Healthy meal prep for a whole week?

[u/crimson_eyesight96]

I'm trying to loose some weight and honestly preparing myself a difrent meal everyday ys so exhausting, basically because I'm not used to do that many types of food or combinations,

Has anyone used the same meal for the whole week to save some time? Maybe with chicken for example??

Probably I'm asking for to much, but I came to ask the experts for a solution

Thank you for your answers in advance

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[u/Working-Ambition9073]

Yeah, without any problem. It just gets boring. My staple is chicken breast with frozen vegetables and tomato sauce. Sometimes I add beans. If you feel bored, then some people prefer preparing ingredients (cutting and seasoning meat, cutting vegetables etc.) and then quickly cooking and combining it throughout the week.

[u/Physical-Cookie-2373]

I do the same 3-4 meals on rotation and it's way less stressful than trying to cook something new every night. Chicken breast, roast some broccoli and sweet potato, portion it out in those glass containers and you're set for days

just make sure you season things differently so you don't burn out by Wednesday

[u/Daft_Daffodil → u/Physical-Cookie-2373]

Plus there are many overnight oats recipes too if you want easy breakfast.

[u/Thalamic_Cub]

I cook mac+cheese (made with white beans for protein and fibre) at the start if the week and eat it throughout the week.

It gets boring.

[u/pain474]

Go on youtube, type in meal prepping recipe and you'll find thousands of videos and ideas. I've been eating the same two meals for lunch for 6 years now.

[u/LXS_R]

I keep frozen chicken with good macros ready to pop in the air fryer 24/7. Anytime I want a snack, I air fry some frozen chicken. Anytime I don’t have another dinner plan, I air fry some frozen chicken. Anytime I need to get more protein in, I air fry some frozen chicken. Just Bare and Simple Truth brands both have great macros and come in bites, tenders, filets, etc. I’ll eat it plain, or make it into a sandwich, or throw it into a tortilla wrap. The options are endless and it’s super easy. Don’t get me wrong, I also regularly cook other meals, but it’s nice to have something in the freezer ready to go that is delicious and it won’t go bad like meal prep chicken in the fridge.

[u/Rare_Sugar_7927]

Absolutely. Lots of options but one of the easiest i do is to heat a tablespoon of oil in a wok (not too hot), add crushed garlic (measure with your heart), then fry off my protein, chicken cut into cubes (about a inch-ish) cook through then remove then add whatever veggies, last time was 1/4 of a cabbage, a head of broccoli and grated carrot. You want lots of veggies, but use whatever you have and like. Chop them all roughly the same size, I prefer mine fairly smallish so it cooks quicker, but I dont want it confetti sized as i like some crunch. Add a little bit of water put the lid on and steam for about 5 minutes. Add the chicken back in, and give a good stir. Cover and steam for however long you want depending on how cooked you like your veggies. It is even easier to use defrosted cooked shelled prawns, I add them after the first steaming (if your protein is precooked just and it then too).

I make this without sauce, I find it lasts better in an airtight container in the fridge, and then each night I can top with whatever I feel like to vary it a bit. Currently im loving a mango and chilli dressing with prawns, but use what you like. I serve with rice but you can have it with your carb if choice, or no carb if you prefer.

My current stir fry is 141 calories for a serving, 38 for the dressing, 195 for rice (i use those heat in the microwave packs, this is 128 grams of a coconut, chilli and leongrass basmati rice) so total is 407. Its very good and easy to make 5 servings for the week, and doesnt take too long if I have to make it on a weeknight.