Do you feel like you are wasting your life away meal prepping all the time? Do you even know what the heck I am even talking about??? Well if you are a bodybuilder or just trying to sculpt out your ideal body, chances are you are familiar with meal prepping. Many people meal prep on Sundays so they have all their food for the week. Sometimes this process can take half the day! Here are a few tips to help cut down the time you spend meal prepping each week:
Cook your protein in bulk (And I mean BULK!) – Assuming you are not a vegan or vegetarian, you most likely cook either chicken, fish or turkey as your protein for your meals. Instead of cooking for the a few days or a week, cook for TWO weeks! Sure you will take more time meal prepping that day, but it does not take double the time to cook double as much. I personally buy two 10 lb bags of frozen chicken. I grill the first bag, and while the second batch is grilling I cut up and bag the first batch. I weigh out around 6.5 oz portions, throw it in a ziplock bag and put it in the fridge. The second batch I do the same, but put in the freezer so it doesn’t go bad! Just eat the fridge portions first, and then it’s on to your reserves in the freezer. All you need to do is microwave the refrigerated chicken for about one minute, and the frozen ones take about two and a half minutes!
Make rice in bulk (Yep, major bulk for this one, too!) – For my carbs, I eat mainly brown rice. Besides the fact that I like the taste of it, it is one of the easiest carbs to make in bulk. I bought a rice cooker for $29.99 from Costco, and it is worth every cent. I can make up to 10 cups of rice at a time in as little as 40 minutes. I usually end up making 6-8 cups which equates to a LOT of rice. I store it in a large Rubbermaid container and refrigerate it. Then I just take a portion and microwave it for each meal. Once it’s running low, I make another batch. You can store rice in the fridge for about a week. MUCH easier than making rice all the time!
Buy large bags of frozen vegetables – Whatever your veggie pick is, it doesn’t really matter as long as you buy it frozen. Hit up Costco or just buy a bunch of bags at the grocery store. I personally buy frozen organic broccoli from Costco. Just throw a few broccoli florets in a bowl, microwave for about 2:00 to 2:30 and voila! You’ve got vegetables!
I realize most of you like variety and do not everyone eats chicken, brown rice and vegetables for their meals every day. However, this method not only saves you time, but it makes it very easy to switch things up. You can grill fish, steak, bison or whatever meat you want to in bulk. For the carbs, instead of brown rice you can do the same thing with quinoa or a different type of rice such as jasmine or white rice. Instead of broccoli you can switch it up to mixed vegetables, edamame, brussel sprouts or anything you can find frozen that you enjoy. Just so you have the fridge and freezer space, meal prepping in very large quantities can save you a lot of time that can be spent doing things that are a little more exciting!