Recipes Made Simple: Garlic Parmesan Brussels Sprouts 


Quick and easy way to add some great flavor to your Brussels Sprouts.

Ingredients:

  • 16 ounces of fresh Brussels Sprouts
  • 1 Tablespoon of extra virgin olive oil
  • 3/4 Tablespoon of granulated Garlic
  • 2 Tablespoons of powdered Parmesan Cheese.

Directions:

  1. Preheat oven to 400-degrees.
  2. Cut the Brussels Sprouts in half and place in large plastic bag.
  3. Mix olive oil, garlic and Parmesan Cheese into the bag, making sure to evenly coat all the Brussels Sprouts.
  4. Place onto a cooking sheet cut side down. Place into the oven for 25 minutes.

Nitrients: (4 servings)

Fat: 5 grams

Carbs: 9 grams

  • Fiber: 5 grams

Protein: 5 grams

Cheap Ebook Cookbooks for Beginners:
Meal Prep: The Best Meal Prep Recipes Cookbook for Preparing Clean, Delicious, and Nutritious Meals (Meal Prep, Meal Prep Cookbook, Meal Planning 1)
Crockpot Cookbook: 100 Quick and Easy Recipes for Healthy Slow Cooker Meals (Crockpot Recipes, Crock Pot Cookbook, Crock Pot Recipes Cookbook, Slow Cooker Recipes)
Clean Eating: 25 Healthy Recipes to Lose Weight with Amazing Speed
30 Healthy Dinner Recipes For Rapid Weight Loss: Impress Your Loved One! (Best Recipes for Dieters Cookbook Book 1)

For help planning healthy meals check out $5 Meal Plan

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Top 5 Protein Powders


5 of the Best Protein Powders 

Picking the right protein powder can be overwhelming with all of the choices on the market.  Protein powders are a quick and easy way to consume the protein your muscles need to grow while on a strength training program.  The advantages of having a quality protein powder are:

  1. Convenient
  2. Fast absorbing
  3. Easily digested
  4. Full of essential amino acids that promote muscle growth and recovery

When choosing a protein powder, you want to make sure that it is low in fat and carbs, and has at least 20-30 grams of protein.  Also, try to find protein powders that have more natural ingredients and are not full of “filler” ingredients.

Finding the right protein for you fitness goals may take some trial and error. Here is a list of 5 of the top Protein Powders on the market today.

#1 Optimum Nutrition 100% Whey Protein Gold Standard

Key Points

  • Whey Protein Isolates: Primary Source
  • 5.5 Grams of Naturally Occurring BCAAs
  • 4 Grams of Naturally Occurring Glutamine and Glutamic Acid
  • Mixes Easily
  • Over 20 Different Flavors

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#2 Muscle Pharm Combat Powder Advanced Time Release Protein

Key Points:

  • 25 grams of high-quality protein
  • Fast, medium, and slow-releasing proteins
  • Added digestive blend for ease of absorption
  • 5 powerful proteins plus added BCAA’s
  • Helps build lean muscle mass
  • Gluten free

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#3 BSN Sythatha-6 Protein Powder

Key Points:

  • 22g protein per serving
  • 5 grams of fiber per serving
  • 10 grams of essential amino acids per serving
  • Great taste
  • Promotes muscle protein synthesis and recovery support

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#4 Dymatized Nutrition Iso 100 Hydrolyzed 100% Whey Protein



Key Points:

  • High in essential amino acids and rich in glutamine peptides
  • 1 scoop provides 24 grams of ultra-high quality whey protein
  • An effective way to build and maintain lean muscle mass
  • Mixes instantly

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#5 Cellucor Cor-Performance


Key Points:

  • 52 servings per container, 35g per 2 scoops
  • 25g of 100% Whey Protein, 130 calories, 1.5g fat and 3g carbs per serving
  • 5.5g BCAAs and naturally occurring digestive enzymes per serving

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Recipes Made Simple: No fuss Cinnamon Sweet Potato Fries


As part of my Recipes Made Simple Cooking Guide, one of my favorite sides to use are sweet potatoes.  This recipe is very simple.  All you will need is 1 large sweet potato, 1 tablespoon of cinnamon and cooking spray.

Directions:

  • Preheat oven to 400-degrees
  • Peel potato and cut into fries
  • Spread fries onto a baking sheet and spray with cooking spray.
  • Evenly coat the fries with 1 tablespoon of cinnamon.
  • Place into the oven and cook until tender usually 15-20 minutes depending on how thick you cut your fries.

Optional: once tender, spray the fries one more time and place in the broiler on low for 2 minutes. This will give the fries a little extra crisp.  

Full recipe: Jalapeño and Onion Burger

Cheap Ebook Cookbooks for Beginners:
Meal Prep: The Best Meal Prep Recipes Cookbook for Preparing Clean, Delicious, and Nutritious Meals (Meal Prep, Meal Prep Cookbook, Meal Planning 1)
Crockpot Cookbook: 100 Quick and Easy Recipes for Healthy Slow Cooker Meals (Crockpot Recipes, Crock Pot Cookbook, Crock Pot Recipes Cookbook, Slow Cooker Recipes)
Clean Eating: 25 Healthy Recipes to Lose Weight with Amazing Speed
30 Healthy Dinner Recipes For Rapid Weight Loss: Impress Your Loved One! (Best Recipes for Dieters Cookbook Book 1)

For more Recipes Made Simple, follow me on Pinterest @mvernst07

And for help planning meals visit $5 Meal Plan

Recipes Made Simple: Classic Grilled Hamburger with Streamed Vegetables, and Home Fries


A very simple recipe for a delicious grilled burger.

Ingredients: 3 servings 

  • 1 pound of 97/3 ground beef
  • 3 medium sized red potatoes
  • 1/2 of a red pepper
  • 4 ounces of onions
  • 1 large head of broccoli
  • 20 baby carrots
  • Salt, black pepper, and granulated garlic
  • 1 tablespoons olive oil

Directions:

Burgers:

  1. In a bowl mix ground beef with 1/2 tablespoons of black pepper, 1/2 tablespoon of granulated garlic, and 1/2 teaspoon of salt
  2. Form into 3 even sized patties
  3. Throw onto the grill for 5-8 minutes each side.

Vegetables:

  1. Steam Fresh Broccoli and Carrots until tender.

Home Fries:

  1. Dice potatoes into even chunks
  2. Dice Onion and pepper into small chuncks
  3. Heat 1 tablespoons of olive oil in a skillet
  4. Add onions, peppers and potatoes into the skillet.  Season with salt and pepper to taste.
  5. Cook until the potatoes are crispy on the outside. Make sure to flip and stir potatoes making sure to get an even cook.

Estimated Nutrients: Per Serving 

Calories: 436

Fat: 16 g

Carbs: 25 g

Protein: 45 g

Cheap Ebook Cookbooks for Beginners:
Meal Prep: The Best Meal Prep Recipes Cookbook for Preparing Clean, Delicious, and Nutritious Meals (Meal Prep, Meal Prep Cookbook, Meal Planning 1)
Crockpot Cookbook: 100 Quick and Easy Recipes for Healthy Slow Cooker Meals (Crockpot Recipes, Crock Pot Cookbook, Crock Pot Recipes Cookbook, Slow Cooker Recipes)
Clean Eating: 25 Healthy Recipes to Lose Weight with Amazing Speed
30 Healthy Dinner Recipes For Rapid Weight Loss: Impress Your Loved One! (Best Recipes for Dieters Cookbook Book 1)

For more recipes follow me on Pinterest @mvernst07

And for help with meal planning visit $5 Meal Plan
Try $5 Meal Plan!Try $5 Meal Plan!


Meal Prep for Beach Vacation! Tip to Save a Little Money!!!


So this year I have decided to prep my meals for my beach trip. I made 11 pounds of chicken, 7 cups of rice (cooked), 2 pounds of potatoes, 9 cups of broccoli, 7 cups of blueberries and 6 whole red peppers.

I usually eat 4 big meals a day plus 2 snacks. This all cost less than $60 and made 20 of my big meals. My snacks usually consist of a protein shake and fruit (not pictured) or chicken and fruit. The protein I was going to drink during the week, so I didn’t count it into the cost, plus I already had it and didn’t purchase it during my shopping trip.

Eating healthy and eating foods that fits your specific diet needs doesn’t have to cost you a ton of money. Just a helpful hint to help keep on you track.
Quick meal prep breakdown: 

Potatoes diced and baked @400-degrees until tender, seasoned with garlic salt and pepper

I used 2 Costco rotisserie chickens. They only only cost $10 for 4.1 pounds of cooked chicken.


7 pounds of oven roasted chicken, see my recipe Chicken Prepped 2 ways for recipe, 2 pounds of potatoes, and 7 cups of rice.

Finished prepped meal

For meal planning help visit: $5 Meal Plan
And follow me on Pinterest @ mvernst07, for more great healthy meal prep and dinner recipes

Grilled Garlic and Pepper Chicken with Grilled Vegetables, Black Beans, & Broccoli 

A super easy, quick and healthy dinner! Cooking doesn’t have to be complicated.

I took four chicken breast and covers them with black pepper, granulated garlic, and a little bit of salt. Grilled for about 6-7 minutes each side.

For the vegetables, I just sliced them up big enough so they wouldn’t fall through the grill grate and cooked them until they were tender.

I steamed the broccoli in a pot until tender.

Then I drained and rinsed a can of black beans and cooked in a pot until warm.

You can put whatever seasonings you want on these vegetables but I find the grill gives them a nice smokey flavor.

Ingredients:

  • 4 chicken breast
  • 1 can of black beans
  • 1 red pepper
  • 1 yellow squash
  • 2.5 cups of fresh broccoli

Nutrients: (2 servings)

Calories: 450

Fats: 12 g

Carbs: 25 g

Proteins: 64 g

 $5 Meal Plan

What Supplements Do I Take?

Losing 120 pounds is not easy.  It takes time, dedication, and persistence.  To help me lose fat and build muscles I take 4 different supplements along with eating a strict diet and an intense strength training regiment. This has been my supplement regiment over the past 6 months to help me lose the last 35 pounds.

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I take Whey Protein, pre-workout, BCAAs, an ECA Stack, and the most important is eating real food.  I use these for muscle recovery, energy, and as an appetite suppressant. I recommend consulting your doctor before taking any supplements.

Whey Protein:

The Whey Protein that I am currently using is MusclePharm Combat Powder. I use Whey Protein as a post-workout supplement for muscle recovery.  The protein is easily digested which allows it to get to the muscles faster to help rebuild muscle and recover from my workouts.  I also use the whey protein in my nighttime smoothie.  I blend the protein with frozen berries and almond milk for my last meal of the day.  I consume at least 350 grams of protein a day and it is an easy delicious way to get the protein I need.  Whey protein can also be used for cooking.  I add protein to oatmeal bites I make to sneak a bit more protein into my diet. Oatmeal Protein Bite Recipe.

Pre-Workouts:

Most all of the pre-workout supplements I have used containing Caffeine, B-Vitamins, amino acids, creatine, beta-aline, and niacin.  The pre-workouts delays fatigue while improving reaction time and muscular endurance.  I am currently taking Pro Supps Mr. Hyde.. This is a pretty powerful pre-workout and I wouldn’t recommend taking this unless you have taken pre-workout before and have an idea of how your body reacts to them. If you are new to pre-workouts I would recommend.Cellucor,C4  I take my pre-workouts about 20 minutes before my workout.

BCAAs:

These are Branch Chain Ammino Acids, they consist of three amino acids: leucine, isoleucine, and valine. BCAA supplementation can promote muscle protein synthesis and increase muscle growth over time.  I take the BCAAs in the morning, mix with my pre-workout, and mid afternoon usually with a protein bar. I would recommend,BPI Sports Best BCAA Powder  or Optimum Nutrition Amino Energy.

ECA Stack:

ECA stacks are used in weight loss programs and as a stimulant. ECA is an stands for ephedrine, caffeine,  and aspirin.  I use this supplement as a fat burner and appetite suppressant.  I am not recommending a particular brand because I think you should do research on this before taking.  I take one pill first thing in the morning. 

Real Food:

Eating real food is the most important part of any supplement regiment. On average I consume 350 grams of protein, 220 grams of carbohydrates, and 70 grams of fat each day. I eat 4 large meals and have 3 snacks throughout the day.

Protein:

Most of my protein comes from eggs, chicken, lean ground beef, lean cuts of pork and steak.  These foods are high in protein and low in fat.

Carbs:

For carbs, I eat lots of fresh vegetables, fresh fruits, rice, potatoes, and quinoa.  These sources are high in fiber, low amounts of sugar, and have a low on the glycemic index.

Fats:

The fats that I get come from the meat that I eat, nuts, and olive oil.  I try to limit my saturated fat intake and eat foods that are higher in unsaturated fats.

I try to eat as little processed foods as possible.  Most the processed foods I eat come from foods like my protein bars.  I try not to drink too much alcohol, maybe once or twice a month.  Over the past 6 months, I have cut out fast food altogether.   Eating foods that are nutrient dense and have low calories allows me to eat larger amounts of food which helps me stay fuller longer.  This intern leads to me being able to limit my cravings.

Over the past 6 months, I have cut out fast food altogether.  I’m eating foods that are nutrient dense and have fewer calories allows me to eat larger amounts of food which helps me stay fuller longer.  This intern leads to me being able to limit my cravings.

Eating these foods and taking these supplements will not work if you don’t work.  I strength train 1.5-2 hours a day plus 20-25 minutes of cardio each day.  Eating these foods and taking these supplements allows me to recover from my workouts, and they give me the energy to endure the workouts.

Recipes Made Simple: Italian Meatloaf

Ingredients: (4 Servings)

Meatloaf:

  • 2 pounds of 93/7 Ground Beef
  • 2 Ounces of Diced White Onions
  • ½ of a Red Pepper Diced
  • 1 Tablespoon Black Pepper
  • 1 Tablespoon Granulated Garlic
  • 1 Tablespoon Italian Seasoning
  • 2 Tablespoons Grated Parmesan Cheese   

Vegetables:

  • 1 Red Pepper
  • 2 Ounces of Sliced White Onions
  • 1 Large Cucumber
  • 12 ounces of Snow Peas
  • 1 Tablespoons Extra Virgin Olive Oil
  • Seasonings: Dry Italian Seasoning, Granulated Garlic, Red Pepper Flakes, Salt, and Pepper    

Red Potatoes:

  • 4 Medium Sized Red Potatoes
  • 1 Tablespoon Garlic
  • ½ Tablespoon Black Pepper
  • ¼ Tablespoon Salt

Directions:

Meatloaf:

  1. Dice Onions and Red Peppers
  2. In a bowl mix all burger ingredients together and form into a loaf and put into a cooking pan.
  3. Preheat oven to 400-degrees and cook for 40 minutes.

Vegetables:

  1. Slice pepper, onions, and cucumbers, and place them in a bowl with the snow peas.
  2. Toss vegetables with olive oil, and dry seasonings

Baked Red Potatoes:

  1. Cut potatoes into evenly sized cubes.
  2. Put into a Ziplock bag and add seasonings
  3. Shake the bag until all the potatoes are evenly coated with the seasonings.
  4. Place into the 400-degree oven and cook until tender (about 30 minutes).

Once all the food is ready plate, serve, and Enjoy

Estimated Nutrients: Per Serving

Calorie: 431

Fats:  14 grams

Carbohydrate: 38 grams

Fiber: 6 grams

Protein: 37 grams

For more Easy to Follow Meals, follow me on Pinterest @mvernst07

Try $5 Meal Plan!Try $5 Meal Plan!


5 Minute Healthy Breakfast 

Making a healthy breakfast every morning shouldn’t be a hassle.  Here is a quick and easy breakfast that only took 5 minutes to make that is full of the nutrients you need to start your day off right.

2 Egg Omelette

1/3 of a Cup of Old Fash Rolled Oats.

1 Cup of Blueberries

Egg Benefits 

  • Egg whites are rich sources of vitamins and minerals
  • Egg yolks are a source of cholesterol and fat-soluble vitamins
  • Eggs are great source protein

Rolled Oats Benefits

  • Rich in vitamins and minerals
  • Excellent source of fiber
  • 0 fat
  • Helps lower cholesterol
  • Helps reduce body fat

Blueberry Benefits

  • Good source of fiber
  • Low in Calories
  • Excellent source of antioxidants
  • Shown to help reduce cholesterol

 
For help with you weekly meal prep visit: $5 Meal Plan
 

 

Take the Time to Learn From Others


This is how most conversations go when people ask me how I lost my weight.

“Hey man, how did you lose that much weight? What’s the secret?”

Me: ” Not much of a secret, worked you 1.5-2 hours a day, I do 20-25 minutes of cardio, and I am strict with my diet. ”

“So you’re telling me that I all I have to do is to work hard, and eat right?”

Me: “Yes!”

“Yeah, screw that!”

It takes time and dedication to lose the amount of weight that I have lost. It’s not something that just happens over a few months. I have been working hard for over 4 years.  I have done research on and have done different diets, tried different supplements, and have done many different workout programs. But the most important thing that I have done is I have learned from others.

There is always someone out there who has done what you are trying to do.  They have experience in an area that isn’t always written in books or on the web for you to just read.  For the most part, they are willing to share that information with you as long as you listen

Taking the information that you have learned and applying it to your program can help you achieve your goals. I have been fortunate enough to work with people who have a vast knowledge of strength training and nutrition over the years. They have given me tips on lifting techniques and philosophies, nutritional information, and have kept me motivated to push past my limits.  The important thing is that I listened.  I didn’t just say “ok”, then do whatever the hell I wanted. I took their knowledge and used it to make myself better and for that, I will always be in their debt.