This summer meal plan differs in that I’m going to show different things you can do with the same base 5 ingredients so there are a bit more recipes today, BUT — you are not expected to cook ALL of them at once.  That is not advisable.

Instead, pick 1 – 2 recipes that resonate with you, and try enjoying those for 2 – 3 days before you need a change up of something else.

These videos and plans are designed to help cut time in the kitchen AND cut costs in your pocket by showing how to re-use the same ingredients with a few common pantry and fridge ingredients thrown in.

Here are the 5 main ingredients you will need for today:

• assorted bell peppers (red, green)
• red cabbage
• spinach
• chicken breast
• Jasmine rice

MEAL 1

BBQ Chicken Stuffed Bell Peppers with Sauteed Spinach & Bell Pepper

See quick recipe below.

MEAL 2

Chicken & Rice Frittata

See quick recipe below

MEAL 3

Chicken kebab with jasmine rice & spinach

see the quick kebab recipe below.

MEAL 4

Spicy Cabbage Slaw with Chicken

see quick recipe below.

MEAL 5

Chicken, Spinach and Bell Pepper Wrap with feta

Ingredients:

• 1 medium whole wheat tortilla
• your serving of grilled chicken
• bell pepper
• feta

MEAL 6

Chicken Chopped Salad

Ingredients

• serving of grilled chicken
• your favorite vinaigrettete
• Chopped together – red cabbage, spinach, carrot, cucumber

MEAL 7

Mixed Veggie Pancake

see quick recipe below.

MEAL 8

Dill Rice, Bell Pepper & Fried Egg

Ingredients

• serving of jasmine rice
• 1 – 2 tablespoons dried dill
• fresh lime
• seared bell peppers
• fried egg(s)

MEAL 9

Chicken Fried Rice with Bell Pepper

Follow the instructions for this fried rice recipe, just add bell peppers.

MEAL 10

Cabbage Fried Rice

Follow the instructions for this fried rice recipe, just add red cabbage when you add the rice and sautee until is wilted and mixed.

The post Mix and Match Meal Plan – Summer 2023 Edition appeared first on Fit Men Cook.

REQUIREMENTS

• Must drink at least 9 cups of water EACH day
• Coffee
  • Limited to 4 times/week
  • Must be black OR mixed with unsweetened almond milk (or 2% milk)
  • Vanilla flavoring can be added
  • Limit 1 tablespoon RAW cane sugar or 1 packet Stevia in the raw
• Tea and Herbal blends
  • Unlimited amount
  • At least 1 cup/week
  • Limit 1 tablespoon RAW cane sugar or 1 packet Stevia in the raw
• Wine
  • Limited to 3 drinks/week
  • Measured 4oz each serving
• Liquor
  • Limited to 2 drinks/week
  • 3oz limit per serving
  • No sugary mixed drinks – mixer must be raw lemon/lime/grapefruit, soda water or mineral water (i.e., Topo Chico, etc)
• Soda
  • Once a week
  • Diet sodas – limited to 3 times/week
• Meat/fish only once a day for the first 10 days of trying it out
• Must take at least 15 – 20 minutes to finish your meal. Limit distractions at meal time from devices.  Be present.  Taste the food. Eat slower.

POST WORKOUT

• Only 1 scoop (~25g protein) lean protein (whey or vegan) OR 2 scoops (~20g protein) collagen protein mixed with flavored water, coffee or tea

The post Family 100lb meal plan & guide appeared first on Fit Men Cook.

The post Meat Once a Day Meal Plan – Part 2 appeared first on Fit Men Cook.

Benefit: more variety for the week since you’re not bound to a single recipe like lasagna (which always hits by the way ), less time spent preparing meals which usually means less clean up, and it’s much easier so you don’t feel overwhelmed!

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.

Benefit: more variety for the week since you’re not bound to a single recipe like lasagna (which always hits by the way ), less time spent preparing meals which usually means less clean up, and it’s much easier so you don’t feel overwhelmed!

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.

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

1. Southern-Style Creole Chicken
2. Curried Crispy Chickpeas
3. Jasmine Rice
4. Fajita Veggies (cauliflower, potato, zucchini, red onion, bell pepper)
5. Garlicky Greens

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

Breakfast Egg Rice Bowl (Breakfast / Vegetarian)

Ingredients

• Jasmine rice (Base Ingredient)
• 2 scrambled or fried eggs (or more depending on your dietary needs)
• Green onions – thinly sliced
• Portion of avocado
• Optional: shredded nori or seaweed snacks
• Optional: Sriracha

1. In a meal prep container, add the rice and top with fried eggs, green onions, avocado, as well as nori and/or sriracha (if desired)

Pro-tip: You can also make a bangin’ fried rice recipe with these ingredients as well!

MEAL COMBO 2

Rice Pudding (Breakfast / Plant-Strong)

Ingredients

• 1 cup cooked jasmine rice (Base Ingredient)
• ½ cup non-dairy milk
• ¼ cup non-dairy yogurt or Greek yogurt
• 1 tbsp chia seeds
• 1 tbsp maple syrup
• ½ tsp cinnamon
• Fresh or frozen berries
• Assorted nuts or seeds in your pantry
• Optional: Scoop of protein powder (if desired for a boost)
• Optional: Spoonful of nut butter (if desired for heartiness)

Preparation

1. In a meal prep jar or container, add the warm cooked rice, milk, yogurt, chia seeds, maple syrup, cinnamon, and protein powder (if desired) and mix to combine. Let thicken for 5 minutes.
2. Top with berries, nuts or seeds, and nut butter (if desired).

MEAL COMBO 3

Creole Chicken Grain Bowl (Entree / High-Protein / High-Carb)

Ingredients

• Southern-style creole chicken (Base Ingredient)
• Fajita veggies (Base Ingredient)
• Jasmine rice (Base Ingredient)

Preparation

1. Mix together a small amount of rice with fajita veggies and top in your meal prep container with a portion of chicken.

MEAL COMBO 4 

Crispy Chickpea Grain Bowl (Entree / Plant-Strong / High-Carb)

Ingredients

• Curried crispy chickpeas (Base Ingredient)
• Fajita veggies (Base Ingredient)
• Jasmine rice (Base Ingredient)
• Non-dairy yogurt or tahini

Preparation

1. Mix together a small amount of rice with fajita veggies and top in your meal prep container with a portion of chickpeas.
2. Sprinkle over pumpkin seeds along with a dollop of yogurt or drizzled tahini.
3. Serve with a wedge of the remaining half lemon from the curried crispy chickpeas recipe.

MEAL COMBO 5

Creole Chicken, Garlicky Greens, & Rice (Entree / High-Protein)

Ingredients

• Southern-style creole chicken (Base Ingredient)
• Garlicky greens (Base Ingredient)
• Jasmine rice
• Green onions – thinly sliced, optional

Preparation

1. In your meal prep container, add your desired amount of chicken, greens, and rice and serve with a wedge of the remaining half lemon from the curried crispy chickpeas recipe.

MEAL COMBO 6

Crispy Chickpeas, Garlicky Greens, & Rice (Entree / Plant-Strong)

Ingredients

• Curried crispy chickpeas (Base Ingredient)
• Garlicky greens (Base Ingredient)
• Jasmine rice
• Pumpkin seeds – toasted
• Non-dairy yogurt

Preparation

1. In your meal prep container, add your desired amount of chickpeas, greens, and rice and garnish with pumpkin seeds and a dollop of yogurt.

MEAL COMBO 7

Creole Chicken & Fajita Veggies (Entree / High-Protein / Low-Carb)

Ingredients

• Southern-style creole chicken (Base Ingredient)
• Fajita Veggies (Base Ingredient)
• Portion of avocado

Preparation

1. In your meal prep container, add your desired amount of fajita veggies and top with a portion of the chicken. Serve with a portion of avocado.

MEAL COMBO 8

Crispy Chickpeas & Fajita Veggies (Entree / Plant-Strong)

Ingredients

• Curried crispy chickpeas (Base Ingredient)
• Fajita veggies (Base Ingredient)
• Portion of avocado

Preparation

1. In your meal prep container, add your desired amount of fajita veggies and top with a portion of chickpeas. Serve with a portion of avocado serve and a wedge of the remaining half lemon from the curried crispy chickpeas recipe.

MEAL COMBO 9

Creole Chicken, Fajita Veggies, & Garlicky Greens (Entree / High-Protein)

Ingredients

• Southern-style creole chicken (Base Ingredient)
• Fajita veggies (Base Ingredient)
• Garlicky greens (Base Ingredient)
• Pumpkin seeds – toasted
• Tahini

Preparation

1. In your meal prep container, add your desired amount of fajita veggies and garlicky greens and top with a portion of chicken. Sprinkle with pumpkin seeds and drizzle with tahini.

MEAL COMBO 10

Crispy Chickpeas, Fajita Veggies, & Garlicky Greens (Entree / High-Protein / Plant-Strong)

Ingredients

• Curried crispy chickpeas (Base Ingredient)
• Fajita veggies (Base Ingredient)
• Garlicky greens (Base Ingredient)
• Pumpkin seeds – toasted
• Tahini

Preparation

1. In your meal prep container, add your desired amount of fajita veggies, garlicky greens and top with a portion of chickpeas. Sprinkle with pumpkin seeds and drizzle with tahini.

Grocery List

• 1 ½ lbs raw chicken (or chicken breast)
• 1 large can (29 oz) chickpeas
• 1 bag jasmine rice
• 1 package pumpkin seeds
• 1 container tahini
• 1 container non-dairy yogurt
• 3 medium red potatoes
• 1 head cauliflower
• 1 red bell pepper
• 1 red onion
• 1 large zucchini
• 2 bunches tuscan kale
• 1 bag (10 oz) fresh spinach
• 1 bulb garlic
• 1 bunch parsley
• 1 bunch green onions
• 2 avocados
• 2 lemons

Pantry Goods (On Hand)

• Eggs
• Non-dairy milk
• Chia seeds
• Assorted nuts or seeds
• Chili powder
• Cumin
• Paprika
• Curry powder
• Oregano
• Garlic powder
• Cinnamon
• Creole seasoning
• Salt & pepper
• Maple syrup
• Olive oil
• Protein powder (if desired)
• Nori (if desired)
• Nut butter (if desired)
• Sriracha (if desired)

The post Healthy Meal Prep – 5 Recipes, 10 Healthy Meals appeared first on Fit Men Cook.

Remember, with any meal plan, it’s important to customize the recipe for YOUR diet, preferences and goals. Some may need more food, some may need less – so when in doubt, do you!

And don’t discount the added impact of a supplement like a lean protein shake between meals or after a heavy workout to curb hunger as well. Enjoy!

The post Vegetarian Meal Plan appeared first on Fit Men Cook.

Remember, with any meal plan, it’s important to customize the recipe for YOUR diet, preferences and goals. Some may need more food, some may need less – so when in doubt, do you!

And don’t discount the added impact of a supplement like a lean protein shake between meals or after a heavy workout to curb hunger as well. Enjoy!

The post Healthy Southern Meal Plan appeared first on Fit Men Cook.

Here’s what you’re going to need!

GROCERY LIST

PRODUCE

1 bundle spinach

1 carton cherry tomatoes

Mini-bell peppers

1 medium cucumber

1 medium red onion

1 white onion

Fresh parsley

Small bundle basil

2 lemons

3 green apples

Parsley

Medium head cauliflower

PROTEIN

Carton of eggs

1 ½ lb raw shrimp

1lb chicken thighs

OILS/SEASONINGS/CONDIMENTS

Olive oil

The Fit Cook Everyday seasoning

The Fit Cook Land seasoning (or dried oregano)

Pesto

Zaatar

DAIRY

Feta crumble

GRAINS/NUTS/SEEDS

75g pecans

OTHER

Low carb whole wheat tortillas

Store-bought hummus

Orzo (wheat or regular)

Vanilla whey protein powder

6oz can tomato paste

1 can (15oz) chickpeas

Carton low sodium chicken broth

The post 15 Minute Meal Plan – Mediterranean Diet appeared first on Fit Men Cook.