There are a ton of ways to meal prep.... cook a weeks worth of food on Sunday, maybe prep a couple days of food or just prep tomorrow's food to have it ready to go. I take the second strategy. My work schedule allows me to only have to prep a few days in advance. However, some staples I prep for the week. So this is basically how I roll....
Food I prep for the week - cook white rice (usually 2 cups - measured uncooked), chop up 2 bell peppers and 1 red onion for breakfast, and if I make a casserole or main dish, I cook that up and portion it out as well.
I also prep chicken in the crockpot (Tapatio, bag of frozen chicken and some Mrs. Dash - cook on high for 4 hours or low for 6 hours).... I make my peanut butter and banana sandwiches for my pre-workout meals for the week and freeze them (2 slices of Ezekiel cinnamon raisin bread with 1 tablespoon Laura Scudders chunky all natural PB and 70-90g of banana depending on if it is a high or low carb day).
That is ALL the food I prep for the entire week.
Food I prep for a couple days - Steel cut oats for my 2 higher carb days mixed with protein powder (usually BSN's Cinnamon Bun)
Food I prep the night before - Since I usually have clients to work out at 5 am, I prep my post-workout meal (breakfast) that I eat when I get to my office the night before. This usually consists of 2 eggs, 1/2 cup egg whites, bell pepper & onion, 2 slices of ultra thin pepper jack cheese, 2 slices of turkey bacon, and 1.5oz of power greens (from Costco).
I also throw together my lunch from food I have already cooked earlier (like the rice and chicken). Dinners are always made the day of.
Planning out my meals!
How do I know what to eat or how to plan it all out?
What portions to eat - I have a nutrition coach that I absolutely LOVE working with. I have seen great results like lower bodyfat %, increased lean muscle, and overall more food and a happier Kelly. His name is Brian Melancon and you can find him on Facebook and Instagram (C620 Nutrition) or email him at firstname.lastname@example.org if you are really interested in stepping up your game. I would highly recommend it! So coach B gives me my macros that I eat everyday. I plan WHAT I eat, but he plans HOW MUCH I eat.
Planning it all out - I usually take Sunday to plan out half my week. I have everything logged up until Wednesday (my day off from the office) which is when I plan the rest of the week. I use MyFitnessPal to log EVERYTHING.
Yes, it does take some time to plan it all out and log it, but for me, it works and I love it. I also weigh and measure everything! If I wasn't really focusing on building muscle and making my way to the figure stage, I would probably just stick to eating healthy whole foods instead of being so OCD.. =)
This is my food scale that I use and love... It measures grams and ounces and I seriously would be lost without it! I measure everything from my BCAA's to my casein protein to my chicken. I would suggest getting a scale to better help you know how much you are eating if you want to get geeky like me!!
If you have followed me for any amount of time, you know I never eat boring food.... while I commend the people that can eat Tilapia, brown rice and broccoli day in and day out... eating flexible works better FOR ME.
I enjoy eating what I want. Now this doesn't mean I fill my macro allotment with shitty food. That's definitely NOT what I am all about. I try to eat natural whole foods as much as possible. But flexible dieting does allow me to have chocolate chips at night and my fair share of peanut butter =) Just to reiterate, I have a nutrition coach who gives me my macros. I tried to figure it out on my own using IIFYM.com but I didn't understand it enough to make any progress (I actually gained body fat)... so get yourself a coach if you really want solid advice!!
Where I get my meal ideas - A lot of the time, I just think of what I want to eat for the week. Whatever sounds good to me is what I figure into MyFitnessPal for the week. I also use Pinterest (my profile) as a way to get meal ideas. There are a TON of great blogs all linked in one place with crockpot meals and casseroles.
That is how I meal plan/prep for the week =) If you have any other questions feel free to leave them below and I will try my best to get to them all!!!