With just a little forethought and planning, you can have weekly supplies of snacks and ready-to-eat meals for healthy purposes and for your macronutrient goals. It also means that you do not reach junk food when you are too busy to get something ready.


So, yourself and organize yourself ...

Weekly meal plan # 1
Meal
Breakfast - cottage cheese and avocado on corn
Morning snack - banana and almonds
Lunch - Asian BBQ Chicken Leg, Sweet Potato Mash and Snow Peas
Afternoon snack - Greek yogurt and blueberries

macronutrients
We try to base our meal preparations on the following macronutrients: Man, 70 kg body weight, heavy exercise (5 to 7 times a week), with the goal of consuming less than half a kilo a week.

Daily target:

2937 calories
220 grams of protein
367 grams of carbohydrates
65 grams of fat
This meal preparation reaches (keeping in mind what does not include dinner or supplementation):

1767 calories
110 grams of protein
95 grams of carbohydrates
95 grams of fat
You can adjust the amount of macronutrients to your weight and goals. A handy calculator for your daily macronutrient needs can be found here: www.macronutrientcalculator.com


To calculate the quantities of food, I use the Easy Diet Diary application.

Weekly shopping list
** I try to buy organic products as much as possible **

5 lawyers
5 bananas
5 medium sweet potato
400g snow peas
1 blueberry
1.5 kg chicken leg
300g of cottage cheese
Greek yogurt 600g
1 bag of corn
125g of almonds

Items you should have in your fridge / pantry:

Soya sauce
Honey
Grounded ginger
Chinese five spices


How to prepare and cook

 Marinate the chicken legs for at least 1 hour in 2 tablespoons soy sauce, 1 tablespoon honey and 1 teaspoon ground ginger and five Chinese spices.
Cook the chicken legs until they are cooked through.
Peel and cut the sweet potato into cubes. Steam or boil until very soft and crushed.
Top and tail snow peas.
Once cooled, place the chicken, sweet potato puree and snow peas in a large container.
Spread the white cheese (60 g per day) between the containers and leave the whole avocado and the ears of corn in their packaging.
Leave the bananas whole and divide the nuts (25 g per day) in 5 containers.
Spread yogurt (120 g per day) between containers and garnish with blueberries.

Tips and tricks to get there

Post questions in the comments below and I will include in future tips and tricks


Be organized! It pays to plan ahead. I put a click online and get the order from Woolworths at the beginning of the week for collection on Sunday morning
Apart from once or twice to prepare each week - I prefer to do everything at the same time on Sunday afternoon / evening
Buy good containers with very good seals, a few different sizes for different meals helps. It's a good idea to buy some spare parts in case they disappear! I use Ikea containers, Sistema containers and glass jars (all without BPA)
Try to do multiple tasks while you prepare your meat - cook your meat while vegetables are cooking, etc. A first preparation can take 4 to 5 hours, but I can now do everything in less than 2 hours.
I do not normally freeze meals and keep them in the refrigerator. It's a personal choice and many meals can be frozen. You may just want to freeze Thursday / Friday for example.