I’ve been meal prepping for about 3 months now and it is a game changer. I cook 15-20 servings total on the weekends and my husband and I are set for the week (I have lunch provided by my employer so we only need 3 servings per weekday). It saves me so much stress and time in the evenings.
I try to aim for 3-4 different meals each week so we don’t get bored and want to eat out instead. My goal is under 550 calories per serving with at least 30 g of protein. Here is my basic process:
Get the protein going first since it usually cooks the longest. Weigh everything out before you cook so you get accurate macros. I do marinated sous vide chicken breasts, pulled pork, beef roast, or shredded chicken breast in the instant pot. While the meat is cooking, chop your veggies and roast on a sheet pan. Measure your oil exactly and toss the veggies so they don’t stick. I usually do a large batch of zucchini and another tray of peppers and onions. Next, cook your sides. Usually a big pot of rice (weighed before cooking of course), mashed potatoes, or protein pasta.
Last, prep your sauces or toppings (for example sour cream and guacamole in a small parchment baking cup, chopped green onions, shredded cheese).
When everything is done and cooled a bit, you can portion it out, starting with carbs on the bottom.
I know by now that 45g of uncooked rice usually weighs 115g once cooked. But at first I’d dump it all in a bowl, weigh it, and figure out the weight per serving.
For the meat, weigh the cooked recipe and divide by how many servings you originally weighed (usually 4 oz uncooked per serving). For example, 2 lbs chicken breast is 8 servings. Once cooked, it will weigh less. I use grams for this step because it’s easier to divide. Zero out your scale, pull out a serving, then zero again.
Finally top with sauces and condiments.
I find that doing everything on the weekend saves me decision fatigue and means less dishes through the week.
Here are some of our favorites:
-Chicken satay with Peanut Sauce over Rice (with roasted peppers and onions)
-Lemon Feta orzo with Chicken and Spinach
-Protein Pasta with Red Sauce and Meatballs
-Shredded Green Chile Chicken with Sazon Rice, Black Beans, Cheese, and Sour Cream
-Italian Roast Beef over Cheese Grits with Brocolli
-Pulled Pork over Mashed potatoes with Roasted Zucchini
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source https://www.reddit.com/r/loseit/comments/z1bq20/meal_prep_tips_your_future_self_will_thank_you/
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