File :-(, x, )
Anonymous
tl;dr: help me create a decent, healthy recipe(s) that i can prepare a very large amount of at once and eat throughout the day(s); preferably something that keeps well in the fridge

halp halp halp /fit/--
I am 6'0, 190; i have actually lost 30 lbs in the last three months, the problem, is that while i have managed to drastically cut down on calories and walk for about 40 minutes each day, i am probably relying too much on 'starvation mode'...I just got Venuto's 'burn the fat feed the muscle' and am committed to following the eating pattern (six or so small meals, instead of what i have been doing which is one medium meal, albeit a healthy one) so that i am actually targeting fat and not just a whole bunch of water weight.

HERE IS THE PROBLEM: 1. i am SUPER strapped for time, so i need to prepare a relatively large quantity of a given dish at once; i have no problem eating the same things all the fracking time, but it does need to keep in the refrig and be something i could make a whole bunch of at once 2. i can see myself very seriously just eating whatever this dish is like 4 meals a day (again, not a problem) so ideally it is something well-rounded nutritionally.

Open to all suggestions--my first instinct was some sort of 'chicken breast salad', so if anybody has any recipes for that they are a fan of, let me know.
>> Anonymous
Not a bad idea actually, provided you come up with something that is actually tasty enough for you to eat often. Here is a good recipe for chicken, combine it with some sort of salad covered in a low cal dressing?

http://www.build-muscle-and-burn-fat.com/grilled-lime-chicken-breast-with-garlic-a-taste-of-the-isla
nds.html
>> Anonymous
OP here: thanks for the link, chicken looks good.

Just wondering what i could do for respectable carbs if i did this....
>> Anonymous
     File :-(, x)
For most dishes, anything you can use chicken for, you can also use fish...as for carbs, brown rice can be sexed up pretty well to make some tasty things, particularly if you use a lot of spicy stuff (which will help your metabolism as well)
>> Anonymous
>>123763

Type in "healthy recipes" in Google, you lazy asshole.

You can make anything healthy if you want. Rules:

Replace oils with no calorie cooking sprays.

Don't fry anything.

It's really not difficult to be a little creative. Here's something off the top of my head:

Cut up some chicken breast into strips. Pan sear for about one minute per side on med-high heat. Cover with balsamic vinegar and mustard. Bake at 350 degrees for 15-20 minutes. The vinegar and mustard will get absorbed and turn a bit syrupy, making a delicious pseudo-glaze that has no calories. Then grill up a bunch of vegetables, I recommend some broccoli, tomatoes, winter squashes of any type, peppers of your choosing and maybe snow peas still in the pod. Toss veggies with rice (color doesn't matter, they have the same calories, brown just has more fiber but white cooks up SO much better), season with basil and oregano, spritz with I Can't Believe It's Not Butter spray (no calories), serve chicken on bed of rice and grilled vegetables. It'll be restaurant quality.
>> Anonymous
>>123819

Thanks for the idea. I am of course consulting google for stuff, but the idea here was more to find things that /fit/ has confirmed as tasty, in addition to the criteria of 'easy to make large quantities of that will keep well'
>> Anonymous
>>123820

Yeah, np. And the lazy asshole thing was meant to be a joke.
>> Anonymous
>>123820

Also, don't worry so much about what /fit/ thinks is tasty. Some of these people find plain tuna three times a day to be tasty.

I'm more of a /ck/ type, not really a hardcore exerciser, but I care a lot about calorie control. Making things taste good is almost entirely about the proper seasonings and marinades. What I would do is explore your local grocery store and looking for any sauces or condiments that are low in calories or have no calories, then start experimenting with them in the kitchen by making them into glazes and marinades.

Really, most meat is lean, so it's not hard to find a low calories base for your meals. Just avoid the stuff like ground chuck and most pork cuts (lean ham is ok, but most pork is very fattening). For beef, focus on sirloin tri-tip and other lean steak cuts. Chicken and seafood are just naturally good for you, but most seafood has a lot of cholesterol, especially shell fish. Salmon and tuna steaks should become a staple, since it's very hearty and good for you and can be made into some gourmet quality dishes just by simply grilling them properly.

If you can get used to fat free dressings and mayo, you'll also have an easy time. You could make a turkey burger with a low calorie bun and fat free mayo and ketchup and it would remind you a lot of a real burger without the guilt. Or try Boca products.

And pseudo-stir frys are a good meal that you could make in bulk. I use tofu shirataki noodles in mine. Just half-cook some meat and vegetables, throw them in a skillet coated with no calorie spray with noodles or rice and cook on high heat. Put in some low sodium soy sauce toward the end and turn the heat down to low to let it absorb.
>> Anonymous
>>123828

stir fry...brilliant...great idea, definitely meets the criteria and can be om nomd for days
>> Anonymous
>>123828

And as far as keeping well goes, most things are going to keep for about a week in the fridge. It's slightly more difficult to cook nice, healthy meals that can be frozen, though. One thing I would recommend for easy bulk cooking and easy freezing is soup and chili. Beef or chick stock doesn't really have many calories, and any vegetables you put in a soup will be healthy, so just focus on using lean meats and a lower ratio of noodles or, like I said, a low cal noodle alternative like tofu shirataki. Soups and stews are just absurdly simple to make, all you do is put the amalgam of stuff into a pot with water and soup stock and simmer for about 30 minutes. Or if it's really thick like a stew heavy in roughly cut vegetables, you could bring it to a boil for a few minutes and then finish it in the oven for an hour.

If you made a big pot of soup, you could just store it in individual gladware containers and freeze them all. Should keep for a few months.