Tonight, I am sitting here watching the Super Bowl, which is not my normal evening. I have never been huge a football fan. I grew up loving baseball. To watch the game, I am having to battle my 4 yr old son, Charlie, every 10 minutes because he keeps asking to watch something instead. He gets to watch something almost every night, so he just doesn't understand. There is nothing wrong with having fun while watching the big game, but if you had a few too many beers and snack foods watching the game, I hope you were smart and did a little meal preparation for your week. A single day of binging on horrible food and drinks will not kill your gains as long as it is only every once in a while.
This week for breakfast I am making a very simple but great meal. I am going to make sausage, egg and cheese sandwiches. This is a great balanced meal. I probably don't really need to explain this recipe, but I will anyway.
Ingredients- 2 eggs
- 2 sausage patties
- 1 slice of sharp cheddar cheese
- 2 slices of sprouted wheat bread
- 1 Tbsp butter.
Toast the bread and butter. Cook the Sausage patties and set aside. Cook eggs the way you like them. I like to fry them hard some days and others day I like them over easy. Build your sandwich and enjoy with Coffee and Green OJ. This is lacking veggies, so it should be pared with green juice.
Just in the sandwich there is about 650 Calories, 45 grams of protien, 25 carbs, and 40 grams of fat. This is a very good high protien breakfast to start the day off with. Add the Coffee and Green OJ and you should be at 850 calories.
For lunches I am making Chicken Mushroom Quinoa skillet. I am doubling this recipe to get enough calories and protien This recipe has 48 oz of mushrooms. Mushrooms have very little flavor but are very nutrient dense actually. There is a good amount protien, vitamin D, Folate (vitamin B) , and vitamin C to name a few of the things in mushrooms, but don't forget about the fiber. Quinoa is an amazing grain as well. It has a lot of protien for a grain. I really like the flavor too. It is also high in fiber, magnesium, B vitamins,
iron, potassium, calcium, phosphorus, vitamin E and various beneficial
antioxidants.
Ingredients
- 5 Tbsp avocado oil
- 2# chicken, cubed
- 4 cloves of garlic
- 24 oz White Mushrooms sliced
- 24 oz Baby Portabello Mushrooms Sliced
- 2 cups Quinoa
- 4 cups Chicken Bone Broth
- salt
- pepper
- 1/2 tsp Thyme
- 1/2 cup Parmesan cheese
- Place two cups of quinoa in the mediums sauce pan with 4 cups of bone broth and bring to boil. Reduce to low for about 20 min.
- Add oil to pan, add chicken and season with spices. Once chicken is cooked, start to add mushrooms and cook them down.
- The serving basics is a little over 1 cup of cook quinoa, 1.5 cups of the chicken mushroom mix. Then top with Parmesan cheese.
The calorie count on this meal is about 900 with 87 grams of protien, 45 grams of carbs, and 36 grams of fat. I am not sure if you are noticing a common calorie count on almost all my meals. This is exactly how you want to plan your weeks. This means from week to week you are eating about the same amount of food with the same amount of calories, which leads to no weight gain. If you make smart snack choices and plan those as well you should stay in good shape.
I hope you are all enjoying the Super Bowl with good food and good fun.
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