Protein in Bulk – Beef and Chicken Meal Prep

Having problems like overcooking your protein such as beef and chicken? How about complaints on a lack of variety? Today is your lucky day! I’m going to spend less time discussing recipes and focus more on tips for bulk meal preparations.

Regardless of what special diet you’re on, there’s still a lot to learn in this article — even for vegans. Here, we’re going to tackle the exact meal prep and calorie counting. This will help you track your daily intake of calories and macronutrients from each meal.

Beef Meal Prep

Ground beef is one of America’s all-time favorite dishes due to its versatility. It’s quick and easy to add this to different beef recipes such as hamburgers, lasagna, tacos, meatloaf, and even pasta sauce.

For bulk preparation, it can be in the form of patties or meatballs. As for me, I prefer meatballs because it’s easier to portion out. You can even include it on crockpot or stir-fry dishes.

You can also eat it as is and dip it in a sauce of your choice, such as marinara sauce or even sour cream.

Chicken Meal Prep

Compared to pork chops and beef sirloins, chicken is considered to be the healthiest. It is a lean source of protein that doesn’t contain saturated fat — which causes a rise in cholesterol levels in the blood.

When preparing chicken in bulk, it’s better to cut it into smaller pieces. You can also divide it into portions and season it separately to have variations that will fit different chicken recipe meal plans.

Another tip for your preparation of chicken is to pat it dry before adding any herbs and spices to it. Doing this will remove any excess water and help the seasonings stick onto the meat.

I hope this advice will be of great help to those planning to prepare their beef and chicken in bulk. If you have other tips, feel free to share your thoughts by sending an email or even by commenting below.

Receiving your feedback and hearing about your meal prep preparations also helps me learn new things from all of you! Live happily and stay healthy as always my dear fit foodies!

With all of the writing I’ve been doing for my upcoming book on meal prep and meal prep recipes, I wanted to do a deeper dive on an article I wrote a while back on cooking chicken in bulk and having variety.  Besides over cooking the protein, I often hear complaints about the lack of variety.


4 Leftover Chicken Recipes

If you are a hardcore athlete or weightlifter, it is important that you eat a lot of healthy food such as chicken and veggies. But if you find yourself getting bored of or intimidated by the thought of eating so much chicken, you might be forgetting fun recipes like chicken noodle soup and chicken enchiladas to make from leftover chicken breast and rotisserie chicken. Chicken doesn’t have to be boring at all if you just put a little love and fun into your heart and into your meal. Here are 4 leftover chicken recipes that will be sure to blow your mind!


As a tip, it can be good to get chicken meat that comes with the bones and collect the bones for broth. Bone broth is a great way to replenish the body and refuel its need for the rich minerals that come from breaking down the bones. It helps to recharge the adrenal system and keep an athlete pumped up and ready for another intense training session. It is also great at helping people recuperate and now you’re using every part of the chicken from the meat to the bones! Decreasing food waste is great for you and for our environment.


Poultry is easier to digest than red meat and is probably in the top ten most versatile foods that exist. Curry soup, salad with chicken, chicken caesar (in all its forms), easy chicken taco, Thai chicken—you could name chicken recipes all day off the top of your head and not run out. It is high in protein and is a decent source of saturated fat. That high level of protein can be dehydrating though so make sure to drink lots of water and get lots of magnesium and fiber through eating vegetables. Dark leafy greens and cruciferous vegetables are great for that which include broccoli, Brussel sprouts, spinach, and cabbage. 


If you had a fun time trying these chicken recipes for quick and easy meals throughout the day,  please drop me a comment or send me a message. I would love to hear from you! Keep happy and healthy! Bon appetit!

3 Healthy Salad Dressing Recipes

As part of my partnership with Pronamel, they asked me to create content with the theme “Twice as Good” in mind – something that can serve two purposes.

First thing that came to mind was obviously, food!  But here’s my take/twist.

One thing I like to do is purchase produce and products from my local farmer’s market and nearby small businesses.  By doing so, I’m investing in my community and so it can flourish and provide newer, better “goods” for all of us.

Similarly, that’s how food should be.  It should nourish our bodies and push us closer to our wellness goals, all while tasting delicious!

With that in mind, I purchased some produce from my local farmer’s market to create some delicious, natural salad dressings just in time for the spring!

4 Easy Cold Lunch Ideas

I’m following up on a FAQ –

“What are some lunch meals you can enjoy that don’t have to be reheated?”

Here are four easy lunch ideas to help inspire your next meal prep! This is a continuation of the 5 cold lunch mash-up that I did last year.

When it comes to eating food cold (or at room temperature), keep it simple! Here are some guidelines I live by:


World’s Tastiest Chicken, Brown Rice & Broccoli Meal Prep

Hello there fit foodie! Were you looking for a delicious chicken and rice meal prep recipe for healthy eatings? Look no further. This chicken based rice meal prep recipe is everything you could dream of for easy meal prep, packed with protein, veggies, and flavor. Read on below for tips and tricks to make this recipe a success in your kitchen.  Try our meal prep chicken and rice.


While not low carb, this rice and chicken meal prep recipe makes sure you get energy from the healthy brown rice, with healthy protein from the boneless skinless chicken breast to build your muscles, and broccoli for some much needed vegetables for your daily dose of vitamins and minerals. Don’t be afraid to toss the chicken and the rice into the instant pot. Pressure and slow cookers can cook rice and chicken in a fraction of the time it would take on the stove. Make sure you keep it at medium high heat, and cook the chicken all the way through. Make this recipe a vegan one by changing out the chicken for tempeh or tofu. Add some cilantro lime if you want to switch the flavor up a bit. 


Since this recipe freezes and reheats well, you can portion out the meals and place them into the freezer for some easy grab and go lunch, or for the nights where you might to too tired from the gym to cook. This way you will have your meals done for the rest of the week. 


If you enjoyed this chicken and rice meal prep recipe, please send me a message or drop me a comment below. I would love to hear how my recipes have changed your ideas of what healthy food could be. To me, nothing is more important than making it easy for you to reach your weight loss and fitness goals while also eating tasty and filling food. Be happy and healthy!

7 Easy & Healthy Microwave Recipes

When all you have is a microwave, it can be a little daunting to think about being able to cook your own meals. While it’s not ideal, the microwave can crank out some pretty awesome (and calorie-conscious) meals!

Here is a follow-up article on the 4 Dorm Room Recipe video from 2 years ago!

The first microwave recipe is microwave-baked berry oatmeal. It’s as easy as tasty to make. You’ll just need to mix oats with flaxseed, one egg, almond milk, raw honey and cinnamon in a mug. Toss with frozen blueberries and gently mash together. Microwave for only three minutes and enjoy your meal.

Microwave stuffed bell peppers are the second recipe. Place bell pepper halves in small microwave-safe bowls, add some water and stuff them with seasoned beef meat. Microwave them for 3.5 minutes, then add some cheddar or mozzarella, and cook for another minute. Add any complex carbs aside and enjoy.

The next great meal is microwave white and light mac n’ cheese. It’s made of macaroni, greek yogurt and goat cheese crumble. Microwave macaroni with water for 5 minutes, then stir a little water and cook for another 3 minutes. Add other ingredients and your mac n’ cheese is ready.

How does a microwave brownie sound to you? It’s a microwave single-serving walnut brownie, made from cacao powder, wheat flour, greek yogurt, coconut sugar and crushed walnuts. Mix all up and add some dark chocolate chips on the top. Microwave for about 2.5 to 3 minutes, then allows the brownie to cool for a couple of minutes.

Microwave turkey BLT is a lean turkey with Italian seasoning, garlic, smoked paprika, green onion and sea salt & pepper. Make patties and microwave for 3 minutes, then place a slice of cheddar on top and cook for 45 seconds more. Then, microwave the bacon for 2.5 to 3 minutes and allow them to cool. Assemble the burger from patties, bacon and other ingredients.

Another option is easy microwave fried rice. Microwave instant brown rice. When it’s finished, place it in a glass bowl and top with frozen peas, carrots and red onions. Cook for 1 minute, then add the egg mixture to it. Cook for 2 more minutes, stir it up and enjoy your lunch.

The last recipe is microwave chicken skewers with peanut sauce. Sounds delicious? Mix powdered peanut butter with water, soy sauce, honey and sriracha. Now, seasoned chicken breast tenders skewer with a wooden stick, place the kabobs over a microwave-safe bowl and microwave for 5 to 6 minutes.

Remember, you should always customize recipes to complement your nutrition and fitness goals.

Low-Carb Chicken Tacos

As I continue to experiment with the ketogenic diet, I’m discovering the various ways I can still enjoy the foods I really love with much less carbs.

I’ve used portobello mushroom caps for burgers but it was not until recently that I discovered I could also use them as taco shells. Check it out!


5 Easy Cold Lunch Meals

These five cold lunch ideas are a breeze to set up, especially since they make meal preps a breeze. If you were looking for a lunch idea or two to take your bagged healthy lunch to the next level, look no further. If you thought cold lunches have to be generic tuna salad or chicken salad, you will be happy to see these. The great thing about a cold lunch is that there is no heat necessary, so you will not worry about how reheating the food might change the texture and flavor. You also do not have to worry about whether your container is microwave or oven safe.


First up, we have a delicious salmon and quinoa salad, loaded with healthy protein, fiber, omega fats, vitamins and minerals. This is a powerhouse recipe that can be prepared the night before. Next you have a spin on asian cold noodle recipes, with soba, chicken, and broccoli. How’s that for a healthy pasta salad? After, try this cold spin on a quesadilla, which is kind of like if a taco salad and a quesadilla had a baby. It contains delicious ingredients like goat cheese, avocado, and black beans.


Fourth, we have a greek orzo salad, which you could make as a salad with feta or not, depending on your taste. It also falls into the category of a pasta salad, which you could easily serve with whole wheat pita if you wanted some more healthy carbs to give you a boost of energy. Last we have a hummus and turkey pinwheel recipe, which is simple but delicious, using oven roasted turkey breast and creamy hummus. 


If you enjoyed these cold lunch recipes, please send me a message or drop me a comment below. I would love to hear how my recipes have changed your ideas of what healthy food could be. To me, nothing is more important than making it easy for you to reach your weight loss and fitness goals while also eating tasty and filling food. Be happy and healthy!

Try it on your own!

Epic 75$ Meal Prep

Another year, another epic $75 Meal Prep video challenge!  One of the most important lessons I’ve learned on my journey is the importance of being prepared. We’ve heard it time and time again, if we “fail to plan, we plan to fail.” But the good news is there’s #mealprep whereby we prepare several meals or snacks (or food) in advance so that we always have a healthier alternative readily available to us!

This grocery challenge is all about showing how easy it is meal prep AND how we can do so on a limited/set budget.  While $75 may seem like a lot of money to many people, think about how much money you spend weekly just for lunch.  The average lunch spend is about $9; multiply that by 5 days (work week) and you’re already spending over half of the $75 and we haven’t even addressed breakfast, dinner or those frequent $2 and $3 snacks. By the end of a week, you’ve likely spent close to $100. Ask yourself – how much of that food is nourishing your body to push you closer to your goals?

But no worries! Got you covered. Let’s “ball on a budget!” Here are 5 meals for 5 days for $75!

Couple of things before we get started:


kroger logoHUGE THANKS to my friends at Kroger! They made it extremely easy to make this video so I had a very enjoyable (and affordable) shopping experience.  If there’s not a Kroger close to where you live, check for one of its affiliate stores here (at the bottom of the page).  Remember I live in Texas, so prices may vary depending on where you live around the nation (or globe).


75 meal prep kroger








Light & Spicy Kung Pao Chicken Meal Prep

Only thing better than one of your favorite Chinese foods, is when it’s prepared in a heart healthier way so you can enjoy it more often.

While this version is lower in fat, it definitely does not compromise on flavor!  You won’t notice the difference in taste, but you will in how you feel after eating it. With only 345 calories per serving and over 35g protein, your muscles and your tastebuds will be begging for more.

5-Day NO Sugar Challenge

Congrats on accepting the FitMenCook 5-Day No Sugar Challenge! I once read an article that suggested it was easier for people to give up sex than it was to give up sugar. And if you think about it, they may be right since added sugar is everywhere!










Remember, check the ingredient label to determine if what you’re about to eat satisfies the requirements for this challenge. Nearly all food has sugar so focus on what sugars or sweeteners have been ADDED to the food.









A note on alcohol…


I will be sharing tips and hacks to reduce sugar intake throughout the 5-Day Challenge on Instagram, Facebook and Twitter so make sure you are following me!



If you do happen to have a weak moment, or mindlessly eat something with sugar, don’t beat yourself up! Identify how and why it happened, learn from it, then keep going strong in the challenge. We CAN do this!

Best wishes and Boom.

Kitchen Essentials – Getting Started with your Healthy Eating Plan

Below is the information I covered in the video with links to some of the products I really enjoy.
This will be a living page so that I can add new ideas and tips from all of us! So…
Be sure to register on FitMenCook.com to post comments and ideas!


  • TIP: Clean and organize your fridge to remove clutter and any distractions to your healthy diet.
  • Airtight food canisters
    •  RectangleCanistersAll_x
  • Herbal supplements I enjoy adding to water, tea and smoothie
    • Peppermint extract
    • Passionflower extract

Cooking Utensils I Use Weekly


TIP: always have healthy snacks available to curb cravings in between meals and to prevent making unhealthy food choices or overeating at meal time.

Favorite Cooking Oils

  • Coconut oil
  • Safflower oil – has a mild taste so you can easily incorporate it into recipes; has omega-6 fatty acids which have been known to help with the fat burning process; great for skin and hair health as well
  • Extra virgin olive oil

Seasonings & Spices

  • Sea salt, Himalayan pink salt, Bragg Liquid Aminos
  • Pepper
  • Italian seasoning
  • smoked paprika – provides a subtle smoky, chipotle flavor to any dish. Great in chili and burgers!
  • cumin – great in making hummus, Latin-inspired dishes and on poultry & fish.
  • cayenne pepper & red pepper – remember spicy flavors can also help to curb appetite.
  • cinnamon
  • allspice

Teas & Superfoods

Portion Control Chicken Kabob Meal Prep

Here are 3 quick ways to prepare chicken kabobs and keep your diet interesting.

For the curry-spiced kabob, the ingredients you need are curry powder, coriander, cumin, onion powder, and lemon juice. The recipe is as simple as it is delicious. Cut the chicken into pieces, season with the previously mentioned ingredients, and assemble the kebab.

Bake the kebabs in the oven for about 15 to 20 minutes at 405F. Instead of an oven, you can also prepare kebabs on the grill.
Allow to cool slightly before serving and enjoy your meal.

Another idea is smoky sriracha kabob. For this recipe, you will need sriracha, sesame oil, paprika, cumin, and sesame seeds.
Season the chicken with all the ingredients except the sesame. Assemble kebabs and bake in the same way as in the previous recipe. When the kebabs are cooked, sprinkle with sesame seeds and leave them to cool before eating.

The last one, and my favorite recipe is pineapple mustard kabob. Here we will use honey mustard, red pepper, garlic paste, and white balsamic vinegar to season the chicken. Season the chicken and assemble the kebab. Assemble the kabobs with a repeating pattern of chicken, pineapple chunks, and bell peppers. Bake in the oven or grill, as in the previous example.

Along with these kebabs, you can also serve carbs, such as rice, brown rice, potatoes, quinoa, pita bread, some low-fat dressing, or some fresh salad, grilled or fresh vegetables. There are many different options, so you can tailor this dish to your desired lunch or dinner, and stick to your diet plan.

Be sure to try one of these cooked or grilled chicken kabobs recipes, you will not regret it. Let me know your impressions in the comments down below or send me an email.

Stay fit and healthy, and enjoy every meal.

Story of FitMenCook Sweet Potato Sliders

Here’s the story behind my sweet potato sliders! Huge thanks to American Express for allowing me to share this story.

The same energy and excitement I feel when exercising is matched every time I step into the kitchen to try a new recipe. In both places I “train” hard and look for creative ways to challenge myself. These sweet potato slider melts are a product of such training — they fuel my creativity while also feeding my body healthy, non-boring food. It’s moments like these when I truly love what I do.

Budget Sweet Potato Lasagna Meal Prep

This sweet potato lasagna recipe is considered one of the healthier lasagna recipes out there. It is also gluten free, so those who are gluten intolerant or sensitive can eat this without fear. As far as meal prep goes, it is one of the easier ones but peeling and slicing the sweet potatoes can be a big tedious. You can make it less tedious by slicing the sweet potatoes lengthwise on a mandolin. You can use a salt free marinara sauce, and a drizzle of olive oil (although I omitted the olive oil this time), and just alternate layers of the different ingredients.


If you were looking for vegan recipes, if you use veggie crumbles and take out the egg white, and use vegan cheese, it will match your diet requirements too, so don’t feel as though you wouldn’t be able to touch this recipe if you are vegan or vegetarian. Add some sprigs of fresh basil or baby spinach for some green roughage. This sweet potato lasagna recipe also freezes and reheats well, so you can make a big batch and portion it out for weeknight meals and grab and go lunches. Or you can easily assemble it in small single portion containers and cook them in it then freeze. Just heat and serve and you have an easy and filling meal that doesn’t break your back or your bank. You can thaw it out first or pop directly into the oven, depending on how much time you have on your hands.


If you enjoyed this budget friendly sweet potato lasagna recipe, please send me a message or drop me a comment below. I would love to hear how my recipes have changed your ideas of what healthy food could be. To me, nothing is more important than making it easy for you to reach your weight loss and fitness goals while also eating tasty and filling food. Be happy and healthy!


Quick Chicken Recipe Meal Prep

Hey there fit foodie! Today I want to show you a quick and easy way to meal prep for a baked chicken dinner recipe. You can use chicken breast or chicken thighs, depending on what you have on hand. Chicken breast is leaner, but chicken thighs are more juicy. Read on below for tips and tricks to make this recipe a success in your kitchen.


When it comes to meal prepping chicken dinners, easy chicken recipes are usually my go to. However, since I can get sick of eating the same thing over and over again, I often think of ways to switch up the recipes so I don’t get bored of my meals. Here I am presenting three different chicken flavors, all cooked at the same time and on the same sheet pan in the oven. The first is a honey lime sriracha chicken that has just the right amount of kick to it. The second is a tasty barbecue chicken recipe for those days you are craving that smokey sweet flavor. The third is a sweet and spicy mustard baked chicken that pairs perfectly with some string beans.


Since this chicken recipe freezes and reheats well, you can portion it out for meals and place them into the freezer for some easy grab and go lunch, or for the nights where you might to too tired from the gym to cook. This way you will have your meals done for the rest of the week. You can use sweet potatoes or rice as the carb, or veggies like broccoli and spinach. 


If you enjoyed this easy chicken dinner recipe, please send me a message or drop me a comment below. I would love to hear how my recipes have changed your ideas of what healthy food could be. To me, nothing is more important than making it easy for you to reach your weight loss and fitness goals while also eating tasty and filling food. Be happy and healthy!


Try Our Quick Chicken Recipe Now!

Loaded Tex Mex Wrap

Hello there! Are you getting tired of your boring sandwiches for lunch? Well, don’t worry! I have here a budget-friendly, healthy, and easy recipe for you to try!


Chicken meat is one of our family-favorite ingredients since it is rich in protein (which makes it suitable for us muscle builders) and is also very versatile. Besides, who doesn’t like chicken? 

This tex-mex chicken recipe is super simple and easy to prepare. Starting with the chicken cut, I recommend chicken breast since it contains the highest amount of protein compared to other cuts. For the cooking method, you can choose whether you want it grilled or baked, whole or shredded. Oh, and don’t forget to season it with a taco seasoning for a tastier result!


Next is the flatbread. I use wheat lavash bread that is cholesterol-free and has a high protein content. This type of food usually contains flax, oat bran and whole wheat which may help keep our heart healthy while building muscles or losing weight. You can buy this type of bread in the groceries, or you can make your own at home. 


While this tex-mex wrap is already healthy and gives twice the protein content we need, we can make it more robust and appealing by adding avocados, salsa and other ingredients.


Another reason why you must try this tex-mex chicken recipe is that it’s packed with flavor and nutrients. These chicken wraps have it all. You can also try it with other alternative ingredients or what you think will best fit your special diets. 


Tell me what you think about this recipe! Send me an email or comment down below if you have any suggestions or comments you would like to share. It makes me happy learning a thing or two from you guys. Stay healthy as always!