Meal prepping is the best way to make sure you are getting the right amount of nutrients and macros for your body goals, and it is also a great way to save money. $50 can buy you solid healthy foods to feed you for a full week. Read that again. A pack of chicken breast, a couple pounds of lean ground beef, some rice and potatoes as a carb source, and whatever kind of vegetables you prefer costs around $35 at most grocery stores. That gives you $15 for breakfast foods and some snacks throughout the day.
The first time I decided to meal prep was in 2018 and I had no clue what I was doing. I saw one of my friends eating these meals out of these black containers constantly so I finally decided to try it myself. The changes I saw in my physique was absolutely incredible. I learned about counting macros (which I will talk about in a later post), I learned how to be efficient when cooking that much food, and most importantly it taught me discipline with my food.
When it comes to cooking 10-15 meals at a time, it can be very time consuming and somewhat stressful, but perfection comes with practice. The best way for me is to focus on the proteins first since they take the longest. I will first trim up the chicken, season it and put it on the grill. Next, I will put the ground beef in the pan and have it ready to start cooking. I will measure out 5 cups of dry basmati rice and set it aside for later. Next, I preheat the oven for the potatoes and start cutting them up and seasoning them. Normally by now, my chicken is ready to be flipped, and right after I can start the ground beef and rice. Towards the end, I will steam some broccoli or asparagus for extra fiber and carbs and start putting everything in containers.
I usually do 4-5 oz of chicken and 200-250g of rice which is about 30g of protein and 60-70g of carbohydrates. These numbers should change depending on your body type and goals but these numbers work best for me. I do the same amount with ground beef and potatoes and just evenly add the broccoli at the end.
Preparing meals can be done in many different ways but this is the most efficient way for me. You can substitute a ton of different foods to add some variation in your diet and you can even make meals for breakfast. I normally just cook breakfast each morning with 6 whole eggs and a bagel or some oatmeal. Diet is the most important when it comes to a healthy lifestyle and the results are unlimited. It just takes a little discipline and sacrifice but it is well worth it once you see the changes.
-Joey at DyeHard