OK – admittedly everyone will do this a little bit different. It’ll depend on your tastes, goals, and skills in the kitchen. I’m a firm believer that bulk prepping at least some meals is a short cut to success, especially for those who have had issues adhering to a particular diet in the past. Knowing exactly what the macros are in your next few meals allows you to plan your eating, and puts you on the short road to success.
How To Bulk Prep Your Meals
Quick. Easy. Delicious. This meal helps me stick to my macros and never gets old!
Cut chicken breast into medium sized cubes
Add oil to frying pan and preheat until very hot
Add chicken to pan and season with herbs and spices of your choice. I tend to vary these to keep it different week to week. Paprika, Chili Flakes and Greek seasoning are all favourites!
Add enough water to cover broccoli and bring to the boil
Add broccoli and return to boil
Once boiling, simmer for approximately 2-4 minutes depending on your preference.
This is the fun part. I like all my meals to be equal in size, and never seem to have matching containers to put it in. As food weighs different cooked to raw, I'll quickly throw the chicken/broccoli back on the scales and reweigh. Simply divide this by how many portions I'm chasing, and I now know how much needs to go into each container. From here, put your chicken back on the scales, reset the scales to zero, and simply serve the food until you hit your number. Doing it this way takes away the different weights of the containers! Repeat for broccoli and your done!
My servings usually work out to around 330gm Chicken Breast, 250gm Broccoli, and 50g Spinach. We need to remember there was 5ml of oil that we cooked with too - so my macro's for the meal work out to 472 calories, 82g protein, 11g fat, and 7carbs (1g NET carbs).
Now, my skills are lackluster, so I tend to keep it pretty simple, especially for lunches. I tend to add a bit of low calorie mustard or mayonnaise if my macros allow it, for a bit of extra flavour! You can do this with a variety of foods, just use the above as an example and remember to track it all before you cook it so you can plan ahead!