How about now? Do you NOW meal prep? I first ran a post like this a couple weeks ago and the response was great! If you are going for fat loss, it makes a lot of sense to meal prep and do a full on meal prep day. It makes it so easy to make lunches you can take on the go and hit your goals. I wanted to put together some ideas for those of you that need to meal prep for fat loss.
Meal Prep for Fat Loss – Review!
Again, meal prep is pre-cooking meals and food items that you will reheat and use the whole week. It makes it simple to have repeatable macros and it makes it easier to just grab and go as you go to work.
What do you need to start really meal prepping?
Did anyone pick up these 2 Compartment Storage Containers? (linked to Amazon – I’m not affiliated with them at all.) How are you liking them?
Some Great Meal Prep Recipe Examples
(Click each TAB to open/close)
More BRO Basic Plan - Chicken, Quinoa, and Peas
BRO Basic Plan – Chicken, Quinoa & Black Beans, and Peas
Bro…more chicken? You know it! This will load up some extra protein from the quinoa and peas. So bro, just eat it!
- Buy boneless, skinless chicken breast in bulk (If you watch it, you can find it for around $2/lb normally)
- Butterfly breast to make them thinner (or pound them out)
- Season – A good pick is Grill Mates Montreal Chicken Seasoning (they even have low sodium options)
- Pre-heat grill to medium, lightly spray grill with non-stick grill spray, and COOK!
- This normally takes about 6-7 minutes a side to get done. Use a thermometer when in doubt!
Quinoa and Black Beans (Not so Bro… you have to cook LOL)
From Allrecipes.com.
|
1 teaspoon vegetable oil
1 onion, chopped
3 cloves garlic, chopped
3/4 cup quinoa
1 1/2 cups vegetable broth
1 teaspoon ground cumin
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1/4 teaspoon cayenne pepper
salt and ground black pepper to taste
1 cup frozen corn kernels
2 (15 ounce) cans black beans, rinsed
and drained
1/2 cup chopped fresh cilantro
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Perk here: 10g of protein per serving and 9g of fiber!
Peas
You can pick up those steamer bags or use frozen.
Big perk here: 2/3 C is only 70 cals with 5g protein and 4g Fiber!
Make your meals for your macros!
So here is where everyone can be different. If I weight out and put in 6 oz of cooked chicken, 1 serving Quinoa & BB, and 2/3 C peas – I will get a meal that is 420 Calories with 50g Protein, 45g Carbs, and 6g Fat with 13g Fiber! Awesome macros that can help your Fat Shredder plan. Make 5 days of this and you are set for lunches for the week.
What you’d need for 5 lunches – 2lb 4oz raw chicken, 1/2 recipe of Quinoa and Black Beans, and 3 and 1/3 cups peas (get a couple bags).
Chicken Fajitas!
Chicken Fajitas!
Found this cool recipe on SixPackBags.com‘s blog! This is up high on my list to try. If you get to in before me… let me know what you think!
Ingredients:
1½ cups sliced bell peppers
1 red onion, sliced
3 tsp coconut oil
2 tsp cumin
2 tsp crushed red pepper flakes (optional)
Salt to taste (optional)
Preparation:
1. Heat 1½ tsp coconut oil in a pan over medium heat. When oil is hot, place chicken breasts in the pan and cook 5 minutes on each side or until internal temperature reaches 150˚F. You may have to cook them more or less depending on thickness. Place chicken on a plate or tray and tent with foil.
2. Back in the pan, heat 1½ tsp coconut oil over medium heat. Add onions and cook for 5 minutes. Add the cumin and peppers to the pan and cook for a few more minutes.
3. Cut cooked chicken into strips.
4. Add chicken juices from the plate or tray to the pan to help deglaze it and cook the peppers a minute more. When most of the liquid is gone, add the chicken and toss together.
5. Enjoy!
Macros Per Serving (without optional ingredients):
292 calories – 42g protein, 9g carbs, 7g fat
Meal Prep Tip:
If you’re going easy on the carbs, spoon this over some lettuce for a Chicken Fajita salad. If you have the carbs, my favorite is to do fajitas over rice. Your standard BRO Basic rice will work :)
Meal Prep Staples!
Meal Prep Staples!
These are items I find really easy to have on hand and throw into meals. Not all your meal prepping needs to be big cooked meals. You can have regular lunch items you like. For example, in a rush it’s not uncommon for me to do tuna and oatmeal for a lunch LOL It’s easy and fits my macros without any work, but I know it’s not exciting :-)
- Tuna (in water) – add mustard or hot sauce. Easy protein! On the go, the packets are nice too.
- Canned Chicken – Breast meat – I wouldn’t eat this every day, but in a pinch it’s great!
- Cartons of Egg Whites – No fat, all protein. Scrambled eggs in the morning is so easy. You don’t even have to prep in advance!
- 0% Greek Yogurt – LOVE THIS! Buy it in the big containers and use it for a snack at night!
- 0% Cottage Cheese – not my favorite but you can’t argue with its macros. A big tub will last you a while too. Good casein protein.
- Deli ham or turkey – great for sandwiches or salads. You do need a lot to get enough protein if it’s your only protein source. So buy accordingly.
- Protein Bars – not a cop out LOL I love Quest Bars. Keep a box at work for emergencies! That is prepping!
Now Meal Prep For Fat Loss!
It’s now time to actually do it! I know a lot of people love to do this Sunday evening and get as much planned as they can for the week. If you meal prep all your lunches and have Shakeology for breakfast, think of how easy you have made your day. Plan with the end in mind and get some dinners planned and you will be set!
In the comments, I would love to hear any of your GO-TO meal prep recipes. Do you have any? I hope this helps you crush some meal prep!
Need a coach?
My email: coachwayne@teamripped.com
IG: @wayne_wyatt
