How to maser food prepping (tips and tricks)

GottaGetSlimAndSexy
GottaGetSlimAndSexy Posts: 60
in Food and Nutrition
Hello,

Most of you know that food in the KEY to losing weight, right? You can work out for hours and if you have a crappy diet your workouts will go in vain. So, my question to all of MFP, what are your food prepping tips and tricks?

Me: I cook and then freeze chicken and salmon. I usually take out the night before using and eat as normal after its unthawed. For the chicken, I can fried because I HATE the raw taste of meat. And you?
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Replies

  • wazert
    wazert Posts: 37 Member
    I hate cooking so I buy things that I can prep a meal with very quickly.
    Frozen veggie burgers are my favorite. With publix french hamburger roll, lots of baby spinach, a slice of cheese and some low sugar ketchup.
    I always have healthy snack like fiber one brownies or nature valley protein bars.
    I also always have frozen meals like lean cuisine so that if I don't have time to cook lunch for work I don't go eat fast food.
    I eat a lot of pasta (always very carful on portion control) so I often make a 4 portions batch and split it in Tupperware for the week.
    Then I only have to add ham or chicken or salmon to make my meal. It's important to split in portions though so you can eat very quickly but still know exactly what you ate.

    I buy a lot of "ready to eat" food but I am very careful at the supermarket, sometime what you think looks like a portion is actually 2 or 2.5.
    I avoid the 2.5, they push you to over eat because, well, what am I gonna do with that half portion? I like to keep it simple :)

    Last but not least, I always have some kind of fruit for dessert.
  • randomtai
    randomtai Posts: 9,003 Member
    I just plan my meals weekly and do my shopping weekly.
  • GottaGetSlimAndSexy
    GottaGetSlimAndSexy Posts: 60
    I hate cooking so I buy things that I can prep a meal with very quickly.
    Frozen veggie burgers are my favorite. With publix french hamburger roll, lots of baby spinach, a slice of cheese and some low sugar ketchup.
    I always have healthy snack like fiber one brownies or nature valley protein bars.
    I also always have frozen meals like lean cuisine so that if I don't have time to cook lunch for work I don't go eat fast food.
    I eat a lot of pasta (always very carful on portion control) so I often make a 4 portions batch and split it in Tupperware for the week.
    Then I only have to add ham or chicken or salmon to make my meal. It's important to split in portions though so you can eat very quickly but still know exactly what you ate.

    I buy a lot of "ready to eat" food but I am very careful at the supermarket, sometime what you think looks like a portion is actually 2 or 2.5.
    I avoid the 2.5, they push you to over eat because, well, what am I gonna do with that half portion? I like to keep it simple :)

    Last but not least, I always have some kind of fruit for dessert.
    Thanks for sharing your tips and tricks. Do you eat less processed foods and freeze them?
  • GottaGetSlimAndSexy
    GottaGetSlimAndSexy Posts: 60
    I just plan my meals weekly and do my shopping weekly.
    Really!? Do you have more money this way?
  • jenniferstanton
    jenniferstanton Posts: 132 Member
    I go grocery shopping Saturday mornings after the gym. I come home, clean and cut all the fruits and veggies. I put them in gallon ziplock bags with paper towel (to help with moisture). This way its easy to bring to work. Then I'll make some type of soup for the week.
  • 126siany
    126siany Posts: 1,386 Member
    I almost always have 4 or 5 cooked, boneless/skinless chicken breasts in the fridge. I just cook an entire package at once so I can then either eat it cold or warm it up in a few seconds. You can do endless things with those chicken breasts very quickly.

    That's basically my strategy with anything that isn't eaten raw: cook it ahead of time one day per week and then reheat all week long! If I got bored more easily, I'd freeze some of it for later use/more variety. But I find being able to throw together a meal in under 10 minutes really helps me to stay on track. If I had to wait 40 minutes for something to cook, I'd have snacked my way into oblivion waiting for the timer to ding!

    And yes, I have an awful lot of those little plastic food containers in various sizes! :bigsmile:

    When I buy "snack" items, like nuts or pretzels, I immediately grab my box of snack-sized ziploc bags and head over to the food scale. I portion everything out immediately, so my snacks are grab and go and I am absolutely sure of the calories.
  • shelbyfrootcake
    shelbyfrootcake Posts: 965 Member
    Batch cooking. I make curries/chilli non carne etc in a big batch and then freeze it in portion size containers.
  • randomtai
    randomtai Posts: 9,003 Member
    I just plan my meals weekly and do my shopping weekly.
    Really!? Do you have more money this way?

    Yes, I tend to plan meals around what is on sale that week. I also like to take all my veggies for the week and pre cut them, so I can have mise en place for dinner. For the meat I like to marinate it. I don't eat many fruits (very allergic).
  • Kalynx
    Kalynx Posts: 707 Member
    get a good freezer, food processor, storage bags/containers and you can prep just about anything ahead and freeze it to make any meal grab and go to the oven then make nice dishes and freeze leftovers. :)
  • GottaGetSlimAndSexy
    GottaGetSlimAndSexy Posts: 60
    I go grocery shopping Saturday mornings after the gym. I come home, clean and cut all the fruits and veggies. I put them in gallon ziplock bags with paper towel (to help with moisture). This way its easy to bring to work. Then I'll make some type of soup for the week.
    That sounds like you have a great routine. How many viggies do you purchase?
  • GottaGetSlimAndSexy
    GottaGetSlimAndSexy Posts: 60
    I just plan my meals weekly and do my shopping weekly.
    Really!? Do you have more money this way?

    Yes, I tend to plan meals around what is on sale that week. I also like to take all my veggies for the week and pre cut them, so I can have mise en place for dinner. For the meat I like to marinate it. I don't eat many fruits (very allergic).
    I may have to use some of your tricks, thanks!

    *friend me
  • GottaGetSlimAndSexy
    GottaGetSlimAndSexy Posts: 60
    get a good freezer, food processor, storage bags/containers and you can prep just about anything ahead and freeze it to make any meal grab and go to the oven then make nice dishes and freeze leftovers. :)
    That's my problem, I'm not a fan of leftovers :( Do you freese your veggies as well?
  • GottaGetSlimAndSexy
    GottaGetSlimAndSexy Posts: 60
    Batch cooking. I make curries/chilli non carne etc in a big batch and then freeze it in portion size containers.
    I don't have a large family. Would that still work?
  • Kalynx
    Kalynx Posts: 707 Member
    you can freeze anything! try making a simple lasagna in smaller trays and baking it individually to start.
  • SweetestHoney
    SweetestHoney Posts: 95 Member
    I use a lot of canned foods that are pre seasoned or involve just a little seasoning. I like canned greens, corn, peas, and yams. I recently discovered the Weber just add juice seasonings. However I just add water and it still seasons very well. I usually cook a batch of food just for the workweek and cut lots of fruit. I put everything in tupperware and stack it in the fridge by day. I even put dry cereal and oatmeal in there so I can just put the stack in my lunch box and go.
  • ChapinaGrande
    ChapinaGrande Posts: 289 Member
    Bump for later. :) Taking care of a sick husband now, but I'll contribute soon.
  • GottaGetSlimAndSexy
    GottaGetSlimAndSexy Posts: 60
    I almost always have 4 or 5 cooked, boneless/skinless chicken breasts in the fridge. I just cook an entire package at once so I can then either eat it cold or warm it up in a few seconds. You can do endless things with those chicken breasts very quickly.

    That's basically my strategy with anything that isn't eaten raw: cook it ahead of time one day per week and then reheat all week long! If I got bored more easily, I'd freeze some of it for later use/more variety. But I find being able to throw together a meal in under 10 minutes really helps me to stay on track. If I had to wait 40 minutes for something to cook, I'd have snacked my way into oblivion waiting for the timer to ding!

    And yes, I have an awful lot of those little plastic food containers in various sizes! :bigsmile:

    When I buy "snack" items, like nuts or pretzels, I immediately grab my box of snack-sized ziploc bags and head over to the food scale. I portion everything out immediately, so my snacks are grab and go and I am absolutely sure of the calories.
    what type of scale do you have?
  • Kalynx
    Kalynx Posts: 707 Member
    also mini caseroles in ramikins or small dishes will freeze great just let them get to room temp. before baking
  • 126siany
    126siany Posts: 1,386 Member
    also mini caseroles in ramikins or small dishes will freeze great just let them get to room temp. before baking

    Crustless quiches and meatloafs can be made in individual serving sizes using a standard muffin tin. Also freeze well!
  • 126siany
    126siany Posts: 1,386 Member
    I almost always have 4 or 5 cooked, boneless/skinless chicken breasts in the fridge. I just cook an entire package at once so I can then either eat it cold or warm it up in a few seconds. You can do endless things with those chicken breasts very quickly.

    That's basically my strategy with anything that isn't eaten raw: cook it ahead of time one day per week and then reheat all week long! If I got bored more easily, I'd freeze some of it for later use/more variety. But I find being able to throw together a meal in under 10 minutes really helps me to stay on track. If I had to wait 40 minutes for something to cook, I'd have snacked my way into oblivion waiting for the timer to ding!

    And yes, I have an awful lot of those little plastic food containers in various sizes! :bigsmile:

    When I buy "snack" items, like nuts or pretzels, I immediately grab my box of snack-sized ziploc bags and head over to the food scale. I portion everything out immediately, so my snacks are grab and go and I am absolutely sure of the calories.
    what type of scale do you have?

    This one: http://www.amazon.com/EatSmart-Precision-Digital-Kitchen-Silver/dp/B001N07KUE/ref=pd_sim_hpc_2 It's $25 and free shipping.

    I absolutely love it. It has a nice big weighing platform (5" in diameter): weighs in grams, ounces, pounds and kilograms; has a tare(zero out) function and takes normal AAA batteries.
  • GottaGetSlimAndSexy
    GottaGetSlimAndSexy Posts: 60
    also mini caseroles in ramikins or small dishes will freeze great just let them get to room temp. before baking

    Crustless quiches and meatloafs can be made in individual serving sizes using a standard muffin tin. Also freeze well!
    Nice. I know some people use muffin pans? Do you?
  • 126siany
    126siany Posts: 1,386 Member
    also mini caseroles in ramikins or small dishes will freeze great just let them get to room temp. before baking

    Crustless quiches and meatloafs can be made in individual serving sizes using a standard muffin tin. Also freeze well!
    Nice. I know some people use muffin pans? Do you?

    I just used my muffin pan to make these yesterday: http://www.myfitnesspal.com/topics/show/726883-jaime-eason-s-turkey-meatloaf-muffins?page=1
  • shelbyfrootcake
    shelbyfrootcake Posts: 965 Member
    Batch cooking. I make curries/chilli non carne etc in a big batch and then freeze it in portion size containers.
    I don't have a large family. Would that still work?

    Yup. I live with just my partner, no kids, and we don't eat the same food as he's a hardcore carnivore and I'm pescatarian. Batch cooking works perfectly for having meals for 1 or 2 ready at the drop of a hat/microwave deforst button.
  • ilovemaisy
    ilovemaisy Posts: 54
    I also buy fruits like:
    (apples, pineapple, watermelon, plums, peaches, nectarines, grapes, strawberries, raspberries, blueberries and blackberries, apricots-- I love it all, whatever is in season!)

    and cut up what should be and put it into tupperwares. Every night before work I transfer a bit into a bento box or single serving for either breakfast w/greek yogurt or a lunch dessert.

    In the winter, similar routine but with frozen fruit in big bags- they get transferred into smaller portions to travel.

    I wash and/or cut up cherry tomatoescucumbers, radishes, and red/yellow/green peppers (for snacks) as well as green onions and celery to add to things like a quick tuna sandwich or an egg white omelet.

    I'm trying to stay away from processed foods as much as possible so I also will make a batch of something like Trader Joe's Rosemary Chicken salad for work lunches.

    It is all about the preparation. Every time I don't keep up with the above, I'm walking to the bakery (!) or a deli for lunch which is not good.
  • 126siany
    126siany Posts: 1,386 Member
    Batch cooking. I make curries/chilli non carne etc in a big batch and then freeze it in portion size containers.
    I don't have a large family. Would that still work?

    Yup. I live with just my partner, no kids, and we don't eat the same food as he's a hardcore carnivore and I'm pescatarian. Batch cooking works perfectly for having meals for 1 or 2 ready at the drop of a hat/microwave deforst button.

    And I'm only one person, living alone! Still cook in batches because it's just easier.
  • randomtai
    randomtai Posts: 9,003 Member
    I just plan my meals weekly and do my shopping weekly.
    Really!? Do you have more money this way?

    Yes, I tend to plan meals around what is on sale that week. I also like to take all my veggies for the week and pre cut them, so I can have mise en place for dinner. For the meat I like to marinate it. I don't eat many fruits (very allergic).
    I may have to use some of your tricks, thanks!

    *friend me

    :) Sent request.
  • GottaGetSlimAndSexy
    GottaGetSlimAndSexy Posts: 60
    I just brought that scale last week and returned it because it was a impulse buy. Do you like the scale and why?
    I almost always have 4 or 5 cooked, boneless/skinless chicken breasts in the fridge. I just cook an entire package at once so I can then either eat it cold or warm it up in a few seconds. You can do endless things with those chicken breasts very quickly.

    That's basically my strategy with anything that isn't eaten raw: cook it ahead of time one day per week and then reheat all week long! If I got bored more easily, I'd freeze some of it for later use/more variety. But I find being able to throw together a meal in under 10 minutes really helps me to stay on track. If I had to wait 40 minutes for something to cook, I'd have snacked my way into oblivion waiting for the timer to ding!

    And yes, I have an awful lot of those little plastic food containers in various sizes! :bigsmile:

    When I buy "snack" items, like nuts or pretzels, I immediately grab my box of snack-sized ziploc bags and head over to the food scale. I portion everything out immediately, so my snacks are grab and go and I am absolutely sure of the calories.
    what type of scale do you have?

    This one: http://www.amazon.com/EatSmart-Precision-Digital-Kitchen-Silver/dp/B001N07KUE/ref=pd_sim_hpc_2 It's $25 and free shipping.

    I absolutely love it. It has a nice big weighing platform (5" in diameter): weighs in grams, ounces, pounds and kilograms; has a tare(zero out) function and takes normal AAA batteries.
  • heroyalslimness
    heroyalslimness Posts: 591 Member
    On Saturdays---ride my bike to the farmers market---buy armloads of kale and other greens--when I get home--wash them and chop off the stalks or the base-stems and baggy those---for green juicing
    then the kale--I can cut in big bunches for my raw dishes

    Later that afternoon off on my bike to the supermarket

    I buy tilapia and other fish----once a week in bulk---then I wash each filet carefully thoroughly--squeeze generously with lemon--and in batches--prepare with different seasonings

    For example---I will prepare 5 filets with curry powder and garlic embedded---5 more with a soy-sauce-honey glaze
    five more with fresh basil and lemon---then pack each one individually in sandwich-wrap baggies--
    (you can buy sandwich wrap baggies--like 300 for 3.00)

    When it's time for a meal-- take out filet or 2 ---wrap in foil---ready to eat in like 30 minutes

    Quick-economical-fresh and tasty
  • cramernh
    cramernh Posts: 3,335 Member
    Weekends are my bulk prep food days using only fresh foods, herbs and spices. I make homemade marinara, a batch of salsa, chimichurri and homemade dressings.

    I purchase meats in bulk on a quarterly basis on average. .
    Boneless skinless chicken breasts - 50lb case
    Beef Flap meat 40lb - case
    Whole pork tenderloin - 35lb - case
    Pork butt - 10lbs
    Pork Ribs - 1 cryo averages 15lbs
    Whole roaster chickens and turkeys
    80/20 Ground beef 25-1lb bags
    Ground pork - 25-1lb bags

    I like to weigh out 20oz bags worth. This gives me 4-5oz portions which in turn will help me to plan cooking for four meals. That means a meal for my husband and I for dinner - plus an extra for each of us the next day. I very rarely have leftovers in my house thanks to handling things this way.

    I will prep half of my vegetables ahead of time. The other half will remain whole.

    Fresh herbs are kept in the fridge with water and a slightly-wet paper towel partially wrapped around them. They keep for quite a while.

    I make my own seasoning rubs and recycle the containers from my spices to keep them in.

    I roast up 3-4lbs of garlic just about every six weeks. I love roasted garlic available.

    I also make up large batches of compound butter!!!! That is actually the next thing I need to prepare today, plus a few more vegetables.

    Soup stocks are always made as constant as possible. Every time we cook a meal where the proteins have bones, they get saved to a freezer bag. The vegetable scraps I have left over after prepping, goes into that same bag as well. Once the bag is full and running out of fresh-made stock, I empty the bag into a pot filled with fresh water and herbs and VOILA.....several hours later, a concentrated homemade stock is made!
  • KaydeForce
    KaydeForce Posts: 96 Member
    Love this thread! Keep the tips coming...

    I try to cook on the weekends so I have lunch and dinner for at least four days. I have a weird schedule (grad student... oftentimes I'm working from 9am til 11pm) and previously I used to go to the food court (no no!) or some other fast food place (Panera was among the healthier ones... but still if you look at the calories in their salads, it's not so good anymore...)

    Anyway... I try to freeze a lot: Sauces for pasta (I make them myself), Lasagna, mini Pizzas (see a trend here? right, I love Italian), chicken breasts... I also eat a lot of salads. Usually just greens and I put 100g of grilled chicken breast on top and a vinaigrette.

    Plus I ALWAYS have low-carb tortilla wraps at home. I fill them with EVERYTHING: veggies, fruits, meat, greens, salads, pasta sauce, peanut butter etc... If you get the right wraps they're only 80kcal which is not all that bad...

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