I wouldn't mind this either. I could eat something like chicken fajitas or Cajun spiced chicken every day no probs.
When I have tried batch cooking in the past with things like rice and pasta it has been very bland and after a few mouthfuls I'm bored of it. Also it's hard to get the right portion sizes - I tend to go too big then can't finish it.
Could you help guide me to an example batch cooking process with say Cajun chicken or fajitas? How much should I make and aim for on the portion sizes?
Loads of helpful posts on here. Three helpful posts immediately above this also.
You can probably pay for some professional advice and a trainer that will set up a meal plan and training plan for you however if you want to do it yourself, you need to first know what your calorie intake aim is. You can estimate your energy expenditure here
https://www.verywellfit.com/how-many-calories-do-i-burn-every-day-3495464
To gain weight you'll need to increase that by 350 - 500 cals. Then break that down into macros - protein, carbohydrates and fat. Start at 2.2g of protein per KG of bodyweight, 3g of carbs per kg of BW and 0.5g fat although in your case you may want to increase this.
Use my fitness pal and other sites like it to come up with what you need to hit your goals, takes some trial and error and everyone is different but with some perseverance and a simple self calculating excel spreadsheet you'll get there. As above though, get some scales and some containers.
I think the key for you is to eat smaller but often and supplement it with drinks. Either protein shakes or those meal replacement shakes. I presume this is what Huel is. Two scoops is about 250 cals. Aim to have something every two hours. I posted what I do below but I'm dropping 0.5kg per week currently at 2,200 cals so don't copy me
Do you train morning or evenings? I think morning would be best for you as it will make you hungrier through the day.
For me I get up, have a coffee head to the gym.
I drink "Sports fuel 101" as I train - its awesome for energy. Its an Australian site but there is bound to be alternatives in UK. There's 140 cals before you've even noticed. Amazing for endurance sports too.
https://www.bulknutrients.com.au/products/sportsfuel-101
Add a protein shake after. WPI best imo.
Breakfast is my take on a sausage egg mcmuffin - I have one but you can have two. 500g pork mince (makes 5 patties) chuck in a bowl, crack an egg in it, chuck in a load of salt and pepper and some spices. Mexican chilli powder works really well. Mix, make into 5 patties, fry in a pan with no oil. Place on a muffin. Use silicon egg rings to fry up 5 eggs, stick on top of the patty with a slice of cheese and a squirt of 50% reduced sugar tommy sauce. 536 cals. Microwave 40 seconds then put in a sandwich press.
10am - lemon chicken and rice. Skin off chicken thighs (you could use skin on to increase fats) put in a bowl, grate the zest of two lemons on it then juice them over the top, chop up a couple of cloves of garlic fine and add. Lid on and give it a shake. Heat up a pan or one of them french casserole dishes with some oil, brown the chicken for couple of minutes then remove. Add a chopped onion to brown, chicken back in, half litre carton of chicken stock, oregano, cup of rice (you could go extra). Oven at 160 for 40 minutes. Divide equally into containers. I have mine with one of them small packs of birds eye steamfresh veggies - corn, peas and broccoli. 2 mins in the microwave. 490 cals
12 - fruit - im into watermelon at the moment as its super low cal. Apple for you or two if can.
2pm - Chicken and chips. kilo of potatoes chopped into chips. Lay em on a baking tray, salt, pepper, paprika, spray of olive oil. Put em in the oven with the lemon chicken. Will take just over an hour. Chop up an onion and couple of peppers, fry them in a pan with no oil until onion is brown. Add to containers. Chicken breasts, chopped into a bowl. Soy sauce, squid sauce and Worcester sauce in. Loads of salt, pepper and paprika. Stir. Add cornflour stir more. Fry on a hot oil less pan. Add to same containers. Add the chips too when they are done. I use low carb and low calorie potatoes so only 390 cals there. Use normal potatoes to raise that or you could use batch prepper pasta.
Dinner - Cook up some potatoes while doing the above. Mash em and separate them into containers. Microwave them in the evening while you steam some veg and dry fry any of the proteins of your choice.
Pre bed - Casein shake.
https://www.bulknutrients.com.au/products/micellar-casein-protein
One scoop, big dollop of peanut butter, banana, almond milk, blender. The less milk the thicker it becomes like a pudding and you can eat it with a spoon. Likely 350 cals. Love it but no room for it these days.
But to add to other peoples thoughts - do you have a slow cooker? Loads of options there. Make a chilli, or casserole or stew type thing. Container it up, boil up a load of rice or pasta and divide it up. Remember to track and weigh all the ingredients though - its important to know what you are taking in. Keep your portions relatively small so you don't get sick of it part way through. For me eating little and often never has me full. I like being just a bit hungry all of the time - keeps me sharp
www.foodforfitness.co.uk
