Getting your protein macros hit, especially for guys doing weight training is key towards building the body of your dreams. Sure you can go buy a ton of supplements, but I personally prefer the old school way, through eating a ton of good, quality foods. Today I’ll share my recent go to meal prep that hits high on the macros, and low on the wallet.
This is a modified version of a meal prep article I wrote for Team WB Fitness .
As I’ve written about before, meal prep is key for me to hit my macros. With a family and career, I have to make time to prep my lunch for the week. The recipe I’m sharing today has become my go to each week because not only does it taste great and give me a ton of protein each day, but it’s gotten my daily lunch expenditure under $2.50 a day.
3lbs Ground Chicken
18 Pack large eggs
1 onion (optional)
1oz avocado/olive oil
Whatever sauces you like (I go for a sriracha/chipolte mix)
1. Chop up your onion beforehand
2. Coat the bottom of a large pan with the oil of your choice. I use a large cast iron skillet for this but a general non-stick will work too.
3. Set burner to medium heat then the skillet is hot, dump the whole three pounds of chicken in the pan. Spread it evenly throughout the pan. Add in chopped onions.
4. While chicken is cooking put all 18 eggs in a large sauce pan with water and bring to a boil. Add in a tablespoon of salt. Once you hit a rolling boil, cut the burner off but leave eggs on the stove for 15 minutes.
5. While eggs are cooking, flip the chicken around until it’s completely cooked. Once it’s done, drain about 90% of the fat and liquid that accumulated in the pan out. Leave chicken in the pan and set aside.
6. When the eggs are ready, drain the hot water out and rinse with cold water. Repeat rinsing with cold water until you can handle the eggs.
7. This is a personal preference, but I then peel all the eggs at this point. I find the shells come off easier when the eggs are still a bit warm. I save the shelled eggs in the egg carton.
8. This is where I add the spices and sauces to the cooked chicken. Many people do it before cooking, but you lose a ton of flavor when you drain the fat/juices. Mix all spices and sauces evenly. Chop and add hard boiled eggs to meat and store in the fridge.
This is where you can decide to bin up all your lunches for the week, or you can just store it all and make your lunch each day. I prefer the latter because I can adjust if I have an event or plan on eating lunch with others at a restaurant.
For 5 days you should be able to weigh out 9.5 oz of chicken. I the take 3 or 4 of the hard boiled eggs and chop then up and throw it in the bin with the chicken. Finally I add some sriracha chipolte hot sauce to turn up the flavor. I love eating this for lunch each day, and the nutritional break down is:
Guys who weight train and need calories and a ton of protein can agree that the above macros are pretty damn good. You can switch it up and use pork or beef. Leave the eggs out etc. Customize it for your needs. It’s a good, cheap, easy way to stay on track.
If you’re looking for a good way to get your required protein in, this recipe has proven to be a good one for me. The nutritional benefits aside, the sheer cost per day makes it alluring. At about $2.45 a day, you can’t beat it. Let me know if you try it or have any tips on how to make it better.