In my last post (How the Boy Scout Motto Can Help You Reach Your Goals) I focused a lot on being prepared and setting yourself up for success. One way that we prepare for success in our house is by meal prepping lunches and snacks. This way we have them ready to go with no hassle. We have consistently been using this method for the past 6 months and it has been a game changer for us. We typically will prepare a weeks worth of lunches on Sunday so we are ready for the week. The following is a breakdown of what we will prepare for our lunches and snacks.
A whole bunch of veggies and a whole bunch of chicken! We will roast broccoli in the oven and cook the chicken in the crockpot. Both of which are very simple and easy. The portions will depend on how much you personally will need for lunch. We typically will cook around 6 – 8 heads of broccoli for the week and a big bag of frozen chicken (around 6 chicken breasts). The broccoli we will drizzle olive oil on and then add some salt and pepper, cook in the oven at 400 till they are done (15 – 20 min: keep an eye on them so they don’t turn black).
The chicken you can just dump in the crockpot and set for 6 hours on high (this is for frozen, if using fresh it would be around 3-4 hours). We will sometimes add some wing sauce or other seasoning. But I also like to just cook it plain and then add sauce later depending on what I’m wanting. Cut into the chicken to make sure it is cooked all the way through. We like to shred it using an electronic mixer, but that is optional. Then we separate it out into portions along with the broccoli and store it in Tupperware for easy grab n’go.
I like to do a mixed greens salad every day. This is a great way to get some more veggies into your diet. We will buy big containers of spinach and a couple heads of lettuce. Separate it all out into even portions. We usually make 8 or 9 salads since my wife and I will both eat these during the week. We will top the greens with some nuts or seeds, cherry tomatoes and carrots. This is a great place where you can get creative and add what you like to make the salad appealing to you! Try to stay with raw, fruits, veggies, nuts and seeds. Find which combos work for you! I’ll also portion out salad dressing in some small containers so it is quick to grab as well.
I really prefer to snack on fruits and nuts. Veggies and nuts are obviously an amazing option as well. I’ll usually do apples, oranges, grapes, halos or cuties along with some almonds, walnuts or cashews. Remember, it’s important to understand that nuts are very energy dense, so we don’t need a lot of them. About a thumb’s size is a good portion for women, and two thumbs for men. Raw is best. Roasted and salted taste great, but it is easy to overeat them when they are heavily salted. I find it helpful to portion them out in small tupperware containers so I can’t just keep eating the whole tin!
And there you have it! simple quick and easy. With the exception of the cooking time for the chicken, the rest of this preparation should only take an hour. It may take a few times, but as you get more comfortable you will be able to speed up the process. The extra time spent on the weekend will help you save money and time during the week! It will also help you stay consistent with your nutrition and goals. You are preparing yourself for success! It feels good to have lunches taken care of for the week. It allows you to free your mind of that concern. You can focus on other tasks knowing your daily nutrition is already taken care of! If you have never tried meal prepping for the week I would strongly encourage you to give it a shot. These simple and easy solutions are a great place to start your meal prep. From here you can build it out, add variety, find what works for you. Good luck, stay after your goals, and keep living lean!