What are some meal ideas that take less than 30 minutes to throw together but are still healthy? I’m losing my mind eating chicken and rice and need variety. Preferably lower calorie, cutting
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I usually eat a 400-500g steak or piece of salmon
throw a pound of minced meat into a bowl and oven it with max heat on untill cooked for desired degree. add any variety with the meat of after it ex. a banana.
Tuna/ penut butter sandwhich is my go to when I dont feel like cooking.
You won't get far with chicken and rice anyway. Severely nutritionally void. Roiding bodybuilders can get away with eating nothing but that, your natty ass can't
Invest in steak, beef, lamb, salmon, goat, spinach, quinoa, grits, avocados
And eggs. Lots and lots of eggs
Elaborate?
I'm pretty decent I think, 5'6 140lbs ~12%bf but I've got mild anemia
>RBC 4.68
>HGB 13.8
>HCT 41.2
>Glucose 103
I feel fine/energetic most of the time but I can't maintain an activity schedule higher than 3 training sessions a week on top of my normal activity. I basically just eat variations of chicken rice and vegetables and salmon every few days. Moving from white rice to brown because I just learned about Glycemic Index. What else am I missing here?
Go on chronometer and plug in a few typical days. Check your micronutrient RDAs. You're probably deficient in some micros. That's common for people with very simple diets that don't eat out much. Regarding brown rice, I didn't digest it well. You have to cook brown rice 2-3x as long and ideally need pressure to predigest it thoroughly. The juice isn't worth the squeeze. It also tastes bad.
oven 410 bake for 19 mins, chicken breast and veg all same pan. milk cheese WAGM
Cum
1. Tomato, mushrooms, spinach omelet.
2. Leek souflet (chop leek and onion and fry for five mins, add to nutmeg, half cup of evaporated milk and two eggs in a bowl. Mix it all together and bake in a pyrex at 200c for 15 mins.
3. Sprinkle olive oil, garlic, and parmesan on salmon, trout, or chicken and bake at 220c for 20 mins.
4. Pita pizza. Chop pita in half. Put a tiny bit of olive oil, chopped garlic and tomatoes, oregano and mozzarella on top. Bake at 180c for 10 mins.
5. Rosemary buttered steak with fresh leafy greens on the side.
6. Quinoa is a good alternative to rice.
I eat this for lunch every day.
>Sardines in olive oil
>Two hard-boiled eggs
>Two babybel cheese wheels
>Low calorie hot sauce to taste
>Two SunGold kiwis
When bulking
>Add instant raman
I can eat this when working from home or from the office. Requires zero cooking beyond boiling water.
Smoked salmon
Roasted sweet potato
Spinach
Cream cheese
Seasoning
Rice
Roast chicken breast
Steamed, roast, whatever fresh vegetables
Seasoning
Tacos
Or embrace the fricking filthy single man in you and do
Rice
Tuna from a tin
Frozen peas
Hot sauce
Honestly just getting better and faster at basic kitchen things like mincing an onion will really speed up your dinner prep
BAKED POTATOES EVERY DAY
>nutritionally dense, cheap, versatile, tasty, high satiety
My dirtiest hardest bulk my staples were
Rice beef eggs cheese
>cook white or usually brown rice (set and let it cook)
>brown some onion and a bunch of ground beef in wok
>add some spices, Worcestershire, and frozen peas, cook until peas are done
>add cooked rice and some eggs
>let eggs cook then add shredded cheese and hot sauce
Easy to cook a bulk amount with just 2 pots, all together no measuring stuff. Can use onion and garlic powder or frozen version instead of chopping to save on dishes.
Oats
>1.5-2 cups oats, 2-3 cups milk or so to cook, microwave
>stir in 2 scoops vanilla protein, then a sliced banana and cinnamon
No veggies but a lot of macros there and takes 5 minutes at most
Pre-cook quinoa, or sweet potato etc
>fry up some salmon or steak or chicken
>microwave some frozen brocolli at the same time
Takes like 10 minutes including washing up
More recently I’ve been using a slow cooker, or full meal prepping for a week with longer-cook time dishes.
Lol I just read
>preferably lower calorie
Just use lean beef or ground turkey instead. Low carb version is just cook the beef then add extra eggs, eat it like a meat cake. Use skim milk option for oats.
Lean meat
Cheap, maybe frozen vegetables
Throw it in a frying pan and spice it up (literally). Maybe add some sauce too.
There are countless variations. It doesn't have to be only chicken breast and broccoli.
Maybe some potatoes or rice on the side if you don't mind carbs
I just drink a liter of milk 2-3h before I go lift
no bully pls
>nacho bowl
-bake ~0.75 lbs chicken breast in oven at 425 for 25 minutes
-pour some tortilla chips in bowl
-shred chicken, add a little taco seasoning, place over chips
-shred cheddar cheese and scatter on top
-throw back in oven for 3-5 minutes to melt
-take out of oven and mash everything together
-add some salsa and mash together once again
-serve with sour cream, avocado, or whatever else you want
Anon's one pot bachelor chow
"Better than dog food, but not by much"
500g diced meat portion (Beef, lamb, chicken, cuts, organ, steak, whatever)
1x onion
2x garlic cloves
2x 240g tinned beans
1x 240g tinned mushroom slices
spice mix (my fave):
2 tsp paprika
1 tsp tumeric
1 tsp salt
1 tsp cracked pepper
1 tsp sugar
2 tsp MSG (do it you coward)
Chilli flakes or Franks red hot sauce
dice onion and garlic, S&P, cook until tender. COok either in oil for good taste or lemon juice if cutting and/or want some acidics in there
Throw in meat portion and cook until browned, add spice mix
Drain and throw in mushrooms and give it a good bash on high with the spice and meat fat flavor
Drain and add beans, turn down and stir until cooked through
that's two dinners for me and pretty much minmaxed my evening meal preparation because even I got sick of reheating frozen prepped meals. made me some chicken hearts the other day.