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How to Make Meal Prepping Easier, Part 4

By now you should have some great ideas that you are ready to take action on when it comes to how to prep your meals for the week, and how it can be much easier then you thought.

If you missed any of the first 3 parts of this series, check them out first:

Part 1

Part 2

Part 3

Today we are going into some of my favorite parts of meal prep…

Portions

Most of us have an issue with portions, we either eat way more then we need, or sometimes we don’t eat enough of certain types of foods.

Here at RAW Fitness, we make sure when we are building our nutrition meal plans for our members or for our Transformation challenges, we adjust it to hit proper portions based on an individuals needs.

This is very important, as we can meal prep, but to get results, and live a healthy lifestyle, our portions need to be in check here too.

With that said, let’s get into proper portions for our meals.

When we refer to portions, we don’t just mean the size of your plate.

We are specifically referring to your macro-nutritients.

What are macros?

Protein
Fat
Carbs
Veggies (not a macro, but we categorize it in here to have a goal for a certain amount of protein)

When it comes to these, we should have a certain amount to eat on a daily basis. Men and women generally will have different needs, and individuals will have different needs as well.

Today we will not get into all of the individualization based on body types and all of that, that is something that takes more time and is a longer topic, something we try to work on with our members here at RAW.

But we will go over today what is a general good template that most people will do well with.

During the course of the day, the average woman should have about:

3-4 servings of a protein a day
2-3 servings of a carbohydrate a day
2-3 servings of a fat a day
4-6 servings (or more) of a non-starch veggie a day

Men should have about the same, however, their portions are basically double what the women’s portions are.

If you broke this down into a single meal it would be close to 1 of each per meal, 1 protein serving, 1 fat serving, 1 carb serving, and 1 veggie serving a meal.

It doesn’t always have to be that precise, however, it is just easy to look at it based on per meal or per day.

So what is a serving?

Glad you asked!

Servings:

Protein:
Women: 1 open palm size (about the size of your palm) or about 20-25 grams of protein or about 4 oz.
Men: 2 open palm size (about the size of 2 palms) or 45-50 grams of protein or about 8 oz.

Carbs:
Women: 1 cupped handful or about 20-25 grams of carbs or about 1/2 cup
Men: 2 cupped handfuls or about 45-50 grams of carbs or about 1 cup

Fat:
Women: 1 thumb size serving or about 10-15 grams of fat or about 1 tbsp.
Men: 2 thumb size servings or about 20-25 grams of fat or about 2 tbsp.

Veggies:
Women: 1 fist size serving or about 1 cup
Men: you guessed it, 2 fist size servings or about 2 cups

 

Here are some of the best options of each (you may notice many of them where listed in Part 2 of this series):

Proteins:
Chicken
Grass Fed Lean Beef
Turkey
Seafood
Eggs
Cottage Cheese
Protein Powder
Lamb
Game Meat
Greek Yogurt
Lean Pork
Apple Gate or Boar’s Head Low-Sodium Deli Meat

Carbs:
Fruit
Whole Grains
Sweet Potato
Red Skin Potato
Carrots/Corn/Peas
Legumes/Beans
Rice
Quinoa
Oats
Squash
Sprouted Bread
Low Carb Wraps

Fats:
Nuts/Seeds
Nut butters
Grass fed butter
Olive oil
Walnut oil
Avocado
Cheeses
Coconut oil
Olives

Veggies:
Broccoli
Spinach
Kale
Romaine
Arugula
Collard Greens
Chard
Cabbage
Asparagus
Brussel sprouts
Green Beans
Onion
Beets
Peppers
Sauerkraut
Cucumbers
Radish
Celery
Cauliflower
Zucchini
Artichoke
Eggplant
Sprouts
Edamame
Tomato or sauce
Garlic

Condiments/Seasonings:
Tomato Sauce/Paste
Vinegar Based Low Sugar Dressing
Olive Oil
Any Herbs
Citrus Fruits
Mustard
Hot Sauce
Low Sodium Salsa
Raw Local Honey
Garlic
Cayenne
Cinnamon
Any Quality Low-Sodium Seasoning in Moderation
Unsweetened almond/coconut milk
Coconut Amino
Sauerkraut
Nuts and nut butters
Some Grass Fed Butter
Balsamic
Apple Cider Vinegar
Low Sodium Broth/Stock
Yogurt
Stevia
Himalayan or Celtic Sea Salt
Pepper
Protein Powder
Low Sugar Ketchup without High Fructose Corn Syrup
Tomato Sauce/Paste
Ginger Root
Turmeric

That’s a lot of options right there!

You can make so many different types of dishes with all of these ingredients, and now you know how much of each you need.

But to make it a little easier for you we have 3 lunch recipes for you, and 2 snack recipes for meal planning made simple.

Lunch Recipe #1

BBQ Chicken Bowls

Prep time: 20 min.
Cook time 20 min.
Serves: 4 smaller servings

1 lb. of chicken breast
1/2 cup BBQ Sauce
3 cups of cooked rice (about 1 cup uncooked)
1 cup of corn kernels
1 small zucchini
3 oz. of pepper jack cheese
2 green onions

Bring a large pot of water to boil
Place the chicken breast in and as it starts to cook, bring it out and shred it and put the uncooked part back in. Repeat this until fully shredded.
Add chicken to a pan with 3 tbsp. BBQ sauce until the chicken is covered
Cook for 5 minutes over medium heat or until chicken is fully cooked
Cook the rice as directed on the package
Cut the zucchini into small pieces, and slice the green onions
For each serving, place 3/4 cups of rice, 4 oz. of chicken breast, and divide the other ingredients into 4 containers and drizzle BBQ sauce overtop and seal in the fridge

I found this recipe here and made a couple different changes to it, but you can add the other ingredients.

BBQ Chicken Burrito Bowls

Lunch Recipe #2

Burrito Bowls
( I like bowls for meal prepping as you can tell!)

Prep time: 5 min
Cook time 25 min.
Serves: 4 smaller servings

3 cups of cooked rice (about 1 cup uncooked)
1 can of black beans
1 lb. of ground turkey breast
Taco seasoning
4 oz. shredded cheddar cheese
1 1/2 cups of salsa

Cook the rice as directed on the package.
While the rice is cooking, put the turkey onto a skillet and cook over medium heat until fully cooked through. Add olive oil as necessary.
Once meat is cooked, add taco seasoning and about 1/3 – 1/2 cup of water. Stir in until makes a sauce type consistency.
Warm up beans on stovetop
Divide all ingredients into 4 containers and store in the fridge

Easiest Burrito Bowl Meal Prep

Lunch #3

Herbed Orzo Pasta Salad

Prep time: 10 min.
Cook time: 15 min.
Serves: 4-6

Salad:
1 cup orzo pasta
1 cup cherry tomato
1/4 cup red onion chopped
1/3 cup fresh mint chopped
1/4 cup parsley chopped
1 cup radishes sliced
1/2 cup crumbled feta cheese

Dressing:
1/4 cup red wine vinegar
1/4 cup olive oil
1tsp. Minced garlic
1/2 tsp. Dijon
Salt and pepper to taste

Cook orzo as directed on package.
Combine with salad ingredients in a bowl.
Mix dressing ingredients in a mason jar and shake until sugar is dissolved, then stir into the salad and store into 5-6 containers for the week.

https://sweetpeasandsaffron.com/herbed-orzo-pasta-salad-with-feta/

Snack option #1:

Cut up veggies like cucumbers, celery, carrots, and peppers in a ziplock bag
1/4 cup of hummus in a small container.

Snack option #2

Coconut granola

Serves: 3

1/4 cup coconut oil
1/4 cup honey
1 tsp. Vanilla
2 cup coconut chips
1 cup of nuts like cashews, sunflower seeds, almonds, or pecans
1/4 tsp. Of cinnamon
Up to 1/2 cup any seeds or dried fruit

Preheat the oven to 350 degrees.
Melt the coconut oil and honey in a saucepan until it starts to bubble
Add the vanilla to the oil and honey
In a large bowl mix the coconut chips, nuts and seeds
Pour oil mixture in the bowl of dry ingredients and mix well together.
Spread on parchment paper on a baking dish.
Bake fore 15-20 min. Until turns brown
Let it cool, and store in mason jars for up to 2 weeks.

wellnessmama.com/9315/coconut-granola/

Our next, and final, part of the series, we will go all in on Dinner options, how to do this on a budget, and a recap of all that we have went over so far!

See you in the next one!

Danny
RAW Fitness Nutrition Coach

P.S. As we can see, if nutrition is important for overall results and wellness. That is why we make it a big part of our nutrition and fitness program here at RAW Fitness in Washington Twp. Mi.

If you need massive accountability and an action plan with nutrition and getting results, you need to check out our upcoming

Transformation Challenge

In this challenge we will be helping our community, drop weight, lose unwanted body fat, gain muscle and strength, and drop tons and tons of inches!

If this is what you need, apply for our program here: https://mullensrawfitness.lpages.co/teamlean

It is a 4 week transformation jumpstart program, and you don’t want to miss out! LIMITED SPOTS AVAILABLE!!!!

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