meal prep
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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
So /fit/, do you meal prep? If so, how do you meal prep? What do you use? What recipes do you include and how much do you make for? I'm looking to cut, and I'm a fucking lazy ass so I'm starting up my meal prep again, but I was wondering if there's anything else I could include instead of rice, chicken and green beans every meal, and what you guys do.
>>37180887
I like to season and cook up some chicken tenderloins. Eat that with a sweet potato and Frank's red hot and enjoy. Another go to I have is to cook up some ground turkey for some burrito action
>>37180887
I thought from the thumbnail it was a character select screen.
>>37181039
post diet pls
crock pots nigga
>>37180887
i used to meal prep but having week old chicken that dried out days ago kinda got old, now i just cook it fresh either that day or the day before. plus i love cooking.
You guys might think I'm joking but I actually just boil a lot of chicken and eggs, add some milk and blend it. I just chug on that shit 3 times a day and add some random carbs through the day. I stops being disgusting after a while. I wish I wasn't poor tho
>>37181194
>it hurts but i do it for the gains
>>37180887
How do you prevent food getting moldy?
I can't store rice longer than 3 days until it tastes like shit.
Oatmeal
Eggs
Turkey
Tuna
Every day
>>37181193
healthy carbs my ass. that shit is all sugar once cooked.
>>37181205
OPs picture is probably 2 days worth of meals.
Just get on my special blend my friend
>boiled chicken
>boiled eggs
>milk
>banana*
>olive oil*
>peanut butter*
Blend that shit nice and good and drink it ,son. Forget about solid meals altogether
*: Optional, for wealthy men
>>37181194
I respect your determination, autist
I just eat a bunch of protein bars. Turns out they are cheaper than real food in the long run. Also they are fortifide with what my body needs tonstay healthy. This message brought to you by pure protein.
I am on a low carb, high protein diet and I am only eating 1,600 calories a day.
I see a lot of meal prep videos where you can do your whole week in a hour. Food always looks bland as fuck. I take several hours cooking and watching tv on sunday night (when shows like family guy and simpsons are on where I want to watch but if I don't pay attention it is not the end of the world.)
Breakfast:
You have seen it a million times, put eggs, meat and veggies in a muffin pan and cook. Goes well with a piece of fruit. Maybe a quest bar.
Lunch/dinner:
I make a big batch of cauliflower rice to go with some of my meals.
Chicken Stir Fry: Buy a bag of stir fry veggies (I try to avoid the ones with too much green beans and corn) But just mix your veggies and meat with some soy sauce/mother sauce and you have a tasty meal. All your protein and vitamins. You can add in more oil if your diet needs it.
Green Curry: Get some green curry paste. I use one can of light coconut milk, 3lb of chicken, bell peppers, bamboo shoots and what ever veggies I have on hand. Use chicken stock for extra liquid volume.
Tikka Marsala: Just cut up 3lb of chicken and season with curry mix and bake. In cook two large onions and some tomato sauce. Add in chicken and veggies like cauliflower or broccoli. Add a little light coconut milk.
Chicken Adobo: to 3lb of chicken add 1 cup light soy sauce and 1 cup rice vinegar. Cut up two chayote. Let cook until meat falls apart.
I also cook up a bunch of mexican flavored turkey patties that I keep in a big container. They are good for a quick snack or broken up over a salad.
>>37180887
Wonder how many days that is supposed to last? Looks like only 4-500 calories per container.
I'm doing a brief summer semester at uni and the dining halls aren't open so I've started meal prepping. I know jack all about recipes, I just know how to cook things, so it's been interesting. Breakfast is always oatmeal and two eggs, so lunch is something that I prep a week in advance
So far what I've come up with is:
- Brown rice, chicken, kale
- Brown Rice, Vegetarian Chili (black beans, corn, tomatoes, etc)
- Brown Rice, black beans, corn, chicken, all mixed with tika masala sauce
Basically I just try to mix rice with something. I have sriracha if it doesn't taste good. I'm trying to expand and find what spices work better
>>37181257
good job describing what a carbohydrate is: a long chain of sugar.
>>37181513
how are they cheaper in the long run?
>>37181193
>olive oil
>good fats
kill yourself pls
>>37187319
I hope you are memering
>>37182892
Nice post ty
erryday at uni
pic related
>>37187718
looks good desu
>>37182892
(op here) im basically on the same amount of calories as you, so this is a big help, thanks
>>37182892
>adobo
ayy puta
>>37187718
looks delish. I'm jelly.
I generally meal prep by going into the kitchen and making some food then eating it
This YouTube channel is pretty cool if you're struggling for ideas:
https://www.youtube.com/watch?v=vYeJUtMCAzc
>>37181194
Just add oats to it and you got your carbs even baked sweet potatos probably tastes fine. Ive heard of bodybuilders who just blend egg whites, chicken and rice.
>>37188101
This is expensive as fuck... I eat about 2400Cals a day/140g protons, and I spend around 75 for the whole week!
>>37188101
if I had to spend 450 dollars a month on food I would kill myself
>>37180887
What are those containers called and where can I get them?
>>37188186
>>37188192
There's some other videos that are much cheaper. If you're not a retard you can substitute some of the meats he uses. It's not like you're never gonna get swole if you don't eat bison meat.
>Breakfast
Peanut Butter Sandwich, low-sugar cereal
>Lunch
Peanut butter sandwich x2
>Dinner
Peanut butter sandwich & frozen pizza
>>37188202
They're called tupperware, and you can get them by smooching the fattest part of my ass.
>>37188202
You should really get glass containers from IKEA or similar place. Much better for the enviroment & for keeping your food safe.
>>37180887
What is this brown stuff?
>>37188703
Ground beef
>>37188320
>>37188321
What are they really called? I want to get them so I can store my rice and chicken
and put my body fat to 5%
>>37188850
It's really called Tupperware. Go to the Tupperware section at the grocery and you'll see some with sections similar to OP.
First time making meals or even cooking.
Each comes out to about 400 calories.
I eat 2100 kcal a day. Lunch is a protein shake and breakfast is oats.
>>37189003
where's the dessert
>>37188850
Not that guy but I use the Ikea Förtrolig stuff. Pretty good because no BPA.
I work alternating 3/4 day weeks and prep for them. Usually it's pretty samey.
Wake up with a cup of coffee.
Breakfast is 2 eggs, can of chicken and cheese with roast broccoli.
Lunch varies. This week is turkey enchilada bowls. Ground turkey, black and pinto beans, rotel, enchilada sauce and cheese.
Dinner is a post workout protein shake.
I try to do it all in one day, easier. Got nice containers on amazon.
>>37187718
Can you give me the run down of whats in that? Looks tasty.
>>37188311
Are you in middle school kiddo
>>37189800
he is probably poor and doesn't know how to cook
>>37187596
maybe you think it's good for frying, even bigger kek
>>37189958
How many cals/prot each?
>>37190037
No clue, havent even started working out yet. Just trying to get the habit of entering this board instead of v or b.
baby steps ya know
>>37181287
shredded chicken in a blender just sounds gross to me, i dont know why.
I don't think I could drink juiced bird
>>37190073
>juiced bird
Keked
>>37190061
>yet
Dude what's keeping you? All it takes is to start!
>>37190061
...
>I enjoy the taste of disgusting dry reheated food because I'm too lazy to make food every day
how do you have the discipline to go to the gym but not the discipline to cook delicious food every day?
pants on head retarded
>>37190096
Just procrastinating it and coming upp with bullshit excuses and doing it half hearted. But thanks gonna do a good session today!
>>37190143
If you could get any gains this way, I would lift for five hours straight once a week.
>>37189958
>>37190061
Good for you Halmstad Baby! You've started on the path of natty health but here are a few pointers:
Try to go for more greens. A good rule of thumb is to have more vegetables than cooked pasta or starch. It fills you up but is not energy dense. Whole-wheat pasta is also another way to reduce the calories a tiny bit. Chicken is one of the best protein sources you can get so stay with it but a creamy egg or some tasty tuna is also good if you want to mix it up. Keep it up!
>>37190235
Stop being nice, it's not allowed here dontchaknow
>>37189003
in what fucking universe is that even close to 400 calories?
you have at least a cup of rice, if not more, which is 250+ calories
are you trying to tell me all that meat+veggies is 150 calories? because if you are, you're retarded
don't just guess your calories you fucking retard
>>37189003
Each one of those is an entire day's worth of food for me.
>>37180887
Hahahaha omg the autism here is off the charts. I was wondering who would buy Tom Bradys nutrition book and now I know.
>>37190262
Sorry about that, I forgot that this was internet.
*ahem*
fuck off newfag we don't care about you, gynos not welcome and tits or gtfo.
Trump 2016
>>37185895
>how are they cheaper in the long run?
opportunity cost of time.
I'm looking at prepping week worth of food on Sundays, what can I prepare with chicken breast that I could freeze or keep in fridge and it could last for a week?
I'm guessing most carbs and veggies wouldn't last or wouldn't tolerate freezer.
>>37180887
Dean?
>>37190281
You eat 400 cals a day?
>>37190349
You're wrong. All of them last a week if rehaeted, ans all of the tolerate freezer!
>>37190391
My bad, I swear I read somewhere that rice and veggies can't really be frozen.
I'm not expecting a good taste, I don't care to tell you the truth, I just want to know that after coming home from work and gym at 7 pm, I'll have a meal ready and waiting.
What veggies are suggested? So far I was thinking of steaming broccoli
>>37190450
I made brown rice, roast kabocha squash and steamed broccoli for this week. Really anything works just let the food cool before putting the lid on and refrigerating
>>37190450
HOnnestly everythnig can be put in a freezer... Broccoli, green beans, cauliflewer, zucchini, cooked tomatos... The rice becomes kinda sponge like so I try to avoid freezing it, but you can keep it 5 days in the fridge if you rehaet it enough (provided you don't have any immunity problems). You can also use cheackpeas, white/red/black beans, lentils... I gues potatoes and sweet potatoes, as well as carrots work too.
>>37181194
you could try and blend that shit raw then bake it into some sort of a meatloaf,
>>37190527
>gainzloaf
>>37189003
Looks closer to 800 calories. Recheck your numbers dude, make sure you arent over-consuming
>>37180887
Yeah... I just cook a huge batch, rice in the pot and all then just space it out over 7 days. Entire thing is bout 3.5-4000, so like 5-600kcal per serving. (for dinner, breakfast and lunch is one slice of lean turkey rye and a fruit, both meals average about 200kcal each, landing me at about 1000 for the day)
Gonna need to increase this shit though, not feeling very healthy after almost 7 months. Worked wonders, cut wise, but still.
Fucking bread , I am never gone make it.
>>37191088
Bread's fine, faggot, anything's fine in moderation.
>>37181513
>protein bars being cheaper than chicken
nigga pls
>>37190235
Thanks a lot man ill remember that!
>>37190269
I used 2 cups of rice in total bro.
Half a chicken breast and veggies are low cal as fuck.
>>37190511
>just let the food cool before putting the lid on and refrigerating
why?
>>37180887
I buy all my stuff on Sunday but cook it each day. food tastes like shit if you cook it, refrigerate it, then heat it up.
What do you guys do to give the chicken flavor?
>>37191509
If you put the lid while it's still steaming that'll bulk up hot air and make it longer to cool down in your fridge, heating the products it's stored next to.
>>37191595
>sear
>simmer with veggies in sauce to make a stew
Works with any kind of meat, really. I use pork quite frquently, cheapest meat there is and ironically quite lean.
i just boil a shit ton of eggs throughout the day and keep them in the fridge, usually alongside whatever veg i'm making
i only buy frozen veg cause it's cheap. doesn't it go really shitty (well, even shittier) if you cook and then store it a while?
>>37191319
>I used 2 cups of rice in total bro.
you think 2 cups of uncooked rice is how you count your calories for rice?
ahaHAHAHahahhaHAHAhahahHAHAhahaHAHahahaHAHAhahahahaHAHahahaHAHahahAHAHAHA
>>37191679
Dunno about you lad, but the packing states how much kcals are in the uncooked rice. Water doesn't add calories to it.
when will you gymlets ever learn? chad litterally eats pizza day in and day out while your fat ass starves itself trying to achieve what chad was born with.
not only that chad looks a millian times better then you. while eating pizza. why do you even bother?
>>37191679
is this one of those autistis I've read so much about?
>>37191873
Then you have the most retarded packaging on the planet. Maybe it has a separate number for kcals in the cooked rice, but for the most part 1/4 cup of cooked rice will run you somewhere in the 140-160 calories range.
>>37191604
This and moist warm food is breeding ground for bacteria. I can keep rice for a week or more just fine but I let it cool off first
>>37190356
Sam?
>>37191569
lrn2cook. Some things like chili taste better after a day or two. Gotta let the flavors mellow and shit
>>37191920
>the packaging lists the calorie count for uncookd rice
>he thinks boiling that same amount in fucking water magically adds calories
forgot your ritalin tonight, didn't you?
I like to sit down at the end of the week with a plan of what I'll eat, and cook that throughout the week.
I think I'd get mighty tired of picking out premade meals from the freezer and microwaving them for a week.
>>37192535
It's awesome for when you get home late from work or whatever and you have something ready to heat up. Especially if you eat rice. Ain't nobody got 45min to cook some rice when you're starving
Wew just made.
Just a spicy chicken breast mince and rice, nothing special
>>37192791
I suppose that much is true. How well does the food keep?
>>37192828
What fat fuck lives in your house where you have locks on your pantry?
>>37193117
your mother
>>37193117
Shared house, think a room mate put it on his cupboard, it's not actually locked I don't think
how do you fucks manage to eat the same thing every day over and over? I'd kill myself
>>37190370
850 which those are much closer to.
>>37193357
This. It's the hardest part of cutting for me.
Did you guys learn to cook by yourself or do you have a little/older sister that showed you how? I bought all this meat and vegetables but I realized I actually don't know what to do.
>>37193553
Literally Google
>>37193039
Pretty well. Like it was said before, make sure you let the food cool down before storing it and you shouldn't get any funky tastes or mold. The only issues I can think of is the chicken drying out a bit when reheated. Maybe soaking it in a marinade before cooking would help that
>>37193553
First figure out what you can/want to make. Second, make the shit. Third, store it. Fourth, resist temptation to eat what you just made. Fifth, eat it. Google would help with the first two steps
>tfw moved into a flat above a bakery and can't stop eating fresh baked loaves of bread every day
>>37182892
how do you do your cauliflower rice?
>>37191088
Why would you even eat bread with that
It doesn't add anything worthwhile to the dish, not the nutrition, not the flavor, not the texture, not the presentation
Just nothing man
What are you doing
>>37193553
Literally cooking with mama all the time
Why don't you sad fucks have bonding everyday activities with your family members?
>>37193553
>>37194185
Mum was I'll when I was young.
Dad worked two jobs to pull us through.
I learnt to cook or I would go hungry.
How does /fit/ feel about cottage cheese? I eat it randomly as a snack, sometimes with honey.
>>37191595
spices nigga. if you don't know how to spice stuff yourself then just get the pre-made mixes. I've seen a lot of people use mrs. dash but I've never tried them myself since I can actually cook.
>>37194361
I eat it on trisquits with Franks red hot as a snack. Shit is god tier
https://www.youtube.com/watch?v=oDRVXz0ft5s
>>37191595
Stewed
Brined
Herbs and Spices
Breaded and fried when I'm feeling a little naughty~
if you guys make your weeks worth of food, do you refrigerate the first half and freeze the second or freeze everything except the one you are going to eat next? or do you just refrigerate them all?
>>37192273
most dried produce I ever seen lists the nutrition per cooked weight. ass backwards retarded if you ask me. did you double check the label? how's the cut going?
>>37193638
Don't listen to this. Spread your containers out in the fridge/freezer and put them in as soon as you're done with preparation. Bacteria grow faster in warm food, your food cools down faster in the fridge. That's what it's for. Unless you're putting a huge stockpot of boiling food in there and/or your fridge is super old, the fridge can maintain its temperature.
Since when do 6 pices of broccoli count as a serving of veggies
>>37191895
great shitpost friend!
Baked lemon pepper chicken, steamed broccoli, black beans, baked sweet potato = dinner, I make a week's worth at a time every Sunday.
Lunches are usually soups or roasts I make in the slow cooker, just finished making a giant batch of chili, shit is delicious.
I also make my own protein bars for snacks, just protein powder, oats, peanut butter, and milk.
Morning:
2 hardboiled eggs and 3 yoghurts
or
Oats and different berries
or
Fried eggs and bacon(not as frequrently)
Lunch:
Soup(Almost always)
It depends on what my girlfriend cooks but it's usually borscht(I'm Russian), chicken or bean soup(I sometimes enjoy wheat bread with the soup) along with some salad(nothing fancy, cucumbers, tomatoes, lettuce, bell peppers and olive oil)
Dinner:
Chicken thighs with a salad(almost always)
Depends on what leftovers we have from the day before but yesterday i had some beef and lamb bbq.
>>37193553
Youtube is the best. I'm a visual learner so it's easy to watch some videos over and over again until you learn the recipes by heart.
>>37197777
Lucky quads of truth>>37197777
>>37180887
Are there good meal preps made for bulking? Most of the pics I see look very low calorie
>>37189003
There is no way in hell one of those is 400kcal each. I eat a smaller container with veggies, rice and fish which is ~600
>>37187718
that looks delicious
how the fuck do you have the time to meal prep some thing that amazing?
>fat fuck
>never cooked in my life
>boil some broccoli and chicken breast
>pick random spices out of the cupboard
>mix
>~700kcal
>eat 1/3rd
>delicious
>3h later i'm so fucking full I can't physically eat anything else
holy fuck how did I even get fat
>>37180887
I make bigass stews like chili or goulash and can them. When I'm on a cut I just eat that. When I'm bulking I add rice or pasta. I cook about once a month, I usually make at least 20 jars of the stuff. I have a few stews on rotation so it doesn't get boring.
Pretty comfy ttytt
>>37199838
How do you actually "can" them? How do you do it so it doesn't rot?
>>37200045
It's pretty easy. Just google canning or pasteurization.
The way I do it is I store the food in jars. The jars and the lids need to be cleaned (the usual way with a sponge and dish soap) then they need to be made sterile. I do it by tyndallization i.e putting it into the oven for 20 minutes. Then I wait a bit for the jars/lids to cool off so they can be handled safely.
After that it's a matter of putting the food into the jars, making sure there aren't any big air bubbles in the jar putting it into the oven and blasting it with heat for 1.5hrs. After the jars cool down you have to make sure that the jars are properly sealed (the lid should be concave) the ones that aren't need to be stored in the fridge.
It isn't perfect and I don't know what I'm doing wrong but sometimes I get 2-3 jars that rot but I'm OK with that.
>>37180887
>meal prep
No I just cook a lot of steak and eat one large meal a day.
>>37200103
I'm googling that shit anon, thanks a lot
>>37200136
Oh for the record. I'm not shredded or anything. 6'2.5" 210. 15% bf
>>37200196
Also word of advice - read about botulism. Improperly pasteurized food *can* kill you.
I mostly do acidic foods so that's why I'm not afraid of pasteurizing in the
oven. Well I am a little bit afraid but so far everything is OK. If you want to
pasteurize educate yourself.
>>37200199
You would look really good if you cut for a few months
>>37200415
But that takes too long.
