While I do love cooking complex meals with lots of flavor, most of the time I just need to make something easy during the busy work week.
The most important aspect is making something that lets me stick to my diet and is also delicious and satisfying.
In this video, I want to show you three different easy meals that I make on a weekly basis during the busy work week.
1. Kimchi Fried Rice (389kcal, 20g Protein, 17g Carbs, 27g Fat)
2. Bunless Bluecheese Burgers (395kcal, 28g Protein, 30g Fat)
3. Berry Packed Protein Smoothie (500kcal, 47g Protein, 63g Carbs, 10g Fat)
Kimchi Fried Rice Recipe Directions:
1. Heat 1/2 tbs butter in a pan.
2. Add ½ cup of precooked cold brown rice to pan.
3. Fry for 5min, stirring occasionally.
4. Set aside.
5. Add another 1/2tbs butter to pan.
6. Fry 3 scrambled eggs with salt and pepper.
7. Serve on top of fried rice with a big dollop of kimchi!
Bunless Bluecheese Burger Recipe Directions:
1. Form two 2oz patties with 90% lean ground beef.
2. Season both sides with salt and pepper
3. Fry in a pan with 1/2tbs of butter on medium high heat until done.
4. Right before you take them off the heat, add in 1oz of blue cheese to each burger and cover the pan with a lid to trap the heat in.
5. Melt the bluecheese and take off of heat. Set aside.
6. Massage a handful of pre-washed lettuce greens with 1/2tbs olive oil and a splash of applecider vinegar.
7. Serve the burgers over the bed of lettuce and top with pickled onions for added crunch!
Berry Packed Protein Smoothie Recipe Directions:
1. Add ½ cup of water to blender.
2. Add 1 cup of mixed frozen fruit.
3. Add 2tbs of flax seeds.
4. Add ¼ cup of roasted peanuts.
5. Add 2 scoops of unflavored whey protein powder.
6. Blend and enjoy!
You can get a hold of me in the comments below or by emailing me! I’d be happy to help you with any of your diet and exercise needs!
Cheers,
Jakob, CSCS
www.rozefit.com