u/she_said_its_fine

My first more serious attempt to meal prep. I need to get more containers, I only have one 5qt sized now. It was a bit of scramble from whatever I can find in the freezer/fridge/pantry.

Next time I'll definitely leave the potatoes/sweet potatoes separately to give myself more flexibility. Both were first cooked to medium firm and only than thrown on flattop to add them some crisp.

This was intended as an "ALL IN" lunch to support my workouts, recovery and make sure I don't crave in between the meals 😄

Contents: 1lb 93% lean turkey, 1lb 88% lean beef, 3 eggs, plenty of onion, potatoes, sweet potatoes, bell pepper, carrots, cauliflower rice, tomato sauce, garlic, garlic powder, pepper, a bit of BBQ sauce, sriracha sauce. (skip the burger patty from one of the pictures, I was multitasking)

Total final "product" came to just just under 6.5lbs (~2900g) of very tasteful goodness. It may not look fancy but is super balanced and tasty. I run my numbers and the 5qt container on the right of first picture filled with 600g(!) serving contains:

energy: 740cal

proteins: 46g

carbs: 82g

fiber: 11g

fat: 25g

This should get the job done for this week!

I figured I'll share this recipe as I find it to be well balanced and very tasty. I use it as a mid day snack/meal between lunch and dinner to keep me energized and happy. Prepped with Nutribullet, looks a bit full when filling in the cup but final result ends up being precisely up to max line on the cup.

energy: 405 calories

proteins: 32g

carbs: 55g

fiber 13g

fat: 6g

Ingredients:

- 150g Costco frozen 3 berry mix

- 100g frozen banana

- 50g frozen blackberries (it's this time of the year)

- 170g of Costco fat free plain Greek yogurt

- 50g of low fat cottage cheese

- 150g of 2% milk

- 30g of baby spinach leaves

I figured I'll share this recipe as I find it to be well balanced and very tasty. I use it as a mid day snack/meal between lunch and dinner to keep me energized and happy. Prepped with Nutribullet, looks a bit full when filling in the cup but final result ends up being precisely up to max line on the cup.

energy: 405 calories

proteins: 32g

carbs: 55g

fiber 13g

fat: 6g

Ingredients:

- 150g Costco frozen 3 berry mix

- 100g frozen banana

- 50g frozen blackberries (it's this time of the year)

- 170g of Costco fat free plain Greek yogurt

- 50g of low fat cottage cheese

- 150g of 2% milk

- 30g of baby spinach leaves

Take a jab at it. I doubt it exceeds 500 cal.

• 2 chicken links

• leftovers of baked sweet potato

• a bit of air fried sweet potato

• leftovers of zucchini, onion, carrot, tomato stew

• zucchini from BBQ in garlic and a bit of olive oil

Fire away!

Edit: I was able to verify that the links are simple truth natural Italian chicken sausages, by the label each is 110 cal with 5g of fat. They we simmered down pretty well on the BBQ, I would expect at least some of that fat to be reduced in the process, but who knows.

Macros:

• energy: 480 calories
• proteins: 53g
• carbs: 59g
• fiber: 12g
• fat: 7g

Content:

• 200g raw shrimps
• 170g raw potato
• 150g onion
• 120g mushrooms
• cauliflower rice ~100g cooked
• 1tsp of sesame oil
• garlic salt, pepper

Total plate came to 630g.

Two slices of soft wheat bread, 4 slices of turkey breast, one slice swiss cheese, lots of lettuce, not pictured cucumber on the side.

About 370 cal, 36g protein, 36g carbs, 5g fiber, 10g fat.

I'm newish to cooking in general. A week ago I upgraded from 18" to 28" Blackstone and I try to learn how to fully enjoy it. I did some scrambled eggs and other what not. I figured I'll share this one and ask if I could significantly improve something in my order of cooking technique4.

This is border volume, fit and prep meal as well.

In on the griddle went:

• 550g of onion
• 600g of zucchini
• 600g of bell pepper
• 350g of tomato
• chopped garlic, garlic powder, spices
• 720g of cooked chicken breast
• ~60g of BBQ sauce
• 150g of shredded cheese (probably not necessary)
• 100g of lettuce + 100g of baby spinach leaves (could be controversial)
• quite a bit of water with leaves to help them shrink and cook

Out came about 2400g of kick ass shredded chicken that will last me for the 5 days at work with some rice.

Questions:

• is order of adding to the griddle correct?
• is it good idea to add cheese and sauces on griddle?
• is it good idea to add water with leaves?

Please help me estimate. The bowl is ~500ml. Apart from the titled Seaweed, salmon, shrimps and clams, there are also carros, onion, and celery. Whiteish color comes from a bit of milk added. Made by my better half, so I do not know the exact proportions of the ingredients, she probably doesn't know either.

Estimated macros:

- energy: 520 calories

- protein: 63g

- carbs: 50g

- fiber: 6g

- fat: 7g

Took a total of 5 minutes to prep. I'm full to the brim after eating this plate.

- 180g of cooked chicken breast (I buy whole chicken at costco and part it)

- 200g of air fried russet potatoes (weight air fried, alternate with sweet depending on day)

- 180g tomato

Plow on!

Probably not the most calorie dense you could make but awesome, I could barely finish it. Macros for the plate:

• energy: 610 calories
• proteins: 59g
• carbs: 76g
• fiber: 11g
• fat: 8g

Ingredients:

- 150g of cooked and hand shredded chicken breast

- 130g of cooked white rice

- 1/2 can of rinsed black pinto beans

- 1/2 large onion (100g)

- 1 tomato

- handful or two if baby spinach leaves

- spices

Mode of preparation:

- chop and golden the onion on the pan

- peel the skin off the tomato, chop and add to the pan

- add beans, rice, chicken, leaves, water, spices to taste. Cover with a lid.

- Cook for about 5 minutes, mixing and adding water as needed.

- ENJOY!

What started with a late night craving ended up as a next day snack that nutritionally resembles a decent protein bar but is much more yummy, filling and rewarding. Macros per serving:

• energy: 240calories
• protein: 25g
• carbs: 19g
• fiber: 3g
• fat: 3g

Ingredients, makes 4 servings:

• 250g of low fat cottage cheese
• 250g of nonfat plain greek yogurt
• 100g of Kodiak pancake mix
• 3/4 scoop of whey protein powder
• ~15g of unsweetened cocoa powder
• 1 espresso
• two crumbled cubes of dark chocolate
• vanilla extract, rum extract, sweetener

Mode of preparation:

• make espresso and let it cool off, alternative option is to dissolve two or three spoons of Nescafe instant coffee in minimal amount of water and let it cool off
• mix 100g of Kodiak pancake mix with water, make it a bit extra runny so they stay relatively flat, make 2 large and low pancakes, almost crepe like, don't overcook them, the outside should be minimally bronzed to better wick coffee
• mix the cottage cheese, greek yogurt, protein powder, sweetener and extracts to taste and blend until creamy smooth
• take a flattish plate and pour coffee on it, quickly damp the pancake in the coffee, 2-3 seconds each side is plenty. Transfer to the container.
• Spread half of the cream over the pancake, sprinkle with cocoa powder
• repeat with second layer: damp the pancake in coffee, transfer, spread the rest of the cream, sprinkle with cocoa powder
• add the crumbled dark chocolate on top
• leave in the fridge for at least 4h or overnight
• ENJOY!

I make this on occasion, usually half gets used as burrito filling, half as stand alone snack/meal. There is 200g of burrito filling on the plate, pickles are essentially null afaik, nutrients of said 200g:

• Calories: 230cal
• Protein: 26g
• Carbs: 17g
• Fiber: 3g
• Fat: 3g

Ingredients:

- 1lbs of 99% lean ground turkey (I would usually use 93% but there was a promo...)

- 150g of cooked rice

- 1/2 can rinsed black pinto beans

- 1/2 can sweet kettle corn

- 2 tomatoes

- 1 onion

- 1 egg

Mode of preparation:

- dump the ground turkey to bowl, add the egg, add to taste: a bit of salt, garlic salt, garlic powder, pepper, basil, cilantro, whatever else you wish for. Mix well with wet hand to limit sticking.

- Cook on griddle or non-stick pan

- Dump the tomatoes into boiling hot water for a minute or two, peel the skin, chop tomatoes and onion into small pieces.

- golden the onion on the griddle or non-stick pan, add tomatoes, rice, beans, corn. Continue to cook/griddle them together for a few minutes.

An entire batch comes to about 1200g, making it enough for 6 burritos in a wrap of your own choosing, or several stand alone plates.

My variation of Matt West recommendation

Macros estimate:

• energy: 400cal
• protein: 40g
• carbs: 69g
• fiber 9g
• fat: 4g

Ingredients:

• 45g of Kroger Shredded Wheat Cereal
• 80g of 2% milk
• 150g of Kirkland Signature Organic Greek Yogurt
• 1/2 scoop of Optimum Nutrition Whey Protein Powder (Vanilla Ice Cream for me)
• 1/3 of a Cosmic Crisp apple
• Cinnamon
• Sugar Free Maple Syrup

Mode of preparation (I like to do it the evening before and leave it for the night in the fridge):

• break and crunch the wheat cereal into tiny bits (kitchen mallet over ziplocked wheat works great)
• transfer into container, add milk, make sure it covers it well, set aside so it wicks the milk - takes 3-5 minutes
• in separate bowl mix the yogurt with protein powder with a spoon, should make a uniform paste a bit denser than the yogurt itself
• transfer the yogurt onto the wheat bed in the container, spread and flatten with a spoon
• cut the apple into wedges, slice about 1/3 of the apple and cover the yogurt neatly (I cut apple into 8, slice 3 of them for the breakfast, rest serves a snack during the day)
• sprinkle the apples with cinnamon - don't be shy about it
• drizzle with maple syrup - adds a little bit of extra kick to the flavor
• leave in the fridge for at least 30 minutes - wheat will wick a bit more moisture, thicken and harden just a bit, everything will become uniform in temperature, gets even better overnight

You could definitely cut both calories and protein by skipping protein powder, using skim milk or milk alternative, less apple, skipping maple syrup. Takes about 10 minutes to prepare including cleanup.

I find this combo to be very fulfilling, balanced and rewarding with rich flavor. It quickly became a staple of my breakfast.

Does this count?

Comes to what I would consider healthy and balanced lunch of:

• 530 calories
• 47g of protein
• 60g of carbs
• 11g of fat

Serial number indicates 1996 production.

A few days back I run into a FB post about Kirkland offering $ for unwanted guns. I normally wouldn't even think about it, but I did have an older basic Heritage Rough Rider in my safe that I didn't really enjoy as much as I thought I would. I got it on some promo for $84 out the door with free transfer from Cabelas. I figured why not give it a try.

Sure enough they took it. In return, I got two $100 prepaid Visa cards. I got to experience a pot metal revolver for a few years and resell it with over %100 profit. 😁😁😁 Thank you to the City of Kirkland for contributing to my next toy fund!

Don't be closed minded, the deals are out there 🤡

https://www.kirklandwa.gov/Government/Departments/Police-Department/Community-Resources/Guns-for-Gift-Cards