But "they" say abs are made in the kitchen and I've never had abs in my life so who am I to argue?
I've discovered that with a little preparation, even the laziest of lazies (ahem) can meal plan for a week without too much difficulty.
Thus I present to you: Meal Planning for Lazy People.
|I had a chicken-only picture but I deleted it. So pretend this is|
Step One: Pick a protein.
Whatever your heart desires: chicken, turkey, pork, or fish if you don't mind being "that guy" in the office. Bonus points if it's pre-marinated. Also, I like to buy in quantities that are easily divisible so I don't have to do linear algebra to calculate my portion sizes. For example, I'll buy .75lbs AKA 12oz of chicken and know that it makes two 6oz portions. But if you like calculating the math of a .87lb portion size, who am I to stop you?
Step Two: Pick a veggie.
Or multiple veggies if you're feeling fancy. I'm a fan of squash (but not butternut because you need a damn machete to open it), zucchini, green beans, asparagus, and broccoli. This part is like a choose-your-own-adventure of laziness, depending on how much prep your selected veggie(s) requires.
Step Three: Pick a starch.
Brown rice, quinoa, wheat pasta-- whichever you prefer. I tend to go for the Minute Rice Brown Rice because, well, lazy.
Step Four: Accessorize.
If you failed to heed my sage advice about pre-marinated proteins, you're gonna want some type of seasoning/sauce/marinade involved. Go Italian with basil and oregano, Mediterranean with lemon and garlic, Mexican with chili powder and cumin. There are a million pre-mixed spice blends (select light sodium if you can) or you can go wild and make your own by experimenting.
Step Five: Cook and Serve.
Prepare each component using your healthy method of choice. Bake, grill, steam it in your dishwasher (saw someone do that on "Extreme Cheapskates" once. Does it actually work? ...asking for a friend). Portion everything out evenly so you know the points/calorie counts for your meal. Done!
|The chicken's cooked, the marinade just makes it a strange color.|
Here's how I did it last week, which took all of 40 minutes including cooking time: I preheated my oven to 375 while I sliced one squash and one zucchini. I tossed the veggies in a ziplock bag with a drizzle of olive oil and my favorite seasoning salt. The veggies went on a cookie tray on the top shelf of the oven and my pre-marinated chicken breasts went in a dish on the bottom rack. Bake for 25 minutes, flipping the veggies halfway through. While everything's baking, I made brown rice. Each meal (6oz chicken, 1/3 cup brown rice, ~3/4 cup veggies) ended up being about 335 calories or about 10PP on Weight Watchers.
Maybe I'm weird, but I have no issues eating the exact same meal multiple times in a row. If you'd prefer more variety, it's easy enough to swap in different veggies or a different protein, or change your seasonings to mix things up.
Have any meal planning tips to share?