I just enter what I eat into fitday - it calculates all the percentages for me.
We cut up meat & veggies on Sundays and Wednesday evenings:
- ham & turkey breast
- bell peppers
- onions
- romaine lettuce
I usually make a giant salad of some sort to last through most of the week as snacks. Tabouli or cuke/tomato or something like that. It sits in a big bowl in the fridge and I scoop out a cup or so and put into little containers to take to work.
I also frequently make a giant tuna/veggie mixture to put on top of lettuce for salads to take to work for lunch. I'll mix 8 cans of albacore with pickles, jalapenos, bell peppers, onions, capers, mustard, pepper, and about 1/4 cup of mayo. Mix it all together and it makes about 8 cups of salad mixture. 1 cup per salad is pretty filling, so doing that on sunday lasts us almost the entire workweek.
breakfast, I toss in a bunch of veggies & ham into a skillet, cook, put on a plate, then add my egg whites (from a carton - we buy cartons 6 at a time at costco), flip it, and make an omelet. Takes about 10 minutes to make in the morning.
On saturday, I made a pot of brown rice (1 cup raw) and a big pan of kung pao chicken - 6 servings. I eat 1/2 cup of rice at a time with a cup of the kung pao so that lasts me several dinners. It's great - after my workout, I just get into the fridge & measure out my food into a container, heat it in the microwave, and voila - dinner in 2 minutes.
I've also bought a package of frozen 92% lean burgers (Laura's Lean from Target, it's very good) and frozen brussel sprouts, which is also super-quick. Just cook up the burger in a pan & nuke the sprouts in the microwave for 1 minute. Dinner's done in about 4-5 minutes tops.
Cutting things up and making big batches makes a HUGE difference in the amount of time I spend cooking & doing dishes during the week. And, of course, a big difference in whether or not I stick to my eating plan.