Back at it with another amazing mix and match meal plan, but with a slight twist – this meal plan is all about efficient energy which means slightly higher calories and macronutrient dense. So whether you’re tackling a new fitness goal and need the extra energy, or you’re trying to gain some weight while minimizing fat for that Georgia peach you’re carrying around, this meal plan accomplishes a wide range of goals.

A balanced high energy meal plan can make all the difference in your fitness journey.  These plans are designed to maximize energy output, enhance performance, and when possible, aid weight gain.

I’ve learned first hand that endurance sports, such as marathons, triathlons, or long-distance cycling, demand a high level of energy expenditure. Our bodies requires a considerable amount of fuel to sustain prolonged periods of intense physical activity.  And with workouts lasting up to 2 hours, a high energy meal plan that is rich in complex carbohydrates, quality proteins, and healthy fats, is critical for endurance sports!

These high energy meal plans serve as the powerhouse for the body, ensuring athletes can maintain peak performance throughout their sporting events. Carbohydrates, like whole grains, are processed into glucose, providing immediate energy. And protein sources, such as lean meat, help repair muscle and promote growth!  Also, healthy fats from foods like avocados and nuts are an excellent energy reserve for when carbohydrate stores run low.

On the other hand, for individuals having difficulty gaining weight, a high energy meal plan is a promising solution!  You may still need to throw in a treat meal every now and then since healthy food is a bit more efficient as energy; but overall it can help create the calorie surplus necessary for weight gain.

High energy foods are typically more calorie-dense, meaning they provide a larger number of calories in a smaller volume, making it easier to consume the necessary quantity without feeling overly full.

So, in case you’re thinking, “how can you create a high energy meal plan that is BOTH delicious and nutritious?” My advice is…

1. Start by focusing on whole, unprocessed foods.
2. Incorporate high-carbohydrate foods such as brown rice, whole grain pasta, and sweet potatoes.
3. Don’t discount the protein!  Load up on lean proteins like chicken, fish (salmon), or tofu, alongside healthy fat sources like avocados, nuts, and seeds.
4. Consider frequent, smaller meals. Instead of three large meals, try five to six smaller meals throughout the day. This approach can make consuming a higher amount of calories more manageable while also ensuring your body has a steady fuel supply!

Remember, though, while a high energy meal plan is an important factor, it’s not the only one. Complementing it with regular physical activity, adequate hydration, and sufficient rest are equally vital to achieving your wellness goals.

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For more information about mix and match meal prep and how to get started, check out my how-to guide!

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Here’s how this works:

prep several side (smaller) items + pair foods together to create a meal + (optional) add sauces or other simple ingredients to complete the meal.

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Want more mix-n-match inspiration? Check these out!

• Original Mix-n-Match meal guide
• 5 Recipes, 10 healthy meals

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Here are the 5 foods (recipes) I prepped in under 1 hour:

Note: scroll to the bottom for individual recipes

1. Smoky pepper roasted potatoes
2. Farro
3. Veggies (zucchini, yellow squash, red onion, bell peppers)
4. Herb chicken
5. Savory ground turkey

Couple of quick notes:

• Remember to add common items from your pantry, fridge and freezer to easily give these meals a flavor makeover mid-week!
• Need more calories? Consider adding avocado, nuts and seeds to meals, and/or even a lean whey or plant-based protein shake in between meals.
• Sauces are your friend – just don’t be too heavy-handed with them and drown out all the flavor you whipped up! I also like using fresh salsas, low sodium soy sauce and even yogurt-based dressings – they can add a LOT of flavor to meals!

MEAL COMBO 1

Egg, Potato & Veggie Bowl

Ingredients

• roasted veggies
• roasted potatoes
• fried egg (add more for your dietary needs)
• feta crumble (optional)
• optional energy boosters:
  • avocado, serving of olive oil, walnuts, protein shake

MEAL COMBO 2

Italian Chicken, Orzo, Veggie Bowl

Ingredients

• grilled chicken
• roasted veggies
• orzo
• 2 tablespoons favorite Italian dressing
• Garnish
  • parsley
• optional energy booster
  • pepitas

Preparation

In a mixing bowl combine all of the ingredients.  Top with pepitas for a protein and calorie boost if desired.

Enjoy!

MEAL COMBO 3

Egg, Orzo & Roasted Veggies

Ingredients

• orzo
• roasted veggies
• fried egg (add more for your dietary needs)
• chili oil (optional)
• optional energy boosters:
  • avocado, serving of olive oil, walnuts, protein shake

MEAL COMBO 4

Orzo, Turkey & Veggie Mix

Ingredients

• orzo
• roasted veggies
• savory turkey
• 1 tablespoon Italian seasoning
• feta
• 1 tablespoon of olive oil
• optional energy boosters:
  • avocado, walnuts, protein shake

Preparation

Add all ingredients to a bowl and toss together!

Enjoy!

MEAL COMBO 5

Tex Mex Energy Bowl

Ingredients

• grilled chicken
• 1/3 – 1/2 cup black beans
• orzo
• roasted potatoes
• 2 – 3 tablespoons enchilada sauce
• 2 tablespoons Mexican cheese mix per serving
• Garnish: cilantro

Preparation

Add all ingredients to a bowl and mix together! Top with cheese and finish with cilantro.

Enjoy!

MEAL COMBO 6

Turkey, Tatas & Veggie Bowl

Ingredients

• savory turkey
• roasted potatoes
• roasted veggies
• optional energy boosters:
  • avocado, serving of olive oil, walnuts, protein shake

Enjoy!

MEAL COMBO 7

Chicken, Veggie & Tatas Bowl

Ingredients

• grilled chicken
• 1 – 2 tablespoons favorite hot sauce or BBQ sauce
• roasted potatoes
• roasted veggies
• feta
• optional energy boosters:
  • avocado, serving of olive oil, walnuts, protein shake

Preparation

Add grilled chicken to a bowl and toss in hot sauce or BBQ sauce.  Add to your meal container along with potatoes and veggies.

Enjoy!

MEAL COMBO 8

Plant Strong Orzo, Veggies & Potato

Ingredients

• orzo
• roasted potatoes
• roasted veggies
• pepitas
• optional energy boosters:
  • avocado, serving of olive oil, walnuts, protein shake

Enjoy!

MEAL COMBO 9

Chicken & Creamy Orzo

Ingredients

• Creamy pasta
  • orzo
  • 2 tablespoons – 6 tablespoons 2% Greek yogurt (add 2 tablespoons for every 1/2 cup serving of orzo)
  • 1 tablespoon olive oil
  • parsley (or herb of choice)
  • juice from 1/2 lemon
  • sea salt & pepper to taste
• grilled chicken
• roasted veggies
• feta

Preparation

Mix orzo, yogurt, oil, parsley and lemon together in a mixing bowl.  Season to taste with sea salt & pepper.  Enjoy with grilled chicken and veggies.

Enjoy!

MEAL COMBO 10

Turkey & Egg Scramble with Tatas

Ingredients

• turkey
• 1 – 2 eggs
• reduced fat shredded cheese
• roasted potatoes
• sea salt & pepper to taste
• garnish: cilantro or parsley
• optional energy boosters:
  • avocado, serving of olive oil, walnuts, protein shake

Preparation

Set a nonstick skillet on medium high heat and once hot, add cooked turkey and eggs and scramble together.  When the eggs are almost finished cooking, about 30 seconds, sprinkle in the cheese and mix together.

Enjoy!

The post Mix & Match High Energy Meal Plan appeared first on Fit Men Cook.

Mongolian Beef is a beloved dish that is rich in flavor! There’s no wonder why it’s a staple item at restaurants.

However, if you’re watching your calorie intake, you might be concerned about its typical preparation. Thankfully, by making a few tweaks, you don’t have to run away from your favorite flavors, rather embrace them as part of balanced healthful diet.  You can enjoy a lighter and more nutritious version of this classic recipe without sacrificing taste.

Here are a few of my tips to reducing calories in this recipe (and others as well).

Tips

1. Use leaner cuts of beef: To reduce the calorie content of Mongolian Beef, start by choosing leaner cuts of beef.  My go-to’s are flank steak or sirloin, as they have less fat compared to fattier cuts like ribeye and they’re really eay to cook – even when they’re overcooked, they’re not nearly as rubbery as other cuts.  Trim any visible fat before slicing the meat into thin strips.  This simple hack can significantly decrease the overall calorie count while retaining the mouthwatering tenderness!To learn more about different cuts of meat and how the cuts can fit into your everyday diet, I like this chart by the Mayo clinic.
   
   There are additional resources on the page to help you learn which cuts of beef are lowest in fat and cholesterol if curious.
2. Make a lighter sauce: The traditional Mongolian Beef sauce can be quite sweet and heavy, laden with sugar and sodium. For a lighter and more healthful alternative, consider making your own sauce at home. I use reduced-sodium soy sauce (or tamari), fresh ginger, minced garlic, and a touch of coconut sugar for the base. Enhance the flavors by adding a dash of rice vinegar or lime juice or even mirin. A homemade sauce eliminates unnecessary calories while allowing you to adjust flavor according to your preference (and macronutrient goals).
3. Go BIG on the veggies: Adding an abundance of colorful vegetables is an excellent way to make this dish heartier and healthier without theadding too many more calories. It’s completely up to you which veggies you wish to include in this recipe, including bell peppers, snap peas, broccoli florets, and thinly sliced carrots for added crunch, fiber, and essential nutrients. Adding more veggies will increase the nutritional value of the meal, and make the dish more appetizing.
4. Using heart-healthy cooking techniques: Incorporate cooking methods that reduce the amount of oil used in preparing Mongolian Beef. Instead of deep-frying the meat, lightly stir-fry it in a non-stick pan using cooking spray. Additionally, you can saute the vegetables until they are vibrant and tender-crisp which takes less time. These techniques not only reduce calorie intake but also keep the flavors of the original recipe.

With simple modifications, you can savor a lighter, healthier and more nutrient dense Mongolian Beef recipe that’s BIG on flavor and lighter on macros!

The post Lighter Mongolian Beef Bowl appeared first on Fit Men Cook.

Want a change up from the usual burger recipe for the grill?  Then you may want to try kofta kebabs!

Kofta kebabs are a delicious and oftentimes healthier substitute for burgers that instantly add variety to your diet.

A little background…

Kofta kebab is a Middle Eastern dish that consists of seasoned ground meat, typically beef or lamb, formed into oblong-shaped balls, skewered and then grilled or baked.    It should be noted that several other cultures in North Africa enjoy a version of kofta as well.

Think of them as “long burgers” instead of traditional round patties! They are easy to make and can be served as a main dish or even as appetizers (if you make them a bit smaller).

I love these as a healthful alternative to burgers for many reasons, but here are 4 that may convince you to try:

1. Leanness – Unlike traditional burgers, which are typically made with fatty ground beef, kofta kebabs can be made with leaner cuts of meat, such as ground turkey or chicken. This makes them lower in fat and calories, which is ideal if you are counting your macros to adhere to a strict diet.  Can burgers be made with lean protein too?  Of course! But they just aren’t nearly as fun as this football shaped goodness!
2. High in protein – Kofta kebabs are a great source of protein, which is essential for repairing and building muscles. A 3-ounce serving of kofta kebab contains about 22 grams of protein, which is more protein than a 3-ounce serving of a traditional beef burger.
3. Flavor FULL – One of the distinct characteristics kofta kebabs have over traditional burgers is the unique pairing of spices and flavors! They are seasoned with a variety of spices, including cumin, coriander, paprika and even cinnamon, which gives them a delicious flavor without the need for additional toppings or sauces.
4. Versatile – Kofta kebabs can be made with a variety of meats, and you can also add vegetables, such as onions and peppers, to the mixture for added nutrition and flavor.

This kofta kebab recipe is pretty simple, features common ingredients and can be done on a grill, oven or stovetop!

The post Easy Kofta Kebab Recipe appeared first on Fit Men Cook.