Meal preparation of food for a week

Hello. I want to talk about how you can cook for a whole week after standing at the stove for several hours. I think this post will be useful to people who adhere to a specific diet, i.e., athletes and those who follow their figure but do not want to spend time everyday cooking.

Immediately make a reservation, I saw this method of procurement in one of the videos of Friendship Oblomov and at first, did according to his commandments. After several weeks, I realized some of the shortcomings of his method, which I will discuss below.

The main rules of this method of Meal Prep:

1. We need plastic containers that can be put in the freezer and heated in the microwave. Preferably the same – so there will be less fuss with covers. I have 15 of them – 3 for each working day.

2. All the food will freeze. Do not be alarmed, after defrosting the food remains tasty (if you take the cooked food for 100%, then after defrosting it will be 80 – 90% according to my taste).

3. The formula of the dish is as follows: side dish + meat/fish + vegetables.

About the ingredients.

As a side dish, I usually use buckwheat, rice, and pasta. A friend said in his video that pasta after freezing is worse than buckwheat and rice. For me, they don’t get any worse.

You can take any meat you like. You can take the fish. I usually make chicken and turkey fillets (sometimes beef for goulash).

There are no vegetables in the original recipe, but whatever the dish seemed too dry and fresh it is better to bake them in the oven and add.

A friend recommended adding sauces to meat. I do not see the point in this, because in my experience, the sauce will be absorbed before freezing, and if it is not, it will be hot after heating.

I bought 3.2 kg of chicken, 600 g of mushrooms, three bell peppers, one zucchini, 700 g of broccoli, 180 g of butter, a pack of sour cream, a box of ketchup, seasonings, garlic, and onions. I already had cereals and pasta.

Stage 1. Cooking vegetables and champignons.

Cut vegetables and champignons as you like. Put them on a baking sheet. Sprinkle with salt and pepper (or a mixture of peppers). Bake them for 20-30 minutes at 150 – 180 degrees.

Stage 2. While preparing the vegetables, we put on the side dishes.

In addition to side dishes, I started making chicken goulash.

First, fried finely chopped onion and four cloves of garlic, then added chicken and sprinkled with Provencal herbs. When the chicken turned white, added ketchup and some water. Reduced the fire and left to stew.

Stage 3. Cooking the remaining meat.

I sprinkle the meat with salt and a mixture of peppers, then fry in a hot pan for 2 minutes on each side. When frying, add rosemary, thyme, and garlic cloves.

Stage 4. Cooking butter.

As in the original recipe from Crush, I make butter with fried onions, garlic, and finely chopped parsley and dill. The only difference is that I do not make sausage from this oil but immediately spread it in containers on a spoon.

Here is the amount of food I received in the end.

All this food is neatly packed in containers. Each container produces about 350 – 400 g of food.

Then the containers are cleaned in the freezer. The vessels that you take tomorrow for work/study can be left in the refrigerator. Every evening, I shift three containers from the freezer to the fridge so that the next day at work, I don’t warm for too long in the microwave. If you would like more information about meal prep services, click here

The results.

I spent on cooking such an amount of food a little more than 3 hours, taking into account washing dishes, stoves, etc.

The average price for such a set of products in my city is 1300 – 1800 rubles, and depending on what is left from last week. For example, I did not have to buy cereals, pasta, seasonings.

The calorie content of food in 1 container is approximately 400 – 450 kcal.