Monthly meal prep – 40 meals (lunch + dinner)

Hey guys, first post here 👋

Once a month I cook and freeze around 40 meals (lunch + dinner) to cover my weekdays (Monday to Friday). This month’s menu looks like this:

1. Brown rice (cooked with garlic, onion, salt, olive oil), black beans (cooked with garlic, onion, salt, olive oil, in the pressure cooker), sautéed cabbage (garlic, onion, salt, olive oil) & baked salmon (salt, black pepper, lemon and garlic — baked for 13 minutes at 230 °C / 450 °F). I add a splash of soy sauce, sesame seeds and scallions right before eating.

2. Brown rice (cooked with garlic, onion, salt, olive oil), black beans (same as above), sautéed zucchini (garlic, onion, salt, olive oil) & shredded roasted chicken thighs (marinated overnight with salt, lemon juice, iogurt, lemon zest, paprika, black pepper, garlic powder, onion powder, dried parsley — baked ~30 min at 230 °C / 450 °F).

3. Kabocha pumpkin soup with shredded chicken breast (marinated overnight with paprika, black pepper, garlic powder, chili flakes. Cooked in the pressure cooker for 30 minutes, then blended the broth with the cooked kabocha squash, added parsley and scallions, and mixed everything together).

4. Lean beef burger patties (salt, black pepper, paprika, smoked powder, onion powder, garlic powder). I usually eat them with a bun, mozzarella, soy-caramelized onions, and tomato.

Each meal comes with a fresh salad: lettuce, red onion, cherry tomatoes, and cucumber. I wash and dry everything in advance but only cut and dress the salad at mealtime. I find it stays much fresher that way.

They’re pretty simple, but effective! I try to keep my focus on high protein and high fiber meals.

I did a quick description, but in case you guys have any doubt, I’m happy to answer.