Vutulaki wrote:Anastasios wrote:
How about you log your nutrition data in the thread?
The only way that will work is if I get my meal prep game up to speed which is near impossible without a commerical kitchen.
Ive got a digital scale and containers now which is a start but trying to cook 5kg of chicken in one batch in a residential setting coupled with my laziness and poor forward planning skills is going to be tough
I guess I can devote 2 hours every Sunday to prepping 28 meals.
Whats the street maths here?
Say I need 200g+ of protein
200/4 - 50g per meal with one at least coming from a shake which is nearly exactly 50g with two scoops
So I need 3 meals a day prepped at 50g per day
Say I eat chicken only at 31g of protein per 100g of cooked chicken right?
Whats that? 161g of cooked chicken per meal x 3 meals x 7 days is 3.387KG call it 3.5kg of cooked chicken
Oh fuck now I have to work out the calories and shit
This is a fucking nightmare
Don't count the calories. Save that for later. One milestone at a time.
Make it simple first and achieve 20 prepped meals per week.
Recipe #1 Garlic chicken
~1kg chicken breast
1tbsp soy sauce
2tbsp oyster sauce
1tbsp sugar
some white pepper (half teaspoon)
1 garlic clove
Garlic on the pan first, then chopped up chicken. When the chicken is cooked, add the sauces, stir for less than 5 minutes and make sure chicken is cooked thorough.
Recipe #2 Chicken pineapple cashew
~1kg chicken breast
250g cashew nuts
1 whole red paprika
1tbsp oyster sauce
1tbsp soy sauce
1tbsp sugar
1.5tbsp ketchup
Roast the cashew on the pan until its dark. Do this or else the cashew gets too mushy. Cook chicken and paprika on pan until its done, then add all sauces and cashew nuts, stir for max 5 minutes and make sure chicken is cooked thoroughly.
Recipe #3 Tonkatsu chicken
~1kg chicken
5 eggs
Breadcrumbs (I use Panko)
"Butterfly" the chicken breast so you have a thin and wide breast. Dip in whisked eggs and then dip in breadcrumbs and fry. Goes well with Tonkatsu sauce or other sauces as well
Recipe #4 Chicken tortilla wraps
Just fry the chicken breasts and slice it up. I prefer Santa Maria corn/wheat tortillas. I just spread sriracha mayo on it except the edge, one slice of cheese and wrap it and freeze it. I then heat it in the air frier in the morning and eat my breakfast in the car.
Make use of your free labor, your kids. If they protest, remind them that they are black.
Carbs: Jasmine rice is the easiest choice here and you can adjust accordingly with your weight progress. If you start at 50g uncooked rice per meal you will be losing weight pretty damn sure, that's just 40g carbs.
Pan: Buy a proper pan to do a proper job. Be out on the look for a cast iron pan. I spent a lot, $100 on a Le Creuset when it went on a crazy sale, normally they go for $200. You can do the same job with a cheaper cast iron pan but it will need some seasoning. Cheap grocery store pans just suck, the food gets stuck on them, they get scratched too easily and the temperature swings too much when you put food on it. Cast iron takes a couple minutes to get a good temp but it holds well and makes cooking easy, especially since it also doesn't stick and is childishly easy to clean. Cast iron pans also add easily absorbable iron to your food.
First things first, dial in getting the meals cooked and the meals eaten. Then I'll count the calories for you. Just post up pictures so I can see the portions and everything.
