These instructions is to help guide a user to prepping meals for the week and focusing on nutritional values.

Supplies

Food scale
Tupperware containers or packaging for food
Food
Time to cook

Step 1: Prepare Meat

Step one is select the food.

Pictured I am creating Bison burgers.

I thaw out the meat and then read the back of the container for nutritional facts such as calories, proteins, carbohydrates, and fats.

Step 2: Prepare to Cook

As I create the patties, I use the scale as a guide.

In the previous step the nutrition facts states a serving size is 4 oz of pattie. Therefore, I must assure my patty meets the requirements for the serving size.

Step 3: Assembly

As Patty cooks for 8 minutes in air fryer at 400 degrees I assemble the other ingredients of my sandwich.

Making sure to not the nutrition facts and add them accordingly.

2 servings of bread since I am using two slices. 1 serving of cheese for one slice.

Even condiments have nutritional values. It is a good rule of thumb to believe everything besides water that passes the lips has some sort of calorie or nutritional value.

Step 4: Sandwich Complete

Once patty is complete, place all parts together on plate and prepare to package or put into containers for the week.

Step 5: Meal Prepped.

My meal is complete.

On Sundays I find the time best for me to spend the day cooking and preparing meals for the week ahead.

I make burgers, pasta, and have dinner ready for me to prepare when I arrive at home.

Depending on your calorie maintenance and what you wish to achieve you find the goal and make meals accordingly.

To gain weight you would eat a surplus of calorie maintenance.

To lose weight you would eat a deficit of calorie maintenance.

Either way or just to save money on eating out less, meal prepping is the way to go.