I find that preparing a large batch of "major meal
components" all at once is very time-saving. For example, I:
- Make a big batch of my tuna/egg mix (eggs, tuna,
yogurt, mustard, onions, various spices) and stick that in the refrigerator.
I have it over the next few days, making "sandwiches" with it.
Instead of eating bread, I use leaves of bok choy, kale, romaine lettuce,
etc.
- Make a big stir fry in a big pan. I put that into
several containers that go into the freezer. I thaw one at a time in the
refrigerator as needed.
- Make a pot of beans, which I divide into containers and
freeze, etc. In the summer, I buy canned beans because of the heat.
- Make up several bags of raw nuts and raw soybeans,
which I use as snacks when I am away from the house or get the
munchies--about 100 calories worth stops the hunger.
- Make a batch of salad dressing that I use over the next
week or so (the stuff in the store is usually loaded with sugar, damaged
fat, and other poisons--mine tastes infinitely better and doesn't try to
kill me).
- Boil 8 or 10 eggs right after cooking a morning omelet.
- Cook several steaks, chicken, etc., at one time--cut
them into chunks or sections for freezer storage. On this last point, I have
pretty much given up on cooking meats at home. With my various networking
meetings, I am dining out a few times a month and use those occasions to
have a small steak, fish, or chicken portion. Anything larger than my palm
goes into a doggie bag and into my refrigerator!
Note that I don't do all of this at once. It's just that
when I need a component, I make enough to last a while. Depending on what it is,
I freeze it or refrigerate it. Here are some advantages:
- Quick meals or some "mix and match"
components.
- No temptation to eat junk--good food is ready and
waiting.
- Ability to throw together something tasty and
nutritious--quickly.
- Meal planning is quite easy, this way.
- Because the meals are good and the portions are
pre-controlled, I am able to eliminate hours of treadmill time, doctor
visits, jogging, getting sick, etc. I'm pretty happy with my present 8% body
fat level. The average man my age is at 30%--and he spends a lot of time
getting there!
Note: this article was originally written in early 2003. I have since
changed my diet a bit and also am happy with my body fat at 6%, not 8%.
-- Mark Lamendola, March of 2005. |