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What MEALS do YOU PREP? Meal prep pics/ideas!

cydneyfloodcydneyflood Member Posts: 11 Member Member Posts: 11 Member
in Recipes

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  • cydneyfloodcydneyflood Member Posts: 11 Member Member Posts: 11 Member
    Need some ideas of different meal I can prep? I am loving prepping my meals at the moment, to keep me on track! But I find my meals are becoming slightly repetitive!

    Please help a girl out! & let me know what healthy protein tasty meals you all be prepping? Would appreciate it sooo much! ❤️

    To start of here is my dinner I had this evening! 👌🏼❤️
  • LinkedEmpireLinkedEmpire Member Posts: 25 Member Member Posts: 25 Member
    I chop, slice and dice my veggies for different stir fry, soups, salads. I will say I don't do the whole separating thing because what I want today might not be what I want tomorrow lol. I keep a bag of frozen turkey meatballs at all times because it's already portioned, throw it in the steam basket, fry up my veggies, add a sauce, done. 😇 This meal is typically about 400 cal w/ lots of vitamins and minerals.
    I usually buy frozen packs of salmon or Pollock, that too is already portioned. You could make rice in advance or buy edamame noodles (paired w/salmon & it's packed with protein, Omega, iron and potassium). The noodles I buy are again already portioned pretty nicely inside the box so I don't have to weigh it.
    🤔 Have soft boiled eggs made in advance for breakfast, snacks, salads or ramen. I also make a coconut lentil Curry and that's part of my lunch throughout the week. Protein, carbs and fiber plus coconut milk and oil for fat. 5 mins of prep time, the rest is history.
  • AthijadeAthijade Member Posts: 2,063 Member Member Posts: 2,063 Member
    Sometimes I prep full meals and sometimes I just prep ingredients that can be used for multiple items. Most often I prep the ingredients because while the individual items are the same, what I can make with them varies so I don't feel like it is as repetitive. For example, I may cook up some chicken and some beans for proteins, rice and sweet potatoes for my starches, roast from broccoli/brussels sprouts/carrots for veggies, and cut up some fruit for a snack. By changing up sauces, condiments, and spices these items can make a wide variety of meals.
  • gallicinvasiongallicinvasion Member, Premium Posts: 873 Member Member, Premium Posts: 873 Member
    I usually prep easy weekday breakfasts on Sundays (bags of trail mix). I also make one batch meal for weekday lunches. Dinner is more variable, sometimes a freezer meal, sometimes a really quickly-prepared easy meal after work, and sometimes takeout.
  • weatherking2019weatherking2019 Member Posts: 783 Member Member Posts: 783 Member
    I like to cut up veggies like your staple Onions, carrots, peppers, celery stuff like that so it's ready to grab and cook whatever. I also have some type of protein that's cooked. Chicken or Beef. That way, it's easy to throw on salad or stir fry with the cut veggies.
    Lately I have more food in fridge because of all the weekend pot lucks. I like to try to remake something out of leftovers. It saves time and gets me creative!
  • suzyjmcd2suzyjmcd2 Member Posts: 270 Member Member Posts: 270 Member
    I do the same as some of the above have mentioned. I don't prep entire meals ahead. I'm a person who needs a lot of variation, or I get bored with food. I prep ingredients. And lots of them. I usually do it the day, or the day after, I return from my local (storefront, not outdoor) farmer's market trip.

    I cook farro and quinoa to have on hand to eat as a starch, to throw into salads, or to mmix in with a stir fry.

    I always have chicken cooked in the fridge... it's my go to protein to add to everything.

    And I clean and chop lots of different kinds of veggies, keeping some raw and roasting some of them. My favorites, and ones that last throughout the week..... (specifically) green leaf lettuce; spinach; green, red and yellow bell peppers, zucchini (diced, sliced, and zoodles); carrots (love them sliced and roasted); cauliflower; beets; turnips; grape tomatoes; asparagus; string beans (ever tried roasted with garlic?!); sweet potato diced and roasted; butternut squash diced and roasted; spaghetti squash.

    I can make salads with these, chicken, pork or beef dishes; stir fry; anything you can think of.

    One of my favorites thrown together quickly when I've got everything prepped.... spaghetti squash mixed with some zoodles, diced grape tomatoes, sun dried tomatoes, chopped spinach, garlic, (red peppers occasionally), with some nonfat Greek yogurt and an ounce of goat cheese to make a "sauce" that coats everything. I usually add in some diced chicken, too. It is so tasty and tangy. And GOOD for you! Looks beautiful, too, if you kept the shell from the spaghetti squash, to serve it in half of the shell. One of my MFP friends calls it my "goat boat" when I log it as a meal.

    Good ingredient prep helps me to have NO excuse to not throw together a good healthy meal any time of the day.
  • LukesGreenMilkLukesGreenMilk Member Posts: 39 Member Member Posts: 39 Member
    I'll usually make enough for 5-7 servings, and rotate through 3 of them each week for breakfast/lunch/dinner.

    Southern:
    Classic Breakfast - 2 scrambled eggs, 2 slices bacon, ½ avocado. (300 calories)
    Elvis Pancakes - chocolate chip pancakes (Kodiak brand), sliced bananas, peanut butter, bacon, maple syrup. (500 calories)
    Biscuits & Gravy - https://www.allrecipes.com/recipe/51304/bills-sausage-gravy/ (500 calories)
    Southern Mac & Cheese - https://www.africanbites.com/stovetop-mac-and-cheese/ (600 calories)
    Collard Greens - https://grandbaby-cakes.com/collard-greens-recipe/ (200 calories) (secret - skip the bacon grease and add a can of Sprite instead)
    Corn Bread - https://www.africanbites.com/southern-style-corn-bread/ (275 calories)
    Shrimp & Grits - https://www.allrecipes.com/recipe/220897/mommas-shrimp-and-cheese-grits/ (500 calories)
    Carolina Slaw Dogs - hot dog, bun, canned chili, pre-made coleslaw. (1 slaw dog = 300 calories)
    Sweet Potato Casserole - https://www.africanbites.com/sweet-potato-casserole/ (440 calories)
    Banana Pudding - https://www.allrecipes.com/recipe/21398/banana-pudding-iv/ (375 calories)
    edited June 16
  • acpgeeacpgee Member Posts: 5,079 Member Member Posts: 5,079 Member
    I don't really meal prep, but if I make anything that freezes well, I will make a quadruple batch to freeze in portions because the incremental work of chopping 1 onion instead of 4 is not linear. The dishes I batch cook to freeze are typically:

    curries, such as beef rendang
    braised chicken thighs, such as dak dori tang, coq au vin, chicken teriyaki
    minced meat, such meat loaf, meatballs, bolognaise sauce for spaghetti, nam prik ong, ma po tofu
    potatoes gratin (you need to fully cook before freezing, otherwise the starch turns into sugar in the freezer)
    meat stews, such as boef bourguignon, estouffade
  • Marisela170Marisela170 Member Posts: 43 Member Member Posts: 43 Member
    I don’t necessarily prep entire meals but I will cook things like rice or beans ahead of time and cut up a bunch of veggies and fruits so that they’re available whenever I decide what I feel like eating
  • mscraddock1mscraddock1 Member Posts: 1 Member Member Posts: 1 Member
    I prep lunch and dinner meats and rice 5 days out and then air fry my veggies as needed. I do a turkey taco bowl variation and steak for dinner. I do overnight oats on heavy lift days and turkey bacon egg whites and spinach on low output days
  • cathywalsh00cathywalsh00 Member Posts: 2 Member Member Posts: 2 Member
    I prep a crustless quiche for breakfast by doubling my no crust quiche and cooking it in a cassarole dish. I cut it into servings and freeze. Since I work at a psych hospital, I take my breakfast and lunch to work each day and this gives me something different a couple of days a week.
  • acpgeeacpgee Member Posts: 5,079 Member Member Posts: 5,079 Member
    Savoury pastries are a good way to use up leftover mince meat or feta. I stretch the protein with a grated carrot or courgette. These were made with Chinese spring roll wrappers purchased in the deep freeze section of the asian supermarket. The wrappers are surprisingly easy to handle, and don't stick together. Finished triangles were brushed with melted butter and frozen in trays before transferring into ziplock bags. To warm up, pop frozen pastries into an air fryer or oven for 10 minutes at 200C. When you have these in the freezer, it is an easy way to turn a salad or a vegetable soup into a complete meal.

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  • acpgeeacpgee Member Posts: 5,079 Member Member Posts: 5,079 Member
    Seal the pastries with some egg white or beaten egg. These are what the warned p ones look like. My filling was vaguely Turkish so had some with a Turkish watermelon/feta/mint salad. Added a yoghurt and garlic dipping sauce for the pastries.
    oj1eecc6aweg.jpeg

  • joshchapojoshchapo Member, Premium Posts: 30 Member Member, Premium Posts: 30 Member
    acpgee wrote: »
    Seal the pastries with some egg white or beaten egg. These are what the warned p ones look like. My filling was vaguely Turkish so had some with a Turkish watermelon/feta/mint salad. Added a yoghurt and garlic dipping sauce for the pastries.
    oj1eecc6aweg.jpeg

    What was inside the pastrie?

    Did you make the garlic dipping sauce yourself?
  • acpgeeacpgee Member Posts: 5,079 Member Member Posts: 5,079 Member
    joshchapo wrote: »
    acpgee wrote: »
    Seal the pastries with some egg white or beaten egg. These are what the warned p ones look like. My filling was vaguely Turkish so had some with a Turkish watermelon/feta/mint salad. Added a yoghurt and garlic dipping sauce for the pastries.

    What was inside the pastrie?

    Did you make the garlic dipping sauce yourself?

    The vaguely Turkish soring rolls had the minced lamb version from this recipe:
    https://www.recipetineats.com/gozleme/

    Toum is a bit labour intensive but I had some in the fridge and stirred that into some no fat yoghurt.
    https://www.seriouseats.com/recipes/2018/01/toum.html

    If I didn't have toum in the fridge I would just google any tzaziki recipe.
  • joshchapojoshchapo Member, Premium Posts: 30 Member Member, Premium Posts: 30 Member
    acpgee wrote: »
    joshchapo wrote: »
    acpgee wrote: »
    Seal the pastries with some egg white or beaten egg. These are what the warned p ones look like. My filling was vaguely Turkish so had some with a Turkish watermelon/feta/mint salad. Added a yoghurt and garlic dipping sauce for the pastries.

    What was inside the pastrie?

    Did you make the garlic dipping sauce yourself?

    The vaguely Turkish soring rolls had the minced lamb version from this recipe:
    https://www.recipetineats.com/gozleme/

    Toum is a bit labour intensive but I had some in the fridge and stirred that into some no fat yoghurt.
    https://www.seriouseats.com/recipes/2018/01/toum.html

    If I didn't have toum in the fridge I would just google any tzaziki recipe.

    Thank you for that link
    That looks incredible. I want to make some of my own now 🙂

    Thank you thank you!!
  • acpgeeacpgee Member Posts: 5,079 Member Member Posts: 5,079 Member
    I've been experimenting with spring rolls for a friend who wants to do them but is coeliac. Vietnamese spring rolls were traditionally made with rice papers and I actually think I prefer their crispier texture. I rolled, brushed with oil and froze. Will try them out in the air fryer with a SE asian salad for dinner tomorrow. Experimental rolls went for 10 minutes at the highest temperature in the air fryer. A convection oven would have worked as well.
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  • MaltedTeaMaltedTea Member, Premium Posts: 1,653 Member Member, Premium Posts: 1,653 Member
    I hate meal prep and large batch cooking. More so now since it has to be logged as an MFP recipe. There, I said it.

    That said, I do it, when I have freezable main or side ideas.

    In the past month, I've prepped:

    * Adas (red lentil soup)
    * Jerk salmon
    * Salmon patties
    * Whole wheat couscous (cooked in chicken stock, not water)
    * Seasoned pita chips
    * 3 bean salad with rose harissa (not freezable, I think but the 4 servings will be done this week)

    All the best to you, OP, in your meal prep endeavours!

  • joshchapojoshchapo Member, Premium Posts: 30 Member Member, Premium Posts: 30 Member
    5qv06nf6rqkw.jpeg

    Tonite I made baked sweet potatoes (I have frequently)
    Simple green beans with garlic
    And a nice piece 6oz filet minion! Yummm
    😋
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