Cooked on a 650f propane grill. Seasoned with salt, pepper, garlic powder, smoked paprika, and chili powder.
To be served as rice bowls or in Sonora style flour tortillas with white onion and fresh cilantro. Both topped with a squeeze of fresh lemon.
Total cost= $2.50
Named after eating it one handed and standing in the kitchen. Cook/prep=10min. Time to Eat < 60seconds.
Ingredient cost per plate-
x2 protein pancakes-30cents (3.59 whole box)
x1 slice cheese-12cents (1.85 per pack)
x2 chicken apple sausages-83cents. (3.29 per pack)
x2 eggs-25cents (1.48 per dozen)
Total= $1.60
Macros by Item-(including fiber and sugar)
Waffles- 140cals, 4g fat, 17g carbs, 4g fiber, 4g sugar, 10g protein
Cheese- 50cals , 4g fat, 2g carbs, 1g sugar, 3g protein
Eggs- 140cals, 10g fat, 12g protein
Sausage- 140cals, 7g fat, 6g carbs, 1g fiber, 4g sugar, 10g protein
Macros per Sandwich-(including fiber and sugar)
Calories= 470cals
Fat= 25grams
Carbs= 25grams
Sugar= 11grams
Fiber= 5grams
Protein= 35grams
All Ingredients were purchased from Aldi in Tustin, Ca.
The old mechanical bull from the steakhouse. Clearly, I was very, very cool. 🫣
Ingredients: All are products from Aldi in Orange, Ca Area
4oz flap meat @ $11.59 per pound = $2.90 pre serving
45g spinach @ $1.34 per 08oz = $0.27 per serving
1/4cup long grain white rice @ $3.50 for 5lb bag = $0.07 per serving(KROGER)
1/2cup chicken bone broth @ $3.25 per 32oz bottle = $0.41 per serving
1/2 corn cob @ $4 for 4 whole ears = $0.50 per serving
20g white onion @ $0.88per pound = $0.04 per serving
1/15th bunch of cilantro @ $0.79 bunch = $0.05 per serving
100g strawberries @ $2.29 per lb = $0.51 per serving
1tbsp (serving) Kinders teriyaki sauce @ $4 for bottle (26 servings) = $0.15 per serving(KROGER)
Individual Meal Cost= $4.90
~NUTRITION~
Calories = 500
Fat= 8grams
Carbs= 64grams
Fiber= 5grams
Sugar= 15grams
Protein= 40grams
Flame Broiler Steak Bowl- $13.99
Waba Grill Steak Bowl- $13.69
Yoshinoya Large Yaki BBQ Beef- $11.79
*Flap Meat was seasoned and cooked on a ripping hot propane grill. This was the large scale prep*
Preheat grill to 650f-700f. Dap beef dry with paper towel and remove and silver skin. Season with salt and black pepper and let sit out at room temp during preheating. Cook on each side for 2min with lid closed on high. Pull meat, wrap in foil on plate, and let rest before slicing.
1 cup rice, 2 cups bone broth. bring to boil, cover, simmer till broth is gone, about 20min.
Lighty oil large nonstick pan and preheat on low. Wash and dry spinach. Cook down a a minute or two in pan. Season with salt and pepper.
Corn- placed on grill after pulling meat. seasoned with olive oil, chili powder, black pepper, and smoked paprika. Cook over medium to medium high heat dirent on grill. Turn frequently. Pull after a few minutes.
This was a meal made from a larger meal prep portion. I use different sauces and finishes to keep things feeling new. I reheated the steak in a small saute pan over medium low heat. Add tad olive oil, white onion and sweat, turn up heat up a lil and add steak. Toss for a minute or 2. Turn off heat and add 1 serv of teriyaki sauce and keep tossing to thicken. Add fresh Cilantro once beef is plated.
Costco white eggs- $4/24servings= $0.17 each
Aldi Bacon————- $4.50/16servings= $0.29 each
1 Medium Banana— $0.46lb= $0.15 per banana
2 eggs= $0.34
3 Bacon= $0.87
1 sliced Banana= $0.15
Cost 🟰 $1.36
Calories= 345
Fat= 19grams
Carbs= 27grams
Fiber= 3grams
Sugar=15grams
Protein= 23grams
-Cook bacon on low to medium low heat in medium nonstick pan
- Drain excess grease after cooking bacon and scramble eggs in same pan and leftover bacon grease.
- Slice banana and place in small bowl to keep seperate from heat of plate.
This holds me over and keeps me going from about 6am till my 9am snack.
Rotisserie chicken from Costco but everything else is from Aldi.
Servings
Per
Food: Cost: container. Serving cost
Strawberries- $1.50. (4) 110grams- $0.40
Cheese- $1.50 (8) 1slice- $0.19
Sourdough- $3.50. (15) 1slice- $0.24
Spinach- $2.25 (8) 50grams- $0.28
Cucumber- . $0.88 (10) 20grams- $0.09
Italian dres.- $1.50. (25) 1/2 serving-$0.06
Costco Chicken- $5 (14) 3oz- $0.36
ADD $0.08 for olive oil*
Meal 🟰 $1.50
3oz pulled Costco rotisserie chicken covered in 1/2 serving of Bullseye Hickory Bbq sauce and topped with 14g sliced extra sharp cheddar from the block all on San Luis Sourdough Sandwich bread. Pan toasted in Graza Sizzle Olive Oil. With a side of some nice ripe strawberries : )
Ingredients weights and costs:
-2cups white rice dry-$0.56
-6 large eggs-$1.25
-1.25lbs chicken breast-$3.75
-11.25oz salmon fillets-$7
-11oz Fresh Asparagus-$3.75
-13.7oz Fresh Brussel Sprouts-$3.75
-8.5oz Fresh Yellow Squash-$0.75
Total Ingredients cost- $20.81
Total Amount of Meals - 8
Cost Per Meal= $2.60
This is without adding in the cost of the seasoning/oil/pr cooking method. Maybe $2.70cents with that added lol.
The Process:
1. Get Your Eggs and Rice started. Bring eggs to boil turn off heat, cover and let sit for 10min. Remove and place in ice bath for a few minutes until cooled. Dry off, place in an airtight container, and into the fridge with those. RICE- 2 cups dry rice, 4 cups water. stir into pot. bring to boil, cover abd reduce to simmer for 20 min. Remove from, fluff with fork and pour out onto a couple plates to cool. Once cooled, place in airtight container and into the fridge------>Once they are on the stove is when you start the next step. Don't wait for them to finish cooking and cooling before moving on.
2. Get the protein out of the fridge, season(olive oil, old bay), cover, and set aside. For the chicken, pound it with a tenderizing hammer until the breasts are uniform.
3. Start grill, get it ripping hot- 600f- Let it Pre-heat whilst you chop and prep veggies- Season veggies with olive oil, garlic powder, onion powder, smoked paprika, salt and black pepper.
4. Once veggies are prepped, Grill the chicken. about 4minutes per side. Rotating once at 45* Angels for the tops and then flipping once. Remove from heat and place onto plate and cover with foil. Set aside.
5. Start grilling the squash and asparagus turning frequently. Only takes about 4minutes to cook. Remove, place on plate, cover, and let cool.
5. Turn down heat on one side of grill to low. Place brussel sprouts wrapped in foil on low side. Also, place salmon fillets on low side. Cover salmon fillets with Kinders Lemon Pepper Glaze, close lid and cook for 4minutes. Rotate Fillet, DO NOT TURN THEM OVER. Mix up brussel sprouts. Close lid for 4 more minutes. Remove Fillets, place on plate and cover in foil. Set aside. Cook Sprouts for a few minutes longer until tender.
I’ve been coming here for months now to exercise. What a gem of a place.
Spoke with the older gentleman at the gate today and he said “I’ve lived in so many cities as I was stationed all over the place in the military. This park is the most beautiful. People talk about Central Park and I’ve been there but it’s too commercial where as this is simply a beautiful park.”
Man is doing his job because he loves the place. Good for him.
The place is always kept so clean, even after weekend events where the whole place is packed with parties.
Also I got an annual pass for regional parks and wilderness parks. Best 55$ I’ve spent in a long time. Just between Peters Canyon, Whiting Ranch and Yorba Regional I use it like 5x a week. Don’t let these beautiful parks be wasted! Use em! Get out the Gym and do a day or two of exercise in our beautiful weather.
I’ll start with “Reapers”- Muse
I listened to it and thought “oh ok, I think I got this.”
I play a few of their other songs and learned them quite easily. Hysteria, Time is Running Out, and Starlight….
Fast forward to a month later when I’ve played it enough to finally play it top to bottom relaxed and playing the right fills. Spent about 15-20min on it during each of my daily sessions.
- Sometimes songs don’t fit in my personal “groove” and are difficult to learn for me and easy for someone else and vice versa. You guys experience the same?