For those of you who are fairly new to BFL I wanted to pass on a tip that has helped me and many other veterans of bfl be successful in our challenges. Get into the habit of cooking (especially your protein) in larger than normal quantities. If you are going to barbeque some chicken breasts or burgers (or whatever) why not instead of doing 2 or 3 barbeque 10 or 12. I do this all the time. In fact today I barbequed about a dozen turkey burgers and about a dozen chicken breasts. Once they have cooled down I package them in ziploc baggies and freeze them. This will make meal preparation during the week much easier. I have found it is quite easy to come up with a carb source but protein is more difficult and time consuming. This has helped me and other bfler's to be able to stick with our clean eating. I know a lot of you already do this but just wanted to share this with any newbies out there.
fit4life "The dream must be bigger than the pain"
DEFINITELY cook in bulk. I do all of my cooking on Sunday evening/Monday afternoon (I work nights) so all I have to do before I leave is put the meals together. I also highly recommend the steamfresh brown rice. It's already cooked, in the freezer section, you just steam it in the bag for 4 minutes and it's done! I've also found, cooking for myself, that I can just put frozen vegetables directly into whatever I'm eating for the night and they cook while I'm heating everything else up, without being overcooked. Just my 2 cents!
Excellent advice, you two. I have not seen the frozen brown rice before; I will have to look for that. Sunday is my food prep day as well. I make protein sources (buffalo/turkey burgers & meatloaf, grilled chicken breasts, etc...). I also make a few batches of protein pancakes; these are easy to heat in minutes.
"The only person you should try to be better than, is the person you were yesterday!"
I love my George Foreman grill for just this purpose. My daughter and I grilled up a bunch of chicken and pork last weekend and put most of it in the freezer.
A rice cooker/vegetable steamer is also very handy to have around.
Want it. Plan it. Do it.
BDMom.....ditto on the protein pancakes.....I love'em!! Have a great day!
Thanks fit4life. YOU have an excellent day as well!
BDMom- would you mind sharing your meatloaf recipe? This sounds like something I could make for my whole family.
Have you finished your challenge? How did you do?
Here is a post from someone else (Bay), and I have added the changes I made to it:
1 Pound Ground Turkey (I sometimes use ground turkey mixed with bison)
1 Cup Salsa (I use fresh pico de gallo - usually found in produce section - lot less sodium & sugar)
1 Cup Egg Beater
1 Cup Oats
1 tps Worchestershire Sauce
I also chop up a cup or two of spinach and throw that in as well; it helps with the texture and gets some of your veggies in there.
Mix together all ingredients and bake at 350 for about hour. My husband said he would use brown rice instead of the oats, but I LOVED it anyway. :)
I haven't tried it yet with rice, but think it would be good that way as well.
Sounds good! Would you say one slice is a portion?
I finished and intended to go an extra week but have ended up doing AR. I wanted to get my bf taken tomorrow but have an early appt. so that won't happen. I will get it done soon. I am happy with the results and lost a good amount of bodyfat which was my goal. Now I just wanna maintain through the holidays. I want my arms to be a bit more cut so I may do another challenge at the beginning of the year.
I always make this into 6 sices, and that is plenty for me. You could only do 4-5 slices, and that would be fine as well.
I finish this challenge at the end of this week. I will then take a week of AR, and then do a high volume training for a month, still eating BFL style, but incorporating some of Emily Alvers recipes and some from the Eating for Life. I want to start my second challenge on December 27th, so we will probably be starting around the same time. I hope to do 2-3 actual 12-week challenges (not official) per year. I get my bodyfat tested on Saturday morning; I am anxious to see where I am at. Hope you are able to get yours done soon. Glad you had good results.
BDMom.....looking forward to seeing your 12 week results. Your pics thus far on your profile are amazing! Another thing I do (actually my wife does) is to cook up a large veggie stir fry. Just add the spices you like and again I freeze them in ziploc baggies. I can usually get 10-12 portions out of the big frying pan we use. I've been eating a lot of veggies lately for my last couple meals of the day.....staying away from starchy type carbs and this has really helped me tighten up.
fit4life: thanks for the recommendation on the veggies. That is a great idea. My 5th meal is usually meat, salad & veggies, and my final meal of the day is usually a very low-carb protein shake with almond milk. I use Jay Robb, but I think carb sense is a good one as well. I think we really need those carbs earlier in the day, but will continue to taper off later in the evening. So good to see that you have made this a lifestyle.
I like cooking a big batch of brown rice. When it cools I pack it in 1 serving size ziplock bags and put in a container in the fridge for the week. Also when I make cream of wheat I make extra and put that in containers too. I boil eggs and peel them and put them in a bown in the fridge. Also, like fit4life and just about everyone else, I make extra chicken and put in fridge and/or freezer. Sometimes my husband or kids will take from the food I have packaged but that's fine, there's plenty for everyone and if I run out, I just make more.
If you always do what you've always done, you'll always get what you've always have
I make a kettle of old-fasioned oats and store in a big container in the fridge to last me a week. Every morning I scoop out a cup into a bowl, add a tiny milk to moisten it and pop it into the mic. But I notice after 5 days, it goes bad so don't forget it's in your fridge!
Oatmeal toppings (just a pinch):
cinnamon, nutmeg, cloves--tastes just like banana or zucchini bread!
8 mini chocolate chips (I know unauthorized, but come on, 8!)--tastes just like fresh baked cookie! (I'll probably get yelled at for this one)
chocolate or caramel flavored protein powder and few pecans- tastes like a turtle!
I found these to be fun variations from the old standby. But remember, just a pinch!
Seriously?? Why haven't I thought of this before now!! I seem to always forget to throw chicken in the oven before work and end up eating yogurt and cottage cheese for three meals a day!
Thanks for the tip!!!!
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