I prepare lunch and dinner for my working week (5 days) on the weekend. After cooking I let the meals cool down before putting them into plastic boxes and freezing them. For consumption I microwave them on a plate and not in the plastic box.
The meals consist of a portion of meat and a portion of vegetables.
I usually use frozen vegetables (broccoli, cauliflower, brussel sprouts) except for cabbage (red, white).
The meat portion usually is:
- Meat loaf from grass-fed beef. I got tired of making burgers. The meat loaf is so much quicker to prepare. Put minced meat, salt, pepper and garlic into a bowl, knead it, make a loaf and put into the oven. Done.
- Chicken breasts (fried in an non stick pan with a bit of butter). I bought a foreman-style grill to prepare the chick breast but it is just a pain in the ass to clean. I also do no like chick breasts baked in bulk in the oven.
- Curry from cubes or strips from beef
For extra carbs I just cook some pasta or basmati rice and add them to the meals.
For snacks I prepare lentils (dahl+yoghurt, lentils with bacon).
I do not prepare breakfast in advance. I put frozen spinach with a little water into a pan before I go into the shower. When I am back the spinach is usally ready and I then add some eggs and finally cheese for flavor.
For me advance meal preparation has been crucial to keep my weight down.