WB Archives 20180206 tasty Tuesday

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There are three equally important parts to building a great physique; Exercise, Nutrition and Rest. With this in mind, WB Fitness is now going to dedicate Tuesday to nutrition. This may mean tips on meal prep, motivation or, as is the case today, recipes.  For today’s inaugural Tasty Tuesday Jnyx has provided us with a great recipe to fuel those gains.

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Nutrition is a important as your time at the gym, and this was a lesson I only learned after joining Team WB Fitness.  I had been foolishly undereating and all my time in the gym killing it was in vain.   WB has a great way of explaining food.

“Stop thinking of food as something pleasurable.  Its fuel”

I couldn’t agree more, but just because it’s fuel, doesn’t mean we can’t have a little fun with it.  I love cooking and coming up with ways to make my protein intake more than just grilled chicken.  Today I’ll share a great, cheap easy to make recipe for food prep lunches that will give you all the protein you need, and will satisfy your hunger.
  1. Nyx’s Budget Steak and Eggs
What to buy:
18 pack large eggs
3lbs LEAN (92%/8%) Ground Beef
Whatever spices/sauce you like
Salt
1 Onion
1 Lime
Olive/Avocado oil (preference here)
A Food scale
Tupperware
Preparation
  1. Hard Boil the Eggs. Take 16 of them and set the eggs on the bottom.   Fill the pot with water until there is about 1.5 to 2 inches between the top of the eggs and the surface of the water. Throw in a teaspoon of salt.  Turn on high and cover

  1. When the eggs reach a rolling boil, turn off heat but leave them on the burner for about 15 minutes. After 15 minutes, drain the pot and run cold water over them.  The eggs will still be very hot.  Use the egg container to store them in the fridge.

  1. In a large mixing bowl, combine the ground beef with the two eggs for consistency. Use your hands if you want (that’s what I do) or a mixer if you’re a little bitch. Chop the onion as much as you want and combine it with the meat.  Add in whatever spices you like. I added Sriracha and Chipotle peppers in Adobo sauce.

  1. Grab a pan (I use a cast iron skillet), add a bit of oil to the bottom of the pan. Dump the whole 3 lbs into the pan and put it on medium.  Cover and stir/flip as needed.

  1. When the meat is done cooking, drain the excess fat/oil that has accumulated in the bottom of the pan and store the meat in Tupperware.

Meal Prep

Here you can play it by ear.  Some like to get their meals all portioned out beforehand, but I just dish it out each morning before I go.  Either way here’s the plan:
  1. Beef: Weigh out about 8-9oz of beef and dump it into a container.  This should yield you about 50g protein, 0 carbs, 18g fat, and 383 calories.
  2. Eggs: Peel and chop up 3 of the hard boiled eggs and mix it into the meat.  You should yield about 20g protein, 1g carbs, 14g fat, and 215 calories
  3. The whole thing tastes great and the final macros are:
Calories: 598
Protein: 70g
Carbs: 1g
Fat: 32g

Pair it with spinach or whatever you want.  I mix in more sriracha sauce to kick up the flavor.   I can eat this every day and not only hit my macros, but enjoy doing it.  I typically have a protein shake that gets me 30 more grams of protein so we’re looking at a 100g protein lunch.  Best of all it only costs about $13 bucks to make food that will last you all week.

Let me know if you guys try this recipe out or if you have any tips.
  1. Nyx

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