Originally Posted by Beatts35
sup wise i have had very good gains with muscle milk. the retail price may seem high. but their are plenty of guys wow sell it online cheap. i think i paid around $16- for a 2(.5)lb container.
recipe wise i make all my food for the week on sundays. it just make it easier. the meal i eat every day before i train is great and has alot of good benefits. i buy tilapia from costco in frozen bags (sometime i go fresh but the frozen is usually much bigger) i rub eat piece with alittle chili powder, garlic powder and powdered ginger. i put all the fish into tin foil that i rap like a pillow. i put the fish in the frige about a half hour later i'll take lemon juice , lime juice and water all equal parts-you want to use enough liquid so all of the fish is in some, but you don't need to go crazy. pour it in with the fish (make sure you wrap the fish well so as not to have anything leak, i'll wrap it with an extra layer or 2 after after i put the juice in) you can let it sit for alittle while. or just throw it on a pre heated grill, flip it every 5 minutes it take 20-25 minutes to cook 5 or more pieces. you can also just put the rub on and pour the juice in and throw it on the grill, comes out about the same. i close the grill cover while cooking.
then i steam some mixed veggies with asplash of olive oil(usaully peas, corn carrots) and make rice (use brown or white, they both have the same carb benefits. people say brown just has most nutrients.
serving wise i'll take disposible rubbermaid they are the size of like a lean cuiseine and fill it with some rice, the veg and fish and freeze it. then you can nuke them 2-2:30 minutes shake it and then put them in for another 2-2.5 minutes. comes out perfect every time. lots of protien about 25grams good carbs. no fat (expect for the tiny amount from steaming the veggies) and tastes great.
I do something rather similar for my lunches at work. I buy a ton of chicken when I can find it on sale and cook it all. Then I throw it in tupperware containers with a bunch of frozen veggies and a sauce (hot sauce, teriyaki, alfredo, etc). I just aim for the sauce to be low sugar, fat isn't a concern since this is typically a Protein & Fat meal since I won't be working out for a while.
Then I stick these in the freezer and I can just grab one on the way to work or when I get home, etc. I have no excuse not to eat a healthy meal.