eStore 
Being Prepared
First thing is the buying - chefs know how much they need for the week and therefore how much to buy. Pay attention to how long things last for you and get used to quantities so that when you walk into the store you can load the cart and go. Me, I buy 3 3/4# pork tenderloin, 3 1/3 # chicken, 1# hamburger and 1 dozen eggs. I also buy a bag of yams, bag of apples, bag of oranges, some nuts, and a couple of different veggies each week. Keep it simple and don't overwhelm yourself with too many different things. (This is a LOT of food! I prepare for 4-5 meals a day. You probably won't need to).
When you get home turn on the oven - 400 degrees is a good restaurant temp. I put the eggs in a pot, cover with water and bring to a boil. When its boiling I turn it off and leave it for about 13 minutes. Drain and cover with cold water and ice if you have it. They're perfectly hard boiled and I didn't have to pay any attention. Fill that pot again and return it to the heat. You'll need it later. While the eggs are cooking, cover several sheet trays with aluminum foil; this will make cleaning pans really easy. Look at the food. What takes the longest? For me it's the yams so I immediately put them in the oven. No prep. Boom. They're out of my hair until they're done. Then I unwrap all the meat and season it - this is where you can get creative and try different seasonings on each thing so food doesn't get boring. Pork is next. Heat a pan, brown the tenderloins on all sides, put them on a sheet tray and slide them in the oven. The key is not to forget they're in there! Wipe out the pan, brown the chicken in batches, put on a sheet pan as they're browned, and put in the oven when they're all ready. If you buy boneless thighs you don't have to worry nearly as much about over-cooking as if you buy breasts. At this point, check the pork - with a thermometer (an invaluable kitchen tool). 140 degrees is beautiful if you ask me. Stick a knife in the yams. Goes in really easy? Guess what? Done. Out. Hamburger meat is a no brainer...hamburgers. I make three patties, season, brown in a pan, and then? Boom, in the oven. Those I'd cook til they're about 160 degrees. Oh, and the chicken - 165. If the pork wasn't done the first time you checked it probably is now.
The veggies are really up to you. You can chop them up for a salad once everything is in the oven, you can drop things like asparagus, broccoli or cauliflower into a pig pot of salty boiling water - they really only need 3 or 4 minutes. Then ice water. That's what the pot of water was for. You'll be pretty annoyed at this point if you have to wait 15 minutes to boil water. Keep checking the meats. As they get closer to being done the temperature will start to rise a lot faster.
I know this LOOKS like a lot, but turn it into a list and you'll see there are only about 15 items - including turn on oven, cover pans with foil, and put on water to boil! If you organize yourself around the couple of things that take the longest, you can fill in that time with everything else. And remember those apples and oranges - they don't need any help! Yes, the food is cold when I eat it. But cold, sliced pork tenderloin and asparagus with almonds drizzled with balsamic vinegar ain't a bad lunch. Neither is chicken and yams or hard boiled eggs and an apple as a snack. It'll certainly feel better than whatever you might be compelled to pick up if you're not ready!
Take that! Nice job, Tanya!
Today's Workout
For time:
25 Double Unders
20 Split Jerks (135/95)
20 K-Bell SDLHP (24kg/16kg)
50 Double Unders
20 Split Jerks
20 Kettlebell SDLHP
25 Double Unders
Love this blog post Michael. I too, try to cook most of my food for the week on Sunday's. Your suggestion is a very simple, concise plan of action! I think following your plan will actually help me to reduce the amount of time it takes me to prepare on Sunday, thanks!
I'm also not suggesting that anyone has to follow MY plan, mine was really just an example, but if they have A plan, things go much quicker.
"OH MY GOD!!!"- Tanya
Hell yes. You freaking did it!!
and i am so so excited for all the new food knowledge available to me through CFLA- love the sweetcheeks and michael's chef expertise!
That's a great photo! That was the best part of Tanya doing those thrusters, that look on her face at the end like, "Did I just do all that?" You were an inspiration, Tanya!
And great blog post, Michael! I am a firm believer that most of us will eat what is easiest and within reach. If you prepare ahead of time, what is healthiest becomes the easiest thing to eat. I usually prep my food on Sunday night or Monday morning -- lots of salads, hard boiled eggs, sausages or hamburgers, pumpkin & spices, etc. My fridge is full of tupperware containers organized in piles, so each morning I just grab an assortment of them and I'm good for the day!
Michael,
Solid info on making it happen in the kitchen. I will definitely share this with my "Paleo Tribe." Keep it up brother!
Maribel = Chris ;}
An EXCELLENT blog! I love that it makes want to go to the market now. I have tried my own combination of things but this makes it so much easier. Thanks Michael!!!
Norma
I've had a couple of questions about the eggs, so I want to clarify. Put the eggs in the pot. Fill the pot with cold water to about 1" above the eggs. Place on high heat and bring to a boil. When it is at a full boil, turn it off. Leave the eggs in the cooling water for 13 minutes. Drain the water off, cover the eggs with cold water and ice. They're done. When I said "Fill that pot again and return it to the heat. You'll need it later" I meant WITHOUT the eggs.
I used to have a little punch that was designed just for that purpose! If the eggs start in cold water and come up to temperature with the water they actually shouldn't crack (if they don't crack against the bottom of the pan!). It's when cold eggs get added directly to hot water that they tend to crack.
Stanwyck, whats the trick to shelling the boiled eggs?? I cover them in cold water after they've cooked but the shells still stick and I wind up peeling half the egg off with it...doh!
A-Train - I have the same trouble! I have found that if you boil older eggs the membrane isn't nearly as strong and they are easier to peel (surprisingly eggs will last for a LONG time in the fridge). I was also told today that if you just dump a ton of ice into the water after they have sat the 13 minutes that they rapid change in temperature helps to separate them from the shell. I'll have to give it a try.
K, thanks for the tip! I don't really have a ton of ice lying around so next time you try it, lemmie know! =)
Great "how to" Michael. Thanks.
A-Train -
see if you can use this. I can't make it work.
http://www.youtube.com/watch?v=Dut1b--AgLM
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Stanwyck, excellent post!! This is EXACTLY what I do to prepare for the week. Cook it up on Sunday! I cook 2 maybe 3 dishes, with about 4 servings per dish, this feeds me for lunches and dinners for most of my week. And this is also an excellent way for our No Grain challengers to make sure they're not stuck without grain free grub for their meals for the next 2 weeks!! Be prepared peeps!!
And I love love LOVE this picture:)