doing the
romaine salad, I'll also add a cup of small carrots to it.
Then add the pre-measured potatoes and chicken.
Even if you're not on bikini prep, as long as you have chicken already
cooked in the fridge, you're good to go for so many quick, easy meals,
especially salads. But, if you do want to slim down or trade a
not-so-healthy meal for a quality one, adding a few of these for lunch
or dinner is a great way to go!
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