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MEALPREPs
MEALPREPs
Ingredients
A. Diced and cook for 3 mins
B. Mixed in 5 mins
C. Mixed in 45 mins
7 tomatoes [2.00]
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MACROS/ serving:
Protein - 50g
Energy - 800kcal
Cost - [4.96]
Review:
WEEK 2 (02/04)
C: Caramelise onions, add potato water, flour, sugar, herbs, simmer 5 mins
1 garlic [-]
2 onions [0.85]
1 tsp sugar [-]
Review: Too much salt in the potatoes, do not salt the carbs in future. Meat
already was very salty, esp sausages.
Mashed potatoes dont reheat well, like beige rotten snow...
Took almost 2.5h to complete cooking, too much preparation esp with 2 different
meats.
WEEK 3 (09/04)
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MACROS/ serving:
Protein - 70g
Energy - 1100 kcal
Cost - [2.75]
Review: Skewering the meat and veggies took 30 mins of the 1.5h I spent cooking.
Rice is the most convenient carb to cook so far, and provides a lot of
calories/volume, might try pasta the next week.
WEEK 4 (16/04)
B: Boil penne
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MACROS/ serving:
Protein - 50g
Energy - 1000 kcal
Cost - [4.10]
Review: Simple to make, but beef is expensive, replace beef w/ chicken thigh, make
tomato finer and thicker w/ cornstarch
Added too much salt initially.
WEEK 5 (24/04)
A: Boil rice
2 brocolli [2.00]
2 green pepper [2.00]
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MACROS/ serving:
Protein - 50g
Energy - 1000 kcal
Cost - [2.00]
WEEK 7
A: Boil rice
MACROS/ serving:
Protein - 40g
Energy - 800 kcal
Cost - [2.00]
WEEK 8
C: Cook spinach
D: Cook meat
MACROS:
Protein: 50g
Energy: 1000kcal
Cost: [2.00]
Review: Keeps well after freezing and thawing, looks bad but tastes good.
Tastes more chinese than korean. Japanese rice toppings make the meal.
Can be very affordable if beef is bought from wholesaler.
WEEK 9
C: Cooking chicken
- Drain out marinade for later
- Sear both sides high heat
- Transfer to oven @ 220C (upper) for 10 mins, skin down
- Flip sides, baste w/ juice + thickened marinade (see below), for 20 mins
D: Marinade
- Heat over low heat and stir to thicken sauce, 5-7 mins
- Use as sauce over chicken in oven
E: Spinach (see above)
MACROS:
Protein: 40g
Energy: 900kcal
Cost: [2.00]
Review: