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.
- 4 chicken breast
- 1 can of black beans
- 1 red pepper
- 1 yellow squash
- 2.5 cups of fresh broccoli
Nutrients: (2 servings)
Fats: 12 g
Carbs: 25 g
Proteins: 64 g
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.
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.
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.
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.
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 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.
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.
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.
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.
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.
Ingredients: (4 Servings)
- 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
- 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
- 4 Medium Sized Red Potatoes
- 1 Tablespoon Garlic
- ½ Tablespoon Black Pepper
- ¼ Tablespoon Salt
- Dice Onions and Red Peppers
- In a bowl mix all burger ingredients together and form into a loaf and put into a cooking pan.
- Preheat oven to 400-degrees and cook for 40 minutes.
- Slice pepper, onions, and cucumbers, and place them in a bowl with the snow peas.
- Toss vegetables with olive oil, and dry seasonings
Baked Red Potatoes:
- Cut potatoes into evenly sized cubes.
- Put into a Ziplock bag and add seasonings
- Shake the bag until all the potatoes are evenly coated with the seasonings.
- 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
Fats: 14 grams
Carbohydrate: 38 grams
Fiber: 6 grams
Protein: 37 grams
For more Easy to Follow Meals, follow me on Pinterest @mvernst07
Grilled Jalapeno and Onion Burgers
Ingredients: (3 Servings)
- 16 Ounces of 93/7 Ground Beef
- 2 Ounces of Diced White Onions
- 1 Ounce of Diced Jalapeno
- 1 Teaspoons Black Pepper
- 1 Teaspoon Granulated Garlic
- 8 Ounces of Broccoli
- 8 Ounces of Carrots
Sweet Potato Fries
- 2 Medium sized Sweet Potatoes
- 1 Tablespoon Cinnamon
- Dice Onions and Jalapenos
- In a bowl mix all burger ingredients together and form into 3 even sized patties
- Throw onto the grill for 5-8 minutes each side.
- Steam Fresh Broccoli and Carrots until tender.
Sweet Potato Fries:
- Skin and slice the sweet potatoes into fries
- Place fries onto a greased cooking sheet and spray with cooking spray, sprinkle cinnamon on top then mix together, evenly coating the potatoes in cinnamon.
- Bake at 400-degrees for 20 minutes, then put under the broiler on low for two more minutes to crisp the tops.
Once all the food is ready: plate, serve and Enjoy
Estimated Nutrients: Per Serving
Fats: 11 grams
Carbohydrate: 40 grams
Fiber: 12 grams
Protein: 47 grams
This turned out pretty good, the only thing I didn’t do was season the chicken itself. I would recommend seasoning the chicken with at least salt and peppers before cooking
Ingredients: (2 Servings)
- 2 Large Chicken Breast
- ½ Cup Cottage Cheese
- 1 teaspoon Garlic Powder
- 1 teaspoon Dry Italian Seasoning
- ½ teaspoon Black Pepper
- ½ Cup Tomato Sauce
- 2 Medium Zucchinis
- 8 Baby Bella Mushrooms
- 2 Tablespoons Olive Oil
- Seasonings: Dry Italian Seasoning, Basil, Granulated Garlic, Salt, and Pepper
- Cut Chicken in half and smash thin.
- In a mixing bowl, mix together cottage cheese, 1 teaspoon Garlic, 1 teaspoon Italian seasoning, and ¼ teaspoon pepper.
- Spread cottage cheese over the chicken and roll up.
- Place chicken on a baking sheet and cover with the desired amount of tomato sauce.
- Bake for 30 minutes in a 400-degree oven
- Spiralize 2 Zucchinis
- Sauté in a pan with 1 Tablespoon of olive oil, garlic, and Italian Seasoning. Cook until tender.
- Remove stems from the bottom of the mushrooms.
- Place cap side down in a baking dish and drizzle 1 Tablespoon of olive oil over the mushrooms.
- Sprinkle Garlic and Oregano on top.
- Bake in the oven for 15 minutes at 400 degrees
Once you plate the dish, pour your desired amount of tomato sauce onto the Zoodles, sprinkle some Parmesan cheese on top, serve, and Enjoy!!!
Estimated Nutrients: Per Serving
Fats: 23 grams
Carbohydrate: 21 grams
These Oatmeal Protein Bites, are perfect on the go snacks that are low-fat and packed with protein. Each Bite contains less than 2 grams of fat, 10 grams of carbohydrates, and more than 5 grams of protein. These are easy to make no hassle treats that everyone will enjoy.
The ingredients for this recipe are very basic and directions are easy to follow.
For this recipe, I use Organic PBfit – All-Natural Chocolate Peanut Butter Powder. I like to use this because it helps lower the amount of fat in these bites. Other ingredients include Rolled Oats, Protein Powder, Unsweet Cocoa Powder, Cinnamon, Unsweetened Almond Milk, and Stevia. I like to use the Stevia to help add sweetness, but you can add honey or Agave Syrup to help sweeten the Bites.
To make these Bites, simply mix all dry ingredients in a large bowl and mix them together. Then, add the Almond Milk and mix until you have a thick consistency. Set in the Refrigerator for at least 2 hours. This step is important to help soften the oatmeal. After 2 hours roll into 15 even sized bites, and you’re ready to enjoy.
Oatmeal Bite Ingredients (Yields 15 Bites):
- 2 Cups Rolled Oats
- 10 tbsp powdered peanut butter ( I prefer Organic PBfit)
- 2 Tbsp Unsweetened Cocoa Powder
- 1 Tbsp Cinnamon
- 1 Scoop of Protein Powder of your choice (I prefer MusclePharm Combat 100% Whey Protein Powder, Cookies ‘N’ Cream, )
- 1 Cup Unsweetened Almond milk.
- Optional 2-4 tbsp stevia (depending on how sweet you want the Bites)
- Combine all ingredients in a bowl and mix together.
- Cover and place in the refrigerator for 2 hours.
- After 2 hours, split into 15 even Oatmeal Bites
- Place into a container to store in the refrigerator.
Nutrients per 3 Bites:
- Calories: 222
- Fats 5 g
- Carbs 32 g
- Protein 16 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)
Follow me on Pinterest @Mvernst07
“A year from today, you’ll wish you started today”
As I get out of bed this morning, and go to stand-up and realize my legs feel like J-E-L-L-O. DOMS STRIKES AGAIN!!! DOMS stands for delayed onset muscle soreness. It’s that soreness you get a day or two after a workout. You know the feeling of, “Oh God can’t move! Don’t touch me! No, I’m not injured, I just did legs yesterday!” Yea, that feeling.
This feeling is a lot of times the reason people either don’t or stop working out.
This pain is necessary for growth. Every time you workout you are tearing muscles. But, it’s when our bodies recover that our muscles grow. After a few workouts, we stop feeling that soreness and the pain. At this point, many people are happy. They continue doing what they are doing to avoid the soreness and the uncomfortable feeling that pushes so many away.
But, you need that pain. Our bodies will adapt to the loads we put on it, and if we don’t change we will remain the same. We must be willing change our routines and try new things to overload our muscles and have that pain to grow.
Morning run tracked by my Fitbit Charge
How I Keep to My Meal Plan
When I first started dieting, I would eat plain dry chicken breast, a few florets of broccoli from a steamer bag, and a 1/4 of a sweet potato. It was as boring and unsatisfying as it sounds. Like so many people starting off on a diet, I did a dramatic cut of my calories, which lead to me craving junk foods. It was this mental barrier that was the hardest for me overcome. Food for me was a way to cope with many of my life’s problems. I found myself addicted to sugary, fatty, and heavily salted foods, that gave me an immediate feeling of satisfaction. But what came next? Guilt. I found that the short-term satisfaction didn’t last as long as the guilt of, “cheating”, on my diet.
So, how do I avoid giving into my cravings?
What I have done to help limit my cravings is to add more food to my diet. Sounds counterproductive to losing weight, right? How I have done this is by adding more nutrient dense foods to my diet. By adding more vegetables, lean cuts of meats, and high fiber carbs, I have been able to increase the amount of food that I eat at each meal without increasing the calories. I stay full longer and crave less junk.
I also started to take my time and plan out my meals. I know everything that I’m going to eat each day. The next step is I stick to my planned meals. I portion my meals and bring them with me to work so I have meals ready to eat. Having prepared meals helps me from going out to eat junk for snacks and lunches.
I also log my food in my Lose it App. This Application allows me to see how many calories, grams of protein, carbs, and fats I’m consuming each day. The app also allows me to sync my Fitbit. Now I was tracking my calories in and my calories out allowing me to adjust my nutrition plan to fit my fitness goals.
When I started eating more nutrient dense foods, my body was getting what it needed to grow muscle and slowly shed the fat (It doesn’t happen overnight people).
Here are a few of my dinner and meal prep meals: