Easy recipes for meal preps

[Tiddy]

Meal planning can get monotonous very quickly. Besides the normal chicken and rice (I’m air frying chicken while I type this) what are some of your go-to’s? I loosely follow a 6 meal a day plan that I’ll link below. Outside of adding a couple shakes with peanut butter, I’m running through ideas pretty fast.
Here’s something that I came up for breakfast, that I’ve been enjoying a lot.

Egg White Bites
1 carton of egg whites 32oz
Shredded cheese
Cooked ham

I had a vacuum sealed, pre-cooked ham from Christmas that I used for this. I’m sure you could add any protein you wanted

Pour the egg whites into a bowl, season however you like. Get a muffin pan and spray cooking oil on each. Pour a 1/4 of the mix into each part. Add 1oz of the ham, or your choice of protein. Add .2oz of shredded cheese. Pop these in for 15min at 350. 1 carton of egg whites made me 16 of these. With the recipe I used the macros are 3.5 fat, .5 carbs and 13 grams of protein. 87 calories each. I’ll eat 3 every morning to start.
Please add any recipes you have! I’ve got
Some pork loin marinating in the fridge right now. Maybe I can share that secret family recipe

Link to meal plans

Diet Programs

Diet Programs

www.steroid.com

 

[Aoi_116]

Recently have been doing a Mississippi pot roast version with leaner cuts of beef and chicken breast. For such a simple recipe, it is ridiculously good and pairs well with a carb source like rice or mashed potatoes.

I grab an eye of round from Costco, throw it in a slow cooker and add:

- juice from 1 jar pepperoncinis (sp?)
- packet au jus seasoning
- packet ranch dressing
- 5-6 pats of unsalted butter

Cook on low for 6-8 hours. Remove from heat and serve over potatoes or rice. For extra leanness you can do this with chicken breast and it is outstanding either way, albeit cooking time is a bit less. I haven’t really calculated macros on this but the only things you would be figuring would be the protein content of the lean beef or chicken and fat from the butter.



Original recipe

 

[That Guy]

I bring cans of chicken or tuna to work. I squeeze a lemon in it and eat it.
All protein, little to no fat. Sometimes I'll use the tuna in oil.

Unfortunately I'm usually in a rush to get out of the house. But I am going to try those egg bites.

 

[iforgotmychit]

I am a big fan of overnight oats, takes less than 5 minutes to prepare and less if you don't weigh it out. I am cutting so this is low ish calories.
unsweetened almond milk, PB powder, Protein powder, old fashioned oats.. all in one jar and mix. Can use 2% milk and peanut butter if bulking.

To add some greens and variety to my chicken and rice, I stir fry vegetables, usually celery, bell peppers, onions, and some type of hot pepper, add favorite seasonings and soy sauce/hot sauce.
For a protein option, I like getting a large chuck roast and using my sous vide on it, you can also braise in a dutch oven and then shred and put your favorite sauces on it.

 

[Tiddy]

I haven’t done overnight oats yet, but I want to try it out. Need to get a better tasting protein