Welcome to the Everyday Beast kitchen. I'm Rob Smith, and today we mix things up a bit.
One of the biggest things people overlook is that the diet is 80 percent out of the process. Sometimes we focus only on training, but if you do not eat properly, it's really unimportant at the end of the day.
Good fuel is important because we prepare our body for a whole-body cycle. Later workouts today.
Daily Meal Preparation
An everyday beast is about taking care of every part of the process – from the meal plan to the training to everything in between. Today we focus on the preparation of food.
Grilled rosemary chicken thighs
grilled chicken thighs
Season with salt and pepper
- Mix all ingredients in a large bowl. Let chicken stir for 30-60 minutes.
- Preheat the grill. Once the chicken is marinated, place on the grill and cook on each side for 4-5 minutes until it's done. Serve immediately or allow to cool and store to prepare the meal.
Chicken thighs are a good keto option as they have a higher fat content than chicken breast and are a delicious addition to low carbohydrate meals. Use this simple recipe to add flavor and variety to your meal.
I cooked these chicken thighs yesterday, and now I want to see what's in my fridge and create two unique, body-friendly meals to add to my meal preparation. I'll show you how to look at what you already have to do with your diet to create new options.
In the fridge we found some cabbage flowers, peppers, mushrooms, broccoli, cheddar and butter. I come from the south, where kale is a staple food. They are a great green leaf with lots of fiber and lots of vitamins – fresh, clean and good.
Our first recipe for food preparation is a quick chicken soup with cabbage, mushrooms and peppers.
Quick Chicken, Bacon and Collard Green Sauté
Chicken legs, slice (boneless and skinless)
4 cups, chopped
- Heat a pan over medium heat. Once it's warm, add bacon. When the bacon fat subsides, add the mushrooms.
- When the mushrooms are browned on each side, put the chopped poblano peppers in the pan and cook until the peppers soften and begin to brown.
- Put the chicken thighs in the pan and cook until well warmed.
- Add the cabbage greens and cook until they begin to wither, 1-2 minutes.
- Fry the broth from the heat and serve.
Mushrooms are a good option if you are on a ketogenic diet because they provide almost zero carbs and are a good source of fiber. Use it as a low-carbohydrate alternative to rice, pasta and potatoes.
Mix this dish. If you do not have cabbage greens, add mustard greens instead. No poblano peppers? Mix green peppers. Everything that you have is used in this recipe.
For our next dish, we will prepare a chicken-broccoli gravy with a puree mushroom-cheddar casserole. It will be good – trust me.
Light Chicken and Broccoli Sauté with Keto-Cheddar Mushroom Casserole
grilled chicken thighs
green onion, chopped
- Preheating the grill at high temperature
- the oven over medium heat , Divide and melt the butter between the two pans.
- Place broccoli in a pan and add mushrooms to the other. Cook over medium heat and stir the contents of each pan to ensure even cooking.
- After cooking, remove the mushrooms from the heat and place in an ovenproof baking dish. Sprinkle with cheese and season with salt and pepper. In the grid, let it simmer for 3-5 minutes, until the cheese has melted.
- While the mushrooms are frying, add the baked chicken thighs to the broccoli, cook for 3-5 minutes and stir until well warmed. Remove from heat and season with salt and pepper. Serve topped with 1/2 chopped spring onions.
- Once the mushrooms are done, remove from the oven and garnish with the remaining half of the chopped spring onions.
This recipe uses fried chicken legs, but you can also use fried chicken, lean beef or pork. For a meatless option, you can use solid tofu or tempeh.
There you have it! Two unique meals that use everything you already have in your fridge. All you have to do is be a little creative.
Plan for Success
Big things take time. There is no other way there. A big part of the Everyday Beast process is getting ready for success at home and in the gym. Choose the right choice by preparing for success.
Have a plan and have healthy food, such as chicken, prepared and set aside. This way, when you come home for dinner, you can just add a few other important ingredients and have a full meal.
It's time to go to the gym.
We did all of that Preparing meals to be successful in training, and today's training is a full-body cycle. We start with a pitch press, then go to the front squats, chin-ups and finish with stiff legs.
You build up your body, pull it off and come back the next day and every day more, over and over. That's what Everyday Beast is all about.
This circuit-style workout consists of 5 rounds that alternate from one exercise to the next with as little break as possible between exercises and a 2-minute break after each full round. They have that – we have that – let's go.
Everyday Beast Full Body Workout
Set up the bench for this exercise At a 45-degree angle, load the pole with a weight you like for 12 reps, but that will challenge you at the end of 5 rounds. Keep your chest up and shoulders down while performing each repetition.
Front squats put more emphasis on the quads, forcing them to maintain their chest throughout the movement. Hold the bar over the front of your shoulders and fold your arms to hold the bar in place while pulling the weight off the rack. Keep your spine straight and your weight evenly distributed in your feet as you bend over your knees and hips and squat down. Exhale as you expand upward.
To make sure you get all the repetitions of this exercise without any extra break, use a neutral grip. Hold your chest up and grab your lats by pulling your shoulder blades down and back while lifting your body. Lower with control again. If you need help, you can use a band or bank to help you and get a broad grip on a bigger challenge.
Stiff Legged Deadlift
Hold the dumbbells on both sides of your body as you pivot at the hips and lower in a deadlift with your legs crossed. Your knees should be straight, but not locked, and you should only go down as far as possible, keeping your spine straight. Take a break at the bottom, press the heels and activate your buttocks and hamstrings to pull up the weight. Repeat this for every 12 reps and rest for 2 minutes before starting the next round.