Preparing food for the week/day?

Nycest · Post by **Nycest** » Thu Jul 03, 2008 2:00 pm

Hello All,

I just started on a clean food diet + exercise (HIIT 3x/week, WT 3x/week). I've been able to stay on track and I think its just the pure motivation to be fit again that drives me. I allow myself to cheat once a week with one meal so that I don't go crazy, but I avoid sweets alltogether. I'll have maybe pizza or something, anyways...

I want to start eating more veggies and solid protein. However, I find it hard to do so cause I'm at work at 7:30am and I get home at about 5:15, so its hard to have any in between. Unless I prepare before I go to work in the mornings after workouts.

Question is, should I prepare every morning OR is it ok to prepare on sundays and just have everything ready for the week (or is that just gross)? Or the night before?

littleshelly · Post by **littleshelly** » Thu Jul 03, 2008 3:18 pm

I am no expert and am just learning about clean eating myself. This board is great for that. Very nice people with lots of useful information. Anyway I am in the same boat. Work all day and don't want to go home after work and think about what I need to make. I also plan ahead for lunch. Here are some of favorites.
I cook up veggies in a pan, sprayed with olive oil non fat cooking spray. I put different veggies in. Peppers, especially hot peppers which are excellent for your health and speed up your metabolism. Mushrooms, onions, tomatoes, zucchini, squash, sweet potatoes, cabbage, peas, cauliflower, broccoli and so on. I season with chili powder, onion powder, garlic powder, paprika, red and black pepper. Cook that up and put it in a Tupperware dish and keep it in the frig. Then I mix it with whole wheat pasta, brown rice, chicken anything healthy that you like for dinner. It is very good.
I also always have fresh fruit cut up in a Tupperware dish. Watermelon, cantelop, peaches, strawberries, grapes, kiwi, apples, oranges, grapefruit and eat that with lunch. Little bit everyday. Try to eat the fruit before 12 or 1 in the afternoon.
I make a salad with as many veggies as I can and keep that in a Tupperware also. Use salsa, green taco sauce or vinegar as dressing.
For lunch at work some of favorites are:
Salad
Fruit
Sweet Potatoes
Turkey, tuna or chicken wraps or pitas
Egg beaters in a pita or wrap with hot peppers and hot sauce
Turkey, tuna or chicken on whole wheat bread

Another quick way to cook veggies at home after work is to put them in one of those microwave steamer bags. Very good.
I bake chicken, fish, chili, spaghetti sauce, tuna casserole, turkey casserole at home on the weekend ahead of time and just heat that up after work also. I have some really healthy recepies for tuna and turkey casserole and also chili and veggi pasta sauce. Can also use a Crockpot.
Baked fish is also quick to heat up.
Boca burgers, turkey burgers and quick and easy too.
I make french fries from Butternut squash that are delicious. Just cut up the squash in the shape of fries. Put the pieces in a bowl. Spray with a little non-fat olive oil cooking spray and sprinkle with your favorite seasonings. Put on a cookie sheet sprayed with the non-fat cooking spray and bake until crispy. So good.
Baked sweet potatoes and also quick and easy. Can make fries out of those also.
Yogurt with fruit.
Waffles and pancakes with whole wheat pancake mix and sugar free Mrs. Butterworths syrup or sugar free Smucker's strawberry topping and fruit.
I make toasted cheese on whole wheat bread. I use the non-fat cooking spray instead of butter and put turkey and fat free sharp cheddar cheese on it and cook it in a pan until melted. That is really good and the Bordens fat free sharp cheddar is very good and only 30 calories a slice. I could go on and on. I invent recipes that are really tasty but low in fat and sugar.
I have a cheat meal once a week also and eat a chocolate chip cookie bar and a brownie that day. I LOVE it and it keeps me from cheating at other times. Friday is cheat dinner day and I think about the stupid brownie and cookie all day.

Pizza is good for you if you use the right crust and sauce and use just a little cheese or no cheese and veggies or some grilled chicken. I make own pizza too. Whole wheat crust. Tomatoe paste or some of homemade pasta sauce and tons of veggies. I love pizza too and order it out also. Just light on the cheese and no meat. Plenty of veggies.
I eat a lot of hot peppers, habenaro, jalepanio, mexican peppers. They are good and so good for you. Do a Google search on the health benefits of cayenne peppers. I also drink tons of water.

woodshedder · Post by **woodshedder** » Thu Jul 03, 2008 5:44 pm

Nycest wrote:Question is, should I prepare every morning OR is it ok to prepare on sundays and just have everything ready for the week (or is that just gross)? Or the night before?

Gross? I know some people who won't eat leftovers, but then again, there are people in the world who would love to simply have enough to eat, and would love I imagine to have some food prepared a week in advance. Anyhoo, I make a big batch of beans and rice and keep it in the fridge up to three weeks. Works fine!

littleshelly · Post by **littleshelly** » Thu Jul 03, 2008 6:05 pm

Left over's are a staple at house. We love them. I work 2 jobs, take are of the house and family and workout for 1 1/2-2 hours a day so making food ahead of time is key!

littleshelly · Post by **littleshelly** » Thu Jul 03, 2008 7:08 pm

No, I don't do that. If I cook on Sunday we eat it for 3 days maybe. Never keep meat or cooked foods longer than that. Usually the fruit and salad will last until Thursday or Friday. I'm not crazy man

I clean frig and throw stuff out once a week. Very careful and clean about food and everything else.

swanso5 · Post by **swanso5** » Thu Jul 03, 2008 8:29 pm

i cook a stew once a week that last 4 - 5 days and i pack other stuff that i cook before i go or the night before...either way is fine depending on your time

Christopheel · Post by **Christopheel** » Thu Jul 03, 2008 8:50 pm

I prepare meals at nights.

When I cook I usually do :

Veggies for 3 days, after 4 they usually taste shit lol.
Meat for 6 days

Nothing really hard to do, I currently workout, work 40 hours at a gym and few hours there and there at local's "depanneur" for few extra$ and I have no problem planning all meals.

monnie32 · Post by **monnie32** » Fri Jul 04, 2008 3:03 pm

littleshelly you had mentioned a lot of good meal ideas can you share some more?

littleshelly · Post by **littleshelly** » Fri Jul 04, 2008 5:00 pm

monnie32 wrote:littleshelly you had mentioned a lot of good meal ideas can you share some more?

I list a bunch of ideas above. Normally I alter recipes to be more low cal and healthy. For example

tuna noodle casserole.
I use shataki noodles and ronzoni pasta. I mix them half and half
1 cup of fat free plain yogurt.
1 can of tuna in water
1 can of peas. No salt added
1 can of fat free mushroom soup
1 cup of chopped fresh mushrooms and onions
1 cup of chopped peppers. I like hot and sweet mixed
garlic powder, onion, powder, chili powder and paprika to taste
I boil the noodles and season them and set them to the side
I mix the other ingredients in a mixing bowl and season that
Then I mix it all together and put it in a casserole dish sprayed with non-fat olive oil cooking spray and bake at 350 for about 40 minutes or so.

Chili
Mixture of beans. I like black, light red kidney and chili beans
Low sodium spicy V8 juice
1 can of diced tomatoes
1 can of green chili's
1 cup or more chopped hot and sweet peppers
1 can of tomato paste
Turkey burger if you want. Sometimes I add it, sometimes not
Mix together and spice with garlic powder, onion, powder, chili powder and paprika to taste
Put in slow cooker and cook until done. Few hours

Spaghetti sauce
1 can or more diced tomatoes
1 jar of store bought marinara sauce. I shop around and find the lowest calorie sauce
1 can of green chili's
chopped hot and sweet peppers
Zucchini
Sliced fresh mushrooms
Turkey burger if you like
Cook in slow cooker or on stove until done

Taco's and burritos
Fry turkey burger. Season with garlic powder, onion, powder, chili powder and paprika and taco seasoning mix to taste
1 can of green chili's
1 can diced tomatoes
Mix in one can of black or fat free refried beans and cook until done
I use Josephs Heart Friendly Oat Bran and Whole Wheat Four Pita for the taco shells. I cut them in half. Makes 2 tacos and they are 60 calories each.

Flatout Light wheat wraps for the burrito wraps. 90 calories each
I cut up lettuce, tomatoes, olives, peppers to top the tacos and burritos. I use hot sauce or green taco sauce as a topping also.
Salsa and chips I use Tostitos baked light tortilla chips.

Squash fries
Cut up a butternut squash in the shape of fries
Put the pieces in a large mixing bowl and season with garlic powder, onion powder, paprika, chili powder and red pepper.
Spray a cookie sheet with non-fat olive oil cooking spray. Line the squash fries up in a single layer and bake at 350 until done. Crispy. I dip them in salsa or mustard.

Stew
Cook turkey, chicken or beef. Season with garlic powder, onion powder, paprika, chili powder and red pepper.
Cut up potatoes, carrots and put in pot or slow cooker
Add chopped onion, peas, mushrooms, chopped hot and sweet peppers, chopped zucchini whatever you like. Add a can of fat free beef or chicken broth and cook until done.

I eat salad with almost ever meal. Love spinach, corn on the cob, fresh fruit.

Nycest · Post by **Nycest** » Fri Jul 04, 2008 10:09 pm

Wow, you guys are great...thanks...I might do certain things on Sundays, and prepare the nights before. I'll see how that works out.

Shelly - you outdid yourself, thanks for the recipes...

littleshelly · Post by **littleshelly** » Sat Jul 05, 2008 3:13 am

Nycest wrote:Wow, you guys are great...thanks...I might do certain things on Sundays, and prepare the nights before. I'll see how that works out.

Shelly - you outdid yourself, thanks for the recipes...

You're welcome Nycest. I see you are in the tech field to. I do tech support also. Stressful job huh??

Nycest · Post by **Nycest** » Sat Jul 05, 2008 9:06 am

littleshelly wrote:You're welcome Nycest. I see you are in the tech field to. I do tech support also. Stressful job huh??

Yea, it def is a stressful job. It has its ups. But I think the most annoying part, is that EVERYONE I know outside of work calls me for help with their computers.

littleshelly · Post by **littleshelly** » Sat Jul 05, 2008 4:41 pm

Yep, everyone wants free advice. I don't mind most of the time. It only bothers me when I get a break at work and have 15 minutes to eat and get tea.

Nycest · Post by **Nycest** » Sun Jul 06, 2008 10:17 pm

So, sunday night, and i decided to prepare food for Monday. Its easier and it'll be fresher than having it stored for days. It helps to plan out your meals the day before. Great stuff! frozen vegetables are great, easy to cook and i store them in tupperware for the next day...

littleshelly · Post by **littleshelly** » Mon Jul 07, 2008 6:54 am

Sunday is cooking day too. Yesterday I made a mexican dinner. Very good, healthy and we will have leftovers for 2-3 days. Also made a really good cabbage, turnip green, pepper, onion, noodle dish that everyone loved.
I wish brownies and chocolate chip cookies were good for you.

Preparing food for the week/day?

Preparing food for the week/day?

Re: Preparing food for the week/day?