We like to meal prep because it stops us from going out and buying food that we don’t need to be eating which not only keeps us on track but also saves us money. Also because we’re lazy! It actually means we have more time during week to get other things done after work.
It takes us about an hour and a half to two hours. We have our main staple meals which we have worked out our macros for and then if we need to change things up we can create variations of these meals.
In this video i was on around 2,800 calories, which is broken down into 158 grams of protein, 60 grams of fats and 400 grams of carbs per day.
A chicken and rice meal contains 599 calories, 41 grams of carbs, 24 grams of fat and 43 grams of protein. A mince and rice meal 616 calories, 41 grams of carbs, 30 grams of fat and 40 grams of protein.
I would normally eat two chicken and rice meals per day and one mince and rice meal which leaves me with around 990 cals for the rest of the day.
I enter these meals into My Fitness Pal and deduct them from my total daily calories and macros. With the remaining calories and macros i would construct my other meals which were normally an oats, berries, protein powder breakfast, some fruit and toast before i train and an ice cream after dinner.
It makes it easy to workout when i have some base meals to work around. The biggest trick is to keep things simple until you get the hang of it.
The base meals are really simple:
- Lean meat – Chicken & Mince (Protein)
- Basmati rice (Carbs)
- Frozen veggies and some mushrooms (Micronutrients – Vitamins and minerals)
- Flaxseed oil (fats)
Firstly i put the rice in the rice cooker (already calculated how much i need to cook) and set all of my containers onto the bench top (wherever there is room).
Measure out the flaxseed oil and pour it over the top if the veggies.
Then i chop up the chicken breast (I bought the right amount at the shop because i had already calculated what i needed). It works out to be around 40g of protein per meal.
By now the rice should be cooked so i weigh it out and distribute it into each container. Simultaneously i’m cooking the chicken breast.
Then i divide the chicken breast between the meals while the mince is cooking.
Once the mince is finished i divide it up into the remaining containers and put them all in the freezer except two days worth of meals which go straight to the fridge.
You could obviously cook far better meals than this, a lot more flavor, make it exciting, change it up. But I found this works for me, especially if I have a strict goal in mind. I know exactly what’s going into my body and it’s easy because I’m lazy in the kitchen.