How to meal prep like a bodybuilder. Get ripped and save a ton of money!

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I used to always struggle to keep to my diets until I discovered meal prepping. It’s so easily to slip into temptations, when you decide each day what you’d like to eat. Meal prepping allows us to prepare all our meals in one day, which can then be conveniently taken out of the fridge and heated when it’s time for lunch and dinner.

This saves tons of time, money and really helps to keep you disciplined.

The first thing I’d like to share with you guys are these really handy meal prep containers I found on Amazon. These have been an absolute game changer for my meal prep. I use them every week and they are a breeze to clean up too.

Here’s what we are going to be preparing today. All of this will take a total of 40 minutes. But unlike other meal preps, you may have seen we are going to be using some great shortcuts. Your actually going to be spending 10-15 minutes in the kitchen. The remaining 30 will be in spent on the sofa, while the chicken bakes in the oven. So let’s get started!

How much does it cost

Chicken Breast: £4
Instant Rice: £2.50
Vegtables £1.50

Total cost: £8
5 full meals

The healthy sweet box is something you may not have seen in meal prepping before. I personally have a sweet tooth so I find this is the perfect way to cure those cravings. It can be used as a pre-workout meal for energy or as a mid morning second breakfast boost.

Lunch and Dinner

Let’s kick things off with our lunch and dinner. This is all about quickness and convenience so we are going to be using as many time saving shortcuts as possible!

1. Getting the chicken in the oven.

Place your chicken breasts onto a large oven tray covered in foil. (1 chicken breast per meal)

Here you can add any seasonings you like. Above here, you can see I’ve brushed mine with BBQ sauce and some good old salt and pepper.

2. Cover the chicken breasts in foil. Make sure you cover the corners well. This allows them to bake and stay juicey and tender. Place in a pre-heated oven at 190C or 370F and bake for 40 minutes. You can take the foil off for the last 10 minutes, if you like more of a cripsy outer edge but be careful not to let them dry out.

3. Now it’s time to prepare our vegetables. I’m using carrots and broccoli. Cut the carrots into small thin discs.

4. Now I’m going to show you how to cook vegetables perfectly in the microwave. Place them all in a large plastic container with a good sealed lid. Before you close the lid, add in a little water (about 1 cm high in this case). Then firmly attach the lid. Because of the lid and the water, this is going to make the microwave steam the vegetables. It cooks them perfect everytime!

5. Place the plastic container into the microwave with the lid sealed on top. Cook on high for 9 minutes for a container this size (if you’re cooking a small container you will only need 4-5 minutes). This method is also perfect for cooking frozen vegtables. Just add an extra few minutes.

6. If you live in the UK, you can pick up these pre-cooked flavoured packets of rice for only 50p each. This is Sainsbury’s brand and it tastes just like the popular Uncle Ben’s rice. If you can’t find it, you can, of course, use Uncle Ben’s but at 50p a packet these are a great bargin. One of these will fit your container perfectly. When you microwave this for lunch or dinner, the rice should come out perfectly.

7. The vegetables should be ready by now. Give them a little test to check they are done. If they are too hard for you, just put them back in the microwave for a couple of minutes. There should be more than enough here to divide into our 5 containers.

8. It’s been 40 minutes and our chicken breast should now be done.

9. Cut across the middle of the largest piece to check that it’s done. It should be white throughout and cut very easily, due to its tenderness ensured by the baking method. If all is good, then you can start cutting up all the breasts into smaller pieces to divide into the containers.

10. Combine it all and that’s it. Five great healthy and nutritious meals.

Sweet snacks

While prepping my main meals for the week, I like to make myself these yummy sweet snack boxes. They are great to have in the fridge if you get that sweet craving but also work perfectly for your mid morning snack meal. Sweet, simple and easy to put together!

1. Chop up the apples. I’m not quite sure why but chopped apples always taste better! Plus this way, you can dip them straight into the yoghurt we are going to be preparing. Once chopped, divide the pieces up and place into the small section of your meal prep containers.

2. Next up, is more fruit for the second small section of the containers. Here I’m adding frozen mixed berries but you can add anything you like. I like to have a frozen pack of fruit in my freezer then I can add what I fancy each week. Frozen is great for saving money and convenience. You can buy all types of fruits frozen. Raspberries, strawberries, blueberries, pineapple, etc. They are all good for you.

3. Now we are going to fill the large section with my favourite part: the yoghurt. Here you have a lot of choice. I personally love the low fat vanilla and strawberry yoghurt pots. They do contain more sugar so you have to watch out but I personally like to have a few extra simple carbs in my diet. It fits my macros and I see it as a well deserved treat. However, if you’re looking to go super clean here, use natural greek yoghurt. It’s really good for you and still tastes great.

4. You should now have 5 containers filled to create these yummy sweet boxes.

4. Seal them shut with lids and pop them in the fridge and you’re good to go! If you’re lucky, there should be some remaining bits of yoghurt to enjoy in the tubs after your hard work.

There we have it! That’s all your meal prepping done. Now you don’t need to worry about what to have for lunch. It’s all ready and waiting in the fridge.

Musclefood Ltd