Winning in the Kitchen Meal Prep Guide
Fascat Coaching
Meal preparation in advance is essential to Winning in the Kitchen! When you prep your food (Meal Prep Monday) you'll set yourself up for success to win in the kitchen all week long! Below is an example 2 week meal prep guide that is included along with the recipes (not below) in our Winning in the Kitchen Weight Loss Plan
The amount of rice indicated for you to meal prep is based on 1 cup of uncooked rice or quinoa yielding 3 cups of cooked rice. So for example, if a recipe makes 3 servings and calls for 1 cup of raw rice, it should ideally make enough for you to have 1 cup of cooked rice with each meal. However, this is how much it yields on average. The variety of rice, how long you cook it and how much water you use can impact how much cooked rice you will yield from 1 cup of raw rice. So in order to ensure you do not run out of rice/quinoa during the week make note of how much cooked rice you yield from raw rice and distribute it evenly throughout your meals.
Meal Prep for Week 1
Monday (day 1):
1. Make rice in your rice cooker: ○ Place 1.5 cups rice, 3 cups water, 1/2 tsp salt + 2 tsp of olive oil in your rice cooker. Cook on the white rice setting. Store in your killer set of Tupperware
2. Cook 16-24 ounces (1 to 1.5 lb) of chicken - 16 oz if not using chicken in the rocket wrap ○ Sub tofu (cubed into 1" pieces) if plant based. ○ Bake or sauté the chicken/tofu.
■ To bake: Preheat the oven to 410F. Line a baking sheet with foil or parchment paper. Place tofu/chicken on the baking sheet and drizzle with 1 tbsp olive oil & season with salt & pepper.
■ Bake for 15-25 minutes depending on the thickness of your meat. Cut one to ensure it is done in the middle or if you have a meat thermometer, check that the chicken reaches 165F in the middle. The tofu should be golden brown on the edges. Let cool and then place it into a tupperware and store it in the fridge. This will be divided up and used in 4-5 lunches.
■ To saute: Cut into 1 inch pieces. Sprinkle the chicken or tofu pieces with salt & pepper and add them to the pan in a single layer. You may need to do this step in batches to be able to fit it all in. Cook for 3-4 minutes on each side until golden brown and cooked through. Cool & store in the fridge.
3. Steam broccoli (4 cups of florets): ○ Place broccoli & 1/2 cup of water in a microwave safe dish and cook for 3-5 minutes until tender. Then place in a Tupperware and store in the fridge. ○ Place ingredients for Rocket wrap in a Tupperware.
Friday (day 5): Prep food for recovery meals.
1. Cook Protein for Burritos: ○ 1/2 lb chicken (8 oz or ~2 small breasts) or 8 oz tofu. Bake/saute according to directions from monday. ○ TIME SAVER: You can sub 2 eggs or increase the beans to 3/4 cup in the burrito bowl in place of the chicken or tofu. You can also purchase precooked meat
2. Make rice and/or quinoa in your rice cooker: You can either make 1 cup rice and 1 cup quinoa OR 2 cups rice OR 2 cups quinoa. Use 2 cups of water for every 1 cup of rice/quinoa. You will need 5 cups total of rice or quinoa for your weekend meals.
3. Prepare the Sweet and Salty Brussels Bowl according to the recipe. This will make enough for 4 meals. (Friday - Monday)
Meal Prep for Week 2
Sunday (day 7): 1. Make the Roasted Sweet Potatoes: 1/2 cup roasted sweet potatoes = 1 serving ○ Ingredients:
■ Sweet potatoes (2-3 large potatoes or ~1 lb), cut into 1/2 inch cubes
■ 1-2 Tbsp Olive oil or Coconut oil
■ 1/2 tsp garlic powder, cumin and black pepper + 1 tsp salt ○ Instructions:
■ Preheat your oven to 420F.
■ Peel the potatoes if you like (we prefer to keep skin on, it adds more fiber and saves time) & cut into 1/2-inch cubes.
■ Add the oil and spices to the sweet potatoes. Use your hands to coat.
■ Arrange the sweet potato in a single layer on a large baking sheet lined with parchment paper, making sure there's space between the cubes.
■ Place on the bottom rack of the oven and roast for 22-30 minutes. Stir the potatoes half way through to ensure all sides are cooked through.
■ Remove, let cool and then store in a tupperware to eat throughout the week.
2. Make the tofu: ○ Ingredients:
■ 14-16 oz tofu (1 container), 1 tbsp olive oil, 1 tsp salt & a pinch of pepper. ○ Instructions:
■ While the sweet potatoes are baking, open the tofu and drain out as much water as you can. Then using a few paper towels, gently press to remove more water. Careful not to press too hard so the tofu doesn’t break apart.
■ Cut into 1/2 to 1" cubes. Place in a bowl & toss w/ olive oil, salt & pepper.
■ Place on a parchment lined baking sheet and bake at 420 for 20-25 minutes. You can put it on the top rack and then move it to the bottom once the sweet potatoes are done. Be sure to set two timers, one for the potatoes and one for the tofu!
3. Make rice in your rice cooker: 1 cups rice, 2 cups water, 1/2 tsp salt + 2 tsp of olive oil
Monday (day 8):
1. Make the Chicken & Broccoli (Your dinner for tuesday-friday): This can be made today or tomorrow. It only takes about 10 minutes.
2. Boil 5 eggs if you did not buy pre cooked ones.
Friday (day 12): Prep food for recovery meals
1. Make 8-16 oz of chicken: Amount depends on what protein you plan to use for your Rocket Wrap. To cook, follow the instructions from Monday in week 1.
2. Make Quinoa or Rice for burrito bowl: 1 cup rice/quinoa with 2 cups water & 1 tsp of salt. Meal Prep for Week 3 Sunday (day 14):
3. Make rice for your breakfasts in your rice cooker: a. 1.5 cups rice, 3 cups water, 3/4 tsp salt + 1 tsp of olive oil
4. Bake or Saute Chicken/tempeh: If using chicken in your rocket wrap, make 1.25 lb (20 oz) & follow instructions from week 1. If using tempeh, prepare 1lb by sautéing it on the stove. If you are using tuna, you do not need to prepare any protein.
5. Make the winning in the kitchen granola if you are not buying it.
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Lacey provides education and guidance to athletes about how to make healthy food choices that supports their performance goals, aids in sustainable weight loss, and improves their recovery. We are currently in the process of developing custom nutrition plans and one-on-one counseling with her, so keep your eyes out for those to be released in the near future!
