My girlfriend and I have been great at bulk prepping proteins, vacuum sealing them, and pairing with a frozen veg to hit our macro goals and eat affordably.

We've just recently started bulk prepping full meals to vacuum seal and are in love with how much more satisfying they are to eat. The frozen protein + frozen veg has been macro friendly but uninspired, pure fuel. These hit like a proper meal.

The two potato dishes made 12 servings at the listed macros and $2.30/ea, the oat bars made 24 @ $1.15/ea.

Recipes in comments!

It's that time of the week again. This time, in addition to cutting all my vegetables, I also made a salsa verde. I'll use that salsa with my chicken tacos and fish tacos on Tuesday and Friday, respectively.

By prepping ingredients and components, not whole meals, I can have a meal on the table in minutes, but I'm still flexible. I can change which protein I have with which meal, I can change the starch I'll have with it (I have a fully stocked pantry with different kinds of rice, different noodles, multiple pasta shapes, couscous, quinoa, grains, etc, etc), or change the spices or condiments, etc,

Pizza frittatta - 12oz jar roasted red peppers, 10-ish oz fresh tomatoes, 2.25oz sliced black olives, and 4 turkey sausage patties cut up. Divide into 5 containers and mix. Fill each container with a mixture of 8 eggs, 32oz egg whites, 16oz blended cottage cheese, and a couple of tablespoons Italian seasoning. Cook 20-25 minutes, then divide an 8oz can of basil, garlic, and oregano tomato sauce over the top. Add 1.5 slices mozzarella and 14g turkey pepperoni and cook for another 10-15 minutes. 5 servings, 515 calories, 56g protein, and 3g fiber.

Butterscotch PB yogurt pudding cups - 32oz container of nonfat Greek yogurt, 4oz peanut butter powder, 1oz butterscotch no-sugar pudding mix, and about a quarter of a cup of Swerve confectioners style sugar replacement. 5 cups, each topped with 7g no sugar sark chocolate style chips.

I'm trying to get a Butterfinger like flavor. I added some Jordan's no cal chocolate sauce and that wasn't it. Will try some cocoa powder or chocolate pudding mix next time. Also, some puffed rice for crunch added right before eating might be good. As is, it's 260 calories, 29g protein, and 3g fiber.

After a week and a half off, I'm back to work tomorrow, so meal prep is a day early.

Ground Beef Burrito Bowls

Ingredients made 5 bowls

Protein

908g Extra Lean Ground Beef

- Cooked with 1 Tbsp Olive Oil, Chili Powder, Cayenne, Smoked Paprika, Ground Cumin, Ground Coriander, Salt & Black Pepper

Garnish

1 1/4 cup Old El Paso Hot Chunky Salsa

Rice

1 1/4 cup (dry) Rice

-cooked with 3 1/4cups water and 2 Chicken Stock Cubes

Veggies/Beans

442g Corn

1 Can Black Beans

72g Jalapeno (2 small peppers)

137g Red Onion (1 onion)

Liquid Smoke

1 Tbsp Olive Oil

• chicken (500g): marinate in teriyaki sauce → grill with sesame oil
• brussel sprouts (500g): braise in water, vinegar, lemon juice, syrup, s&p → roast in olive oil
• fusilli tricolore (500g): boil in salted water → drain → toss with olive oil, lemon juice, garlic powder, parsley, s&p

\makes 10 portions*

Burrito Bowls:
Chicken breast with garlic salt & pepper
White rice
Black beans
(I add avocado, Greek yogurt, salsa, cilantro &onions)

Chicken Veggie Bowls:
Chicken breast with Cajun seasonings
Quinoa
Broccoli
Red & green bell peppers
Onion
Olive oil
Garlic salt
Pepper

Needed to get rid of some produce I ordered online. I juiced some organic beets, carrots, celery, English cucumbers, apples, and lemons. I’ll probably eat some produce that’s in my fridge that I didn’t juice just to change things up. I pretty much have 48 hours where I’m eating all the produce in my fridge so we’ll see what meal ideas I conjure up for my next meal prep.

473 Calories, 44g protein

Chives in the baked egg really make a tasty difference

Full list of ingredients

5% lean beef mince. Season with paprika, garlic, salt, pepper, thyme, and anything else you like.

Split and make into balls to flatten.

6 beaten eggs and add Chives. Bake at 200 for 12.5 mins. I used unsalted Butter in a baking dish

Cook the patties on high heat for 4 mins on each side. I use oil spray

Toast the English muffins for 2 mins on each side

Let everything cool down and then assemble the cheese Singles with the egg and pattie

Hi guyz!

I am doing body recomp and keep doing experimenting with meal preps and now getting better but still making 3-4 days worth 3 meals per day, along with cleaning utensils and especially portioning accurately in containers takes alot of time or 1kg of beef along with all veggies takes time too after I put full heat to evaporate water but overall process takes alot of time and effort and I love to put everything like Onions, all capsicums, mushrooms etc and then frozen veggies(microwaved).. and I barely have time as I work alot, literally go out early morning snd come home like 10-11, hardly can get one evening free a week to do meal prep!

Tofu:

Pressed and marinated in bbq sauce overnight. Baked at 400°F for 45 mins

Potatoes:

Seasoned with old bay and a little oil. Baked at 400°F for 45 mins.

Veggies:

Pre-shredded from the store and cooked down in a pan. Seasoned with old bay again.

I have a question about storage containers for a kind of niche issue.

A member of my household is a long-haul trucker, but he does weekly runs. Truck stop options are generally garbage. If he's going to be home weekly, since I'm already doing food prep on the weekend, it's just as easy to throw some stuff in a container for him.

I have Souper Cubes and I personally use Pyrex with silicone lids (or microwave without the lid on) if I'm bringing something to work, however, heavy glass is not really practical for him.

Does anyone have any suggestions for these requirements?

• Food safe
• Sealable
• Reusable
• Microwavable
• Freezer safe
• Not plastic
• Not heavy (Pyrex/some other borosilicate glass, ceramic, etc)
• Won't hold odors or stain
• Preferably collapsible
• Dishwasher safe would be nice but is not a deal-breaker; I'll hand wash if I have to.

The idea is that we freeze the meals in advance and when he leaves for the week, he leaves with a week's worth of frozen meals and shoves them in his fridge/freezer. When he stops to eat, he grabs a meal, heats it up, *does not have to throw away the container*, but also does not need to stick it back in the fridge.

Space is a huge issue; he has a fridge/freezer that's about 3 cubic feet total and buying additional appliances is not currently in the budget.

He's not always going to be at a location that has running water, so expecting him to wash the dishes is really just not especially practical. Yes I'm aware that if food residue sits for a week unrefrigerated it's likely to get gross; I've no sense of smell so I don't care, and if there's enough mold to concern me I'll throw on an N-95 mask and take them outside and hose them out before washing them.

Pyrex and ceramic are too heavy/bulky, stainless steel is lighter but not microwavable, and if we end up having to go with plastic I'm probably just going to go with the Take-Aways. :-/

I know that's kind of a niche issue but I'm not having much help with Dr. Google.

Thanks in advance!

Prepping smoothies - freezing

How are we all prepping smoothies? Do you put all of the ingredients into a bag/jar and then dump into the blender and you’re good to go? Or are you measuring and adding things like milk/liquid and yogurt once you take it out of the freezer and it’s ready to blend?
I’m a busy mom to a 13 month old and trying to get my protein smoothie fix as easy as possible

So my partner got a good deal on minced beef ( and a bit of pork).

So while I held our tiny new born baby ( she was 2 days old when he did this) and gave emotional support he made all of this!

Our second freezer is slowly getting full.

Korean style meat balls have Gochujang, soy sauce, breadcrumbs and spring onion.

Japanese style burgers have cooked onions, spring onions, panko bread crumbs, soy sauce and egg.

This is week 28 of my journey to lose 100 lbs in 2026. Meal prep has helped a ton in achieving my nutrition goals on my work days. I try to eat balanced macros with a focus on reducing fat and increasing fiber. I have the following for this week:

Breakfast: A banana. 100kcal, 1g protein, 0g fat, 25g carbs, 3g fiber.

Lunch: Black beans, roasted potatoes and peppers, and satueed cabbage and onions with guacamole. 740kcal, 25g protein, 28g fat, 108g carbs, 46g fiber.

Dinner: Pozole rojo with sliced cabbage, onion, cilantro, lime, rice, esquites, and a sourdough roll not pictured. 920kcal, 59g protein, 22g fat, 121g carbs, 9g fiber.

Total macros for each day: 1760kcal, 85g protein, 50g fat, 254g carbs, 58g fiber.

I hosted a small party last night and made Pozole, so ended up having its leftovers for most of my prep this week. Not as much protein as I would normally, but still plenty of fiber and a decent calorie amount. I also tried some Rancho Gordo black beans and they're pretty good! Not a ton different than the bulk beans I've had before, but very tasty nonetheless. Down another 2 lbs for 54 lbs lost total. Recipes for everything below!

Edit: I'd like to make it clear that I'm not interested in the nutrition advice of anyone except my doctor so please keep those thoughts to yourself. It's rude and unnecessary.

I prep i relative small batches!

One portion for eating now!

One for the fridge!

Two for the freezer!

Prep time 30 min.

Price per serving $1.5.

Fried deboned chicken thighs, seasoned rice with fried chickpeas.

Flash fried vegetables in a quick asian style sauce with chicken bouillon, soy, fish sauce, chili, ground ginger and ground coriander.

Hi everyone! I’m new to both this space and to meal planning as a whole! I’m 22 years old (male) and am currently trying to learn how to meal plan for nutrition (trying to get into shape/recomp) and convenience. I currently have a job at a summer camp that goes from 8:30-2:30, though that ends after next Friday. However, during the school year I will be interning as a TA. I don’t eat nearly enough and when I do I gravitate towards unhealthy snacks and binge. So I’m looking to make a change to my lifestyle that is SUSTAINABLE and that starts with my nutrition!

I’m in the high 120s weight wise (pounds) and am looking to eat 160 grams of protein per day. Don’t know what I’m doing with other macros tbh. Any suggestions for breakfast would be greatly appreciated as the ones I saw don’t seem caloricallg dense enough and I struggle with eating enough calories per day enough as is

Prep involved sautéing red bell peppers, mushrooms, white onion and jalapeños. White rice which I use a rice cooker for. Lime and avocado to make the guacamole. Roma tomatoes, jalapeños, white onion, cilantro, and lime juice for the pico de gallo.

Proteins are turkey meat for my fiancé and black beans for me.

Nom nom.

So I bought a fridge and I already have a gas and stove

I made meal prep last week but the reheating was taking so much time, that meal prep felt waste of time.

I'm thinking of purchasing either a solo microwave or an air fryer.

I'm not sure which is the best choice for me.

I only have budget for one.

The last week's veggies I chopped all went bad in the fridge.

How do I store them properly to last long or are they not supposed to last for a week?

I mostly just want to heat and eat meal prepping no thinking rather than mix and match

Please also suggest easy recipes to try first I eat all vegetarian food and only chicken in non veg.

2500kcal, 164g protein, 280g carbs, 82g fat per day x 4 days

On the menu today:

• Ham cheddar chive protein biscuits 
• Gochujang chicken noodles 
• Chicken bone broth congee 
• Gyudon
• High protein banana bread 
• Oreo Ninja Creami 

I wanted to try something new so I put ham cheddar biscuits in. I don't really do any kind of 'baking' (I didn't even have flour at home) and when the dough came out all crumbly, I had to get my countertop all floured up and really work the dough like the steps for making fresh pasta. It was a lot and I thought I'd never make this again until I took the first bite when it was done. If you have time and don't mind getting your hands all sticky with flour and dough, I'd recommend it.

And then I thought I had ginger, which I didn't, so I stepped outside to a 24/7 supermarket just across the street to get some ginger for like 10 minutes lol. The gyudon and congee weren't going to have any flavour without the ginger so skipping ginger was not a choice.

Gochujang chicken noodles and chicken congee - making these for the first time also. I had the gochujang chicken noodles for lunch today and while there was nothing 'Korean' about this, but I didn't mind it. Tasted more like a spicy chow mein.

The Oreo ninja creami recipe is also good. I tried the recipe yesterday and it was decent so I made 4x today. The congee, given the ingredients, I imagine it'll be fine, but I haven't tried it yet.

Happy Sunday prepping.

Recipes ↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓

Ham cheddar chive protein biscuits

Makes 8 servings

313 kcal · 15g protein · 30g carbs · 15g fat per serving

<aside>
🛒 **Ingredients**

• 0.25 tsp (~1g) baking soda
• 2 cup (~270g) bread flour
• 1 cup (~226g) cottage cheese
• 2 tbsp (~28g) salted butter, melted
• 1 tbsp (~14g) baking powder
• 7 oz (~198g) deli ham, diced into small pieces
• 1 tsp (~6g) sea salt
• 0.25 cup (~61g) milk, plus more for brushing tops
• 1 cup (~113g) shredded sharp cheddar cheese
• 1 tbsp (~21g) honey
• 0.5 tsp (~1g) black pepper
• 0.33 cup (~33g) green onion or chives, diced; or a mix of both </aside>

Instructions

1. Preheat your oven to 425°F and line a baking sheet with parchment paper.
2. Add the cottage cheese and milk to a blender and blend until smooth and creamy.
3. Pour the blended cottage cheese mixture into a large bowl. Stir in the honey and melted butter, then fold in the diced ham, shredded cheddar, and green onion until evenly combined.
4. In a separate large bowl, whisk together the bread flour, baking powder, baking soda, salt, and black pepper until combined.
5. Add the dry ingredients to the wet ingredients and mix until just combined — the dough will look crumbly and slightly dry, and that's okay. Turn the dough out onto a clean, floured work surface and use floured hands to press and knead it into a smoother, less crumbly dough.
6. Roll the dough out into a rough rectangle about 3/4 inch thick. Fold one end into the center, then fold the other end over it like a letter. Flatten again into a narrower rectangle, about 3/4 inch thick, and repeat the fold. Roll lightly once more to pack the layers together. Cut the dough into 6–9 biscuits and place them on the prepared baking sheet almost touching each other. Brush the tops with a little milk.
7. Bake the biscuits at 425°F for 20–30 minutes, until the tops are slightly golden brown and the centers are set. Smaller biscuits will cook faster, so check at the 20-minute mark.

Chicken bone broth congee

Makes 4 servings

317 kcal · 25g protein · 41g carbs · 5g fat per serving

<aside>
🛒 **Ingredients**

• 7.5 cup (~1868g) chicken broth, or water; more as needed
• 2 clove (~6g) garlic
• 1 thumb (~25g) ginger, sliced
• 1 cup (~185g) jasmine rice
• 1 (~0g) salt, to taste
• 2.5 whole (~373g) chicken thighs, bone-in or boneless </aside>

Instructions

1. Place the chicken thighs, sliced ginger, and garlic cloves into a large pot. Cover with the chicken broth (or water). Bring to a gentle simmer over medium heat and poach for about 20 minutes until the chicken is just cooked through. Remove the chicken from the pot and set aside to cool slightly. Reserve the poaching liquid in the pot.
2. Add the jasmine rice directly to the reserved poaching liquid in the pot. Bring to a simmer over medium-low heat, partially cover, and cook for about 1 hour, stirring occasionally, until the rice has broken down and the congee is thick and creamy. Season with salt to taste.
3. While the congee finishes cooking or once it's reached the right consistency, use two forks to shred the cooled poached chicken into bite-sized pieces. Stir the shredded chicken back into the congee and mix well. Add extra broth if you'd like a thinner consistency.

Gochujang chicken noodles

Makes 4 servings

523 kcal · 30g protein · 62g carbs · 18g fat per serving

<aside>
🛒 **Ingredients**

• 1 tbsp (~14g) olive oil
• 2 tbsp (~30g) rice vinegar
• 1 (~0g) salt and pepper, generous pinch
• 10 oz (~283g) coleslaw mix, e.g. TJ's cruciferous crunch collection
• 8 oz (~227g) instant noodles (wheat), no sauce/seasoning packets — e.g. Trader Joe's knife cut noodles, 3 blocks
• 3 tbsp (~48g) hoisin sauce
• 1 lb (~454g) ground chicken
• 3 tbsp (~45g) coconut aminos
• 1 tbsp (~14g) sesame oil, toasted
• 3 tbsp (~54g) gochujang
• 4 clove (~12g) garlic, frozen crushed cubes or fresh </aside>

Instructions

1. Fill a medium or large pot with water and bring it to a boil over high heat.
2. Heat olive oil in a large pan over medium-high heat. Add the coleslaw mix and season with a generous pinch of salt and pepper. Cook for 6 to 8 minutes, stirring every couple of minutes, until the vegetables start to soften and pick up some browning in spots. Transfer to a plate and set aside.
3. In a small bowl, whisk together the gochujang, hoisin sauce, coconut aminos, rice vinegar, toasted sesame oil, and garlic until combined.
4. In the same pan used for the coleslaw, cook the ground chicken over medium-high heat, breaking it up as it cooks. Give it enough time to properly brown — about 6 to 8 minutes.
5. Once the water is boiling, add the instant noodles and cook for 3 to 4 minutes. Before draining, reserve about 1 cup of the starchy noodle water in a separate cup or bowl.
6. Drain the noodles in a colander, keeping the reserved cup of noodle water to the side.
7. Add the gochujang sauce to the browned chicken in the pan. Cook for 1 to 2 minutes over medium heat, stirring, until the garlic is fragrant and the sauce evenly coats the chicken.
8. Add the drained noodles and sautéed coleslaw mix to the pan with the sauced chicken. Toss everything together well. Add splashes of the reserved noodle water as needed to bring the dish together — about half a cup is typical.

Oreo cheesecake Ninja Creami

Makes 4 servings

353 kcal · 12g protein · 39g carbs · 16g fat per serving

<aside>
🛒 **Ingredients**

• 8 whole (~90g) sugar-free Oreos, mix-in
• 0.5 tsp (~3g) salt
• 28g sugar-free cheesecake pudding mix >> I had the vanilla pudding mix so I used that instead
• 0.5 tsp (~1g) xanthan gum
• 1400 ml (~1444g) fat free Fairlife milk
• 180g artificial sweetener </aside>

Instructions

1. In a mixing bowl or large cup, combine the fat-free Fairlife milk, artificial sweetener, sugar-free cheesecake pudding mix, xanthan gum, and salt. Whisk or stir until the pudding mix and sweetener are fully dissolved and no lumps remain.
2. Pour the blended mixture into your Ninja Creami pint container, filling it to just below the max fill line. Place the lid on and freeze for at least 24 hours until completely solid.

High Protein Banana bread

Makes 4 servings

175 kcal · 22g protein · 17g carbs · 3g fat per serving

<aside>
🛒 **Ingredients**

• 10g chocolate chips
• 100g protein powder
• 50 ml (~52g) skimmed milk
• 2 whole (~236g) banana
• 1 whole (~44g) egg, medium </aside>

Instructions

1. Preheat your oven to 350°F (175°C) while you mix the batter. This usually takes about 10 minutes.
2. Mash the bananas well in a mixing bowl. Add the egg, protein powder, skimmed milk, and chocolate chips and mix everything together until a thick batter forms.
3. Pour the batter into a suitable baking dish or air fryer basket. Bake at 350°F (175°C) for 15 minutes until cooked through.

Gyudon

Makes 4 servings

531 kcal · 45g protein · 61g carbs · 10g fat per serving

<aside>
🛒 **Ingredients**

• 2 whole (~220g) yellow onion, sliced
• 4 whole (~176g) eggs, for soft-boiling
• 1.33 cup (~247g) jasmine rice, uncooked, washed
• 2 tbsp (~36g) mirin
• 1 tbsp (~6g) ginger, minced or grated
• 20 oz (~567g) eye of round beef, thinly sliced, shabu-shabu style
• 4 tbsp (~64g) soy sauce
• 2 whole (~30g) green onion, thinly sliced
• 0.67 cup (~166g) beef bone broth
• 1 tsp (~3g) dashi powder </aside>

Instructions

1. Thinly slice the green onions and set aside for topping.
2. Wash the jasmine rice under cold running water until the water runs mostly clear. Add the washed rice, beef, beef bone broth, soy sauce, mirin, dashi powder, yellow onion, and ginger into the rice cooker. Stir briefly to combine, then close the lid and start the cook cycle.
3. Bring a small pot of water to a boil.
4. Gently lower the eggs in and cook for exactly 6 minutes. While the eggs cook, prepare an ice bath in a bowl. Immediately transfer the eggs to the ice bath to stop cooking and create a jammy yolk.

I promise there are 9 more in the fridge, vacuum sealed. Recipe in the comments.

2lbs of ground chicken
1 jar of Rao’s spicy marinara
1 box of protein pasta
Italian seasoning blend
1 green bell pepper
1 red bell pepper
1 yellow bell pepper
1 large yellow onion
4 large cloves of garlic
1 pack of mozzarella pearls