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  1. #1
    Pastafarian tts0lid's Avatar
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    Preparing meals for an entire week on Sunday?

    What recipes do you guys use?

    Due to my schedule, I can't really cook every night and I think I'm going to take this approach, preferably for about 2 meals per day.

    I know chicken can be cooked and frozen, but what do you all do for side dishes? Or any recipes in general would be helpful.
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    Only really prepare chicken for the whole week. Just marinate and grill it.

    The rest of the stuff I ate is damn quick and easy to assemble really, except omelets, wish I could make those quicker and easier, but oh well they're awesome and fresh.
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  3. #3
    5-20-2017 NPC Optimum C Cronos1247's Avatar
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    This is my Sunday meal preparation, the same every week lol:

    I get 5 tupperware containers and portion into each:
    1/2 cup Oats
    1 scoop whey
    1 tbsp flax
    1 small red apple diced
    top with cinnamon

    These are my pre-workout meals.

    5 more tupperware containers with:
    6oz of chicken
    1 cup brown rice
    chopped green onions / mushrooms

    this all work as lunch, i just douse them in franks red hot sauce after i microwave them, great chicken/brown rice mixture. I also put garlic in the rice.

    15oz of Tuna with about 3tbsp of FF mayo, chopped pickle & onion in it too and I portion it out into 5 tuna sandwiches on wheat for a snack.

    Other than this, I buy a pack of string cheese and a bag of almonds and take those too. So everyday at work I have:

    1st snack:
    tuna sandwich
    oz of almonds
    2oz string cheese

    lunch:
    brown rice / chicken

    pre-workout:
    oats/whey/apple mixture
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  4. #4
    Registered User buckeye7's Avatar
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    Originally Posted by Cronos1247 View Post
    This is my Sunday meal preparation, the same every week lol:

    I get 5 tupperware containers and portion into each:
    1/2 cup Oats
    1 scoop whey
    1 tbsp flax
    1 small red apple diced
    top with cinnamon

    These are my pre-workout meals.

    5 more tupperware containers with:
    6oz of chicken
    1 cup brown rice
    chopped green onions / mushrooms

    this all work as lunch, i just douse them in franks red hot sauce after i microwave them, great chicken/brown rice mixture. I also put garlic in the rice.

    15oz of Tuna with about 3tbsp of FF mayo, chopped pickle & onion in it too and I portion it out into 5 tuna sandwiches on wheat for a snack.

    Other than this, I buy a pack of string cheese and a bag of almonds and take those too. So everyday at work I have:

    1st snack:
    tuna sandwich
    oz of almonds
    2oz string cheese

    lunch:
    brown rice / chicken

    pre-workout:
    oats/whey/apple mixture
    props to you man...you got it all figured out! I'm still a student but when I get out into the real world I'm def. gonna take this approach!
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    Registered User bmk6's Avatar
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    Originally Posted by Cronos1247 View Post
    This is my Sunday meal preparation, the same every week lol:
    do you cook the apple dish or just mix it up? i wish i could do meals like you do, i really cant eat the same thing all the time though.
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  6. #6
    Behind eneny lines hpdcoop's Avatar
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    I generally cook about 8-10 pounds of chicken on sundays. Then get out 15 tupperwares (5 days x 3 meals) and in goes 6 oz chicken, 1/3 cup brown rice, 4-6 oz of broccoli or green beans, may varry depending on the day. They sit in the fridge and I grab 3 on the way out the door every morning. Saves a ton of time.
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    Registered User daYDreAmErX's Avatar
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    I cook everything on Sunday...

    - All my protein shakes (PWO) are prapared = WPI + Cytomax + other stuff in individual bottles.

    - All my lunches for school are prepared in tupperware containers = 6-7oz meat, 1c green veggies, salad on the side.

    - I cook enough ground meat for the rest of the week (other meals) for when I'm at home.

    - "Special recipes" are usually simple : chicken+veggies+rice or I cook some chili with meat+red kidney beans+ tomatoes/onions/spices.
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    So far I've been just marinating/grilling the chicken each day, but I think I'm going to do it in bulk and just put it into Tupperware, it seems a lot easier. Before I do this though, I wanted to ask, if I grill the chicken and then put it into tupperware, do I just put it into the fridge and when I want to eat it, just microwave it? The chicken will still be free of bacteria/germs right?
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  9. #9
    5-20-2017 NPC Optimum C Cronos1247's Avatar
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    Originally Posted by Ninjazn View Post
    So far I've been just marinating/grilling the chicken each day, but I think I'm going to do it in bulk and just put it into Tupperware, it seems a lot easier. Before I do this though, I wanted to ask, if I grill the chicken and then put it into tupperware, do I just put it into the fridge and when I want to eat it, just microwave it? The chicken will still be free of bacteria/germs right?
    You should be fine eating it out of the tupperware, I've been doing it forever.

    Originally Posted by buckeye7 View Post
    props to you man...you got it all figured out! I'm still a student but when I get out into the real world I'm def. gonna take this approach!
    Yea it only takes maybe 2 hours once you have the routine down, easy! Frozen chicken bags, you'd be suprised how much chicken 6oz actually is, I started using a scale and it takes about 8 breasts to make 6oz portions when you cut it all up.

    Originally Posted by bmk6 View Post
    do you cook the apple dish or just mix it up? i wish i could do meals like you do, i really cant eat the same thing all the time though.
    I just mix it up in the container, whenever I'm ready to eat it I just add water and microwave for 3 minutes then stir in a bit of milk if I have some, if not it's ok. As for eating the same thing, I guess you just get used to it, you know what you'll be shelling out each week for groceries and what sort of macros and calorie intake your getting. Though I do vary my breakfast between 2 different meals.

    Either a 10 Egg white omelet with mushrooms/bell peppers/green onions & non fat cheddar cheese & 2 pieces of WW Bread (half omelet sandwich other half plain):



    or a protein french toast recipe topped off with sliced fruit:

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  10. #10
    Registered User bmk6's Avatar
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    damn that protein french toast looks awesome, can you link me to or post a recipe?
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    I prepare all my food on Sunday's as well.

    I cook up about 12 Tilapia fillets

    1 bag of frozen broccoli

    2 Cups Brown Rice

    50-60 Hard boiled eggs






    -Spaz
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    recipes? Really I just cook a couple of protein sources (chicken, steak, salmon, shrimp) and a couple of carb sources (WW pasta, brown rice, beans). Then every night, I will through some combination of the above with some veggies and olive oil into a few tupperware containers and I am set to go. Maybe I'll go with some almonds instead of the olive oil. If I am really short on time, i'll make a sandwich with some almonds or something like that
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    5-20-2017 NPC Optimum C Cronos1247's Avatar
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    Originally Posted by bmk6 View Post
    damn that protein french toast looks awesome, can you link me to or post a recipe?
    Sure, here's the ingredients you need:
    -2 Egg Whites
    -1 Scoop Whey
    -Cinnamon
    -2 Pieces of Whole Wheat or Ezekiel Bread (Any bread will do though)
    -SF Maple Syrup
    -Fruit (Optional)

    1.) In a bowl, put a scoop of whey and top it off with cinnamon.
    2.) Slowly pour 2 egg whites (I just do half a cup of liquid whites) over it.
    3.) Mix it with a fork until it's a batter like substance.
    4.) Dip each side of the bread in the mixture for 10 seconds per side or until it's soaked in the bread nicely.
    5.) Put the bread in a skillet with non-stick spray, cook until golden brown, about 2-3 minutes per side.
    6.) Top it off with fresh fruit, SF maple syrup, can also add SF cool whip to it, whatever you want.

    Really only takes about 10 minutes to make, Walden Farms makes an awesome calorie free blueberry syrup that I like to use on it too.

    Originally Posted by Big_Spaz View Post
    I prepare all my food on Sunday's as well.

    I cook up about 12 Tilapia fillets

    1 bag of frozen broccoli

    2 Cups Brown Rice

    50-60 Hard boiled eggs






    -Spaz
    Damn Spaz, 50-60 eggs, that's intense! What's your daily diet look like? After this month is up I'm thinking about switching to a low carb high fat / protein diet and keeping any carb intake pre/post workout if even that.
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    Team Heath 2012 Chizek's Avatar
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    Only thing I prepair for the week, or really have to is my Chicken breasts & my hardboiled eggs.

    Rest of diet is quick & easy to make prepair....

    Almonds
    Cottage Cheese
    Whey Protein Shake
    Peanut Butter-Banana Sandwhiches
    Tuna (open can, drain water, eat)
    Raw Carrots & Broccoli
    Protein Bar
    Oatmeal (Add milk, then microwave)
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    Originally Posted by daYDreAmErX View Post
    I cook everything on Sunday...

    - All my protein shakes (PWO) are prapared = WPI + Cytomax + other stuff in individual bottles.

    - All my lunches for school are prepared in tupperware containers = 6-7oz meat, 1c green veggies, salad on the side.

    - I cook enough ground meat for the rest of the week (other meals) for when I'm at home.

    - "Special recipes" are usually simple : chicken+veggies+rice or I cook some chili with meat+red kidney beans+ tomatoes/onions/spices.
    Is everything still good when Friday comes around or do you throw some of the food in the freezer?
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    Registered User daYDreAmErX's Avatar
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    Originally Posted by BudWiser View Post
    Is everything still good when Friday comes around or do you throw some of the food in the freezer?
    I throw some food in the freezer.
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  17. #17
    doesn't eat crabz after 8 back-in-da-game's Avatar
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    I can't cook either. Get a large crock pot! Anyone can cook in that. Every saturday night before bed I put 4-5 chicken breasts and as much veggies as I can fit in there with a little chicken stock and maybe a splash of rice vinegar, soy or terryaki sauce (or all three in small amounts). Maybe a dash of garlic salt and pepper. Maybe some red pepper flakes. Whatever sounds good. Just lots of veggies!

    That makes me 5 lunches for the week in tupperwares that I dish out sunday morning when I wake up. I usually freeze 3 of them to keep fresher and put the other 2 in the fridge. Everytime I take on from the fridge I move one from freezer to fridge.

    Been doing that for months on end and I can't get sick of it because it tastes so darn good!!!
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    Pastafarian tts0lid's Avatar
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    Thanks for all of the responses! Repped till I was out.
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    Here's what I did today : tuna (canned), arabbiata (spicy) sauce, stalks of celery and instand white rice... Just put everything in a big pan then I divided everything in plastic containers. Took me 10-12 min to do this.

    Then I cooked 3 chicken breasts, stired my PB and I'm about to cut my cucumbers.



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    5-20-2017 NPC Optimum C Cronos1247's Avatar
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    How much PB is that? You combine it with one of the other things you made?
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    Originally Posted by Cronos1247 View Post
    How much PB is that? You combine it with one of the other things you made?
    It's a regular-sized jar. I just stir it and I eat it through the week/day.
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    I do it.... prepping 5500 calories a day spread over 6 meals per day for 6 days at a time. Takes about 4 hours and a ton of tupperware and counter space. Super simple meals... ground beef and rice, air fried chicken and veggies and oven roasted taters are most of what I eat.
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    I've been doing Sunday meal preps for a while now and usually keep it simple.

    ~10 pounds of chicken (50/50 breasts and thighs): season with Tony's and throw on the grill.

    5 pounds of ground beef: cook in a large pot and season with taco seasoning and adobo.

    I have both of these going at the same time and can finish an entire week's worth of meals, 3 meals a day each, for myself and my wife in 2-3 hours, including all prep, packing, and clean up time.

    I'm low carb right now so I just throw a good amount of frozen broccoli in with my protein.

    If I'm doing more carbs, I'll put some rice in a rice cooker while I'm cooking the protein. I usually like to add a couple Tbsp of coconut oil and chicken bullion flavoring to it when I do.

    Being able to cook everything simultaneously is what makes it go so quick. If I'm wanting anything different like more veggies or something, that can add time.

    Originally Posted by Ninjazn View Post
    So far I've been just marinating/grilling the chicken each day, but I think I'm going to do it in bulk and just put it into Tupperware, it seems a lot easier. Before I do this though, I wanted to ask, if I grill the chicken and then put it into tupperware, do I just put it into the fridge and when I want to eat it, just microwave it? The chicken will still be free of bacteria/germs right?
    Originally Posted by BudWiser View Post
    Is everything still good when Friday comes around or do you throw some of the food in the freezer?
    It shouldn't be necessary to freeze it for 1 week. I pack all of my meals through Friday and will usually still be eating some of the leftovers Sat/Sun as well. 7 days is my personal cut off on things in the fridge. I've done this for years and haven't once had an issue.
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