How To Cook A Week's Worth Of Healthy Meals In 2 Hours (Part 3: Meals)

Alright folks this is going to be the last blog in our series on how to meal prep, in the first installments we spoke about grocery shopping, and I provided a shopping list. You can find the first blog HERE.

In the second blog of the series we covered a step by process of batch cooking, including everything from the food and the utensils you’ll need all the way to how long each each food should take to cook. You can find that blog HERE.

This week we are going to cover a simple strategy for taking the pre cooked food and making quick and easy meals on the go!

As a quick refresher we’re going to cover how to measure food portions using your hand as the measuring tool.

Meal Portions Without a Scale

For our purposes the measuring tool we are going to use for portion sizes happens to be attached to your wrist and you have two of them. Your hand (thumb, palm and fist).

1.) Base each meal around 1-2 palm sized portions of protein:

  • Men aim for 2 palm sized portions of protein per meal
     

  • Women should aim for 1 palm sized portion per meal  
     

  • Precooked Protein sources: eggs, ground beef, chicken or turkey or rotisserie chicken.
     

2.) Include 2 closed fist portions of non starchy vegetables:

  • Men and women should both aim for 2 closed fist portions of  non starchy vegetables per meal.
     

  • Non Starchy Vegetables: Celery, carrots, brussel sprouts, kale, spinach, purple cabbage, asparagus, cauliflower. Really any non starchy vegetable you want to cook or eat raw works here.

 

3.) Add 1-2 thumb sized portions of fat/Oil for cooking and flavor:

  • Men should include 2  thumb sized portions of oils or fat to each meal
     

  • Women should include 1-1.5 thumb sized portion of fats or oils to meals

Fats: These fats will have usually been added during the cooking process but for salads adding olive oil, avocado oil or macadamia nut oil to a salad or having some nut butters or shredded coconut goes here.

3.5) Nuts and seeds should be eaten like a condiment, small portions when you decide to have them; ½ open cupped hand:

  • I wouldn’t go beyond one serving per meal. There are much more nutrient dense foods that should be the focus of a meal.     
     

  • The best options are organic and raw: walnuts, almonds, macadamias, hazelnuts, pumpkin seeds, sunflower seeds, hemp seeds, cashews.

 

4.) When adding denser carbohydrates put 1-2 closed fist portions on your plate, or in your tupperware:

  • Centering your carbohydrates mainly in the pre and post workout window can be helpful for providing a fast acting source of fuel during workouts, and having the majority of your carbs post workout helps with recovery.
     

  • Base carbohydrate intake on how active you were for the day, and the amount of lean mass you have. Those who are leaner can tolerate carbohydrates better than those that have a lot of weight to lose.
     

  • Sources of Starch: sweet potatoes, yams, potatoes, oatmeal. Harder charging athletes who have a high volume of training could benefit from some white rice.

Pro Tip: Do yourself a favor and find Okinawan purple sweet potatoes, they are typically found at most asian food stores. They are white/grey on the outside and purple on the inside, they taste like birthday cake. Thank me later!

 

5.) If fruit is part of your meal use ½ - 1 closed palm sized portion: 

  • If you are going to have fruit I would limit it to one serving at two meals/snack out of the day.
     

  • Local in season fruit is preferred: The kind of fruit that will be available to you will vary on the region you’re living in but some good go to’s are berries, apples, bananas, cherries or pears. Plantains are great for getting some extra carbs in.

 

Putting The Food To Work:

These meals are ideas to be viewed as a template, they are not written in stone and have been developed to encourage creative thinking around food.

As I’ve mentioned in previous blogs I want to teach people to fish, not give them the fish, hence why I didn’t write out an exhaustive meal plan.

Using the rule of thumb, palm and first from above and the grocery list you could combine these foods into endless combinations that taste delicious and are nutrient dense.

If there is a food on the list you don’t like simply swap it out for another food in the same food group such as fruit for fruit or a fat for a fat or a protein source for a protein source. It’s that simple!
 

Day 1:

Breakfast:

  • 2-3 hard boiled eggs

  • ¼  avocado

  • ½ handful of berries

Lunch:

  • 2  closed fist portions of non starchy vegetables

  • 1-2 palms of rotisserie chicken, ground beef or turkey

  • 1.5- 2 thumbs of almonds

  • Add starches if lunch before your workout  ( 1 closed fist portion of potato or sweet potato)

Dinner:

  • Salad: Spinach, kale,  multi colored carrots, ¼ avocado, cherry tomatoes, celery, bell peppers, 2 thumbs worth olive oil, added vinegar

  • 1-2 pre cooked chicken sausages

  • 1-2 closed fist portions of potatoes, sweet potatoes or white rice

  •  

Day 2:

Breakfast:

  • 2-3 eggs

  • 1-2 thumbs of nuts/nut butter  or coconut chips

  • ½ handful apple slices

Lunch:

  • Salad: Purple cabbage, cucumber, 1-2 thumb of walnuts, ½ handful of strawberries sliced up, kale or spinach, cherry tomatoes, olive oils and vinegar

  • Add protein to salad: 1-2 closed fist portions of pre cooked shrimp, precooked sausage, precooked burger patty.

  • Add extra carbs if lunch before your workout  (1 full plantain or banana)

Dinner:

  • 1-2 closed fist portions of pre cooked pan roasted vegetables (brussel sprouts, carrots, asparagus, cauliflower)

  • 1-2 palm sized portions of ground beef, turkey or chicken

  • 1-2 closed fist portions of potatoes, sweet potatoes or white rice

 

Day 3:

Breakfast:

  • 1-2 precooked chicken sausage  

  • ¼ -½ avocado

  • ½ handful berries

Lunch:

  • 1-2 closed fist portion of vegetables from the crockpot recipe

  • 1-2 palms worth of roast from the crockpot recipe  

Dinner:

  • 1-2 palms worth of cooked salmon

  • 1-2 closed fist portion of pan roasted vegetables

  • 1-2 closed fist portion of potatoes, sweet potatoes or white rice.


This blog series was designed to show that meal prep and eating better doesn’t need to over the top expensive, nor do you need to spend hours in the kitchen each night of the week.

You can cook once or twice and spend the the rest of your time living your life, and doing much more fun activities.

The key is to have a plan and a method to meal prep, and making sure you’re staying consistent and enjoying the foods you’re eating this makes it more fun! 

As always I appreciate you taking the time to read today, and If you’re looking for support and guidance in the process of developing new habits around nutrition, fat loss or meal planning, I have three open spots this week for a FREE strategy call, don't miss out on this!

Fill out the form below and we’ll  get on a call to discuss how to achieve the results you desire, and start putting together a plan. I want to provide you with as much value as possible during the call.

Whether you decide to work with me or not I can guarantee you will leave this call with the action steps necessary to get you closer to your goals.

 

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