How to Prepare Meals

Updated: Feb 11


Corey Boutwell


November 2019

Requirements

  1. Buy four 4L containers and one or two 2-3L containers for food storage

  2. 1 for fish or meat

  3. 1 for weekly vegetables

  4. 1 for weekly salads

  5. 1 for meat for dinner

  6. Large Electric Frying Pan

  7. Large frying pan(s)

  8. Large oven pan(s)

  9. Rice Cooker *optional

  10. Slow Cooker *optional

Preparation


How to prepare for FISH or MEAT:


  • Buy barramundi frozen from Coles

  • Cook 1.5kg in one sitting

  • Oil the pan or fish with celtic salt, olive oil and a small amount of vinegar or lemon

  • Fry for roughly 6-7 minutes per side on high

  • Grill for 10 minutes per side on 200 degrees or until fish just turns white

  • Put in big tub and fridge it


How to prepare for the SALAD:


  • Pick salad veggies (I like a whole celery, a whole parsley, cucumber, small red lettuce, onion)

  • Chop them all up with a knife of scissors (scissors amazing)

  • Try to use celery, coriander or parsley you get a lot out of those

  • Put in container and store in the fridge

  • Season with chilli, balsamic or white vinegar, lemon or lime when you eat


How to prepare for COOKED VEGGIES:


  • Choose veggies (I like onion, purple cabbage, Brussels, bok choy, broccolini)

  • Olive oil and salt a big pan (big electric frying pan)

  • Fry and stir until colour slightly changes you do not want them too cooked

  • Always put onions in first with a little lemon or vinegar

  • Stir every so often

  • Put in container and store in the fridge

  • Pro tip use the broccoli stalks and chop it up into small fine pieces, tastes really good fried with other veggies in olive oil, is highly nutritious and you get way more out of the stalk


How to prep DINNER MEAT:


  • Buy kangaroo rump from butcher central market or other otherwise, get diced from Coles or other meats from Coles for at least a 1 - 2 kg

  • Cook minimum 1 kg in one sitting

  • Oil the pan with Celtic salt, olive oil and a small amount of vinegar or lemon

  • Fry for roughly 10-12 minutes per side on medium should still be red in the middle especially if you are microwaving them later

  • Put in big tub and fridge

  • *Pro Tip - Marinating or coating your meat in vinegar or lemon prevents the meat from oxidising (toxins forming on the meat)


DINNER MEAL


  • This is just an option, cook this meal how you like and enjoy it

  • (for efficiency can always cook x2 so you do not have to cook the next day)

  • Cut up onion and butternut pumpkin fry in a pan with olive oil and Celtic salt until slightly brown (5-10 mins)

  • Cut up all other veggies small (Broccolini, Brussels, cabbage, mushroom, sprouts, string beans, chilli)

  • Add in all other veggies at the same time

  • Add more oil and salt, stir and leave till colour darkens

  • Add in cooked kangaroo or other meat

  • Heat and stir for 5 mins then enjoy


How to prep PANCAKES:


  • Mix ingredients in a bowl - using a mixer makes the pancakes turn out best

  • 30 ml coconut flour

  • 50 ml almond flour

  • 2 bananas

  • 1 egg and 2 egg white

  • Organic cinnamon 1.5 small spoon

  • Coconut oil a very hot pan till its smoking

  • Make small pancakes and fry till they are brown

  • When done put almond butter, manuka honey or pure Canadian maple, berries and syrup on top and enjoy


KETO PANCAKES:


  • Mix ingredients in a bowl - using a mixer makes the pancakes turn out best

  • 15ml coconut flour

  • 60ml almond flour

  • 1 egg and 2 egg white (or one duck egg - recommended)

  • *Optional - 100-150g cottage cheese (very high in protein)

  • Organic cinnamon 1.5 small spoon

  • Coconut oil a very hot pan till its smoking

  • Make small pancakes and fry till they are brown

  • When done serve a little almond butter or goats curd or pasteurised ricotta or Greek yogurt with berries and syrup (if needed) on top and enjoy


How to prep CHIA SEED PUDDING:


  • 50g of chia seeds into a bowl

  • Fill as needed with almond or coconut milk

  • Add in desired ingredients (berries, whey, dark chocolate, etc,)

  • Stir for 1 minute

  • Let soak for 10 mins to overnight and then enjoy


How to prep Carbs:


  • White rice - Cook 700ml - 800ml of dry rice in one go, boil for 10 minutes drain and put in a smaller tub

  • Sweet potato - Cut however desired, season in olive oil and Celtic salt oven or grill until soft or brown put in smaller tubs and fridge

  • Sweet potato mash - Cut into small pieces - boil until soft, mash with browned onions and Celtic salt, store in small tubs and fridge it


Desperate meals:


If you end up not being able to have a meal and you need to makeshift stick to :

  • Canned tuna and salmon

  • Avocado

  • Blueberries - strawberries

  • White rice from a packet or an Asian/sushi shop

  • Steak

  • Almond butter

  • Fresh salad

  • Celery


Beef Burger Patties:


You should get a couple of nights out of these saving you cooking time or you can take them on the go.

  • 500g grass-fed mince

  • 2 eggs or 1 duck egg

  • 6 tablespoons natural almond flour or 4 tablespoons besan (chickpea) flour or mix 3 almond and 2 besan

  • Celtic salt

  • 1 finely chopped onion + 2 cloves garlic

  • Fresh Olive oil 1 tablespoon

  • Mix in a bowl until very sticky and soft

  • Fry until slightly brown each side or bake


Pumpkin Patties


  • You should get a couple of nights out of these saving you cooking time or you can take them on the go

  • ¼ of a butternut pumpkin

  • 2 eggs or 1 duck egg

  • 6 tablespoons natural almond flour or 4 tablespoons besan flour or mix 3 almond and 2 besan

  • Celtic salt

  • 1 finely chopped onion + 2 cloves garlic

  • Fresh Olive oil 1 tablespoon

  • Mix in a bowl until very sticky and soft

  • Fry until slightly brown each side or bake

How to PREPARE your meals


By now you should have:

  • 4L and some smaller tubs filled with

  • A salad

  • Cooked cruciferous veggies

  • Meat option 1

  • Meat option 2

  • Carbs source packed in a tub to last a few days

TOOLS - MUST HAVES!


One or two large food cookers e.g. electric frying pan or large deep-dish trays for baking.


Three 3.5 - 4-litre tubs for food storage. For large amounts of vegetables and salad.


Two 2 litre tubs for small food storage and one extra just in case. For meat meal prep.


One food storage carrying option suited to your needs. These have inbuilt carry cases that either has cold packs or you can take them out and store them in a fridge


Option 1: Esky Option 2: Duffel Bag Option 3: Backpack

TIPS

  • When one of these tubs empties simply fill it up

  • Every night or two-pack 3 or 6 meals for the next day or two

  • Everywhere you go try to bring a meal

  • Try not to use containers and plastic bags - recipe for disaster

  • Experiment with your meals and your cooking.

  • Best way to cook anything is oven 180 degrees ad under and slow cooking.

Contact


If you do create new recipes with these ingredients I would love to know


Also , let me know if this article helped you


Big Love

Corey

https://www.instagram.com/coreyboutwell/?hl=en

boutcore@gmail.com

0414556322

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