Weekly Meal Preparation Plan - Bulk Up #5

By Ben & Gemma
8 May 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 #5

Meals

  • Breakfast – Cottage cheese and avocado on corn thins
  • Morning snack – Banana and almonds
  • Lunch – BBQ Asian style chicken thigh, sweet potato mash and snow peas
  • Afternoon snack – Greek yoghurt and blueberries

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):

  • 1767 calories
  • 110 grams protein
  • 95 grams carbs
  • 95 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**

5 Avocados
5 Bananas
5 medium Sweet potato
400g snow peas
1 punnet Blueberries
1.5kg Chicken thigh
300g Cottage cheese
600g Greek yoghurt
1 packet corn thins
125g Almonds

Items you should have in your fridge / pantry:

Soy sauce
Honey
Ground ginger
Chinese five spice

How to prepare & cook

  • Marinate the chicken thighs for at least 1 hour in 2 tablespoons soy sauce, 1 tablespoon honey and 1 teaspoon each of ground ginger and chinese five spice.
  • BBQ the chicken thighs until cooked through.
  • Peel and dice the sweet potato. Steam or boil until very tender and then mash.
  • Top and tail the snow peas.
  • Once cooled, place the chicken, sweet potato mash and raw snow peas in a large container.
  • Divide the cottage cheese (60g per day) between containers and leave the avocado whole and the corn thins in their packet.
  • Leave the bananas whole and divide nuts (25g per day) into 5 containers.
  • Divide the yoghurt (120g per day) between containers and top with blueberries.


Tips & Tricks to make it happen

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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