Weekly Meal Preparation Plan - Bulk Up #1

By Ben & Gemma
13 April 2015

With just a little forethought and planning, you can have a weekly supply of ready-to-go snacks and meals that are both healthy and meet your macronutrient goals.  It also means you don't reach for junk food when you're too busy to get anything ready. 

So get ready and get organised...

Weekly Meal Plan #1

Meals

  • Breakfast – Boiled eggs, baked beans, baby spinach and baked sweet potato
  • Morning snack – Greek yoghurt and banana
  • Lunch – Grilled steak, broccoli and brown rice
  • Afternoon snack – Grapes and walnuts

Additional Supplements

  • True Pre workout
  • True Post workout
  • Whey Protein Concentrate

Macronutrients

We try to base our meal preps on the following macronutrients: Male, 70kg body weight, heavy exercise (5-7 times a week), with a goal of putting on less than half a kg per week.

Daily target:

  • 2937 calories
  • 220 grams protein
  • 367 grams carbs
  • 65 grams fat

This meal prep achieves (keeping in mind it doesn’t include dinner):

  • 2358 calories
  • 166 grams protein
  • 206 grams carbs
  • 75 grams fat

You can tailor the amount of macronutrients to suit your body weight and goals.  A handy calculator for finding out your daily macronutrient requirements is found here: www.macronutrientcalculator.com

To work out food quantities I use the Easy Diet Diary app.


Weekly Shopping List

**I try to buy organic wherever possible**

10 free range eggs
500g full fat greek yoghurt
1.8kg grass fed rump steak
2 x 400g cans organic baked beans (no added salt)
3 cups organic brown rice (dry quantity)
100g walnuts
2 large sweet potatoes
100g baby spinach
2 large heads of broccoli
5 bananas
400g grapes
4 cloves Garlic

Items you should have in your pantry:

Olive Oil
Turmeric
Paprika

How to prepare & cook

  1. Preheat fan forced oven to 200 degrees Celsius
  2. Peel and chop sweet potato into medium pieces
  3. Drizzle with olive oil and bake for approximately 40 minutes
  4. Make steak marinade by combining crushed garlic with 1 teaspoon of turmeric, 2 teaspoons paprika and 2 tablespoons olive oil.
  5. Spread marinade over steak and put aside
  6. Cook 3 cups of brown rice as per packet instructions (I used the absorption method which takes 25 minutes)
  7. Place 10 eggs in a saucepan of cold water. Bring to the boil and gently boil for 12 - 14 minutes. Place in a bowl of cold water to cool
  8. Cut broccoli into large pieces and steam for 5 – 7 minutes
  9. Cook the steak on a grill or BBQ turning once. Cook to your liking. Allow to rest and then slice into pieces against the grain of the meat.
  10. Place cooled hard boiled eggs into a large container with baked beans, spinach and roasted sweet potato.
  11. Spoon yoghurt into a small container. Banana is left whole.
  12. Place rice, broccoli and steak into a large container.
  13. Place grapes and walnuts into a small container.


Tips & Tricks

  • Be organised! It pays to plan ahead. I put an online click and collect Woolworths order in earlier in the week for collection on Sunday morning.
  • Put aside one or two times to prep each week – I prefer to do it all at once on Sunday afternoon/evenings
  • Purchase good containers with really good seals, a few different sizes for different meals helps. It’s a good idea to buy a few spares in case they go missing! I use Ikea containers, Sistema containers and glass jars (All BPA free)
  • Try to multi-task while you are prepping – cook your meat while vegies are baking etc. The more you prep the more efficient you will get. A first time prep can take 4-5 hours but I can now usually have it all done in less than 2 hours.
  • I don’t normally freeze the meals and just keep them in the refrigerator. This is a personal choice though and many meals can be frozen. You may just like to freeze Thursday/Friday for example.

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