Meal Prep Recipes & Tips

By Marek @marekfitness
5 October 2016

Background

I am a 34 year old male, working out 5 days a week and playing volleyball twice a week for 3 hours. I am 205 lbs and with this meal prep I maintain roughly a 10% body fat level. Calories don't include supplements. I also allow myself to eat whatever meal I feel like twice a week, especially around leg day and back day.

 

 

fitness man and son

Supplements

True Pre Workout

True Protein Whey Protein Isolate

 

Meal Prep Breakdown:

Breakfast:

5 Egg whites for breakfast

1/2 cup oatmeal (not shown on the prep pic)

1/2 scoop whey iso

1 banana

Snack #1:

Greek yogurt and 1.5 oz of mixed nuts

Lunch #1:

6 oz 93/7 lean oatmeal turkey bbq meatballs with 1/2 cup fresh peppers and 1/2 cup cherry tomatoes

Lunch #2:

6 oz grilled chicken, 3 cups of mixed greens and veggies

Dinner #1: (pre workout meal)

6 oz Eye round steak, 4 oz sweet potatoes, 1/2 cup baked asparagus and 2 medium baked carrots

Snack #2: Watermelon

Post Workout protein shake

Dinner #2:

6 oz baked lemon salmon with 1/2 quinoa, baked carrot and 1/2 steamed broccoli

meal prep

 

Macro-Nutrients:

2500 Calories

220 Carbs

80 Fats

250 Protein

1300 mg sodium 

65 sugar

 

Recipes:

Chicken: Trim the fat of your meat, generously season with your favourites ( I use, salt, pepper, smoked paprika, crushed hot peppers and so on), place on the thin foil lined baking sheet or spray with olive oil and bake on 400 Fahrenheit until cooked (depending on thickness it should be 25 to 35 minutes)

Eye Round Steak: Trim the fat of your meat, season your steak coarse with salt an pepper or your favourite seasoning (or marinate overnight), place on a drip pan and broil 4 to 5 minutes each side turning once.

Salmon: Preheat oven to 400 Fahrenheit. Line a baking sheet with aluminum foil. In a bowl, mix the rosemary, parsley, garlic ( I use tsp of each), juice of 1 lemon, and 1/4 teaspoon pepper together with a spoon. Spoon evenly onto each filet. Slice another lemon and arrange 1-2 slices on top of each filet. Bake for 15 minutes don't overcook or the salmon will taste dry.

Turkey meatballs: 1 1/4 cup oats (or more depending on your final mix consistency), 2 lbs of lean turkey, 2 eggs, 3 tbsp BBQ sauce, 1/2 tsp pepper, 1/2 tsp sea salt, 1/2 tsp red crushed pepper, 1 tsp smoked paprika. Mix it all and form meatballs about 1 1/2 inch in width, place on a thin foil lined baking pan and bake on 400 Fahrenheit for about 20 to 25 minutes until your meat thermometer says cooked.

Veggies: I like to bake my sweet potatoes and bake or broil my carrots and asparagus. Always season generously, but be careful with you overall sodium intake.

Quinoa: cook per packet instruction.  I use the absorption method which takes 25 minutes.

 

Tips & Tricks

Always use containers closest to the size of your meals. This will limit the amount of air surrounding the food extending the life of your precious meals. 

Purchase good containers with really good seals, a few different sizes for different meals helps. I use rubbermaid, mealprephaven,  and my favorite Sistema containers (All BPA free).

Always bake multiple items at the same time, as you can see I use one temperature for all baking and just adjust the time per different type of meat or veggie. This saves time tremendously.

Start with Items that take the longest like sweet potatoes or veggies and while they are baking you can work on making the meatballs, and other meats.

To make the whole process cleaner and less stressful you may want to consider portioning your meals later in a day in a cold state. May get a few extra dishes dirty at first but it will make the process simpler as you cook for couple of hours and then later in the day you portion it all out for 30 minutes or so. Leaving the food out while you wait for other items that are still cooking is not good for extended period of time. 

 

 

meal prep

 

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