This week’s meal prep is a simple meal, but a rather long prep time. The main foods are grilled tri-tip and roasted brussels sprouts, with a side of mixed nuts and strawberries. I don’t mind eating this food plain, and the meat is good reheated or just cold. You’ll probably want to reheat the brussels sprouts though. Feel free to not use as much meat or add rice or quinoa if you need more carbs--I’ll talk about why I don’t do so many carbs in a later blog post or another page. This meal is likely going to be one of the more expensive ones, since tri-tip is typically is not a cheap meat, but it's definitely more cost-effective than ribeye. I prep for 6 meals, typically on a Sunday, which gets me lunches for Monday-Saturday of the next week. Sunday is a free-for-all :)
Fire up your grill and do your thing. I've been trying something called the 'reverse sear' where you put the tri-tip on for around 1:45 hours at 225 or so. I'll place the meat in the middle of the grill and leave the two outside burners on as low as they'll go. Every half hour I'll reposition/flip the meat to try to get it cooked evenly through. Once it reaches your favorite internal temperature, fire up all burners on high with the lid open and go to town to get a good sear.
Once done, cut up and divide into 8oz portions per meal.
Once done, divide into 3.5oz per meal (typically I shoot for 5oz, didn't get enough packages of brussels sprouts this week).
Once the meat and brussels sprouts are done, cut up the meat, and weigh out your servings in your snazzy meal prep containers. I shoot for 8oz meat, 3.5oz of brussels sprouts per lunch (I typically do more brussels sprouts, but we didn't buy enough this time around). You should get something like the picture below. Toss all this in the fridge, and in the morning each day just grab your container, strawberries, nuts, toss in a lunchbox with some ice and go!
This week’s meal prep is a simple meal, but a rather long prep time. The main foods are grilled tri-tip and roasted brussels sprouts, with a side of mixed nuts and strawberries. I don’t mind eating this food plain, and the meat is good reheated or just cold. You’ll probably want to reheat the brussels sprouts though. Feel free to not use as much meat or add rice or quinoa if you need more carbs--I’ll talk about why I don’t do so many carbs in a later blog post or another page. This meal is likely going to be one of the more expensive ones, since tri-tip is typically is not a cheap meat, but it's definitely more cost-effective than ribeye. I prep for 6 meals, typically on a Sunday, which gets me lunches for Monday-Saturday of the next week. Sunday is a free-for-all :)
Macros
- Calories: 729
- Protein: 55g
- Carbs: 23.5g
- Fat: 48g
- Sugar: 8.5g
Shopping List
- 4.25 lbs of tri-tip (estimating this, we grilled more to have as dinner later in the week)
- 3x 10oz bags of brussels sprouts
- 2x 16oz containers of strawberries
- 1 container fancy mixed nuts (Costco or Trader Joe’s)
- Onion powder
- Garlic powder
- Ground pepper
- Salt
- Olive oil
Preparation
Tri-tip - 2-3 hours
In a small bowl, mix 1 Tbsp onion powder, 1 Tbsp garlic powder, 3/4 Tbsp salt, 3/4 Tbsp ground pepper, and 2 Tbsp olive oil to create a rub for the tri-tip. Take the meat out of the package and rub.Fire up your grill and do your thing. I've been trying something called the 'reverse sear' where you put the tri-tip on for around 1:45 hours at 225 or so. I'll place the meat in the middle of the grill and leave the two outside burners on as low as they'll go. Every half hour I'll reposition/flip the meat to try to get it cooked evenly through. Once it reaches your favorite internal temperature, fire up all burners on high with the lid open and go to town to get a good sear.
Once done, cut up and divide into 8oz portions per meal.
Brussels Sprouts - 30-45 minutes
Drizzle a bit of olive oil in two 9x13 metal pans. Prep the brussels sprouts by cutting off the ends and then cutting in half, dividing equally between the two pans. Salt (to taste) and toss. Roast over low(ish) heat on grill or in oven--somewhere around 375 degrees. Stir every 10 minutes to make sure the brussels sprouts are roasted evenly--remove when done. This typically takes 25-30 minutes...I like it when they’re a bit soft and some have been charred nicely.Once done, divide into 3.5oz per meal (typically I shoot for 5oz, didn't get enough packages of brussels sprouts this week).
Mixed Nuts - 5 minutes
In 6 plastic snack baggies, measure out 1oz of mixed nuts per bag. Store in cupboard.Strawberries - 10 minutes
Rinse strawberries and cut off tops. In 6 plastic snack baggies, measure out 4oz of strawberries per bag and add a paper towel per bag to soak up moisture to help keep the berries fresh. Store in refrigerator.Putting it all together
While the meat is cooking, prep the brussels sprouts and get those roasting in the oven, or put them aside to roast on the grill later. Then, measure out your strawberries and mixed nuts. You may only want to package up several of the strawberries to keep them fresh longer.
Once the meat and brussels sprouts are done, cut up the meat, and weigh out your servings in your snazzy meal prep containers. I shoot for 8oz meat, 3.5oz of brussels sprouts per lunch (I typically do more brussels sprouts, but we didn't buy enough this time around). You should get something like the picture below. Toss all this in the fridge, and in the morning each day just grab your container, strawberries, nuts, toss in a lunchbox with some ice and go!
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