Weekly Meal Preparation Plan - Bulk Up #8

By Ben & Gemma
5 June 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 #8

Meals

  • Breakfast - Banana bread with Greek yoghurt, sliced bananas and honey
  • Morning snack - Avocado and tuna
  • Lunch - Leek and chorizo impossible pie
  • Afternoon snack - Kiwi fruit and WPI shake

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):

  •  1162 calories
  •  82 grams protein
  •  41 grams carbs
  •  73 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**

4 tablespoons rice malt syrup
3 x 95g tins tuna in olive oil
25g chopped nuts (optional)
6 large eggs
2 chorizo sausages
750g natural yoghurt
1 ½ cups milk
1 cup grated tasty cheese (I buy the block and grate myself)
5 bananas (3 need to be over ripe)
5 kiwi fruit
3 avocados
1 onion
1 leek
 
Things in pantry:
Olive oil
1 teaspoon bicarbonate of soda
1 teaspoon baking powder
Self-raising flour
Wholemeal flour
Honey
 

How to prepare & cook

  • Prepare the banana bread using the following recipe (I replaced the agave syrup with rice malt syrup) - http://www.bbcgoodfood.com/recipes/2554643/healthy-banana-bread
  • Serve the banana bread with 120g yoghurt, sliced banana and honey each day.
  • To make the leek and chorizo Impossible pie preheat the oven to 200 degrees Celsius and grease a 24 cm quiche or pie dish.
  • Chop the leek and chorizo and fry in a little olive oil for 4-5 minutes until tender. Set aside to cool slightly.
  • Whisk 3 eggs, the milk and ½ cup of self-raising flour in a bowl until well combined. Stir in the chorizo and leek mixture, the grated cheese and season with salt and pepper.
  • Pour mixture into the greased dish and bake for 45 – 50 minutes or until set in the centre and golden on top.
  • Snacks this week are served as is – no prepping needed. ½ an avocado and ½ a tin of tuna per day as a morning snack, and a kiwi fruit and WPI shake per day as an afternoon snack.

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.

Download this meal plan in an easy to print format

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