Thursday, August 1, 2013

Meal Prepping Part II: Cooking the Food

First off I will start by saying I work full time and I honestly don’t want to put in the effort to spend more than an hour for meal preps. Know what that means? I make a lot of the same foods and I keep it simple! “If it ain’t broke don’t fix it” is my motto for a lot of things, meal prep being one of them!

Meat – I do either Chicken Breasts orTilapia, but usually chicken breasts. I preheat the oven to 400, spray a baking dish with pam and seasoning (roasted garlic and herb is all I use on mine, but you can use whatever you want) I place all the chicken breasts from the big frozen bag I bought into the dish, sprinkle seasoning on top and place in the oven, uncovered, for roughly 40-45 minutes.

While my meat is cooking, I tear open a big bag of frozen veggies (2 bags usually) and dump it into a big pot, put it on the stovetop over medium heat, and stir every few minutes. Once it’s pretty much cooked I turn the heat to low and cover the pot for about 10-15 minutes

             (This was only one bag)

At the same time I will also make spaghetti squash. There are many ways to make this, but the way I make mine is in the microwave- Put it on a glass plate, poke holes all over it with a sharp knife, and place it in the microwave for 4 minutes if it’s a small one, or 6-8 minutes if it’s a larger one. Once the microwave stops, I slice bigger holes in the squash and put it back in for another 4-8 minutes depending on the size. I then am able to get my knife through the squash and make 1-2 inch slits in it. I put it in one more time for 4-8 minutes. I pull the plate out with a dish towel or gloves because it is HOT and I cut the squash completely in half. Let it cool down for about 20 minutes. Once it’s cool enough to touch, I take a fork and scoop out the seeds and slimy squash and then scrape out the squash and dump it into a plastic container and place it in the fridge.

Complex Carbs – I only make one at a time, either sweet potatobrown rice or quinoausually. For sweet potatoes I boil them for about 25-30 minutes and they are ready to be cut into slices. For quinoa and brown rice I follow the directions on the packaging.

Once all the food is done I put them each into their own containers and stick them in the fridge. Each night I pack my 2 lunches for the next day (meals 3 and 4). I have a cheap little scale I use to calculate my macros (bought for $20 at Walmart. It’s digital) as I’m measuring my food with the scale and with my measuring cups, I simultaneously enter it into myfitnesspal app on my phone for the next day. Most recent foods are saved, so it’s really easy for me to just click on a saved item and enter the amount.


The next Meal Prep installment will be snacks!


  1. This is great, thanks! One question I feel silly asking... do you thaw the chicken first? It wasn't mentioned but in the picture they are thawed. Thanks!!

  2. You make it look so easy!! No more excuses for me! LOL Clean eating begins Monday!!

    But I have 1 dumb question, do you eat the chicken, veggies, squash AND the complex carb or is the squash a sub for rice, pasta, etc?? Thanks in advance and for the inspiration!!

  3. This is Awesome info! Thanks so much!!

  4. Do you eat this for lunch and dinner? Everyday? I would love to be able to prepare meals in advance as I hate to cook but my family would kill me if we ate the same thing everyday. I'm a horrible cook as it is but I need to can find a way to prepare meals in advance on the weekends - I'm just not sure how. I suck :/

  5. How do you portion out your lunches? Does portion size matter so much? Do you ever get bored eating the same thing for lunch everyday? I know you say "if it aint broke don't fix it" but I was just wondering if you got bored of the same meals 5 days straight. Thank you for the tips. I will surely use them. :)

  6. Thank you so much for this! It is very helpful!

  7. Breakfast... Are you a egg whites and oats gal? Its my hardest meal because Im not a fan of eggs n' oats.