Most guys start the week with good eating intentions. But as the demands of life pile up like dirty laundry, it's easy to lose your appetite, floating above the stove to get a meal on the table. We understand it.
So, what's the key to good food, but still smart? It's about eating in old schools or thinking ahead, putting together a handful of recipes and then feasting on them all week long. This makes it a lot easier to stick to a healthy diet, and it's less tempting to choose to go or simply inhale a protein bar if you feel like you've been in Creed for a few laps in your daily routine. That's because all the hacking, cooking and frying is done. All that is needed now is appetite.
Save time and money while improving your nutritional value by using these food preparation methods and the corresponding high protein recipes. Do you have anything better to do on Sunday afternoon?
Place a lid on it
It's no pleasure to be stuck in a lunch sandwich, and a trip around the salad bar can be surprisingly full of food hazards : To restart your lunch break, it's time to throw away the brown bag and follow the trend of filling your salad ingredients in old Mason jars to ensure an instant meal.
The process is simple: prepare them Then put it in the bottom of your pitchers: from here you stack things by adding your proteins, boiled grains, hearty vegetables like carrots, then leafy vegetables and finally the vial Avor Booster like nuts, seeds or cheese. Sealing and Boom … you now have the ultimate pack-and-go lunchtime repast that will help you say Sayonara to these #saddesklunches on weekdays. (There's no reason why a salad-in-a-g It also can not be used as a fresh tasting, nutritious dinner.) And since your delicate greens are far away from salad dressing during storage, you will not be confronted with appetite-damaging, wet greens when the lunch break rings.
Tex-Mex Chicken Quinoa Salad
For 4 servings
What you need:
- 1 cup of quinoa
- 3/4 cup of yoghurt
- 2 tablespoons of olive oil or avocado oil  1 avocado  Juice of 1 lime
- 1 chipotle chili pepper in adobosauce
- 2 cups of cooked chicken meat
- 1 (15 ounces) can drain black beans and rinse
- 2 cups of frozen corn kernels
- 1 Pint cherry tomatoes, halved
- 2 scallions (spring onions), thinly sliced
- 4 cups baby spinach
- 4 tablespoons pumpkin seeds (pepitas)
How to make:
1. Add quinoa, 1 3/4 cup of water and a few pinches of salt to a medium saucepan. Bring to a boil, reduce heat to medium and simmer until the liquid is absorbed and the quinoa is tender (about 12 minutes). Set aside for 5 minutes and froth the quinoa with a fork.
. 2 Mix yogurt, oil, avocado, lime juice, chipotle chilli pepper and a few pinches of salt until they are smooth.
. 3 Spread the avocado dressing on 4 large wide-mouth jars and then sprinkle with chicken, black beans, quinoa, corn, tomatoes, spring onions, baby spinach and pumpkin seeds. Seal them and let them rest for up to 5 days. When ready to serve, simply fill the contents of the jar into a bowl.
Diet Per Serving: 625 Calories, 39g Protein, 25g Fat, 67g Carbs, 14g Fiber
Put Your Flapjacks On Ice
Who says pancakes are only on weekends? Yes, you can enjoy a pancake tower even on the busiest mornings: These pancakes can go from the freezer to the stomach in a matter of moments, providing a notable improvement in the nutrients found in the sub-zero flapjacks and waffles at the grocery store: Shit, you could crush some nut butter between two thawed pancakes and it to name a fast food breakfast sandwich.
Cherry Cheesecake Freezer Pancake
Makes 4 servings  2 large eggs
How to make:
1. Put all ingredients except the cherries and walnuts in a blender jar and stir until smooth. Stir in cherries and walnuts.
. 2 Grease a pan and heat over medium heat. Pour 1/4 cup of dough for each pancake into the pan and cook until the edges curl inward and bubbles form on the surface (about 2 minutes). Turn the pancake over and cook for another 1 minute. Repeat with the remaining dough and grease the pan as needed. They should end with 12 pancakes. Allow pancakes to fully cool on metal racks.
. 3 After cooling, place the pancakes on a baking sheet covered with baking paper and place the tray in the freezer until the pancakes are completely frozen (about 2 hours). After freezing, put the pancakes in a zippered freezer bag and store in the freezer.
. 4 To reheat, stack the frozen pancakes on a plate and in the microwave for 1 minute or until well warmed. Or thaw them and warm them up with a depressible toaster. You can also heat pancakes to 350 ° F in an oven or toaster. Serve with dollop of Greek yogurt and a dash of maple syrup.
Nutrition per serving: 456 calories, 25 grams of protein, 24 grams of fat, 42 grams of carbohydrates, 7 grams of fiber
One Pot Wonder
When you prepare an hour or two in the kitchen to prepare a large pot of nutrients (such as batch cooking), the sheen is that after another meal of grinding you're exhausted Come home and look your muscle-building food in the face. When you open the refrigerator door, choose a recipe where everything is cooked in a single pot, and you will not be faced with a sink full of dirty dishes after a storm Items like chili and stew will only get better after a day or two. Prepare this belly-filling stew on Sunday and reap the rewards throughout the week.
Makes 6 servings
What you will need:
- 2 tbsp. Canola oil
- 1 1/2 lbs. diced beef
- 1 large yellow onion, diced
- 2 large carrots, chopped
- 1/2 tsp salt
- 1 pound sweet potato, peeled and diced
- 2 celery stalks, sliced
- 3 garlic cloves, chopped
- 2 tablespoons tomato paste
- 2 teaspoons dried thyme
- 1/2 teaspoon black pepper
- 1/2 teaspoon red chili flakes
- 1 1/2 cups stout beer
- ] 2 cups beef broth
- 19659014] 1 cup of spelled (soaked overnight or several hours)
- 1 tbsp Worcestershire sauce
How to make:
1. Heat the oil in a large saucepan over medium heat. Add pieces of beef and cook until everything is browned. If the pan is too full, brown beef in batches. Remove the beef from the pan and set aside.
. 2 Reduce heat to medium. Put the onion, carrot and salt in the pan and heat until the onion starts to darken (about 6 minutes). Put the sweet potato, celery and garlic in the pan; Heat for 3 minutes. Add tomato paste, thyme, black pepper and chilli flakes and heat for 1 minute. Add the beer, bring to a boil and simmer uncovered for 3 minutes, scrape off all the brown rolls from the bottom of the pan. Add broth, beef, spelled and Worcestershire sauce to the pan. Bring to a boil, reduce heat and simmer gently for 35 minutes, until the spelled is soft, and add more stock if necessary.
Diet Per Serving: 447 calories, 32 g protein, 15 g fat, 44 g carbohydrates, 7 g fiber  Soak your oat
Getty Images Westend61
Thinking Preparing your oats the night before is a great way to leave the door in record time in the morning. But who says you need to cook hearty oatmeal? If you soak them overnight in hot liquid, the texture softens you are now tough enough to eat without cooking on the stove top. It's the ultimate oatmeal and you can turn any bowl full into a protein heavyweight by stirring some protein powder stealth If you double or even quadruple this recipe, you'll have a number of morning takeaway meals that linger between the sheets make something longer.
Makes 1 serve
What you need:
- 1/3 cup steel oatmeal
- 1 serving of chocolate or vanilla protein powder
- 1 tbsp almond butter or peanut butter
- 2 tsp Cocoa Powder
- 1/2 tsp vanilla extract
- 1/4 teaspoon cinnamon
- 1/2 cup hot brewed coffee
- 1/2 cup plain Greek yoghurt
- 1/3 cup raspberries or sliced strawberries
How to Make It:  1. Pour oats, egg white powder, almond butter, cocoa powder, vanilla, cinnamon, and a pinch of salt into a cereal bowl or half pint glass. Pour in hot coffee and stir until the contents are moist. Cover and cool overnight.
. 2 Sprinkle with yoghurt and berries in the morning. Eat warm, heat for 1 minute (glass lid off) in the microwave.
Nutrition Per Serving: 483 calories, 37 g protein, 15 g fat, 54 g carbohydrates, 11 g fiber
Smoothie In A Bag  Strawberries "title =" Strawberries "class =" lazyimage lazyload "data-src =" https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/strawberries-royalty-free-image-145909448-1544727776.jpg? Crop = 1xw: 1xh; center, top & resize = 480: "[>19659006] Getty Images sabrinamillis
If you send the right ingredients for a swirl in the blender, the smoothies are great. So you can make your body with muscle protein and muscle flooding a range of vital micronutrients, but gathering all the necessary ingredients for each time you want to mix one can be a great effort The genius of this smoothie hack is that most of it is a ride in your blender is already bundled so you just need to fill the contents of a bag with your liquid and your protein powder for an almost instant frost burn Quick refreshment drink after training Try the same with some of your favorite smoothie ingredients.
Orange Crush Smoothie -Packings
Power 4 servings
What you need:
- 2 medium carrots, peeled and sliced in ½ inch chunks
- 1 large orange paprika, seeds removed and quartered
- 2 oranges, peeled and quartered
- 2 large, ripe bananas, peeled and cut into 1 inch pieces
- 1- Inch piece of fresh ginger, peeled and sliced
- 8 salt unlalted almonds
- 4 cups of milk or unsweetened non-dairy milk
- 4 scoops of pure or vanilla protein powder
How to Make It:
1. Spread the carrots, orange peppers, oranges, bananas, ginger and almonds on the 4 zippered bags, seal them and place them in the freezer.
. 2 When ready to make a smoothie, pour 1 cup of milk, 1 scoop of protein powder, and the contents of one sachet into a blender jar and mix well. If necessary, add more liquid to help with mixing.
Diet per serving: 406 calories, 32 g protein, 12 g fat, 47 g carbohydrates, 7 g fiber