Single Lazy Meal Prep

cmansmith01

I’m new to this journey. I’m 23, recently moved out and found myself larger than ever. I am almost 250lbs at 6”1”. I struggle with having meals ready when I don’t want to cook and I have 4 dogs. I don’t really know what to cook or how to prepare it and I’m on a budget. I just don’t know where to start, would appreciate a place to start maybe some previous experience.

sollyn23l2

https://community.myfitnesspal.com/en/discussion/10934335/single-lazy-meal-prep

Sounds like you already know what you need to do. You need to figure out simple meals that fit in your calorie allowance. Only you can do that. We all had to learn to find for ourselves at some point. It takes time and work.

I like the rotisserie chickens from the store with a side like salad, rice, or potatoes as a simple meal.

yakkystuff

My nephew was about the same. He uses online videos and one of the guys he follows has lots of easy and quick affordable ideas.

Not sure how to post a link, but it is easy to search recipe ideas online for chicken or tuna for example... it can be a lot to wade through, so just thought i'd share the one nephew related to... from the way the guy does his presentations.

https://akispetretzikis.com/en/recipes/idos-gheumatos/kirios-gheuma/kreas

SafariGalNYC

boil an egg?

-Put water in pot and turn on burner. Boil.

Throw any piece of meat in a skillet a fry?

-put pan on burner, turn on, fry meat til done.

if turning on stove top burner is too much work : buy loaf of bread and cold cuts. Bag of salad. ✔️ done.

yirara

There are cookbooks for students. They tend to contain cheap ingredients and food that is simple to prepare. If you're in the UK then chose a British book, if in the US then a US book due to availability of ingredients. If you happen to be in the UK you might also want to look into getting a Jack Monroe book from a charity shop: super cheap food that is nutritionally sound. You still need to count the calories though.

AnnPT77

A thing I rely on when busy or tired is any protein I like + a huge serving of frozen veggies cooked + purchased non-yucky sauce.

Protein could be eggs, meat, tuna, other fish, tofu, etc. For meats, roasting or grilling usually add minimal calorie-laden oil, and some things can be fried nicely in a nonstick pan with minimal or no oil. Some things, like eggs and some fish, can be poached - cooked in water or broth. Easiest meat: Rotisserie chicken, probably. All cooked, ready to eat.

Frozen veggies can be microwaved, and there are bunches of types available. Some frozen vegetables can be roasted, too. Fresh veggies are only slightly more complicated - need to wash, maybe peel unless peels are edible (eat them if edible because they tend to have solid nutrients), cut in even-sized chunks, maybe add a little spray-on olive oil, roast on a cookie sheet or pizza pan. Winter squash can be cut in half, seeds removed, and roasted like that. Often, I don't even use oil.

Purchased non-yucky sauce? That's partly - maybe mostly - a matter of personal taste. If trying to lose weight, probably check labels and avoid any with lots of added sugar, lots of oil, high calories for some other reason. Personally, I prefer to buy sauces that contain only ingredients I'd use myself if I were making the thing, but not everyone feels that way. Consider "international" sauces. Consider pasta sauces, like simple marinara. Read labels for nutrition/calories, try things, find some you like.

Since you're a bigger guy, if you have extra calories available, cook some protein pasta or whole grain (quinoa, rice, farro, barley, spelt, oats, amaranth, teff, whatever). At first, to keep life simple, buy a packaged (version box, bag or packet) that has instructions on the package. It's going to be some basic variation on "put water in a pan and boil the stuff in this package until it's done" - very easy. After you figure that out, you can buy it in bulk if you want. Or find some nice brand of bread with real food in it (read those labels!) and have some bread.

Want dessert? One I'd consider Greek yogurt and frozen fruit, either thawed or still frozen, maybe stir in some chocolate peanut butter powder (PB2 is one brand) for extra flavor and a bit more protein. Or just eat some fruit.

When it comes to recipes - or just "how to cook X" - web search is your friend. I like to try new veggies and fruits I've never had before, including some I've literally never heard of. If I see a new one at the store, say "XYZ", I do a web search on my phone right there in the store for things like "how to eat XYZ", "how to cook XYZ", "what does XYZ taste like". If it looks manageable and interesting, I buy some.

Start with simple recipes, things that are barely even recipes. Do a web search for "sheet pan dinners": They're easy. Try searching "breakfast burritos". They're easy, make-ahead and freeze, zap them in the micro for breakfast. Try searching "overnight oats". They're not my jam, but many people love them, and they're easy.

Just start at the simple end with basic foods, cooked simply. Branch out from there. What's the worst that can happen? One bad meal now and then. But learning to cook, overall, has big rewards. The occasional bad meal while learning is a small price to pay, if you ask me.

patriciafoley1

Since you don't like to cook, I would make a big piece of meat and have it for leftovers the rest of the week. A pork loin is easy to make. Sear the sides in a pan after you've put pepper, garlic and onion powder on it. (holds in the juices and gives it more flavor). Then poke a meat thermometer in it and cook it on 350 in the oven till it is done. I like mine at 140 internal temp but you can cook it till 150 or so if you like it more well done. It takes (based on how large the loin) 30-45 min. It's cheap, tender, tastes great, no waste, and you can also give bits to your dogs. And slice it thin for great sandwiches. There's ready made rice and ready made salads you can add to the meat. You can add a cup of microwaved frozen mixed veggies to the ready made rice. I usually get them for less than 2$ a pound. You can't beat that.

oakster69

we meal prep a lot. For breakfast I make a breakfast sandwich of some sort on a muffin and have half a protein shake. I make the meat and eggs for 6 meals, mostly because that is the service size of the meat products and the muffins. Just warm up the eggs and meat, toast a muffin and its ready to go. By the time I get the dogs outside in the morning, I am off to work with my sandwich. Same for dinner and lunches, cook in a larger batch for the week, using salads, vegetables and cooking for at least 4 more meals than the one I am eating at the time. Keep fresh fruits and vegetables around for snacking, keep some things that fit your calorie and eating goals available that can be prepared quickly. The concern with the healthier options of prepared meals is the sodium and the possible loss of nutrients from the processing prior to packaging.

Good luck and you will likely find yourself eating better food and getting healthier at the same time. Meal prep gets easier once you get the hang of it, and it can go pretty fast.