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Bulk Meal Prepping

Bulk meal preparation has received a bit of a back lash for being difficult to maintain. This stems more so from trying to track the calories of large, multiple meals.

So let’s take the difficulty out of it.

The best way to meal prep is to keep meals the same. But the issue for some becomes a lack of variety, so I am going to show you how to include variety into your meal prep.

Start with a protein.

1. Choose a meat, and prepare it in bulk. The limitation here comes in the space in the cooking appliance, i.e. you won’t fit 2kg of chicken into a frypan to cook. So this is out first option to add variety.

  1. Spice it up – add different spices to different batches.
  2. Different cooking styles – Typically when I am frying I will also be oven baking, so this way the same time in cooking yields way more food.
  3. Dice, bag, freeze – Cut some, cook some, store the rest in the freezer.

Add a palm sized (two palms for males) piece of meat to a container.

2. Choose your salad/vegetables. These are the low calorie foods so you really cannot overdo these ones. They are very filling and you would need to eat your bodyweight in these foods before you gain fat from them, and the best news is they a chock full of nutrients and minerals. So chop up lots of lettuce, onion, carrots, mushooms, cucumber, zucchini, peppers, beetroots, beans etc. then literally just mix itall together and segregate into containers.

  1. Salads – Eat these earlier in the week as they turn quickest, aim for a lot of purples and greens.
  2. Vegetables – Aim for a few oranges, reds and greens.
  3. Frozen veg – this is for when you have exhausted the pre-cooked foods and don’t want to cook again until next meal prep day.

Get a pile the size of your fist into a container here.

3. Choose a starch. These are your more dense and typically more tasty/filling options (rice, potato, pasta, bread). Keep it to a modest size as these are calorie dense foods. They normally taste bad reheated so this may take a little prep work by keeping some elements for dinner. But there are still options you can ration out.

  1. Cereals for breakfast – a non-cook option for breakfast
  2. Breads/Wraps for lunch – 
  3. Potato/pasta for dinner – freshly cooked is a better flavour

Make this a size that would fit into your palm (single slice of bread, half a potato per meal)

4. Choose a fat. Where we pull out the tablespoon.

For salads:
-Feta, cheese, ricotta
-Nuts, slivered almonds, crushed walnuts
-Oil and lemon/vinegar for dressing

For vegetables
-Cooked in oils

If you have cooked in oils then don’t add any more into the container. If not then spoon the dairy or nuts into the container.

 

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