How I Food Prep For The Week.
I grocery shop once a week so that I’ve got enough for seven days and go on Saturdays because the store is usually less busy than Sunday. I enjoy cooking three nights a week and so I shop to set me up for that (also factoring my boyfriend for dinner) and also purchase enough quantity for plenty of leftovers to make breakfasts, lunches and snacks for the week. The way I tackle the store is with a high level view of:
Protein: Meat/Seafood
1. 1lb Scallops [Oven Roast 400 Degrees for 19 Minutes]
2. 4-5oz Tuna Steak [Raw]
3. 4 Large Skinless Boneless Chicken Breasts Pre-marinated w/Chimichri or Meyer Lemon [Oven Roast 400 Degrees for 45 Minutes]
4. 2.5lbs Ground Turkey Breast [Saucepan Sauté Medium Heat for 20 Minutes]
5. 3 Packs of Ground Venison [Saucepan Sauté Medium Heat for 20 Minutes]
6. 2lbs of Tilipia w/Cajun Seasoning [Oven Roast 400 Degrees for 20 Minutes]
Vegetables: Lower glycemic carbs that nourish me with micronutrients
1. 9 Bunches of Baby Bok Choy [Saucepan Sauté Medium Heat for 20 Minutes]
2. 2 Bundles of Swiss Chard [Saucepan Sauté Medium Heat for 10 Minutes]
3. 2 Containers of Zoodles [Saucepan Sauté Medium Heat for 10 Minutes]
4. 2 Heads of Broccolli [Saucepan Sauté Medium Heat for 20 Minutes]
5. 1 Large Container of Baby Kale [Saucepan Sauté Light Heat for Seven Minutes]
6. 2 Packs of Pre-Trimmed Green Beans [Saucepan Sauté Medium Heat for 20 Minutes]
Starches: Higher glycemic carbs that enable me to hit my caloric intake goals
1. 6 Medium White Potatoes [Oven Roast 400 Degrees for One Hour]
2. 4 Medium Sweet Potatoes [Oven Roast 400 Degrees for One Hour]
3. 1 Loaf Dave’s Killer Bread Good Seed [Toaster for 90 Seconds]
4. 3 Packs of Frozen Brown Rice [Microwave for Two Minutes]
The way I tackle the week is then designating which three evenings I’ll cook and then each of those nights I’ll choose one item from each of the above categories. This means that I rotate what I purchased based on what’s on sale, what I’m in the mood for and what’s in stock. For Protein I’ll always get Scallops and Tuna which will cover me for three meals and then I’ll rotate with three out of the other four proteins. For the veggies I’ll select three for the week and try to rotate so that I don’t repeat from the last week if possible for variety. The starches are the same on a weekly basis. The quantities listed above are indeed the quantity I purchase. The above approach allows me to enjoy eating out on the weekends for about three meals (lunch/dinner on Saturday and then lunch on Sunday) while having all of my breakfasts and lunches supplied through leftovers.
On a typical night I will preheat the oven and kickstart the process with roasting my potatoes, followed by meat sauté and then veggies if not at the same time. I included the approximate cook times that I have mentally stored at this point (note that I do season everything but the starches but this isn’t meant to be a recipe post so none of those details are here). I keep my cooking very simple into three items per meal and then rotate weekly to avoid boredom. What you don’t see are fancier entrees like Paleo Lasagna or other creative dishes because I’m intentional about keeping things simple and fast.
Last Updated/Enhanced: May 5, 2017
