Want to lose weight fast?
(and keep muscle)
Here is how I meal prep.
Step 1. Make one of my recommended meals for dinner and make enough to have at least two left over meals.
Step 2. After you have your dinner, put the other two meals away. That’s your breakfast and lunch for the next day.
Step 3. Make a new dinner the next night and repeat the process.
I do this constantly and I love the simplicity of it! I actually make enough each night to meal prep a meal for my wife and one of the kids who follows my program as well. There’s really nothing easier than warming up your breakfast and lunch this way and I really do enjoy the meals I make.
I do have days where I don’t follow this, “cheat days” if you will but most days this is what I do. I’ll take easy and simple over a little more variety yet MUCH more time in the kitchen. I want it simple and easy to follow and that’s exactly what this is. Try it and watch how good the meals actually are and how fast you begin dropping weight!
*NOTE *
The carb recipes are listed separately. Look below to see how I make rice, potatoes, etc.
Chicken, Potatoes and Green Beans
Season chicken breast with salt, pepper and garlic to taste. Smoke/bake at 350 degrees or grill on medium until internal temp. reaches 165 degrees. Remove from burner and let sit to cool.
Use a 32 oz bag of frozen green beans and steam on a stove. Once thawed, remove green beans and pour out water. Put olive oil or coconut oil in the pot and let get warm on medium heat or lower. Add green beans to oil and season with salt, pepper and garlic to taste. Careful not to let green beans burn too much. Reduce heat if needed.
In a large pot boil 5 lb. of potatoes until you can easily stab a knife to the center of several of them. Remove the water and keep the potatoes in the pot. Add a stick of butter, I prefer grass fed, and let the butter melt. Add half a 32 oz. container of Ricotta cheese. Mash while adding salt, pepper and garlic to taste. This will create a lot of left overs so you can reduce the amount of potatoes, butter and Ricotta if you wish but it might throw off your ratios but I’ll bet it’ll still be good. This is a hard recipe to mess up. Season more if desired, I put quite a bit of garlic.
Tip: Start the potatoes and green beans first as they take longer. Smoking the meat will have the best result though I know not everybody has a smoker. Also, let the green beans get a little crispy, they are amazing that way.
Follow my recommendations for portions but usually around 5 oz. of chicken, 1/2 - 1 cup of green beans and 1/2 - 1 cup of potatoes. Can season with mustard or any low calorie sauce.
Enjoy!
Taco Bowl
A great recipe and a go-to for my clients for meal prep!
Cabbage Slaw
Add tons of flavor for almost no calories! This is a great addition to any recipe that was boring to make it amazing!
Protein Crepes
Low calorie, lots of protein, amazing taste. You can thank my wife for this one!
Burger Bowls
Make burger patties with ground beef and seasoning to taste. I like my usual salt, pepper and garlic.
Get the grill to high heat and cook for 5 minutes on one side and 3 minutes on the other or to desired level of heat.
Put over mashed potatoes and add desired veggies. My favorite veggie is green beans to add.
Extra: Pickles diced up go great on this meal.
Be sure to save enough for meal prep as this meal reheats great!
Can substitute rice for mashed potatoes which I usually do. I just like rice better.
Chicken and Rice
Season chicken with desired seasonings. (salt, pepper and garlic are my go-to)
Cook chicken on your smoker or grill at about 350 degrees until internal temp reads 165.
Add to rice or potatoes and add your veggie. Again, my favorite is green beans.
Save enough for meal preps!
Ahi Tuna and Rice
Get your smoker or grill to it’s max temp or around 450.
Season your Ahi tuna with salt, pepper and garlic or whatever you like on it.
Grill on first side for 5 minutes and 3 on the other side or to desired temp.
Dice and put over rice and add a veggie like green beans.
Note: You can play around with what to add beyond this. Soy sauce goes great on this or even kimchi if you want something fermented. If you haven’s ever had kimchi be sure to try it first. It has a strong flavor and is not appreciated by everybody but is an amazing fermented food if you develop the taste for it!
White Jasmine Rice
Follow the instructions on the rice packaging as far as the water to rice ratio. Most of the rice I get says to use 1 cup of rice per 1.5 cups of water but some call for 1 cup of rice for every 2 cups of water.
Add one tbsp of olive oil or other oil of your choice or butter per cup of rice.
Season to taste. I like to use salt, garlic and pepper but you can add other seasonings as you like.
Mashed Potatoes
In a large pot, boil 5 lbs of golden or red potatoes. (rinse first)
Bring the pot to a low boil and then turn down slightly so the water doesn’t begin to spill. Keep the lid on and the potatoes should be fully submerged. (if a small part of a potato isn’t submerged, it’ll be fine.)
Once the skin on the potatoes begins to break, they are cooked through. You can also take a dull knife and if it pierces through to the center with little resistance, they should be cooked through. This can take about an hour or sometimes longer.
Once cooked, remove water and keep potatoes in the same pot.
Add 1 stick of butter cut into slices and let it melt for a minute.
Begin mashing the potatoes and add half of a container of ricotta (a little more than half is fine too).
Mash all together and as you do this add the seasoning. I like to mash a little and then pour in the garlic and some salt and pepper. I continue to mash and stir and add as I need to until it has the desired taste I want.
Enjoy!