Hey everybody and welcome back to another episode of low calorie cooking basics. This is the show where I teach you the tools tricks and tips I’ve learned over the years for how to cook in the kitchen and a calorie budget.
This week we’re taking a look at how to portion out a big batch of meals for your meal prep and do so evenly. It can be really difficult if you have something like a soup or any big pot. or large quantity of a meal and you want to make sure and divide it up evenly for your week.
It was a really irritating problem I had early on with a very simple solution. So I thought I’d make this video just to kind of share the technique that I use for how to evenly divide up my meals without having any extra hassle.
So first up we’re actually going to want our way whatever pan we’re going to be using for our meal. I’m going to grab this right here. I’m actually making a batch of my burrito bowls for this. This is always my go to Pan.
That’s all you want to do is you want to take your kitchen scale. Get a weight of just the PAN itself. So it’s looking like this is 1150 grams. Yeah, I’m just going to make a quick note here of the total weight of the pan.
The reason why this is so important I think a lot of beginners don’t realize you need to make sure you’re weighing your food raw and uncooked when you cook food it changes the calorie density therefore changing the ingredient amounts and calorie totals for everything that you’re making.
So you want to log in track everything that you’re going to be using for a meal before you actually use it. Because if you’re weighing based off of the finished product it’s going to yield a very different result in terms of how many calories in a meal.
So I’ve got the weight for my pan. I’m just going to make burrito bowls really quick and I’ll be right back. All right so burrito bowls are done. Next up what we want to do is just take this entire thing zero out your scale and we’re going to take the total weight of everything here.
So we have twenty seven thirty six so we have 2736 grams. We’re going to subtract the total weight of the pan and that is 1150 grams leaving us with a total of 15 86. So this is where you just divide it into however many portions you want.
I’m going to divide this into three. So that gives us a total of 528 grams per serving. So all we have to do now we have our total weight. We know how much each portion is going to be we’re going to zero out our scale here.
If you hit zero first everything that you take off is going to be negative weight on here. This is the easiest method I’ve found. Putting this on the scale and adding. It’s going to be a lot more finicky and difficult.
This just had to be a little bit more exact with a little bit less effort. So I’m just taking all this here and we’re going for 528 grams. So we have that. That’s portion number one. And we’re just going to repeat this with the next two.
If you’re someone that shares your food with a spouse or you want to make sure you know if you’re freezing things to have multiple meals with lots of options. You know I know exactly how many calories are in each one of these containers.
So it just makes a little bit easier to plan. Also I’ve made a couple of tweaks to my burrito bowl recipe. If you are interested in that let me know I can make an updated version. So that’s going to be portion number two.
And because we did our math there’s no need to worry about getting this last one here some just going to shut this off put this here and dump the rest of everything into this last Tupperware. So like I talked about before.
You know you want to add in everything every single ingredient that you put into this dish added into my fitness pal. Save it as one of your own custom meals. And then what you can go back you know whether you’re dividing the three year four or five portions you have that meal saved.
That’s the entire batch and you just add to your single day. point 25 The total meal or point 33 if you have a quarter or a third. And that way you just know you’re getting more exact measurements. It’s nice and easy.
It doesn’t really take any extra steps and effort because like I talked about you can’t weigh your food out after it’s been cooked. There’s way too much margin of error even if you find a cooked version on my fitness panel.
Someone else’s cooked version could be far different from whatever you’re making. So you want to make sure and keep the ingredients raw when you weigh it clean this up here. That is all there is to it.
I was making my burrito bowls of my day off here. And I thought this would be worthy of its own video and a good second episode to the series. Make sure if you enjoy this let me know down below. I know I’m getting this off the ground figure out exactly what it’s going to be but I think there is a lot of room for some useful tips for everybody.
Have a series like this. So subscribe if you’re not already put out recipes or cooking videos every other week. I’ve got all sorts of other content out on the other days. Leave me comment down below. What is your best meal prep hack or tip or trick you’d like to share with the community.
Love to get that discussion going. There’s so much stuff out there that you all know. Just like I do. Many of you have had equally impressive weight loss journeys so it will be a huge help for everybody if you want to share that.
But until next time I’ll talk to you guys later. Have a good one.