Weekly Meal Preparation Plan - Bulk Up #7

By Ben & Gemma
22 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 #7

Meals

  • Breakfast - Homemade granola and Greek yoghurt
  • Morning snack - Sweet potato fries
  • Lunch - Shredded chicken with black beans, broccoli and rice
  • Afternoon snack - Carrot sticks, cucumber and cherry tomatoes

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

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**

200g rolled oats
200g raw almonds
70g pepitas
1 teaspoon cinnamon powder
1 teaspoon vanilla powder
100g dried fruit (I used apricot and apple)
1 x 400g can diced tomatoes
1 1/2 cups brown rice (dry quantity)
1 x 310g can corn
2 x 400g cans black beans
600g Greek yoghurt
1kg chicken breast or thigh
4 large sweet potato
1 bunch coriander
3 heads broccoli
1 punnet cherry tomatoes
3 cucumber
3 carrots
 
Things in pantry:
Flavor God 'Everything'
Flavor God 'Everything spicy'
Flavor God 'Garlic Lovers'
2 heaped tablespoons honey
2 tablespoons coconut oil 
Olive Oil
 

How to prepare & cook


- Fry the chicken in a pan until browned on the outside. Place in the slow cooker with the tin of tomatoes and 1/2 a tablespoon each of the Flavor God 'Everything Spicy' and 'Garlic Lovers'.
- Slow cook for 3 1/2 hours, shred the chicken with two forks then slow cook for another half an hour.

- Cook the rice per the packet instructions.
- Mix the corn and 2 tablespoons chopped coriander through the cooked rice.

- Peel and cut the sweet potato into thin chips. Drizzle with olive oil and Flavor God 'Everything' and bake at 180 degrees Celsius for 45 minutes.

- Cut and steam the broccoli.

- To make the granola, mix the almonds, oats, pepitas, cinnamon and vanilla in a bowl.
- Warm the honey and coconut oil until runny and mix through to coat all of the oat mix.
- Bake the granola mix on a lined baking tray at 120 degrees Celsius for approximately 1 hour or until golden (you may need to stir occasionally).
- Once cooled mix in your chopped dried fruit (I used dried apricots and apples).

- Peel and cut the carrots. These are best stored in water. Place the cucumber and tomatoes in containers.
- Store the granola in an airtight container. To be served with yoghurt each day.
- Divide the sweet potato between containers for each day.
- Place the shredded chicken, black beans, broccoli and rice mix into containers.

Tips & Tricks to make it happen

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

  • I use @flavorgod spices to enhance the flavour our most meal.  I normally add the flavorgod at the time of eating.  Highly recommend getting yourself some flavorgod as it can make a huge difference to the taste of your meals.
  • 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.

Download this meal plan in an easy to print format

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