— — x (- Lal 7-— = ce ae “ gay v7 . |@)‘| 4 Having a chef as a dad I’ve always had a keen interest in food. Mela diy MMM meel acer adic lae Yom (rela at te MiLAN tricks of the trade when it comes to preparing food in bulk quanitites. In recent years I’ve developed a passion for fitness Tate M MUM (-t-lant lem Gaal MALCOM COM UT mN ZI CLL wie] anol caiulela) you will always remain mediocre in the fitness world. You simply cannot out-train a poor diet. It is for this reason that | have created this comprehensive in-depth guide to help others out there cook nutritious delicious meals as efficiently and easily as possible. Enjoy my guide and feel free to share it with anyone you think might also benefit from it. ULL Sa Vat] a More] aes elena - Cooking Food In Bulk VS Standard Cooking - What You Need In Order To Make Things Easier - Healthy Herbs, Spices And Additions - Cooking Meat/Veg In Bulk & Cooking Hacks - Healthy Snack Ideas And Protein Shakes Saar IB Volker)—— On om: 23 im ¥ ALLS) Ta : Meal Prepping is cooking multiple meals at once to eat in the future. The main reason people never stick to a healthy diet is because they can’t be bothered cooking healthy all the time. People opt for ordering take-out which is quick & easy. When we do this however not only are we hurting our folate] Mielec eI Mel IAAI R lle Slit ace Richa food orders add up very quickly. If you instead dedicate only a couple hours a week to meal prepping you will save yourself both time (on preparing, cooking, cleaning) and money which will mean you'll have more time to spend on Nel e111 Mele oR aTelt COM MVM ZelU Lm oC oe COOKING FOOD IN BULH WS STANDARD COOKING Standard cooking leaves almost just as much mess as cooking in bulk. Why waste countless hours cooking and cleaning every day when you can just do it once a week and save yourself time and money? Meal Prepping is the key to living a healtheir happier life and achieving all your fiitness goals Pi TdaR =r KS-P |e -S1 VEZ Me (-1ae-]ale AO ool bd 3 3 OF} Jere}om Yih oe I Sah z Ce ta a Access to a kitchen or alternative Erol e-EE- Tama ota om Leon Cla) pictured is vital to being able to cook in bulk. The bigger the size the better as you can then cook many kilos worth at a time. Kitchen scales are important so that you get your portions correct as well as your ratios. The free app My Fitness Pal will tell you exactly how many calories, protein, fats & carbs your food has in it. You can buy cheap containers on Ebay or Amazon for close to $1.00 AUD each ($0.70 USD)or much cheaper if you don’t & WV Talecsol ore le Meola Tatu nme | prefer them as you can easily separate your food and it prevents it getting soggy. bd 3 | | Ee cde Si 2 3 a oxee A — 226/902 $38 0% a We SE BY Just because you’re eating healthily doesn’t mean the food needs to be bland and boring. In fact without making your meals tasty you are much more likely to lose motivation as you will not enjoy your food. Below I’ve compiled a list of various healthy substitutes you can use. I’ve also included some of the best herbs and spices that will not only enhance the flavours of your meals, but will provide you Leama Tuco Te le linear Marlin Cole Swap These For These Cle 4 | Sra E] Ss Salad >< a | Lemon of -e,. Car tk oes Pac} Ble te) Salt >< a | leet aS % a A fr : Seasonings Flavouring BUT a ao a-1°) lead Sautee veg e.g. Onion, Garlic Mustard Seeds, Cinnamon, & Mushroom to create flavour. Basil, Cumin, Coriander, Use high acidity fruits (Lemon & Parsley, Paprika, Ginger Limes)to flavour meat, veg n rice. 3 OF 4ee = i SS IN BULH| IN BULK 1 Prep chicken by trimming Climo ana each part under warm water. Pe Tel maaan ey Mill ald bowl with water, add chicken & a generous amount of salt. Let it sit in bowl for 20 mins. Rte eoPAe kT rinse and pat dry the chicken. 4 Rub seasonings on chicken. Cook in oven for 20-25 mins. EEE alt aa ee Buy the boil in the bag rice & the microwave in the bag veg. They’re quick n easy, with no cleanup & are portioned out. aca 1 me) oA 101 Pa eR ost eRe then spread some olive oil and seasonings on all your veggies. 3 Follow guidelines for cooking. -Root veg (Beetroot, Carrots, Potatos) + Onions 30-45 mins. -Crucifers (Brocolli, Cauliflower Brussell Sprouts) 15-25 mins. -Soft Veg(Zuchinni)15-20 mins. -Thin Veg(GreenBeans)15 mins. BT UT SD TTC ce lo towel, then microwave 3 mins. Wrap Sweet potato in microwave safe wrap. Microwave for 5 mins. NB MIKE FOR MORE mA iis “= Tat Ts SAL EMU -aR Cla SOMA ASILo RelA M Ce Coy MR ae lala) 4 you stay on the right track, also you will be able to snack away without feeling guilty. The nutrients you will be providing yourself will also help, not hinder your weight loss efforts. OMA An eel Aa ee Cr LTR ceed - Pan Fried Chickpeas - Protein Balls - Low Calorie Popcorn Srey eee ae esl ncle - Rice Cakes With Peanut Butter§, - Non-Fat Plain Greek Yoghurt - Unsweetened Dark Chocolate J - Low Fat Cottage Cheese - Banana With Peanut Butter - AHard Boiled Egg SS A - 1/2 Cup Frozen Fruit - 1/2 Cup Frozen Fruit -2 Eggs - 3 Eggs - 1/2 Cup Spinach Sama] - 1 Scoop Whey Protein Isolate J - 1 Scoop Whey Protein Isolate - 1/2 Tablespoon Organic Stevia] - 1 Tablespoon Peanut Butter - 1/2 Cup Skim Milk - 1/2 Cup Full Cream Milk TS Te ee ets bd 3 je ee 4 rf Cy rai = a, a| 3 FINAL TT fh. Thanks for reading! Feel free to share this with anyone you » || think may also benefit from its teachings. | hope this guide has be inspired and motivated you to make healthier eating choices. y If this guide was useful to you, drop a thank you comment on one of my Instagram posts. Your appreciation is what inspires me to keep on creating more free and valuable content. Also if you ever have any questions, please do not hesitate to Si send me a DM. | reply to every message and every comment. If you enjoyed this, watch my “PREVIEW” story highlight back on my Instagram page for a quick video preview of all the IV) oleel ili moon ale (elo La Roo col ela OTRO a) ig fale) eMC eae) 4s & y Yours Sincerely, fh | ema mL oie a Sag Cod + JO) eo oe 3