@kieralifts: Bowl Food: A simple, lazy cooking method for muscle growth. This is a meal prep cooking turorial for high protein meals that help you make progress in the gym! The formula: base > protein > toppings > sauce Today I make a Greek bowl. Full recipe in the comments! #highproteinmeals #easymealprep #gymfood #lazycooking

babita :

Thanks muscle mommy

kieralifts :

Recipe - Greek Bowl Step 1: Base — * 1/4 cup rice * 1/4 cup lentils — Rinse rice and lentils in water. Place rice and lentils in a rice cooker. Add 1 cup water. Cook on rice setting Step 2: Protein — Chicken Marinade: * 1 pack chicken tenderloin (~1.8 lb, ~12 tenders) * 1/2 tsp MSG * 2 tbsp low-sodium soy sauce (or 2 tsp salt) * 1.5 tbsp paprika * 2 tsp cumin * 2 tsp ground red pepper * 2 tsp minced garlic In Pan: * 1 tbsp olive oil * 1 tsp minced garlic * red pepper flakes * 1 tbsp honey — Pull tendon out of chicken tenderloins. In a bowl, combine chicken with MSG, low-sodium soy sauce, paprika, cumin, ground red pepper, and minced garlic. Marinade for 15-30 minutes. Heat a pan on medium, simmer olive oil, minced garlic, and red pepper flakes until fragrant. Place the chicken in the pan and cook on one side for 5-7 minutes. Flip, cook on the other side for 5-7 minutes. Break the chicken in the pan (chicken will be white inside when finished. Keep cooking if it’s pink) and turn off the heat. Drizzle honey and mix in. Step 3: Toppings — * 2 baby cucumbers * 2 baby dill pickles * Kalamata olives * pickled onions * chiles — Cut toppings and set aside. Step 4: Sauce — High Protein Greek Yogurt Sauce * 3/4 cup nonfat Greek yogurt * 1 tsp dill * optional: grated cucumber * 1 tbsp lemon * 2 tsp olive oil — Combine Greek yogurt, dill, grated cucumber, lemon, and olive oil in a bowl. Mix together. Step 5: Put it all together — Additional Flavor * sriracha * feta cheese * lemon — Combine all prepped ingredients in a bowl, with base and the bottom, protein (I use about 0.9-1 lbs and save the rest for another meal), toppings, and sauce on top. Add sriracha, feta cheese, and additional lemon to taste.

Pete & Gerry’s Eggs :

that sauce + lime combo sounds divine 🫶

Lil_Sprout🌱 :