How to Prepare Meals

Corey Boutwell

Jan 6, 20204 min read

Updated: Feb 12, 2020

Corey Boutwell

November 2019

Requirements

Buy four 4L containers and one or two 2-3L containers for food storage
1 for fish or meat
1 for weekly vegetables
1 for weekly salads
1 for meat for dinner
Large Electric Frying Pan
Large frying pan(s)
Large oven pan(s)
Rice Cooker *optional
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