Weekly Meal Preparation Plan - Bulk Up #3

By Ben & Gem
24 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 #3

Meals

  • Breakfast – Baked egg and vegetable cups, baby spinach and tomato
  • Morning snack – Cashew coconut biscuits and apple/banana
  • Lunch – Chicken stir-fry with brown rice
  • Afternoon snack – Greek yoghurt and raspberries

Additional Supplements

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 or supplementation):

  • 1462 calories
  • 110 grams protein
  • 90 grams carbs
  • 72 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**

8 free range eggs
1.5kg chicken thigh
1kg Greek yoghurt
1 onion
7 tomatoes
3 large mushrooms
2 carrots
1 large head of broccoli
1 large zucchini
120g baby spinach leaves
3 cloves garlic
3 apples
1 banana
1 punnet raspberries
1 cup desiccated coconut
1 cup raw cashews
2 cups Brown rice (dry quantity)

Items you should have in your fridge / pantry:

Milk
Olive Oil
Honey
Salt
Soy/Tamari sauce
Oyster sauce
Fish sauce
Chilli flakes

How to prepare & cook

  • Dice the chicken thigh into bite size pieces. Place in a bowl and marinate in a splash each of soy/tamari, oyster and fish sauce, 3 cloves crushed garlic and chilli flakes to taste (I used 1 teaspoon). You can use whatever flavours you like to marinate the chicken – this is just a simple tasty one.
  • Preheat fan forced oven to 200 degrees Celsius
  • Crack the eggs into a bowl, pour a slurp of milk in and whisk
  • Dice the onion, 2 of the tomatoes and the mushrooms and add to the egg mixture. Stir to combine.
  • Pour mixture into 10 silicone muffin cases in a muffin tray and bake in the oven for 15 – 20 minutes, until golden on top and cooked through. Allow to cool.
  • Cook the brown rice as per packet instructions. I use the absorption method which takes 25 minutes.
  • Chop the carrots, broccoli and zucchini for the stir-fry
  • Heat a pan or wok over high heat and add 1 tablespoon of olive oil
  • Cook the chicken in batches until sealed and just cooked through – place aside on a plate
  • Add the vegetables to the pan and stir-fry until just tender
  • Return the chicken to the pan and stir-fry for 1 minute. Add more sauce if required.
  • Make the cashew coconut biscuits using the following recipe : https://wholefoodsimply.com/coconut-cookies/
  • These biscuits only have 4 ingredients – cashews, coconut, honey and salt and are very quick and easy to make. Just process in a food processor, divide into balls and bake at 175 degrees Celsius for 8 – 10 minutes. (See the recipe for more detail)
  • Place 2 cooled eggs cups, 1 tomato and a handful of spinach in a large container for each day
  • Place two cooled cashew coconut biscuits and either an apple or half a banana into a small container for each day
  • Divide the rice and chicken stir-fry between 5 large containers
  • Place 200g greek yoghurt into 5 small tubs and divide a punnet of raspberries between the containers


Tips & Tricks

Post any questions in the comments below and I will include in future 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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