Meal Preps | Macros

Welcome to Epic Macros! Check out our meal preps with recipes and macros to help you stay on track. We make flexible dieting easy, delicious and full of flavor!

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Asian Ginger Meatball’s (Calories: 90)

Protein: 7 grams. Carbs: 7 grams. Fat: 5 grams.

Makes 20 meatballs 

Meatballs are an amazing side dish to add protein to your diet. This Asian-inspired recipe was introduced to me by my friend at a dinner party. It is absolutely delicious, easy to meal prep in advance, and you can even turn it into a full meal by serving it with your favorite carb. Best of all, the bite-size pieces allow you to add more or less based on your macros. 

Ingredients for the Sauce

Quarter cup Brown sugar

Quarter cup Water

Quarter cup Soy sauce

Quarter cup Mirin

2 inch Ginger, grated

1 teaspoon Coriander, grounded

4 Black peppercorns, whole

Ingredients for Meatballs

1 lb (500 g) Ground Beef, extra lean

6 Spring onions, diced

1 cup cilantro, chopped

1 large Egg

2 tbsp Sesame oil

2 tbsp Soy sauce

3 tbsp Olive oil

Ground pepper. 

Directions:

1. In a bowl add the ground beef, spring onions, cilantro, egg, sesame oil, soy sauce, and fresh ground pepper. 

2. After washing your hands, gently combine all the ingredients in the bowl. Tip: Avoid squeezing the meat with your hands. You want to take the time to gently fold all the ingredients together because overworking the meat because this will great a grainy texture from the meat. 

3. Start forming the meatballs into bite sized pieces. This recipe makes 20 meatballs so try to make them evenly sized .

4. Preheat a large skillet to medium heat and add some olive oil.

5. Add the meatballs into the skillet. Do not crowd the pan. You may need to do this in batches

6. Once you start seeing the bottom edges of the meatballs brown, it is time to flip the meatballs.

7. Once cooked, set the meatballs aside.  

8. In a small sauce and add all the brown sugar, water, soy sauce, mirin, grated ginger, coriander and black peppercorns to the pot.

9. Turn the heat up to low to medium to bring the sauce to a soft simmer. Cook until the sauce begins to reduce, then turn the heat off and set aside. 

10. At the dinner party, we served the meatballs individually with a piece of focaccia bread. However, you can add this to any of your meal prep for a dose of extra protein. You can also serve 3-6 meatballs with rice, pasta or potatoes for a full meal. 

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Kimchi for low-calorie flavour!

Kimchi is a fermented Korean-side dish typically made from Napa Cabbages. It is in the same family of foods as sauerkraut, except Kimchi is packed full of flavour and has a decent amount of heat that can add some excitement to your meal preps. 

Kimchi is a much better condiment than any over the counter hot sauce because it is packed full of probiotics. Not only is it delicious, but it is incredibly healthy for your gut which should help with your overall digestive health. So throw that tabasco sauce in the garbage and try this recipe. 

Ingredients:

2 large Napa Cabbages

1\2 cup Kosher Salt

2 cups carrots, julienned

1\4 cup Rice flour (substitute with regular flour)

1\4 cup Sugar

2 cups water

20 cloves Garlic

2-inch ginger

1 onion

1\2 cup Fish sauce

1 cup Korean hot pepper flakes

Direction:

1. Start by separating each Napa Cabbage into quarters. Cut the stem down the middle.

2. Tear the cabbage in half. 

3. Do the same but rip the cabbage into quarters. 

4. Place the quarters into a large plastic bin. 

5. Wash and strain the cabbages.

6. Once strained, start sprinkling salt between each cabbage leaf so that it is thoroughly salted. Set it aside for 30 minutes. 

7. Start a rice flour slurry. Add about 2 cups of water into a saucepan.

8. Bring the water to a soft boil and add the rice flour and sugar. Do not stop stirring. 

9. Keep stirring until it thickens into a smooth consistency, and take it off the heat and let it cool for 20-30 minutes. 

10. Now cut the onion into quarters.

11. Take the onion pieces along with the garlic cloves and fish sauce and throw it all in a blender or food processor. 

12. Now puree it to a smooth consistency. 

13. Pour the blend into the saucepan with the rice flour slurry. 

14. Add the Korean red pepper flakes. 

15. Stir the red pepper flakes into the slurry.

17. Check on the cabbages. You will notice that the cabbage has shrunk. The salt has extracted a good amount of liquid out of the cabbages to create a brine .

18. At this point, you are going to want to strain out all the salt brine. Then you will want to wash the cabbages. Make sure you get right in between each leaf to ensure all the salt is washed off. 

19. Put all the cabbages back into the bin and start rubbing the red slurry into the cabbages. Make sure you get it in between every leaf. 

20. After all the slurry is rubbed into the cabbage, add the chopped green onions and julienned carrots. 

21. Put the kimchi into mason jars and start fermenting your kimchi. Let it sit at room temperature for 24-48 hours. Do not shut the lid all the way, give it a bit of room to breathe so the kimchi gases don't cause the jar to explode. The purpose of fermenting is to get that nice sour flavour and more pronounced spice.  

Tip: Every 12 hours, I suggest you pop the jar by cracking it open. the fermentation will create gas that builds up. Make sure you put the jars underneath a plate. The fermentation will cause some of the spicy brine to leak. 

22.Once it is finished fermenting, take a quarter cabbage out of the jar, slice it and add it to any rice or meat dishes for enhanced flavour.

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Chili Basil Chicken (Calorie: 520)

Protein: 34 grams. Carbs: 62 grams. Fat: 14 grams. 

Makes 10 servings

This Thai classic is a bodybuilder’s dream because it is so simple to make. All it takes is seven ingredients, plus the rice and veggies. But more importantly, this dish is absolutely delicious. Despite its simplicity, the Chili Basil Chicken is loaded with complex and exotic flavors that will wow your senses. 

In last week’s meal prep, I told you guys about how my kitchen got destroyed due to a drainage flood in my condo. As you might guess, the kitchen has not been fixed yet, so lately I’ve been trying to keep things simple so I can easily do my meal preps using a portable propane stove top. 

Ingredients:

3 lb (1.3 kilos) Chicken thighs, boneless\skinless

6 cups Jasmine Rice, uncooked

10 cloves Garlic

10 Bird’s eye chilis (or Thai chilis)

2 cups Thai basil

Half cup soy sauce

3 tbsp Oyster sauce

1 cup Applesauce

Large bag bean sprouts (or veggie of choice)

Directions:

1.  Prepare the Jasmine rice using a rice cooker or in a saucepan. If using a large saucepan, add 6 cups of rice and 9 cups of water. Bring water to a boil, reduce heat and let simmer for 25-30 minutes or until cooked. Stir occasionally to prevent sticking.

2. Cut the chicken into bite-sized pieces.  

3. Dice the garlic and chilis. If you have a food processor or chopper, use that. 

4. You will cook your chicken in three batches. Preheat your wok to medium-high heat and add a table spoon of peanut oil.  

5. Add some of the chopped garlic and chilies and stir fry for 30 seconds.

6. Throw in the first batch of chicken. A little trick to ensure it browns properly. Leave it in the wok for about 2 minutes before you begin to stir-fry. That way you get that nice brown caramelized color on the one side. 

7. Cook for 3-4 minutes or under one side is brown. then flip it over. 

8. For the sauce, combine the soy sauce, oyster sauce, and applesauce into a bowl and mix together. 

9. Throw a third of the sauce onto the chicken and stir-fry.

10. When the chicken is cooked all the way through, remove the wok from the heat and throw in a handful of Thai basil. Mix the basil into the stirfry. 

11. Repeat steps 4-9 for the next two batches. 

12. Serve the chicken over a cup and a quarter of white jasmine rice per container. Add the veggies. . 

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No-Excuse Chicken Pesto Pasta (532 Calories)

Protein: 40 grams. Carbs: 69 grams. Fat: 11 grams. 

Makes 10 servings

They say consistency is the key to success. That sounds almost too easy. What they never tell you is that life can sometimes throw curve balls. The challenge is to persevere through adversity. No man is broken because bad things happen to him. He’s broken because he doesn’t keep going after those things happen to him. Before going into this week's meal prep, I want to tell you about how I persevere.

This past weekend my entire condo flooded. Everything including my kitchen is destroyed. The damage is so extensive that they had to gut my home down to the cement. The kitchen is where I produce all these wonderful meal preps that you see every week. Looking at the damage below, you can’t blame me if I just threw in the towel and gave up. But I choose to persevere. That’s why I call my latest meal prep the “No Excuse Chicken Pesto”. I prepared this meal using a portable propane stove that I usually take with me when I go camping. 

Ingredients:

2.5 lb (1.2 kilos) Chicken Thighs, boneless & skinless

32 oz (900 g) Fusilli pasta, dried

3 cups Baby spinach or kale

5 cups Grape tomatoes

7 oz (200 g) Pesto

Salt

Directions:

1. First, preheat a skillet to medium-high heat and add some olive oil. Then seasoning the chicken with some salt and pepper.

2. Pan-fry the chicken in batches. Try not to overcrowd the pan or else the chicken will not caramelize properly. 

3. Flip the chicken over and cook the other side. The chicken is ready to flip when you see the edges start to brown. It should come right off without sticking. 

4. Remove the chicken from the heat and cut it into strips.

5. In a large stock pot fill it with water until it is halfway full and bring it to a boil on high heat. Don’t forget to add a generous amount of salt (one handful).

6. Add the pasta to the boiling water and cook until al dente (check after 10 minutes. The pasta should not be mushy, it should have a bit of bite without being raw). 

7. Strain the pasta and set aside. Leave about a cup of the pasta water in the pot. 

8. Add a bit of olive oil into the pot and then add the Spinach to saute until it completely wilts.  

9. Add the grape tomatoes and cook for another five minutes. Keep the vegetables moving as you cook to prevent sticking.

10. Add the cooked pasta in the pot and mix it thoroughly. 

11. Now add the pesto and mix it into the pasta thoroughly. 

12. Separate into 10 containers and you are done. 

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Boeuf Bourguignon (Calorie: 474)

Protein: 36 grams. Carbs: 47 grams. Fat: 17 grams.

Makes 11 servings

This French classic is the epitome of Burgundy cuisine, a region that is well known for both its cuisine and wine. The Boeuf Bourguignon speaks beautifully to the Burgundy region because it incorporates both its famous wine and rustic cooking technique into one absolutely delicious meal. There are many variations of this recipe, but very few are cooked properly. The original bœuf à la Bourguignonne was a simple dish made with a very specific French braising technique. My version of the Boeuf Bourguignon pays homage to the way it was originally made in Burgundy, but with some important tweaks to make this dish macro-friendly. 

My version: Does not use pork belly for flavor and it uses less than half the butter from the original recipe. To replace the flavor missing from these fats, I committed a cardinal sin in French cooking. I used a full bodied Cabernet Sauvignon from Bordeaux instead of a lighter Pinot Noir from Burgundy. 

Ingredients:

3.5 lb (1.5 kilos) Beef chuck

5 lb (2.25 kilos) Russet or Yukon Gold Potatoes

Half a bottle of Red Wine (I used a Cabernet Sauvignon)

1 and half cups of 1% milk

3 tbsp unsalted butter

3 Large carrots

4 Stalks of celery

5 Sprigs of thyme 

5 Cloves of garlic

1 Red onion

2 Cups Beef or Chicken stock

Salt \ Pepper

Directions:

1. Start by marinating the beef. Cube the chuck roast into two-inch pieces. Throw it all into a bowl along with diced garlic and the thyme. 

2. Pour half the Red Wine, or until the meat is covered and mix using your hands. Cover with plastic wrap, leave to marinade overnight (an hour if you’re pressed for time). And wash your hands with soap. 

3. The next day, take the marinating beef out of the refrigerator. Strain the marinade out and save the marinading wine. You will use the marinade along with the rest of the bottle of wine as a braising liquid. The beef should look like this.

4. Using a cutting board dice the red onion.

5. Now dice the celery.

6. Preheat a large saucepan at medium heat. Add olive oil and saute the onion and celery. 

7. Add the wine and marinating liquid into the saucepan. Turn the heat on medium-high until it starts to boil. Then turn down the heat to a simmer until the wine starts to reduce (15 minutes). 

8. While the wine reduces, using a separate pan start browning the beef in batches. Add the beef to the saucepan with the wine as you go. 

9. Don’t forget to season with salt and pepper. 

10. Once all the meat is browned, the wine should have reduced just a little bit. Add the chicken stock. 

11. Chop the carrots using a cutting board roughly. This is a rustic dish, so no need to worry about its shape and size. Add it to the saucepan. 

12. At this point, you want to bring the heat up to medium-high. Once it starts to boil bring the heat down to a simmer and let it cook uncovered for 2-3 hours. 

13. Next, begin preparing the mash potatoes. Like the beouf Bourguignon, I believe this recipe calls for a proper mash potato recipe. So we will use a more rustic cooking technique (no food processor allowed!). Chop the potatoes into even pieces. 

14. You will want to cook the potatoes in 3 batches. Throw the first batch of potatoes into a pot of cold water, and bring the water to a boil. Once boiling, reduce heat to a simmer and let it cook for up to 25 minutes. Don’t worry about overcooking it. The biggest mistake is to undercook the potatoes in this recipe. 

15. Next, strain the potatoes with a strainer, and add it back into the pot. Leave the heat on during this process. Using a fork, start to break down those potatoes. If cooked properly, this should not take much effort. By leaving the heat on, you drying out the potatoes. 

16. Now add about half a cup of 1% or non-fat milk and a tablespoon of unsalted butter. It seems like a lot, but since the potatoes have been dried out, it should easily soak in all the milk. As you combine, the potatoes will become smoother and lighter. This is the consistency you want in this recipe. 

17. Season the potatoes and the french style mashed potatoes are done.  It's simple, smooth and a perfect companion for your Boeuf Bourguignon.

This recipe is all about the cooking technique. The tweaks I made ensures that even Flexible Dieters can enjoy this delicious Burgundy classic. This is what life is all about. Keep lifting heavy, and continue to enjoy every last bite of those macros. 

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Lemongrass Chicken Curry (Calorie: 501)

Protein: 33 grams. Carbs: 52 grams. Fat: 19 grams. 

Makes 10 servings.

Lemongrass is a versatile herb that adds a beautiful citrus note to a variety of dishes. It is widely used in Thai and Vietnamese cuisine. This particular meal prep is inspired by my travels through South East Asia earlier this year. It is absolutely delicious and is literally one of those dishes I can literally eat every day for weeks and weeks.

Ingredients:

3.5lb (1.4 kilos) Boneless \ Skinless Chicken thighs, chopped into 1-inch pieces

6 cups Jasmin Rice, uncooked

2 bags Shanghai bok choy (or any green veggie). 

10 cloves Garlic

10 Thai Chilies 

3 stalks of Lemongrass

4 shallots

2 tbsp Curry powder

2 tbsp Sugar 

5 tbsp Fish sauce

4 tbsp Peanut oil

Directions:

1.  Prepare the Jasmine rice using a rice cooker or in a saucepan. If using a large saucepan, add 6 cups of rice and 9 cups of water. Bring water to a boil, reduce heat and let simmer for 25-30 minutes or until cooked. Stir occasionally to prevent sticking. 

2. Prepare the lemongrass by cutting off the green portion, removing the bottom stem, and peeling the outer layer off. Then roughly cut what is left into 1-inch pieces.

3. Put the lemongrass, garlic cloves, Thai chilies and shallots into a chopper or food processor. You can also use a blender, but if you use a blender, you’d want to add the fish sauce at this stage to help it blend. 

4. Run the food processor by pulsing it so that all the ingredients are chopped into tiny pieces. 

5. Cut the chicken thighs into 1-pieces, add the aromatics (chopped chilies, garlic, lemongrass, and shallots), and the fish sauce. Using a fork, combine all the ingredients. 

6. Preheat the non-stick wok on high heat and add half the oil. You will want to do this recipe in two batches. 

7. Add the first batch of chicken into the pan. You will want to keep the wok hot, so the trick is to wait about a minute for the pan to reach its maximum temperature after you put the chicken in before moving it around (cold chicken will initially cool the wok a bit). 

8. Throw in a tablespoon of sugar, I used cane sugar in my recipe. 

9. Put in a tablespoon of curry powder. 

10. Finally, add about a cup of water and bring the wok to a rapid boil. The sauce should thicken with the sugar, and when this starts to happen, turn the heat off. 

11. Serve with a cup of cooked jasmine rice you made earlier, and steamed Shanghai Bok Choy (or whatever greens you have in your refrigerator). Distribute the chicken evenly in 10 containers. I recommend using a scale. 

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Kung Pao Chicken 宫保鸡丁 (Calorie: 676)

Protein: 51 grams. Carbs: 62 grams. Fat: 24 grams. 

Makes 10 servings

One of my most memorable experiences during my year living in Taiwan was cracking open a bottle of beer at a local Taiwanese stir-fry bar ( 熱炒店) while sharing small plates of delicious food among friends. The dish that really stood out for me was the Kung Pao Chicken (Gōngbǎo jī dīng). I know what you’re thinking, you’ve seen this dish before. But this ain’t the deep-fried American version you’ve seen at Panda Express. This authentic Sichuan classic involves no deep frying, but it is macro-friendly and absolutely delicious.

Ingredients:

4.5lb (2 kilos) Chicken Thighs, boneless skinless

6 cups uncooked Jasmine white rice

2lb (900 grams) Broccoli

1 cup Roasted peanuts

1\2 cup soy sauce

1\2 cup Shaoxing cooking wine (Substitute: Sake, Soju or Sherry)

1\4 cup Chinese black vinegar (also known as Chinkiang vinegar)

1\4 cup Cornstarch

4 tbsp sugar

3 tbsp Sichuan peppercorn

12 pieces dried whole red chili’s

2 thumbs Ginger root, julienned 

6 cloves garlic, diced. 

3 sprigs Spring onions (also known as green onions)

Instructions:

1.  Prepare the Jasmine rice using a rice cooker or in a saucepan. If using a large saucepan, add 6 cups of rice and 9 cups of water. Bring water to a boil, reduce heat and let simmer for 25-30 minutes or until cooked. Stir occasionally to prevent sticking.

2. Cut the chicken into bite-sized pieces, and mix it in a bowl with half of the soy sauce, a splash of the cooking wine, and half portion of the corn starch. Mix until every piece of chicken is coated. Set it aside. 

3. Dice the spring onions separating the white portion and the green portion, and set aside. The green portion will be used as a garnish at the end of cooking. 

4. Using a pair of scissors, cut the dried red chilis in half and using your thumb and index finger, squeeze out the seeds. You can leave a few seeds in there if you want a bit more heat. Set the red chilies aside. 

5. Now we will start the cooking process. You will want to cook this in two batches. Preheat a large wok on high heat. If you do not have the wok, I recommend getting one because it is an extremely useful tool for meal preppers. 

6. Once the wok is hot, add two tablespoons of peanut oil to the pan. Put half the dried chilies and Sichuan peppercorns to the wok and stir-fry for a minute. 

7. Throw in half of the julienned ginger, and diced garlic to the wok. Continue to stir-fry for 2 minutes

8. Throw half the chicken you prepared before into the wok and stir-fry for 8 minutes. Keep the chicken moving as you stir-fry it ensure it cooks evenly.

9. Add half the roasted peanuts and continue to stir-fry for another 5 minutes. 

10. To make the sauce in a separate bowl. Add the remaining soy sauce, black vinegar, Shaoxing cooking wine, sugar, and cornstarch and whisk it all together. 

11. In the wok, add half of the sauce you just made and stir-fry it in the wok. Reserve the remaining sauce for your second batch. The sauce should thicken quickly.

12. Add the spring onions, cook for 2-3 minutes and you are done. Repeat steps 6 to 11 for the second batch. 

13. Blanch the broccoli in a pot of boiling water for a minute, strain and set aside.

14. Add 1 cup of cooked jasmine rice into 10 containers, and evenly distribute the Kung Pao chicken and broccoli. You are done!

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<![CDATA[ { "@context": "http://www.epicmacros.com/post/146065608439/koreanbibimbap", "@type": "Recipe", "name": "Korean Bibimbap", "author": "Epic Macros", "image": "http://67.media.tumblr.com/7447b16266ca4292482bd5e142e70493/tumblr_o8ufo8joNe1vv6743o2_r1_1280.jpg", "description": "The name of this Korean dish literally translates to rice bowl with a mix of different foods, and is absolutely delicious. This is my macro friendly version of the bibimbap!", "aggregateRating": { "@type": "AggregateRating", "ratingValue": "4.5", "reviewCount": "276", "bestRating": "5", "worstRating": "1" }, "prepTime": "PT30M", "totalTime": "PT1.5H", "recipeYield": "10", "nutrition": { "@type": "NutritionInformation", "servingSize": "1 bowl", "calories": "449 calories", "proteinContent": "38 g", "fatContent": "15 g", "carbohydrateContent": "42 g" }, "recipeIngredient": [ "4 tbsp gochujang (Korean Hot Pepper Paste)", "1 large onion", "10 cloves of garlic", "2 tbsp soy sauce", "2 tbsp mirin", "4 tbsp rice vinegar", "2 tbsp honey", "2 tbsp sesame oil", "3.5 lb of boneless skinless chicken thighs", "3 cups of brown rice", "2 large bags of spinach", "3 cups of Asian bean sprouts", "3 cups of fresh shiitake mushrooms", "2 large carrots (Julianne)", "3 tbsp of sesame oil", "3 tbsp of mirin", "6 tbsp of soy sauce", "1 tsp sugar", "Korean pepper flakes" ], "recipeInstructions": [ "1. Start by making the beautiful orange sauce. Throw all the sauce ingredients into a blender or food processor. You want to blend it into a smooth consistency.", "2. Pour the sauce into a jar and set aside.", "3. Prepare the vegetables starting with the spinach. Bring a pot of water up to a oil and blanch the fresh spinach for 20 seconds. Do this in batches.", "4. Remove the spinach from heat and place the cooked spinach into a bowl of running cold water. The purpose of this step is to stop the cooking process.", "5. Strain the water and using your hands squeeze as much of the water out as possible.", "6. Next, put the blanches strained spinach into a bowl, add 1 tbsp of sesame oil, 1 tsp soy sauce, and a pinch of Korean pepper flakes and mix. Then set it aside.", "7. Repeat the same process as the Spinach but for the bean sprouts and set aside.", "8. Pre-heat a skillet on medium and add a tbsp of cooking oil.", "9. Chop shiitake mushrooms into slices and sauté in a pan.", "10. Remove from heat and set aside. ", "11. Julienne (chop) carrots up.", "12. Re-heat skillet and sauté julienne carrots for about 5 minutes", "13. Remove from heat and set aside. ", "14. Cut chicken into bite sized pieces. ", "15. Pre-heat a large pan to medium-high heat and add a tbsp of cooking oil.", "16. Throw chicken pieces into a bowl and add the remaining soy sauce, sesame oil and 1 tsp of sugar (you can do this the night before to increase the flavor profile).", "17. Cook the chicken in the pan until its cooked all the way through.", "18. Remove from heat and set aside.", "Now comes the easy part, the assembly! I think the photos speak for themselves so I’ll let you go through to see how I do it. Start by putting 2 cups of cooked rice at the bottom of each container." ] } ]]>

Korean Bibimbap (Calories: 449)

Protein: 38 g. Carbs: 42 g. Fat: 15 g.

Bibimbap has become one of the hottest food truck trends in America. The name of this Korean dish literally translates to rice bowl with a mix of different foods, and is absolutely delicious. This is my macro friendly version of the bibimbap!

Keep reading

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Rigatoni Bolognese with Tuna (Calorie: 671)

Protein: 38 grams. Carbs: 83 grams. Fat: 21 grams.

Makes 10 servings

This classic Italian dish from Bologna is the first thing I think about when I think of pasta. As my cutting season winds to a close, I am finally able to enjoy some pasta and I couldn’t think of a better dish to make than this absolutely delicious Rigatoni Bolognese. In order to really ramp up the protein count, I added canned tuna to supplement the traditional recipe.

 Ingredients:

20 oz (600 g) Organic ground beef

32 oz (900 g) Rigatoni (Dried)

6 small cans Light tuna in water

1 large can Crushed tomatoes

1 Cup Red wine

2 large sticks Carrots, diced

2 large sticks Celery, diced

1 large Spanish onion, diced

5 tbsp of Extra virgin olive oil

Seasoning (1 tbs each): Garlic powder, dried basil, oregano

Salt & Ground pepper. 

Directions:

1. Dice the carrots, celery and onions and set aside.

2. Preheat a large saucepan on medium-high and add olive oil. 

3. Add the ground beef and begin browning. Season with 2 tsp of salt and pepper. 

4. As you cook, break up the clumps of ground beef. 

5. Then add the carrots, celery, and onions that you chopped earlier and combine. Season with 2 tsp of salt and pepper, and cook until it all softens up. 

6. Add the red wine and let it reduce so that all the alcohol cooks out (about 10 minutes). Don’t forget to season again with 2 tsp of salt and pepper.

7. Then strain the canned tuna and add them all into the saucepan. Then add the crushed tomatoes, the seasoning and a cup of water.

8. Reduce the heat to medium-low and let the Bolognese simmer for an hour. Season the sauce one last time with salt and pepper.  

9. While you wait for the bolognese to cook, fill a stock pot with water (about half way) and begin boiling the water on high. Season the water with a handful of salt. 

10. Cook the pasta until it reaches al dente (So you’re going to have to taste when you think it's cooked). 

11. Reserve about half a cup of the water used to cook the pasta and add it to the Bolognese sauce. 

12. Strain the rest of the water from the pasta and add it back to the stockpot. Then immediately dump the bolognese sauce onto the stockpot and stir. Make sure the stock pot is on low heat. 

13. Combine the sauce with the pasta, since it's a large pot, this might take 3-4 minutes to complete. After its combined turn the heat off. 

14. Separate into 9 containers, and put one serving on a plate so that you can enjoy it fresh!

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Chicken with Black Bean Sauce (Calorie: 593)

Protein: 54 grams. Carbs: 55 grams. Fat: 17 grams. 

Makes 12 servings

This Chinese classic brings back a ton of childhood memories for me. It ain’t your mom’s fried chicken with grits, yet it was always a family staple growing. As far as I’m concerned, this is honest to goodness home comfort. My version tastes just as good as your local Chinese takeaway, but as always this recipe is macro-friendly and absolutely delicious. So give this meal prep a try!

Ingredients:

5 lb (2.2 kilos) Chicken breasts

6 cups brown rice

12 eggs

6 Bell peppers

Quarter cup Soy sauce

1\3rd cup of Fermented black beans (Find at your nearest Asian grocery store)

5 tbsp Cornstarch

1 tsp Baking soda

2 tsp Sugar

1 tsp Salt

1 tsp Ground black peppers

12 Cloves of Garlic

2-3 inches of Ginger

5 tbsp Cooking oil

Optional: 1 cup  Chinese cooking wine or sherry. 

Directions:

1.  Prepare the brown rice using a rice cooker or in a saucepan. If using a saucepan, add the rice and 6 cups of water. Bring water to a boil, reduce heat and let simmer for 45 minutes or until cooked. Stir occasionally to prevent sticking.

2. Cut the chicken breasts into 1-inch cubes and place into a large bowl.

3. Add the soy sauce. 

4. Add half the cornstarch, and all of the baking soda, salt, and pepper. 

5. Using spoon mix all the ingredients in the bowl and set the chicken aside. 

6. Cut the bell peppers into one-inch pieces.

7. Dice up all of the garlic cloves. 

8. Place the fermented black beans into a bowl and rinse it in cold water and strain it. 

9. Add the diced garlic into the bowl of black beans

10. Slice the ginger.

11. Using the other half of the cornstarch, mix with about 5 tbsp of water. 

You are now ready to stir-fry. If you have a non-stick wok, this will be the ideal tool for this recipe. I’m using a 30-inch wok. If you do not have one yet, I suggest getting one as you will put it to good use as a meal prepper. 

The next steps you should do in batches. Using my wok I was able to do the entire recipe in only 3 batches. If you have a smaller pan, you may need to do more batches to complete the recipe. 

12. Preheat your stove to high and add 1 tbsp of oil to the wok. 

13. Once preheated, add a third of the marinated chicken breasts to the wok.

14. Stir-fry the chicken until it's brown on all sides. Then set the chicken aside. Remember, your chicken will not be cooked all the way through at this point but we will add it back into the wok later. 

15. Add a bit of oil to the wok (1 tsp) and add a third of the garlic and fermented black bean mixture and stir-fry for about a minute. 

16. Add a third of the chopped bell peppers and stir-fry until soft (about 5 minutes)

17. Now return the browned chicken to the wok and combine. 

18. Throw in some of the chopped ginger into the wok and add a third of the Chinese cooking wine or sherry. If you do not have this ingredient, water should be fine. Stir-fry everything for about 7 minutes until the chicken is cooked through. 

19. Once the chicken is cooked add a third of the cornstarch\water slurry you created earlier and turn the heat off. Continue to stir-fry the ingredients so that the slurry becomes a sauce. Then set the chicken aside. 

19. Repeat steps 12-19 for your other batches. 

Now we are going to make the fried rice. I will do this recipe in three batches of four servings each. 

21. Start by adding a tsp of oil to your hot pan (make sure you clean the pan first).

21. Add four eggs (one per serving) into the hot pan and let it fry for about 3 minutes. 

22. Once it starts to cook, scramble the egg in the pan a little bit (The trick is to not completely scrambled the eggs). 

23. Throw in 4 cups of cooked rice that has been cooled into the wok and stir-fry. 

24. Add a tbsp of soy sauce and the fried rice is done. 

25. Separate the chicken into 12 containers with a cup of fried rice each and enjoy!

[epicmacros-blog]

Autumn Beef Stew -  (Calories: 511)

Protein: 35 grams.  Carbs: 68 grams. Fat: 16 grams.

Makes 10 servings

The Autumn season is about to arrive and with it come the harvest of beautiful root vegetables that I will showcase in this week's meal prep! To make this Autumn Beef Stew, I chose Carrots and Japanese Sweet Potatoes for its subtle sweet flavor.  This melt in your mouth recipe is absolutely delicious and is super easy to make. I made it using a large pot on the stove, but you can make your life even easier by using a slow cooker! 

Ingredients:

3lb Stewing Beef cubed

2lb Carrots peeled and cut

2lb Japanese Sweet Potato (*Substitute with Sweet potato)

1lb Broccoli florets

3 cup Brown Rice, uncooked

1 cup Red Wine

3 cups Broth (Chicken, beef or vegetable)

3 tsp Paprika

2 tsp Cayenne powder

2 tsp Garlic powder

2 Bay leaves

Salt & pepper

Direction:

1.  Prepare the brown rice using a rice cooker or in a saucepan. If using a saucepan, add the rice and 6 cups of water. Bring water to a boil, reduce heat and let simmer for 45 minutes or until cooked. Stir occasionally to prevent sticking.

2. Chop the sweet potatoes into one-inch cubes.

3. Remove the broccoli from its stem leaving about two inches or less. 

4. I bought my carrots already pre-peeled and chopped. But if your carrots have not been peeled and chopped, do it now. Stewing beef also normally comes pre-cut, but if you have a big roast, cut them into 2-inch pieces. 

5. Using a large pot or slow cooker, start layering the ingredients starting with the beef. Don’t forget to season the beef with salt and pepper. 

6. Next add the carrots, and season again with Salt and Pepper. 

7.  Next add the sweet potatoes, and season again with Salt and Pepper.

8. Place the pot on the stove or the slow cooker, and season with the paprika, cayenne powder, garlic powder and bay leaves. 

9. If cooking over a stove, turn the heat to high and cook for 8 minutes. If using a slow cooker, skip to the next step. 

10. On the stove, add the red wine and cook for another 8 minutes. If using a slow cooker, add the red wine and skip straight to the next step. 

11. Add the broth. 

12. Turn the stove down to low and let the stew simmer for 2.5 hours. If using a slow cooker, add the broth, place lid on the slow cooker and set the timer for 3 hours. 

13. After 3 hours it should turn out like this, and the beef should break apart with a fork.

14. Serve over top of 2\3rd cup of brown rice, and enjoy!

[epicmacros-blog]

Indian Kheema Beef Curry -  (Calories: 652)

Protein: 30 grams.  Carbs: 66 grams. Fat: 29 grams.

Makes 5 servings

This traditional dry curry dish is a high protein superstar in Indian cuisine. The dish traditionally uses ground beef and is lightly spiced. My version of this classic recipe is really simple to make and is absolutely delicious. I tweaked the recipe so that it contains more turmeric to take advantage of its natural anti-inflammatory properties, which is particularly important for active people. 

Note: I am currently ramping out of my cutting diet and reverse dieting my way towards a bulk. If you are cutting, I suggest cutting the rice in half, and using extra-lean ground beef instead of lean. 

Ingredients:

1.3 lb (600 grams) Organic Lean Ground Beef

1.5 lb (680 grams) French Green Beans

1\2 cup diced tomatoes

3 cups long grain brown rice

2 cloves garlic

3 tbsp peanut oil

1 tbsp Curry powder

1 tbsp Paprika

2 tsp Tumeric

1 tbsp Ground cumin

1 tbsp Ground cinnamon

3 pieces of Star anise 

2 tsp Brown sugar

1 tsp Salt

1 tsp Ground black pepper

Handful of fresh cilantro

Direction:

1.  Prepare the brown rice using a rice cooker or in a sauce pan. If using a saucepan, add 2.5 cups of brown rice and 5 cups of water. Bring water to a boil, reduce heat and let simmer for 45 minutes or until cooked. Stir occasionally to prevent sticking.

2. Wash and cut the green beans into thirds, and set them aside. 

3. Preheat a large pot to medium-high heat and add peanut oil.

4. Add the ground cumin, ground cinnamon, and star anise and stir for 15 seconds. 

5.Add the curry powder, paprika, and turmeric, and stir rapidly for about 20 seconds. It is important that you keep stirring the spices to prevent burning. 

6. Quickly, add the ground beef.

7. Stir the ground beef, break it up as you go to quickly allow the juices from the beef to incorporate into the spices (This also prevents the spices from burning). Then add the minced garlic. 

8. Add the chopped tomatoes and combine. 

9. Let the beef simmer for 10-15 minutes, stirring occasionally uncovered. 

10. Add the green beans and blend. 

11. The curry is now ready. Divide the curry into five separate containers and serve with 1 cup of cooked brown rice each. 

12. Enjoy!

[epicmacros-blog]

Pork Tenderloin with Peach Salsa (Calories: 424)

Protein: 38 grams.  Carbs: 51 grams. Fat:  9 grams. 

Makes 6 servings

Peach is in season in Eastern Ontario (Near the US North East) so I decided to do a meal prep which showcased this amazing fruit. The main ingredients in this dish are all locally sourced, it is absolutely delicious, and most importantly the macros are good. Give this dish a try! 

Ingredients for Salsa:

6 medium sized peaches

Half large red onion

Handful of Cilantro leaves

1 Juice of lemon

Salt and ground black pepper

Ingredients for Pork:

2 lb  (900 grams) Pork tenderloin 

Quarter cup Soy sauce

1\3rd cup brown sugar

1 Juice of lemon

Pinch of salt

Directions:

1. Lets start by making the marinade for the pork. First juice the lemon.

2. Next add the soy sauce. 

3. Add the brown sugar, salt and pepper, and whisk

4. Add the pork tenderloins, poke holes all over it with a fork, and let marinade for 30 minutes or overnight in the fridge. 

5. While pork marinade, prepare the peach salsa. Start by chopping the peaches into small cubes and place in a large bowl. 

6. Next remove the cilantro from its stem and chop, then dice the onions and add both into the salsa.

7. Preheat an oven-proof skillet to high heat. Then preheat oven to 400 degrees.

8. Add a bit of cooking oil to the skillet and sear the pork tenderloin on all sides until brown. It should take only 3-4 minutes per side to brown. 

9. Once all sides are well browned, stick the oven-proof skillet into the hot oven and bake for 20 minutes or until done. 

10. Once the time is up, remove the pan from the oven.

11. Place the pork on a plate and let it rest for 10 minutes. 

12. Cut the pork into half-inch pieces, and generously spoon some of the peach salsa you made earlier overtop. 

13. Serve your pork tenderloins with a 1\3rd cup of brown rice. You should not need any additional sauces, as the in-season peach salsa will add more than enough flavor. 

14. Enjoy!

[epicmacros-blog]

Moroccan Chicken Couscous (Calorie: 456)

Protein: 39 grams. Carbs: 51 grams. Fat: 11 grams.

Makes 10 servings

This Moroccan Chicken Couscous recipe lets your spice rack do all the heavy lifting. This dish balances all the exotic Moroccan flavors into this absolutely delicious meal prep. Spices are an amazing tool for flexible dieters cause it has virtually zero calories. This dish is incredibly fragrant, but not spicy. So if you’re weary of that heat, don’t be afraid to be generous with those Moroccan spices. 

This is a two part recipe so I’m going to divide up the ingredient list in two. It feels like a lot of effort, but it really is very simple if you follow the instructions. This recipe makes 10 servings. 

Ingredient for Couscous:

1 and 1\3 Cup Dried Couscous

2.5 Cups Chicken Stock

1 Large Diced Onion

1 tbsp Grated Ginger

1 tbsp Diced Garlic

1 tbsp Ground Cumin

1 tbsp Ground Coriander

1 tbsp Ground Cinamon 

1 tbsp Paprika

1 tbsp Tumeric 

1\3 Cup Golden Raisins

2 Chopped Zuccinni’s

Salt\Pepper

Handful of chopped curly parsley for garnish

Ingredient for Chicken:

3.5 lb Skinless Boneless Chicken Thighs

1 Large Can (28 fl oz) Crushed Tomatoes

2 Large Onions. 

1 tbsp Ground Cumin

1 tbsp Ground Coriander

1 tbsp Ground Cinamon

1 tbsp Paprika

1 tbsp Tumeric

Salt\Pepper

1\3 Cup Golden Raisins

Directions:

1. Pre-heat the oven to 300 degrees.  

2. Prepare the Moroccan spiced tomato sauce. Put all the spices into the tomatoes and combine. Then set aside. 

3. Next chop the onions into half rings, like in this photo.

4. With a large deep baking pan, line the bottom of the pan with the onions. Place the chicken thighs on top and season with salt and pepper.

5. Pour the seasoned tomato sauce mix you prepared earlier overtop of the chicken, then sprinkle on the golden raisins.

6. Now cover the Moroccan chicken with parchment or wax paper.

7. Place the baking tray into the oven for 2 hours.

8. Next, prepare the broth for the couscous. Start by preheating a large saucepan to medium-high heat. 

9. Next, dice a large onion, garlic, and grate the ginger.

10. Add olive oil to the saucepan and throw in the onions to saute. Then add the garlic and ginger. Season with salt and pepper. 

11. Once onions start to soften, add the spice blend to the onions and stir for approximately 1 minute. 

12. Now add two cups of chicken broth and bring to a boil. 

13. Once the broth boils, add chopped zucchinis and half a portion of the raisins. 

14. Cook for another 6 minutes and turn the heat off. Remove the saucepan from cooking element and let the broth cool for 5-10 minutes. 

15. After the broth is allowed to cool, add the dried couscous and gently combine it into the broth. Keep mixing until liquid is all absorbed. Let the couscous rest for 15 minutes. 

16. After the couscous has rested, take a form to fluff it up a bit. By adding the couscous after the broth cooled, it should reduce clumping. However, you will still get some clumping so fluffing it gives it a better texture. 

17. After the chicken has cooked, remove it from the oven and let cool for 15 minutes before serving. 

18. The assembly part of this meal prep is fairly straight forward. I recommend using a kitchen scale for even distribution. First, add the couscous into each container. Then add an equal amount of chicken and tomato sauce.

19. Garnish with curly parsley and you are done, enjoy!

[epicmacros-blog]

Carnitas Chili Verde (Calorie: 357 )

Protein: 29 grams. Carbs: 34 grams. Fat: 15 grams. 

This fresh tasting Mexican-inspired recipe from New Mexico is absolutely delicious. What makes this chili recipe unique is its fresh taste from the tomatillos, and the use of pork instead of beef. My version of this recipe uses a pork center loin instead of pork shoulder to reduce fat, and I use fewer potatoes but add brown rice for more complex carbs. 

Ingredients:

2.5 lb Pork loin, cubed

4 cups Salsa Verde (Ingredients below) 

2 small Potatoes, cubed

2.5 cup Brown rice, uncooked

1\2 cup of Chicken broth

1 Spanish Onion, sliced

3 cloves garlic, roughly chopped

Olive Oil

Salt & pepper

Ingredients for Salsa Verde:

10 to 12 Tomatillos 

1 Small onion

1 Jalapeno pepper 

1\4 cup Cilantro

Directions:

1. Prepare the brown rice using a rice cooker or in a sauce pan. If using a saucepan, add 2.5 cups of brown rice and 5 cups of water. Bring water to a boil, reduce heat and let simmer for 45 minutes or until cooked. Stir occasionally to prevent sticking. 

2. Prepare the Salsa Verde. For simplicity, you can also use a store-bought version at your local latin market or most major grocery chains. 

3. If making it from scratch, put all the ingredients (noted above) into a blender or food processor and blend. For added flavor, you can roast the tomatillos and jalapeno for 5 minutes on broil before blending. Once done, set aside. 

4. Slice the onions.

5. Crush the garlic and roughly chop.

6. Cut the pork loin into cubes.

7. Preheat a large saucepan to medium-high heat, and add olive oil. 

8. In batches, start browning the pork, don’t forget season both sides with salt and pepper. Once browned, set the pork aside. 

9. Clean up the pot with soap and water,  preheat it again to medium-high heat, and add olive oil.

10. Saute the garlic and onions, season with salt and pepper. 

11. Once translucent, add the pork back into the pot.

12. Add the salsa verde, and stir it into the pork. 

13. Bring the chili to a boil, reduce heat to medium low, cover and let simmer for 30 minutes. 

14. After 30 minutes, prepare the potatoes by chopping it into cubes.

15. Add the potatoes into the pot and let the chili simmer for an additional 30 minutes. 

16. When the chili verde is almost done, add 1\3rd cup of cooked brown rice each into 10 serving containers. 

17. Evenly spoon in the finished Carnitas Chili Verde into each container.

18. And you are done! Enjoy!

[epicmacros-blog]

Gluten-Free Power Pancakes (Calories 390)

Protein: 10 grams. Carbs: 65 grams. Fat:  10 grams 

I love pancakes! With only 5 main ingredients, this recipe is super easy to make! It is designed with two things in mind, power and flavor! These pancakes have simple carbs from the banana that gives you that quick boost of energy and complex carbs from the oatmeal that should give you enough energy for a long workout. Best of all, it is gluten-free!

Ingredients:

*This recipe makes two servings

2 ripe bananas

3 large eggs

1\2 cup quick oats

1 tbsp peanut butter

1\2 cup of blueberries

Cooking spray

Walden Farms Pancake Syrup (optional)

* Note: If you are celiac, I recommend using a gluten-free oatmeal, just to ensure it is made in a gluten-free factory. 

Directions:

1. Place the bananas in a bowl and mash it up with a fork until you get a smoothy like consistency. 

2. Add the eggs and blend in with the bananas. 

3. Add the peanut butter and combine.  

4. Add the quick oats and fold into the batter.

5. Finally, add half of the blueberries and combine. 

6. Preheat skillet over medium-high heat.

7. Add cooking spray to the skillet. 

8. Add 1\4 cup of the batter into the pan, give it a light shake to flatten it out and cook for 4 to 5 minutes.

9. Flip the pancake and cook for another 5 minutes.

9. Put pancake onto a plate, add a small handful of fresh blueberries, and add the syrup if you want added sweetness (the pancakes are sweet on their own). 

10. Enjoy!

[epicmacros-blog]

Burrito Bowl - Chipotle Style (Calories: 521)

Protein: 33 g. Carbs: 67 g. Fat: 14 g. Fiber: 10g. 

Burrito bowls are a staple for every body builder. My macro friendly version is meant to be served cold, which gives it that freshness that is amazing for those dog days of summer. Burrito bowls are extremely easy and versatile to make so you can tweak your recipe many different ways! 

Since I am on a mini-bulk this week, I decided to post this high carb version. You can easily tweak it for cutting by reducing the amount of rice and guacamole. In cooler months, you can easily turn this into a warm recipe. Just separate the pico de gallo and guacamole from the microwave bowl. Remember, whether served hot or cold, you always want that freshness. 

Ingredients for Pico de Gallo:

8 Medium sized whole tomato's

1 Medium red onion

2-4 Jalapeño (to taste)

Salt\Pepper

Remaining Ingredients:

2lb Chicken Breasts

3.5 cups Dried brown rice (makes approximately 10 cups of cooked rice)

5 Medium to large avocados

2 Lime

3 cans whole kernel corn (12 fl oz or 341ml per can) 

2 cans black beans (19 fl oz or 540ml per can)

1 bottle of Tomatillo Salsa Verde (I used La Costena brand)

2 tbsp olive oil

3 tbsp salt-free Mexican chili powder (equal parts ground cumin, paprika, cayenne, oregano, red chili flakes)

Directions:

1. Start by making the brown rice. I recommend using a rice cooker, so you can set it and forget it. If you do not have one, put the rice into a medium sized pot. Add 5 cups of water and bring to a boil. Once the water is boiling, turn heat down to medium-low and put a lid on the bowl. Check on it every 10 minutes to prevent sticking. Should cook in 45 minutes. 

2. For the Pico de Gallo, dice the tomatoes into cubes and place in a bowl. 

3. Next, chop the onions and jalapeños into tiny pieces and place in a bowl. Set about 1 tbsp of the  jalapeños and set aside until its time to make the guacamole. 

4. Squeeze the juice of 1 lime into the pico, mix it up with a spoon, cover with plastic wrap and place in the fridge. 

5. For the chicken, dice the chicken into half-inch to inch pieces and place in a bowl.

6. Dump the Mexican chili powder into the chicken, and using your hands combine. Add a bit of salt\pepper to taste. You can skip this step if you’re worried about bloating. 

7. Wash your hands thoroughly with soap (after handling raw chicken). 

8. Next, cook the chicken. You have two options, a flavorful option or the quick (sic lazy) option. 

The flavorful option: Preheat the olive oil on medium heat, and patiently cook chicken in batches (do not crowd the pan). Cook each piece approximately 4-5 min per side or until cooked. 

Quick option: Preheat oven to 400 degrees Fahrenheit. Line a large baking pan with aluminum foil, spread the olive oil to ensure the bottom of the pan is full coated. Place the chicken into the pan, try to include a bit of space between each piece. Bake for 25 minutes or until cooked. 

9. For the guacamole, skin and deseed the avocado and place in a small mixing bowl.  

10. Squeeze 1 juice of lime directly onto the avocado. 

11. Place the diced jalapeños that you chopped up earlier into the bowl.

12. Using a fork, roughly mash the avocado while mixing all the remaining ingredients in. You want it to be the consistency of dip but with small pieces of avocado. 

13. Open the cans of corn, and black beans. Strain and rinse the ingredients. Set aside in separate bowls. 

14. Here comes the fun part, assembling the dish. Start with one cup of cooked rice at the bottom of each container.

15. Start with the corn and black beans. You can use a scale for accuracy, or you can just eyeball it. The corn and black means are not a significant source of calories. 

16. Separate the chicken equally in each bowl. If you want to be precise, measure the cooked chicken on a kitchen scale. The weight will depend on how long it's been cooked. Divide the total by 10, and ensure each bowl gets an equal amount of chicken. 

17. Add a generous amount of the Pico de Gallo that you made earlier. 

18. Finally, add approximately 2 tbsp of the tomatillo salsa verde into each container. 

19. And 1 heaping tbsp of guacamole.

19. Enjoy :)