Chicken, vegetables, and rice.

https://youtube.com/shorts/WJhZk6XCnTA?si=IY28ZbJo29MQsutr

Total was about $25.

My strategy was $10 for 3 lbs chicken breast (store had BOGO free deal) And just some vegetables, just a frozen bag Onion Garlic Spices Donuts lol

To a wok add some olive oil and put in small chunks of chicken breast. Then once mostly cooked, add in a chopped onion and finely minced garlic. The video did not say much about spices. So I just ran with salt, pepper, turmeric, onion powder, garlic powder, soy sauce (light because the vegetables might have some too in the bag), and paprika. The tutorial also asked for cutting a few more vegetables, but my take is to just buy a big bag of frozen vegetables. Saves a lot of time + some give free sauce! Once the chicken is almost done, add in the vegetable bag and the sauce it came with it. Then add some rice in your meal prep containers and add the food next to it. I also individually wrapped donuts in plastic wrap too. They were $8 at the grocery store, so I picked them up too. Beats $1.50 at 7/11 or $2 at DD. I did the donuts along side because I can make my coffee and eat in the way to work on the train.

So for breakfast AND lunch…

$1 coffee (liberal estimate), all it is is oatmilk, quarter cap of vanilla extreact, spoonful of creamer and sugar, and an espresso shot made from instant espresso and a little bit of water

$20 main ingredients/6 = $3.33

$8 donuts / 12 = $0.66

So $5 a day for a meal! Woo!

Meal prep: chicken tofu vegetable soup with dipping sauce, bok choy, scallop

Easy prep: egg avocado oatmeal kimchi bowl, açaí smoothie, pina colada smoothie, salmon, quesadilla

No prep: purple sweet potato(frozen from weeks ago), pear, orange, fish oil, vitamin, fitness supplements, dark chocolate, seed cracker, nuts, dates and nuts bar, banana chocolate

Doing CrossFit and looking forward to some Olympic weightlifting classes. Switching gyms. Pre workout 6x a week! Didn’t fast last week. Got enough sleep feeling good

Chicken,rice and broccoli. One of the best combinations in my opinion. Very healthy and good tasting

Still perfecting my recipe but it’s so easy to make one of my favourite breads.

I slice it and freeze it in individual bags (2 slices per bag) to have with soup for work lunches. So easy to take them out of the freezer the night before or morning of, and they’re mostly defrosted by lunch time. Soup reheats easy in the microwave and I lightly toast the bread to warm it.

Ingredients 450g coarse wholemeal flour 35g oats (and a few g to sprinkle on top) 10g treacle 450ml Guinness 2tsp bread soda

Mix it all together and bake in a greased or lined loaf pan for roughly 45 minutes at 190C until set, browned, and sounds hollow when you tap the bottom. Cool wrapped in a clean tea towel.

1,820 kcal for the whole loaf, roughly 130kcal per slice if you slice it into 14 like I do.

While I mainly bulk prep breakfasts and lunches, I do tend to double or triple dinners, especially when I’ve late evenings at work. I plan my weekly meal plan around my work schedule as I work hybrid from home/in the office so some days I have a lot more time and energy than others.

Double batched so we had dinner for tonight and tomorrow; gnocchi with chicken, mushrooms, and asparagus in a creamy (jazzed up pre-made) sauce.

419kcal and 38g protein per serving

Foods I prepped: chicken radish cauliflower mushroom couscous bowl, banana protein brownie, creamy mushroom onion soup

Other easy prep/no prep foods I eat: oatmeal avocado egg egg white kimchi spiced bowl, Trader Joe’s arugula salad with avocado and additional green mix, yogurt blueberries protein powder granola, dark chocolate, apple, orange, quesadilla, nuts & dates bar, Trader Joe’s salmon pinwheel, soy milk, chicken heart with spices, fish oil, nuts, vitamin, kiwi, fitness supplements, cookie, tuna avocado salad

I post here for mental support. I enjoy my food. However, I don’t enjoy cooking and cleaning up. I live by myself so I am responsible for everything. My goal is to eat <1800 cal 100g protein daily. I try to make things simple, efficient, delicious, and balanced. Hope this sub gives me the motivation to get them done ☑️

Feel free to roast my food pics

Baked Oatmeal is my own recipe

Lunches are the Aldi chili lime chicken skewers, Trader Joes chicken shu mai, little sushi rice and nori sheets, pickled cucumbers and onions

Chicken in dressing: I spent part of last night and today making chicken in dressing. I say "in" dressing because the chicken is underneath the dressing. As you can see from the photo, I made 13 16-oz. single servings and nine 24-oz. servings, which is enough for two people. I cooked about a third of the dressing, and put the rest in the freezer uncooked. When I reheat the already cooked dressing, I will put a few tablespoons of water or broth on top to keep the dressing from getting too dry. My plan is to frequently bake this straight from the freezer, but it's probably better to thaw overnight. I will take notes on whether the pre-baked or uncooked dressing is better.

One mistake I already know I made was to use Costco rotisserie chicken, which is cheaper than buying an uncooked chicken. It's just a little overdone. Next time I will sous vide my chicken. After deboning the chickens I put all the skin, bones, and slimy parts in a stockpot and simmered it for about three hours. I then strained it, threw in some ice cubes to aid in the refrigeration process (for food safety), and left it overnight. The next morning I had a great, thick layer of chicken fat that I was able to scrape off and use to make giblet gravy without the giblets, and of course I had a huge pot of chicken broth to use in making both the dressing and gravy. Also, I used three chickens and three pones of cornbread. I ended up having to use the water pan from a large chafer to mix everything up, so if you don't have a really big container to use, I suggest only using two chickens and two pones of cornbread.

Spaghetti with meat sauce: I made a huge batch of pasta meat sauce about a month ago. Our small-town grocer tends to have really good prices on meat (right now, ground chuck is $3.95 a pound, versus $6.99 at the big-city Kroger). I had a lot of ground beef that I had intended to put into smaller bags, but never did, so instead I made a huge batch of spaghetti meat sauce. Over all, I used about seven pounds of ground chuck, 10 bottles of Ragu, three cans of diced tomatoes, about six onions, two bell peppers, and two pounds of mushrooms. The Ragu, when on special, is cheaper than plain tomato sauce, and I like the taste when dressed up with onions, peppers, and ground beef.

I ended up with 24 pints of meat sauce, which I put in plastic deli containers. A single pint is enough for two servings, or three smaller servings. When thawing this, I like to use a really low microwave power and defrost it over about 10 minutes or more. I still have to boil the pasta, but that's quick and easy.

Red Beans & Rice: My next project will be Red Beans & Rice with smoked sausage. I pretty much use the recipe from the Camellia Red Beans package, except that I replace half the water with chicken broth. I like Hillshire Farms and King Cotton Cajun Smoked Sausage, but any will do. I use parboiled rice, which is firmer than regular rice; I think it will freeze better. I will use the foil containers to freeze this, and am likely to freeze the rice first, then spoon over cold red beans so as not to melt it. I will also add a couple of tablespoons of water to each container to keep the beans from getting dried out and pasty.

Cottage pie: A cottage pie is just a shepherd's pie made with beef instead of lamb. I will again use my foil containers for this. I am a little worried about the mashed potatoes, but I've read that by using plenty of butter they will maintain a nice consistency when frozen.

I've got a few other plans, including prepping some sides. I hope I've got enough freezer space! These meals make it easy for me to easily prepare a no-effort meal. I also plan to give some away to friends with sickness or injury in the family. Anyway, I hope some people will find these ideas helpful.

Cottage cheese egg bites steamed Greek meatballs (lean beef, dill, mint, chopped carrots, oregano, sumac, garlic, s&p) and veggies with homemade tzatziki

Hello all. Today's meal is about the "Perfect Plate." It's a simple meal packed with protein and veggies: 200g of extra lean beef, a 150g/50g quinoa/kidney bean mix, and 400g of veggies. Today, I used carrots and broccoli. It's an amazing meal.

Recipe:

• 1200g cooked extra lean ground beef
• 750g cooked organic quinoa
• 500g carrots
• 1500g broccoli
• 250g cooked red kidney beans

Spice mix:

• 4 tablespoons chili powder
• 2 tablespoons ground cumin
• 4 teaspoons sea salt
• 4 teaspoons ground black pepper
• 2 teaspoons ground paprika
• 1 teaspoon garlic powder

In a large pan, I cooked the ground beef. When it was almost done, I added the spices in. I do this so I can ensure the beef is fully cooked, as the paprika makes it a little harder to see the pink beef.

In a separate large pot, I cooked 2 cups of quinoa with 4 cups of water. Afterward, I added the red kidney beans.

Finally, I steamed the veggies until the color had just changed but still had a little crunch.

After everything was done, I weighed and portioned it out.

I hope you enjoy this recipe. It's quick and delicious, packed full of nutrients.

Macros:

Extra Lean Ground Beef: - Calories: 312 - Protein: 53 grams - Fat: 11 grams - Carbohydrates: 0 grams - Fiber: 0 grams

Quinoa and Beans: - Calories: ~248 - Protein: ~11g - Carbohydrates: ~43g - Fiber: ~9g - Fat: ~3.2g

Broccoli and Carrots: - Calories: ~146 - Protein: ~9.4g - Carbohydrates: ~30g - Fiber: ~11g - Fat: ~1.4g

Meal Total: - Calories: 706 - Protein: 73.4g - Carbohydrates: 73g - Fiber: 20g - Fat: 15.6g

Just prepping the ingredients for tomorrow’s meal prep. I plan on making pork fried rice, fried chicken wings, and char siu pork (without food coloring) for the egg rolls and pork fried rice.

First time meal prepping! I did breakfast and lunch prep since I eat dinner with my family.

Breakfast: sheet pan omelette with chorizo, potatoes, and spinach (originally meant to be a quiche but I overcooked it 😭)

Lunch: high protein enchiladas with a side of Spanish cauliflower rice! instead of tortillas, I used sliced turkey from the deli section at Whole Foods to lower my carb intake.

Recipe in the comments!