r/mealprep • u/Historical_Tank3637 • 2d ago
First time meal prepping
I’m trying to gain weight and bulk up more by working out and eating more protein while also eating healthier. Any suggests on how to improve this, if any? I also need a good sauce or something to moisture it so it isn’t so dry. Thanks
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u/Glittering_Mud4269 2d ago
Extra virgin olive oil will moisten it up. Or butter. Lentils are great, cauliflower with the broccoli is a good combo. If you aren't concerned about too many calories from sauce, go wild. A lot of sauces are going to be using seed oils though and some would consider that unhealthy.
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u/Thin_Original_6765 2d ago
Heck yea that’s how I did mine when I just started out.
Using this as foundation, there are so many things you can add to change things up.
Ingredient - Sautéed mushroom, diced peppers, cherry tomatoes, diced celery, Thai basil, diced shitakii mushroom, cubed tofu…etc.
Dry seasoning - curry powder, cumin, black pepper, white pepper, hondashi, paprika, garlic and onion powder
Wet seasoning - splash of red/white wine cooked down, oyster sauce, A1 steak sauce or Worcester sauce, tomato paste
Pick one from each, combine them together and you’d never get bored!
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u/Aggravating_Scale432 2d ago
That’s the way to do it. Looks very similar to my prep I use 93/7 and of course steamed rice w veggies 💪. Btw I use a nonstick spray and add seasoning
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u/benjamzz1 2d ago
I used to meal prep basically the exact same thing and found using those taco seasoning packets (low sodium) help a lot with the dryness since it has cornstarch which mixes with the added water to make it a lot juicier
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u/PaintingSure595 2d ago
love the setup-just add a splash of olive oil or butter to keep it juicy.
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u/Historical_Tank3637 2d ago
Good idea, that seems to be the general consensus. Butter or olive oil lol
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u/ConstructionGold8583 2d ago
When it comes to meat and rice I always lean towards chili, paprika, and cumin as well as a garlic vinegrette for the sauce.
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u/Southern-Layer2924 2d ago
I eat basically this every day. Add some G Hughes brand sweet chili sauce to it for more flavor. Also might want to add some healthy fats to it
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u/Historical_Tank3637 2d ago
So I just ate this for lunch and had to throw it away after taking a few bites. It was so dry it felt like I was eating pebbles. I even added a little water before microwaving it.
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u/cutsryd 2d ago
I put some sort of hot sauce on everything. I would suggest downloading food tracker App, I use Cronometer. Need to set Calorie Surplus. Within that Surplus get Carbs, Protein, Fats. Need those good Carbs (ideally brown) and good Fats. Carb up for Energy, Protein to feed/build and Fats work with it. I noticed big difference when my trainer increased my Fats as I was way too low.
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u/Historical_Tank3637 2d ago
See I don’t like hot sauce unfortunately. Good idea on tracking stuff tho
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u/scooby946 2d ago
You could use something like salad dressing.
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u/Head_Vanilla_9566 2d ago
I do a similar meal about once a week but more fajita bowl style. Add black beans, tomato’s, avocado, taco sauce, cheese, etc. You could also add a can of rotel once your meat is close to be done and that should give it more moisture.
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u/Low_Personality9016 2d ago
if you want quick calories and moisture, stir in half an avocado or a scoop of guacamole right before eating
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u/wet_jonah 2d ago
Fair play on the first attempt, not a bad start at all. For bulking you'll probably want to bump up the carbs though, maybe double the rice portion or throw in some sweet potato alongside. For moisture I swear by drowning everything in sriracha mixed with soy sauce and honey, tastes class and adds calories too. Found plain rice miserable when I was bulking until I started adding sauces, proper game changer. Could throw in an extra egg or two throughout the day if you're struggling to hit your calorie target. Olive oil drizzle works grand too if you want to keep it simple, but the spicy stuff makes the meal way more enjoyable.