meal prep plan

medavidcook
medavidcook Posts: 129 Member
in Food and Nutrition
Need some help, i am looking for some meals that i can eat for lunch at work, i would like to prep them all on a sunday and put into containers and store in the fridge until needed. What foods would be ideal, any ideas will be great. Thanks

Replies

  • mizzzc
    mizzzc Posts: 346 Member
    I usually make a big pot of spaghetti with ground turkey.... and spaghetti squash as the noddles and portion them out.


    or......

    I will make tuna avocado salad.

    http://www.yummly.com/recipe/Cucumber-avocado-salad-with-tuna_-cilantro_-and-lime-370441?columns=4&position=1/14

    and i portion that out. it is delicious
  • Kita328
    Kita328 Posts: 370 Member
    Right now I am doing Mason Jar salads. They are so convenient.

    http://www.organizeyourselfskinny.com/2014/03/17/the-ultimate-mason-jar-salad-tutorial-and-recipe-round-up/
  • jemhh
    jemhh Posts: 14,261 Member
    The big question is what kind of food do you like? I pack the same general thing every day:

    - 2-3 servings raw veggies/fruit
    - either 1 cup full fat cottage cheese, 1 container full fat yogurt (prefer Greek or another high protein variety), or 2 boiled eggs
    - one 2.6 oz packet of tuna
    - one Kashi dark chocolate almond sea salt bar

    You can boil a bunch of eggs and then eat them throughout the week. Or grill some steak and/or chicken and take that along with salad. If you like pasta, that is something that stores well too and it would be fairly simple to make a big pot and then reheat throughout the week.
  • martyqueen52
    martyqueen52 Posts: 1,120 Member
    Crock-pot barbecue chicken

    - 1 bag of 3lb boneless skinless chicken breasts
    - 2 bottles of barbecue sauce (whatever flavor you prefer) (SALSA ALSO WORKS TOO)
    - dump chicken and barbecue sauce in crockpot and cook on LOW for 9 hours.
    - after 9 hours, remove chicken ONLY from crockpot, throw into a big container, and shred the chicken with two forks.


    Use that chicken to make wraps.... a barbecue salad.... barbecue sandwich, or just eat the chicken plain. It'll last about 4-5 days worth of lunches.
  • KelGen02
    KelGen02 Posts: 668 Member
    Right now I am doing Mason Jar salads. They are so convenient.

    http://www.organizeyourselfskinny.com/2014/03/17/the-ultimate-mason-jar-salad-tutorial-and-recipe-round-up/


    These look fabulous... never heard of it before, who would have thunk! :flowerforyou: cant wait to try these! Thank you!
  • medavidcook
    medavidcook Posts: 129 Member
    Crock-pot barbecue chicken

    - 1 bag of 3lb boneless skinless chicken breasts
    - 2 bottles of barbecue sauce (whatever flavor you prefer) (SALSA ALSO WORKS TOO)
    - dump chicken and barbecue sauce in crockpot and cook on LOW for 9 hours.
    - after 9 hours, remove chicken ONLY from crockpot, throw into a big container, and shred the chicken with two forks.


    Use that chicken to make wraps.... a barbecue salad.... barbecue sandwich, or just eat the chicken plain. It'll last about 4-5 days worth of lunches.

    Like the sound of that, bbq wraps sound nice with some salad
  • medavidcook
    medavidcook Posts: 129 Member
    Right now I am doing Mason Jar salads. They are so convenient.

    http://www.organizeyourselfskinny.com/2014/03/17/the-ultimate-mason-jar-salad-tutorial-and-recipe-round-up/

    These look awesome
  • wkwebby
    wkwebby Posts: 807 Member
    Turkey burger patties with some spinach and feta cheese. This is my go-to quick dinner during the week and I get leftovers for lunch for the next two days. As long as you season these (I use a package of onion soup mix and an egg), there is good flavor even without the spinach and feta, it is just a preference. I've done this both ways, and gotten delicious burgers.

    The buns are optional, but I like to use small dinner rolls of Martin's potato rolls. Three of these small rolls is one serving and only 130 cals, and it tricks myself into thinking it is three full size burgers.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Need some help, i am looking for some meals that i can eat for lunch at work, i would like to prep them all on a sunday and put into containers and store in the fridge until needed. What foods would be ideal, any ideas will be great. Thanks

    Chkn breast
    rice
    broccoli
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Crock-pot barbecue chicken

    - 1 bag of 3lb boneless skinless chicken breasts
    - 2 bottles of barbecue sauce (whatever flavor you prefer) (SALSA ALSO WORKS TOO)
    - dump chicken and barbecue sauce in crockpot and cook on LOW for 9 hours.
    - after 9 hours, remove chicken ONLY from crockpot, throw into a big container, and shred the chicken with two forks.


    Use that chicken to make wraps.... a barbecue salad.... barbecue sandwich, or just eat the chicken plain. It'll last about 4-5 days worth of lunches.

    Need to try that.
  • allbarrett
    allbarrett Posts: 159 Member
    crockpot pulled pork (lasts all week, can have with bread, crackers, in a wrap or without any bread at all if that is your thing)
    chicken and vegetable curry, doled out in lunch-sized portions
    canned tuna
    grilled meat and veggies
    meatloaf doled out in lunch-sized portions
    quiche doled out in lunch-sized portions
    etc. etc.

    Frequently, my lunches are usually just leftover dinner from the night before with fresh vegetables. It makes my life easier that way.
  • mariluny
    mariluny Posts: 428 Member
    It really depends the kind of food you like and the amount of prep time you are willing to spend on it.
    I usually make about 3 big meals of 5-6 portions on sunday and leave everything in the fridge or portioned out in the freezer.

    I'm a big fan of greek salad: cucumber, tomato, red onion/scallion and feta cheese. And I vary on what I serve it with: couscous, quina, spinach, etc... Squirt lemon juice and oregano, it's a favorite of mine.

    Salsa chicken is so easy to make and keeps well: butterfly a chicken breast and cut in half. (basically slice your chicken breast in 2 on the long side not the thick side), quickly brown them up in a pan, maybe 2 minutes on each side with a bit of salt and pepper. Add a tbsp of Salsa (i like medium for a little kick), that's 5 cals and about a tbsp or 2 or grated cheese (maybe 50-80 cal depending on the cheese if you go 50% less fat). I usually go with what I have so cheddar but go with your favorite. Over at 350 for 20-30 minutes. It's really good and you can just mix the side you'll eat it with.

    Cauliflower rice is also a good side to have. I put in the mixer a big head or two of cauliflower and keep it in a Tupperware in the fridge. When I want to eat a side dish that is low in cal, and super tasty, I take a cup or two of the "grated" cauliflower, throw it in a pan with olive oil and garlic, cook on medium-high eat until golden. It taste really good and will keep well in the fridge after being cooked for a day or two.
  • PRMinx
    PRMinx Posts: 4,585 Member
    I go crazy on Sundays. Here's my usual Sunday plan.

    1. Wash and cut all veggies for salads.
    2. I make a huge bowl of kale, carrot, green onion and cabbage salad, which lasts for 5 days.
    3. Several dressings (balsamic, thai peanut)
    4. Grill or roast 5 servings of boneless/skinless breast.
    5. One pot of home made marinara
    6. One pot of soup
    7. One crockpot of some kind of freezable dish (Tikka Masala, chili, etc. )
    8. Boil a bunch of eggs
    9. Wash and cut fruit for storage in the fridge

    I find that as long as I have these things on hand, along with protein frozen in the freezer (fish, meat, shrimp), I can manage for a week or so and never get bored. For lunches, it's super easy to throw some premade salad in a tupperware with a piece of chicken and a container of dressing. Then I grab some fruit and a few eggs and I'm pretty good for the day!
  • medavidcook
    medavidcook Posts: 129 Member
    Need some help, i am looking for some meals that i can eat for lunch at work, i would like to prep them all on a sunday and put into containers and store in the fridge until needed. What foods would be ideal, any ideas will be great. Thanks

    Chkn breast
    rice
    broccoli

    how long does the rice last in the fridge once you have cooked it?
  • medavidcook
    medavidcook Posts: 129 Member
    I did this been and settled with a batch of chilli which helped kept me full after lunch and also helped with the loss. My only concern is rice, whether to cook a big batch and store in fridge and then add to the chilli after i heated it up or go on frozen bags of rice, what are your thoughts?
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Need some help, i am looking for some meals that i can eat for lunch at work, i would like to prep them all on a sunday and put into containers and store in the fridge until needed. What foods would be ideal, any ideas will be great. Thanks

    Chkn breast
    rice
    broccoli

    how long does the rice last in the fridge once you have cooked it?

    I do mine in a rice cooker....and usually do like 3 cups...
    It goes quick for me...but I have had rice last the week....
  • MissLizzy1985
    MissLizzy1985 Posts: 18
    Sunday is prep mania at my house!! Chopping, baking, crock-potting, boiling, you name it!! Makes my life a lot easier during the week! I usually run out of food on Friday evening so Saturday is my free day!
  • medavidcook
    medavidcook Posts: 129 Member
    think i need to get a rice-cooker and maybe a crock pot.
  • 3laine75
    3laine75 Posts: 3,069 Member
    Fitmencook.com has some good ideas.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    think i need to get a rice-cooker and maybe a crock pot.

    Yep, rice is a good carb source....I do white Jasmine rice.
    Just get at an Oriental/Asian grocery.....I get a 25lb bag.

    Just bought me a crock pot this morning.....gonna try doing some chicken in it :smile: :smile:
  • MityMax96
    MityMax96 Posts: 5,778 Member
    One other thing I have is an old school igloo cooler....
    I can put two 1-Gallon jugs in there....
    So in the morning I put in a gallon of water, and have a couple other water bottles with my BCAAs in them ready to go....
    Or if I have some food I need to keep cool/cold.....
    Throw in two ice-packs.....and I am good to go.

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