Abundantes recetas que puedes congelar para preparar tus comidas
- 10 de marzo de 2018
El fisicoculturismo no es simple. Se necesita tiempo, dinero, compromiso y comida. Mucha, mucha comida. Es por eso que muchos físicoculturistas optan por preparar sus comidas para triunfar. Te permite alcanzar el nivel adecuado de macronutrientes y mantenerte encaminado fácilmente.
To take it one step further, we found three recipes you can prep and freeze to help you prepare even further in advance. Cook these all up and you will have 24 meals crossed off your list! Simply reheat when you're ready.
Slow Cooker Turkey Chia Chili (9 meals)
Slow cooker recipes are easy and can help you save time (despite the name). If you throw a bunch of meat, vegetables and spices into a slow cooker, you can probably call it chili. Use this recipe for a delicious and healthy recipe that is easy to freeze and tastes great after being heated up in the microwave.
- Lean ground turkey (3 lbs.)
- Red beans (1 ½ cup)
- Diced onions (1 ½ cup)
- Diced tomatoes (4 cups)
- Diced green peppers (1 ½ cup)
- Cilantro, finely chopped (3/4 cup)
- Chia seeds (4 tbsp)
- Chili powder (5 tbsp)
- Salt and cayenne pepper (to taste)
- Optional: hot sauce (1 cup)
- Optional: diced jalapeno peppers (1/4 cup)
- In a skillet, brown the lean ground turkey. Season it with salt and cayenne pepper.
- In the slow cooker, combine diced tomatoes, peppers, onions, red beans and seasonings.
- Add the browned turkey and set on low for four hours.
- Divide into nine individual servings and place in storage containers to freeze.
Steak & Baked Potato with Garlicky Asparagus (9 meals)
Are you a steak and potatoes kind of bodybuilder? If so, this is the recipe for you. It is quick and easy to make and let's be honest: steak is always a welcome substitute for chicken. Try switching up your seasonings to add some variety to this staple.
- Lean steak (6 lbs.)
- Large baking potatoes (9)
- Asparagus (3 bunches)
- Sea salt and garlic pepper
- Olive Oil
- Choose from the leanest cuts of steak, which are the filet, top round, sirloin, flank and tenderloin. Rub with sea salt and garlic pepper. Cook in a pan, on the grill or in the oven to your desired temperature. You can cook up extra to slice up and bag as a great mid-day snack.
- Potatoes are great baked in the oven at 300 degrees for an hour and a half (after you've pierced the skin with a knife or fork and rubbed it with a little olive oil and sea salt). Throw a bunch of potatoes on a pan and you have your sides for the week.
- Cut the bottom ends off a full bunch of asparagus. Place the edible stalks on a cookie sheet, covered with foil. Drizzle with olive oil and sprinkle with sea salt and garlic pepper to taste. Bake at 300 degrees for 10 to 15 minutes.
- Place portions of steak, potatoes and asparagus into nine storage containers and freeze.
Grilled Chicken, Steamed Broccoli and Brown Rice (6 meals)
Grilling chicken, steaming broccoli and cooking rice could be among the simplest of culinary feats, which is why this recipe is so great. The plain flavor of all three of these items allows you to add variety simply by adding your favorite low-calorie sauce, condiment or dressing. Throw a cup of rice in a food storage container with 10 ounces of cut up chicken breast and a cup of broccoli and you've got a great meal ready to freeze.
- Boneless, skinless chicken breast (4 lbs.)
- Broccoli (1 large head)
- Brown rice (6 cups)
- Your favorite sauce or condiment
- Wash and cut your broccoliand place into a steamer over boiling water.
- Steam for about 5 minutes or until tender.
Cooking Brown Rice
- Rinse your rice with cold water.
- Add water to a pot and bring to a boil.
- Add 1 cup brown rice to 1 1/4 cups boiling water and cover.
- Reduce to simmer for 45 minutes.
- After 45 minutes, turn off heat and let sit for 10 minutes.
- Start your grill, set it to high and let it get hot.
- Once the grill is hot, lay out your chicken breasts on the grill to cook.
- Cover the grill and in 3 minutes, flip breasts.
- After another 3 minutes, reduce the temperature of the grill to low and flip again.
- Cut through to the center of a piece of chicken to see if it is cooked all the way through.
New to meal prep and need help getting started? Check out this article that can make your prep days a whole lot easier: Prepping for Success: Tips to Make Meal Prep Work for You.