Friday, June 6, 2014

3 days of meal prep for portion control.

Below is instructions on how I can prep and prepare 3 days worth of lunches and dinners in 30 minutes.  These are around 500 kcals each meal depending on how accurate you are at measuring.  These are quick and dirty recipes and can be varied with ease.  Once I have pics I may revise this post.

Pork (tenderloin) (2oz)
Kale with Olive oil and kosher sea salt, with almond slivers, with raspberry vinaigrette on the side (1/2 cup)
Sweet Cooked Apples with graham cracker topping (1 apple)

Chicken (Boneless Breast) (4oz)
Mushroom Broccoli Mac & Cheese (3 oz mushrooms, 1 cup blanched broccoli, 1 oz rotini, 2 oz cheese)
Mini Raspberry Cobbler (1 cup)
Beef Sirloin (lean cut) (3oz.)
Sweet Potato with whipped cinnamon honey butter (1/2 sweet potato, 1 tbsp butter, 1 tbsp honey)

Mini Strawberry, Peach, & blueberry cobbler (1 cup)

4-6 oz. Pork Tenderloin
6-8 oz. Beef Sirloin (lean Trimmed)
4-8 oz. Boneless Skinless Chicken Breast
1 Sweet Potato
4-6 oz. Baby Kale
1 Apple
1/2 Cup Strawberries
½ Cup Peach
1 Cup Raspberries
6oz Button Mushrooms
1 cup broccoli
Olive oil
1/4 cup of rotini (cooked)
4 oz shredded cheese (cheddar, colbey jack, gouda, and provolone suggested)
Herbs, black pepper, kosher sea salt, and sauce for marinade

BEFORE YOU START (Proper Planning Promotes Proper Performance*)
Organize your tools.  You will need the following
1: A good stove top and oven.
2: A roasting Pan and a Baking sheet
3: Tin Foil and Bakers paper
4: A good knife for Cutting things
5: A cheese grater
6: Bowls to mix stuff in
7: Utensils to mix stuff with :P
8: 8 mini ramekins
9: Random sized pots and pans, and a wire cooling rack
10: Several different plastic and glass food storage containers.

While the oven is preheating, prepare your pork tenderloin.  30-60 minutes before you start, prepare your meats.  Cut your Pork into 4-6 Oz. sections.  Dust with Herbs or Marinade and place in air tight plastic bag in refrigerator for 30-60 minutes.  Take Sirloin and divide into 3-4 oz cuts, dust both sides liberally with kosher sea salt and let sit on wire rack for 30 minutes.  Prep Chicken by rolling breasts in Herb, salt, and pepper mix and wrapping in a tin foil pouch tightly and place in fridge for 30 minutes.

Set aside 1 tbsp butter to soften.

Start by setting the oven to preheat to 425 degrees F.  Put the Pork on a tin foil “boat” and the chicken in tin foil pouch on the roasting pan.  Poke several holes in the sweet potato and wrap the sweet potato in tin foil and place on roasting pan.   

Be melting 1 tbsp butter on low in a shallow pan (for Mac & Cheese), 2 tbsp butter in a small pot(for graham topping).  Bring 2 pots of water (4 cups) to boil.  Prepare to set 1 empty pan to medium heat and let preheat.

Once the Butter for the Graham topping is melted, remove from heat and mix 1-2 crushed up graham crackers to the butter and stir until all the butter is absorbed.  Pack half into the bottom of the ramekins and set half aside.

Line a baking sheet with bakers paper and liberally coat the kale with olive oil and kosher sea salt. 
Slice apple into chunks and sprinkle cinnamon (and a teaspoon of brown sugar *optional).  Dice Strawberries and a peach and mix with blueberries.  Mash one-quarter of the raspberries and stir.  Set aside for 5 minutes then pour fruit mixes into the ramekins.
Take softened butter and mash it and 1 tbsp honey and ½ teaspoon of cinnamon together and mix until creamy.

Place the meats and sweet potato into the preheated oven on mid rack.  Set timer for 20 minutes.

Place the Kale and fruit ramekins in at 15 minutes left.  Start beef sirloin cooking in it’s pan.  Prepare to flip the steak at the 6-7 minute mark.  Steak should be partially seared.

Put the mushrooms in their pan with melted butter and stir around, then sprinkle 1 tbsp of smoked paprika on them (*ground mustard also optional).  After 3-4 minutes on medium low, blanch the broccoli and stir in.  After 1-2 more minutes mix in pasta.  Add cheeses and ¼ cup milk and stir on low until cheese is melted.  Do not let cool, divide into portions into ramekins and place in oven

At the 5 minutes left mark, sprinkle remaining graham topping on fruit ramekins and the almond slivers on the kale. 

Check the temperatures of all the meats to ensure satisfactory done-ness.  Remove all others from the oven at the 20 minute mark.  Divide sweet potato in half, fluff the insides and add honey butter mixture to each for 2 servings. Divide into portions and let cool before putting into refrigerator.

There you go, 3 different meals with 2 servings of everything-so lunch and dinner for 3 days.

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