5 Steps to Cooking in Bulk

"Cooking in bulk" is a term I use when discussing meal preparation.  In order to achieve my fitness goals, I eat 6 small meals per day, eating a meal every three hours.  These meals ensure that I am fueling my body properly to maintain lean muscle mass.  

My meals consist of three essential nutritional components; lean protein, carbohydrate, and veggies.  

Here are examples of lean protein:

chicken

turkey

tuna

lean beef

egg whites

tilapia

cod 

eye of round steak

Here are examples of carbohydrates:

grits

oatmeal

brown rice

whole wheat bread

beans

potatoes

sweet potatoes

hash browns

corn tortillas

quinoa

corn

peas

Here are examples of veggies:

asparagus

green beans

broccoli 

cauliflower

spinach

When cooking protein in bulk, I typically cook on Sunday and Wednesday.  I plan out my meals for the week and select the source of protein I will be preparing.  

Here are 5 simple steps to follow when cooking in bulk.  

Step 1:  Use Different Seasonings

Variety is key when cooking in bulk.  Use different seasonings when preparing your food.  I prefer salt-free seasonings.

Step 2:  Use Different Cooking Methods 

Cook your food using different methods.  For example:  when preparing chicken I will use my grill, oven, stove, and crockpot.  (Grilled chicken, baked chicken, stir fry chicken, and crockpot chicken).  

Step 3:  Time Management

It is important to dedicate time to cooking in bulk.  This is a multi-task project.  When preparing food I will have at least four different meals going at once.  You can make a family event out of cooking in bulk by assigning each family member a cooking task.

Step 4:  Storage

After all of the food is prepared it is stored in large plastic containers to be distributed at a later time.  Breakfast is the only meal cooked daily.

Step 5: Be Creative

It is important to remember that you do not have to eat the same meals every day.  Your meal will consist of the three nutritional components: protein, carb, and veggies.  Using five pounds of cooked chicken you can prepare multiple meals.  

Here are some examples.

Traditional baked chicken

Barbecue chicken

Chicken fajitas on corn tortillas

Stir fry chicken

Chicken salad sandwich

Shredded chicken salad

When getting started with eating multiple meals, I relied on a meal replacement shake for two of my meals.  This helped me tremendously as I learned new healthy habits for preparing meals.  I still incorporate two meal replacement shakes per day.  

If you found these tips helpful share them with a friend.

Best wishes Fit Family!

Kent