I am looking all over online for a healthy meal I can cook on Sunday and just eat it all week.

Does anyone have any idea?

I'm trying to get back on the healthy eating wagon and I'm having a hard time getting motivated.

That ONE meal can change my ways.

Thank you all for taking the time. I truly appreciate it.

I just cook 6 chicken breasts and 15 eggs on sundays and I have snacks and meat for lunch and dinner, makes cooking dinner and preparing meals for the week pretty easy!

I would not eat the same thing over and over but for example you can cook different things as roastbeef, pasta sauce etc just divide them in portions and freeze

You make it sound so easy...lol

I need a good chicken recipe though.

Curry! Chick peas, onions, chicken/seafood, red peppers, green onions - just make a ton of it and you'll be good to go! Oh, and you can also keep cooked rice for a week too.

Also, have some fresh veggies and fruit on standby, and spinach for a quick salad :)

I have been know to make a basic soup on sunday and turn it into 7 different soups thru the week

Any more ideas? Recipes are welcome too :)

yes ... body building style and the most leanest style this would be your best bet.

grilled chicken
broccoli
brown rice

or

tilapia fish
broccoli
baked sweet potato

Sounds good.Thanks :)

I was thinking about cutting boneless skinless chicken breasts into chunks, cooking them through plain, and freezing them in individual serving size baggies. Then I could take them out, nuke them for a min, add sauce or toss in yogurt and orange sauce and cook it until brown, serve with freshly cut veggies/on a salad.

Grilled chicken breast - (weber mesquite packet mixed with water - soak breasts for 30min then grill)
Sonoma Salad (mixed spring lettuce, sliced almonds, dried cranberries, & feta cheese) with Raspberry Vin. Fat Free Maple Grove Dressing

Also - shred some of the chicken breast and have with brown rice a couple of nights (the days need you need more carbs)

Breakfast - egg whites (1/2cp) mixed with one medium egg.

Snacks - apples and almonds

Sorry it is not one meal...but the combination above will last an entire week if you change up a little.

baked oatmeal with bananas, blueberries, applesauce. one scoop a day for breakfast. I make two batches and put them in gladware bowls so we can take it with us and eat at work if we need to. And I always cook several chicken breasts on the weekend so it can be easliy transformed throughout the week.

Awesome Advice!!

I've got a great vegitarian chilli recipe at home I make a big batch, separate into single servings and freeze so...

BUMP for later.

Oh sweet! I would love that recipe. I can private message you! Thanks :)

Oops double post!

Make a large batch of protein on Sunday and then slighty modify it each day for several days.

I made a lean beef roast on Sunday. We ate it for Sunday dinner with roasted potatoes and veggies. Last night, I took the rare parts, sliced them thin and sauteed them a bit with cilantro, cumin, chili powder, garlic, and lime juice and we ate them as tacos with whole grain tortillas (added shredded lettuce, cheese, diced tomato, etc.). You could also slice it and serve it cold over a salad. Or dice it and make it into a stir fry with veggies and a teriyaki sauce.

Of course you could do the same thing with chicken breasts or lean pork.

latest favourite of mine:

Crockpot Chicken Cacciatore

4 or 5 chicken breasts (or a mix of breasts and thighs if you like)
salt and pepper to taste
1 cup button mushrooms
1 cup each sliced red and/or yellow and/or green peppers
1 medium onion cut into wedges
2 cloves garlic, crushed or diced
1 can italian herb diced tomatoes
1 can celery, green pepper spiced tomatoes
1/2 - 1 cup rice (optional)

season both sides of chicken breasts with salt and pepper.
in a frying pan on medium high heat, with a bit of olive oil: brown the chicken to seal in the juices, take them out of the pan and put them in the bottom of the slow cooker.
in the frying pan fry the onions until translucent, add garlic, mushrooms, and peppers. Frying just until tender crisp (a few minutes). throw those in slow cooker.
put both cans of tomatoes into slow cooker, and add rice if you want it to be mixed with the rest of the dish(optional). otherwise you can cook the rice separately and serve this mixture on top.
cook on low for 4-6 hours.

i've been eating it all week... tastes pretty darn good!
if you're not a fan of the peppers getting mushy though, maybe try and just keep them out of the mix, and add them on top of the mixture after everything is cooked.

enjoy!

skinnytaste.com is a great site - you could do a pan of baked ziti (reduced fat cheese and wheat pasta - add some veggies too). They have a good recipe on the site.

I also throw 4 or 5 chicken breasts in a crockpot with some reduced fat/sodium chicken broth on Sundays and have shredded chicken to use for various meals throughout the week. You really can use it for and with just about anything (wraps, salads, quesadilla, pasta).

Many many years ago I lived with a guy who was a competitive body builder.... he also owned a gym.

Anyway, every Sunday he would shop and cook all of his food.

Grill or bake 10 chicken breasts
Make enough brown rice for the week (6-8 servings)
Steam up brocolli and brussel sprouts or carrots for the week
Boil whole wheat pasta ( 6-8 servings)
Bake 4-5 sweet potatoes ( cut into halves before baking for a serving)

Then he would divide it up into meals. With the pasta you can simple put cooked pasta under hot water to make it not sticky and warm it up, then just put some healthy choice sauce over it.

Portion out the chicken, veggies and rice or potatoes into meals and store in fridge. All of that food keeps for a week no problem. Eat fresh fruit and nuts as snacks. You could also make up a batch of home made protein bars on Sunday to have as snacks through the week. and have a protein smoothie for breakfast all week. So really you are just cooking up your meals for lunch and dinners

My weekl y meals mostly consist of:

Breakfasst: Protein Snack Bar
Snack: 2 hard boiled Eggs
Lunch: Parmesan Encrusted Tilapia (I buy these pre-packaged and cook on sunday night and refigerate for later in the week)
Snack: Fruit or Carrots or something
Dinner: Yams or Chicken or some type of Protein.

My roomate usually cooks chicken and pre-makes about 4 salads for her lunches at work and it seems to work for her.

I dont know if this helps? I do all of this on sunday. You could also pre-make a healthy casserole or wraps or something and cut it up into portions and refigerate.

Hope you get some good ideas!

Cook chicken breasts in a crockpot. You can use bone-in or boneless. You can add chili powder/cumin/salsa or 1/2 cup chicken broth and italian seasonings. Or a splash of italian dressing. I usually do the italian seasoning because I find it's more versatile - I then add mexican seasonings when using the chicken during the week if I want mexican, and other seasonings if I don't.

You can use it for tacos/taco salad. Or mix with any combo of diced tomato/salsa/beans/rice/quinoa/veggies or a "stew". Make chicken salad (though I prefer to cook chicken differently for that). Eat it on a sandwich or just plain. Mix with favorite bbq sauce for Chicken barbeque sandwiches. Search the internet /allrecipes for recipes that call for shredded chicken.

I fix a "Zuchhini Caserole" and cut it into 4 equal parts, but it can be into 5 if you need it to last for 5 days:

2 cups shredded Zucchini, includes skin
1 pound Turkey - Ground Lean - Jennie-O
2 eggs
Oregono (makes it take like meat for speghetti...I love it)

Really simple to make- mix the 4 together and put in pan, I use a 9x13 glass one. Set oven for 350 degrees and bake for about 20 mins or until meat is completely cooked. Cut into equal parts and enjoy!
I add more veggies for the side, usually more zucchini and carrots but a baked potato goes well with it to!

Didn't give you the calories and all because it is best for you to put into the recipe maker to make sure everything you use is counted correctly. Lots of protein!

WOW, thank you for taking the time to share this recipe! I'll make it this Sunday for sure!!

For Breakfasts:

I make a huge batch of steel cut oats in the crock pot, the recipe on the box calls for stove top but just use the same ratios and put it all in the crock 6 hours on low.
OR..
Buy a carton of Eggbeaters, it make 8 wraps, place a half cup in a bowl microwave 2 minutes, do this for all 8 servings, i then take a whole wheat tortilla with the egg, a slice of fat free cheese, and two TBLSP salsa, wrap them up with plastic and freeze, take one out the night before and then just microwave.

For Lunches:

Ill make a crockpot of shredded mexican chicken, all it is is four raw chicken breasts, a can of corn, can of tomatoes, can of black beans, a cup of green onions, fresh cilantro, and then spices to taste (chile powder, cumin, garlic, ect.) cook on low 6 hours, pull out chicken shred it and place back in the mixture for 1 hour. This is great by itself, in a wrap, over lettuce, or rice. And couldnt be easier.

Winters coming too, so soup is always easy and its great to use up old veggies, meat leftovers from the week before.

Just a few ideas