On today’s episode of , I’m showing you how to prep and portion your food using a food scale.
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I'm sharing how to prep and portion your food.
Food prep and portion sizes is so important in the beginning. The habit of food prep, and the skill of knowing your portion sizes, is crucial in the beginning stages of Living Lean.
By following these food prep and portioning steps, you’ll always be prepared with healthy, muscle building, and fat burning foods.
Here’s how to prep and portion your food using a food scale.
Here’s all you need to properly portion and store your food:
- Plastic storage freezer bags
- A food scale
- A plate to put the food on to weigh
- Cutting board
- A knife
- Chicken breast
Instructions on how to portion your food:
1. Pick a chicken breast and repeat this process for every piece of chicken in the package.
2. Portion out the chicken by adding a plate on top of the food scale. Since the plate adds weight to the food scale, zero out the scale, before adding the chicken. This will re-program the food scale back to zero, therefore only providing a weight number for the chicken.
3. Add a piece of chicken to the plate to get a weight measurement. For me, I aim to get 155g of chicken breast per serving. That’s going to provide me with roughly 40g of protein, which matches my protein intake goal for meals.
4. Keep playing around with adding and removing different amounts of chicken to the plate, until you hit your serving size goal.
5. Once you find the right portion size for your goals, add that portion of chicken to your plastic storage freezer bag, and seal it.
6. Complete that process for the rest of the chicken.
7. If you’re using bigger plastic storage freezer bags, rather than just adding one serving of chicken, add multiple servings, but leave a crease between the portions and fold it over so you have one serving on the bottom and one serving on top. This ensures the servings of chicken are separated. That way, when they are in the freezer, the two portions won’t get frozen together.
8. Add all the bags to the freezer.
Eventually, you will be able to eyeball it and won’t even need to use the food scale.
What if you don’t have a food scale?
If you don’t have a food scale, and are wondering what a good portion size of chicken is from a visual standpoint, typically for protein, it is the size of the palm of your hand or a deck of cards. This measurement should give you a decent serving of protein for your meal.
That doesn’t necessarily mean you need 40g per serving. Your calorie and macronutrient requirements depends on your body type, your activity level, and your goals.
When I say body type, you have to test to find what works best for your body.
I just prepped and portioned 13 bags of chicken breast. Each bag contains two servings of chicken so that makes 26 servings of chicken. I typically have chicken once a day, so that is almost a full month’s worth of chicken, from one shopping trip, that is now already portioned out and ready to go.
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Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for new fitness and nutrition episodes every week!
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How To Prep And Portion Your Food Using A Food Scale (PORTION SIZES) | LiveLeanTV
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