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Meal prep on a budget “Shake-em-up Bowls”



I hear people often say that it’s to expensive to eat healthy, it’s cheaper to get fast food. Because of this I’m often asked how to eat healthy on a budget. So how does someone eat healthy while on a budget?

About a year ago I helped my coach Grandmaster Al Garza run a 40 and over boot camp combining fitness, nutrition, and martial arts. For this group we created a private Facebook group for all of the participants. On this group page I made videos and posted them about nutrition and proper supplementation. So in a way this video is back by popular demand. I have been asked several times to recreate the original Shake-em-up Bowl video. So here it is for the community we are building here on YouTube.

Shake-em-Up Bowls

Steps:

1: choose any lean ground meat. Ground chicken, turkey, lean beef, or combination of any two. I typically make 2lbs at a time.

2: Choose any fibrous or combination of vegetables. I typically use frozen cut broccoli and frozen chopped spinach.

3: choose a complex carbohydrate.Brown rice, wild rice, jasmine rice, quinoa, etc.

4: Choose your spices. Be careful not to go overboard on sodium and sugar here. A lot of BBQ type seasonings contain sugar. In this video I used onion powder, garlic powder, and some mesquite seasoning.

5: Cook the 2lbs of meat seasoning it while you cook it. I use a Wok pan. Once fully cooked put the meat in its own storage container.

6: steam, or cook the vegetables and season if desired. I typically will pan stir the vegetables in the Wok with a little Olive Oil for some healthy fats. Once cooked to desired texture place vegetables in their own storage container.

7: cook your complex carbohydrate and place it in its own container.

8: take your meal prep containers and place your serving size of the meat, veggies, and complex carb all together in each one of your meal prep containers. Remember 15-25 grams of protein per feeding for woman and 25-35 grams for men.

9: Shake up the bowls to create almost like a taco bowl.

10: eat the bowl

By doing this simple method you are following the first 3 habits of the 5 healthy eating habits from the previous videos.

1: Eat every 2-4 hours
2: Have a lean source of protein with every feeding opportunity
3: Have a green vegetable with every feeding opportunity.

The ingredients for this video cost me less than $20 dollars and will give me 5 meals. That is less than $4 per meal. So who says eating healthy is more expensive

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