Food For Thought – Five meal prep tips to map out your week’s nutrition - MMA - TheMacLife

Food For Thought – Five meal prep tips to map out your week’s nutrition

Preparing food in bulk is a big step in eradicating ‘cheat meals’ from your diet.

By John Balfe - 19 Jul 2019

Not everyone has the luxury of arriving home to a freshly cooked, healthy meal after a hard day’s work in the office and the gym but there are some tactics you can employ with which to boost the healthy nutrients in your diet to avoid the temptation of yet another pizza delivery.

If you don’t think about what you are going to eat well in advance of actually preparing it, the odds of you actually opting for something healthy plummet drastically. A microwave dinner or a takeaway are considerably easier options than a fillet of salmon with steamed veg and brown rice but with a little foresight, it’s easier than you might think to boost your nutrition — and all it takes is a little preparation.

 

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Looking for a healthy food hack?⠀ .⠀ If you’re a fan of mashed potatoes, but you’re concerned over the calories that come with them, you could consider using cauliflower as a substitute! Roughly 1 cup of mash potatoes contains 220 calories, while a cup of cauliflower mash contains just 85! Here’s a handy recipe to follow: ⠀ .⠀ Boil one head of cauliflower until it’s tender before you pour out the water. Add some salt, pepper, 1 tbsp of Quinoa Flour and a small spoon of butter. Mash this together until creamy and add more flour if the mixture is not thick enough. ⠀ .⠀ .⠀ #themaclife #health #mcgregorfast #conormcgregor #training #fitness #motivation #goals #trainhard #workhard #beastmode #thenotoriousmma #workrate #hardwork

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Here’s how to get going:

Map out a week’s worth of meals

Pick a day (Sunday is best for most on a regular schedule) and map out the week ahead. How many evenings do you expect to eat at home? Plan accordingly and figure out if you will require lunches mapped out in advance too.

Figure out when you have time

As previously mentioned, Sunday is a good day for most to not just figure out the week ahead but to take the necessary steps to prepare meals in advance. You can roast a tray of chicken breast, or beef or lamb (medium rare works best for the latter two as it will be more appetising once you reheat in the microwave), as well as a tray of roast veg. If you are planning for five days, place one chicken breast and some roasted veg in a sealable food bag and put it in the fridge, and the rest in individual bags in the freezer. When you eat one, take another from the freezer and place in the fridge. Rinse and repeat.

Be aware of which foods work best after reheating

Drier foods can lose some of their lustre in the fridge, but sauce-heavy options like curries, chilli, soups and stews actually taste better over time and should be saved for later in the week if possible.

 

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Nothing beats the Classic Bodybuilder Bowl! If you haven’t made one in a while, try our recipe below!⠀ .⠀ Directions⠀ 1) Place a medium-sized, non-stick pan over medium to high heat. Add olive oil, chicken, and Caribbean Jerk seasoning. Stir as needed to cook the chicken on all sides⠀ 2) As the chicken cooks, place the sweet potato cubes and broccoli florets in a bowl. Cover with a damp paper towel and microwave for 3 to 4 minutes to steam.⠀ 3) Once the vegetables are done steaming in the microwave, add them to the frying pan. Stir and reduce heat. Cook until chicken is done and sweet potato cubes are fork tender.⠀ .⠀ Ingredients⠀ 1 cup cubed chicken breast⠀ 1 cup cubed sweet potato⠀ 1 cup broccoli florets⠀ 2 tsp olive oil⠀ Caribbean Jerk seasoning as needed⠀ .⠀ Makes 1 serving⠀ Calories: 466⠀ Fat: 15g⠀ Carbs: 34g⠀ Fiber: 9g⠀ Protein: 50g⠀ .⠀ .⠀ #themaclife #health #mcgregorfast #conormcgregor #training #fitness #motivation #goals #trainhard #workhard #beastmode #thenotoriousmma #workrate #workoutadvice #workouts #advice #motivation

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Don’t poison yourself!

One bout of food poisoning could be enough to put anyone off a meal prep strategy, so make sure to place any cooked food into the fridge within two hours of its cooking and eat within two days. Also, remember never to reheat frozen food more than once.

Blanch your veg

The more you prep your meals, the more you will become aware of what it is that works for you. One simple trick used by many is to blanch your vegetables. How do you do this? When you’re cooking your vegetables, take them from the oven when they’re approximately halfway done and put it straight into ice-cold water. This technique ‘refreshes’ the veg, trapping all of the nutrients in them. Reheat them when necessary by putting in the microwave or in some hot water.

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