Bulk Cooking??

The weekend can be a great time to make food ahead of time for the week. One of the biggest challenges to eating well is being prepared. As of 2011, Americans are spending 48.7% of their food dollars on food consumed outside the home… drive-thrus, coffee shops, fast food, etc. On average, 11.3% of American adults' total calorie intake between 2007 and 2011 came from fast food.

In order to avoid the trap of eating too many processed foods and blowing your budget, think ahead so that you have healthy snacks and meals on hand. Below are some recipes that can easily be prepared on a Sunday afternoon and last throughout the week.

Performance Snack

Fuel with carbohydrates pre, during & post exercise

If exercising over an hour, consume 30-60g carbohydrate per hour during exercise

Homemade Larabars (Recipes make 6-8 bars)

-Great for an afternoon snack, pre-workout snack or fuel during a long ruck

Peanut Butter Cookie

1 cup Seedless/Pitted whole Dates
1/2 cup cashews
2 tbsp natural peanut butter
1/2 tsp cinnamon
1/2 cup peanuts

Coconut Cream Pie

¼ cup chopped dates
¼ cup unsweetened coconut
1/3 cup cashews/almonds

Cherry Pie

1/2 cup Dried Cherries
1/2 cup Seedless/Pitted whole Dates
2/3 cup almonds (unsalted)
1 tbsp cinnamon

Combine dates and other fruit (depending on flavor chosen) in first, followed by nuts. The mixture should stick together easily. If it doesn't stick or is too crumbly, add 1 tsp of water at a time until it does stick. Line an 8-inch square pan with parchment paper. Scoop mixture into pan and smooth out until level. Slice into 6-8 bars. For convenience, wrap individual bars in saran wrap. Store in fridge or freezer.

Homemade Trail Mix

-Easy fuel to keep on hand while working outside, a long ruck or store some in your desk for the week

Make your own online

http://www.goldensummittrailmix.com/default.aspx

http://www.nuts.com/custom/mixes/

In a snack size Ziploc bag: Combine ½ cup nuts (Cashews, almonds, walnuts) with ½ cup dried fruit (apricots, pineapple, papaya, raisins, etc)

Good combinations to try:

Raw almonds, dried apricots and Kashi Go Lean Crunch
Cashews, dried cranberries, dried pineapple, puffed rice and toasted coconut
Walnuts, golden raisins, mini pretzels and dark chocolate chips
Almonds, dried blueberries, Kashi Heart to Heart cereal

Performance Protein

Fuel with 20-30g protein multiple times throughout the day to maintain muscle mass

Choose quality protein sources

Tuna Wrap/Salad

3-4 cans tuna (can use chicken too)

2 tbsp olive oil mayo OR spicy mustard

2 tbsp pickle relish

Combine all ingredients in a bowl and mix together.

Add ¼-½ cup tuna/chicken mixture to a whole grain wrap, Flatout Wrap, on top of a salad or eat with whole grain crackers such as Triscuits.

Balsamic Chicken

¼ cup balsamic vinegar

1 tbsp olive oil

2 tsp dried oregano

2 garlic cloves, minced

Salt & pepper, to taste

8-12oz chicken breast

Combine all ingredients except chicken. Place marinade and chicken in a Ziploc bag or container to marinate for at least 30 minutes and up to 12 hours.

Preheat oven to 400 degrees. Spray baking dish with cooking spray.

Place chicken in baking dish and pour any remaining marinade over chicken.

Cover and bake for 35-40 minutes.

Serve with brown rice & vegetables or on top of a salad. Make extra to serve with baked/sweet potato, on top of pasta, in a stir fry, etc.

What do you make on the weekends that helps keep you fueled during the week?