Thread 76320831

Share recipes, tips, post your food pics etc.

>>76320831 (OP)
Add butter to pan
Several onions (brown in pan)
500g beef goulash meat (brown in pan)
Add water, stock cube, salt, pepper, garlic, onions sauce, worcester sauce, balsamic vinegar, 500g mushrooms
Cover on low for 1-2 hours
Flour to thicken
Add egg noodles/pasta

Great anabolic stew that lasts two days

>>76320844
Have you tried oyster sauce? Do you prefer worcestershire to oyster sauce?

>>76320844
How many meals in 2 days though?

A chicken breast
Rub seasoning on that nigger
Bake for 30 mins
Wala

I eat this 5 times a week for lunch as it microwaves well. I will tell you, actual free range chicken makes this actually good, mass farmed chicken is either woody or saline injected woody chicken that becomes like rubber and gross.

>>76320864
To add, I don't cook it 5 times a week, usually cook 2 on Sunday, then 3 on Tuesday to get me Mon-fri

>>76320862
2 dinners

>>76320864
Free range chicken is meaningless.

>>76322197
I could tell the difference in a blind taste test

>>76322989
You couldn't but ok

>>76320831 (OP)
Heres my tip faggot eat it up

Put cottage cheese in a food processor or blender with a pack of French onion soup mix. Protein dip

>>76320831 (OP)
>1. buy the cheapest beef you can find
>2. cook it
>3. eat nothing else
side dishes and oil are just empty calories. when i'm feeling REALLY adventurous, i add an onion.

Whats the most cost effective protein you can get?

>>76323571
Buy chickens, eat eggs

My favorite thing to do with eggs us a frittata. Trown in a dash of milk, seasoning, random veggies, cheese on top, bake.

>>76325266
He said protein. Eggs are over 70% fat.

>>76323571
Kvarg

>>76323571
lentils

Grill processed vegan shit (90-120 kcal)
Add in half cup of rice, plus 4 different types of beans
Some 10 euro hot sauce
Throw in korr stock cube
Sprinkle in B12, iron, calcium, magnesium tablets as seasoning

wala aids

>>76323571
Probably whey concentrate, it's a byproduct of cheesemaking and very cheap considering the amount of protein that you get

I just buy those $1 Spanish rice packs from Walmart and add can of black beans, frozen broccoli, and some boneless chicken thighs. Pretty cheap and easy to make everyday. Comes up to about 1200 calories and 90 grams of protein.

>>76320831 (OP)
>96% lean ground chicken (2lbs)
>spread into a layer in the bottom of your pan
>cover in desired spices
>cook until browned on bottom them chop it up and mix
>1tsp corn starch + water slurry
>stir into chicken (this emulsifies the fat so it doesn't pool when you store it)

>make rice and beenz
>350g in rice cooker
>1 can kidney beans
>spices + herbs u like

>steamable chopped green beans
>microwave till dun


Serve
>150g chicken
>120g rice n beenz
>150g green beans

hot sauce n shit.

BOOM BANG BINGO BONGO you meal prepped lean as fuck good ass chicken bowels

I will share my secret Greek yogurt hack.

>200g Greek Yogurt
>5-10g maple syrup (MAX)

Now the real secret ingredient:
>Splash of milk
now you mix that shit and you basically get the consistency of regular yogurt.

we need to go back...

>>76320856
Why would I wash my sister to make sauce

boil chicken
eat with some salt
don't forget to eat the skin and the cartilage

>>76320831 (OP)
quinoa. a quarter cup per day. packed with 20-hydroxyecdysone. cook it in beef or chicken stock to make it taste like something

>>76323571
It’s silly to hard-prioritize minimizing cost, but some of the cheaper ones would probably be sardines, tuna, and Costco rotisserie chickens. You can probably find cheaper that are impractical like trying to consume 5 scoops of protein powder a day, or you can find “deals” like a bunch of fatty ground beef that ends up defeating the purpose of /fit/ tier protein content, so really just try to stick with chicken breast, eggs, tinned fish, and <8% fat ground beef.

Picrel is 48g protein 330 cal; 1 cup 2% fage greek yogurt, 1 scoop whey, 1/2 cup blueberries. Not the cheapest but a good post workout.

>>76326934
>Egg: 70 cal
>can of tuna: 190 cal
>1 tbsp flour: 30 cal
>onion + garlic: 20 cal

This is 320 cal BEFORE FRYING IN FUCKING OIL, stop reposting this bait.

>>76323571
Nonfat Greek yogurt and Whey isolate. Casein powder for adding in to stews.
Chicken breast.
Get a crockpot and you’ll never have dry chicken ever again. You can literally cook everything in it including the carbs and or veg. Squashes are goated for micros along with sweet potatoes.
Quinoa as a carb source is also a complete protein if you care.
Use skim milk to add more protein. Dry brine your chicken breast if you’re just baking or air frying it. NoSalt works too

As a fat fuck losing weight:

Lentil Soup / Cooked lentils:
>Dice and saute onion, celery, carrot, tomato for 10 minutes (also longer is fine)
>Add 450g bag of lentils, one thing of stock, and maybe 2 cups of water
>add cumin, paprika, coriander, bay leaf, pepper (no salt yet)
>Cook 35 minutes
>Put pot in fridge, eat it over 5 days.

Then I buy grilled chicken from local butcher, eat it plain with a mayo sauce, and eat eggs with tomatos and high quality cheese. And a fuck ton of watermelon. Basically my entire diet.

>>76328118
Do you honestly expect any of these infographics on this website to be accurate? Every other infographic is how you can remineralize your teeth and heal cavities with some combination of vitamins or how eating 36 eggs a day is exactly like taking steroids.

One of my staple meals.

Can't afford to be sluggish on fiber and excess carbs today.
Cevapici and eggs, yummy.

>>76328961
Thanks for the zero context.

>>76329080
I can smell this from here!

As many of these as I can consume

>>76328073
Just had 300 grams of blueberries. I wash them, put them in a bowl and then sprinkle a little sugar on them, that´s really all they need. Then just eat them with a spoon.
>>76320831 (OP)
>Share recipes, tips, post your food pics etc.
Oats, milk and chocolate protein powder. It just works. The idea didn´t start with chocolate protein powder, but with regular chocolate milk. I was just getting tired of milk and oats, so I decided one day to try chocolate milk. Many years ago. It worked, the key is, don´t use normal chocolate milk you buy, it´s too heavy, it doesn´t feel good. But at the time, to save on money, I had that O´boy chocolate powder, so I used that with normal milk. It´s a way lighter consistency than if you buy premade chocolate milk. Well, from there to just using chocolate protein powder is a small step, but it still took me years to try it, that´s why I give out the advice. The idea is obvious when you read it, but I´m probably still the only person in this thread who has ever done it.

I recently discovered how to make shawarma in the oven. Game changer.

Marinate onion powder, garlic powder, paprika, cayenne, tumeric, cardamom, coriander, allspice, cumin, salt pepper, olive oil, vinegar, and Greek yogurt to boneless skinless thighs (pounded). Let marinate for 12-24 hours.

Cut a big onion in half. Drive wood skewers through base to make a spit. Layer thighs. Cap spit with other onion half.

Bake at like 375 for ~90 minutes until center is 165. Broil if char is needed on outside.

>>76328093
Goddamn, add some tuna, eggs, mozzarella and olives and that would be goated.

Made my first jambalaya yesterday.

50g oats
220ml milk
1m30s microwave
30g protein powder
50g peanut butter
my breakfast for the past year or so

>>76320831 (OP)
I only eat raw food and barely cook
Cooking is barbaric in this sense desu
I understand it's something creative people do though and it has value in that way so once in a while it's nice to cook
I like simple pasta dishes, seared beef steamed chicken, as simple as possible and I make smoothies if that counts as cooking
I miss my homeland. My mom had a blender there we would make smoothies

>>76330701
There are no blenders in America on your attempt at the American dream

>>76330533
What that is bro

>>76331190
A cajun dish taught to me by a cajun guy. Rice cooked in the same pot as sausage, chicken, bellpepper, onion. Sometimes other veggies go in as well as shrimp. Do you want the recipe?

>>76330522
That is tuna

>>76330533
I'm about to make some right now

>>76331327
Nice, id be interested in hearing how it goes.
How did it tell you to do the rice? In order for it not to be mushy, you may consider cooking with the top off for 10 minutes then with the top on for 20. Then letti g it sit with top on for 5.

>>76331324
Where? Raw in the middle? Looks like tomatoes.

>>76331356
And?

>>76320831 (OP)

Why is it so hard to find good, healthy food from restaurants? It seems like unless you commit to salads, you're going to get fat if you eat out too much unless you live somewhere like LA with a bunch of healthy food options

>>76331367
Is this a legitimate question? It's because fat and sugar and salt taste good, so they douse all the food in it. If they made low fat, low salt, low sugar food, people wouldn't keep coming back to the restaurant.

>>76331221
Yeah sure that sounds very good I would use brown rice to not get beri beri like the nips

>>76322197
>goyim has no more feel in his taste buds because of all the ultraprocessed goyslop he consumed for years
ok buddy nigger

>>76331367
They sell you 2 people portion as one meal so they can charge $20 per dish.

>>76323571
lentils for plant protein, but it's a carb, so naturally you'd also be getting less protein as a % of overall cals eaten. Still, really good for substituting/mixing with rice
canned fish/whey/chicken mince/turkey mince/eggs are all pretty good if you want animal protein.

>>76331367
https://localfats.com

>>76331380
Parboiled rice, fren.

What are the best low-cal snacks when you're cutting?

>>76331399
water
watermelon

>>76331397
Yo das dope fo shizzle u aint a nip nigga

>>76329080
>eating poop logs and white testes

>>76331356
Yes, it's poke
>>76331346
>
Ignore the measurement sizes, because that's based off of one serving. I typically do a pound of shrimp, a pound of andouille, two cups of rice, a big onion, a big pepper, some stalks of celery, and one or two cans of tomatoes.

Chicken, broccoli, rice, nuts and olive oil. Sounds cringe but is actual kino

Anyone here ever steam their food?

>>76331453
Apparently the use of tomatoes might be somewhat contentious but sounds yummy to me.

>>76331454
Are you from Japan?

>>76331472
Maybe like mussels, artichoke, or gyoza? Most food tastes like shit steamed.

>>76331480
I've head steamed chicken, spinach, fish, orange pear
Really amazing way to cook so gentle so light and no clean up at all

>>76320831 (OP)
>throw chicken breast rice beans whatever the fuck you got into a pot of boiling water
>put a bunch of random shit in there
>boil for 30 minutes
>take out chicken breast and shred
>stir around the shit
simple ass

>>76331489
Beef doesn't work well it's grotty but the foods I listed and foods like them work really really good and are amazing so gentle so happy, all is well

>>76331479
Nah, just chilling in Japan (and partying)

>>76331510
Have you seen Marie Kondō around town

>>76331595
Of course, I see her every morning at the local 7Eleven

>>76331475
I've done better. Also had to use an orange pepper like a fag because the store was out of green

>>76331684
Looks tasty though

>>76331647
Based wtf I love Japan now

>>76331647
She probably asks you if you have tidied up

Poverty lentil soup:

2 tbsp extra virgin oil
1 yellow onion
2 cloves garlic
1/2 lb uncured bacon
.5 lb carrots (3-4)
3 stalks celery
1 15.5 oz can of black beans
1 15.5 oz can of diced tomatoes
1 cup green lentils
4 cups chicken bone broth
2 cups water
2 tbsp cumin
2 tsp oregano
1 tsp paprika
1/2 tsp chili powder
Black pepper to taste
Salt to taste

Bake the bacon at 350°F on a cookie tray until it becomes a little crispy, about 10 minutes. Let cool and then dice the bacon. Add your lentils to a bowl, cover with water, and let soak while you prepare everything else.

In the meantime, in your soup pot heat the oil over medium heat, then dice your yellow onion and garlic and add to the pot. Sautee until onions are just about translucent. Dice your celery and carrots and add them to the pot once the onions are ready, then continue to sautee for about five minutes. Drain the lentils and add to the pot along with the black beans, tomatos, bacon, and spices. Crank the black pepper to taste. Add your chicken stock and water and bring the pot to a boil. Once it is boiling, bring heat to low to simmer and cover, simmering for 45 minutes or until lentils are tender. Add salt to taste.

Nutrition: (serving size 1 pint, makes 6 pints)
> 346 calories
> 8.1g fat
> 1.7g sat fat
> 5mg cholesterol
> 1050mg sodium
> 45g carbs
> 10g fiber
> 6g sugar
> 22.6g protein

You can add a dollop of greek yogurt like it's sour cream if you want for additional protein, or substitute the bacon for another source of protein. I made my last batch with Jones sausage.

>>76329080
Looks like shit, but you just know it's bomb.

>>76326901
this, its that simple

>>76330533
man its been years since I had some

>>76322989
>>76322993
i dont think its the fact its free range, but usually the ones labeled free range are smaller (younger? healthier? idk) and dont have that woody texture of the fucking massive chicken breasts you find in a big pack at walmart

>>76332001
The legal requirements for labeling something free range is that they're kept in an enclosure that has an opening that's narrow enough for their body to pass through that lets them out into a small outdoor pen. The chickens aren't roaming around eating bugs or doing extensive walking. People who parrot this nonsense are the same people who talk about grass-fed without knowing what it actually means. Grass-fed means that cows are kept in the same conditions and enclosures that other grain-fed cattle are and their fed compressed bricks of dried grass. People need to do actual research instead of just parroting what corporations who don't have their best interest in mind say.

Will add the lime whipped cream and decorate with berries tomorrow

>>76333001
Based

>>76331988
Ez to make

>>76330533
The recipe I use never cooks the rice all the way through, what recipe do you use?

>>76334735
Gimme a sec. did u use parboil?

>>76334923
I just dump in washed rice if I recall, it's been a minute since I made it.

>>76334936
You want to use parboiled rice. You add ruce right as it is starting to boil, boil for ten minutes with no top on, 20 with the top on. Let sit for 5. You want to put in less water than a rice recipe calls for. Ill post the whome thing later.

>>76329080
mmmm... eggs on a bed of turds

oat porridge with cottage cheese
honestly my favorite favorite food

oat porridge with cottage cheese
honestly my favorite food

>>76333001
>>76336376

>>76320864
Ok, but what does the chicken breast have to do with rubbing and baking a nigger?

>>76320831 (OP)
how do i make fried rice that doesn't turn into mush? Is it just washing out the rice's starch?

>>76336611
refrigerate the boiled rice then fry

>>76320844
You're slav.
What makes this slop anabolic

>>76326887
>lean
>browned
>kidney
>spices
>green beans
>chicken bowels

This some black people shit

>>76331367

Just don't go to restaurants. Restaurants don't exist to provide healthy food. They exist because fatties fail at cooking and get bored easily.

If you want to be healthy, do the cooking yourself or hire a personal chef if you have the money. Restaurants are a waste of time and ruin your health.

>>76336792
Restaurants existed long before obesity did. Don't be dumb.

There are tons of ways to be healthy at restaurants, but it's undoubtedly easier at home where you have full control. If you have so little self control that you'll gorge yourself at a restaurant, then don't bother going to any store either because you'll just buy a bunch of crap to consoom

>>76320864
>Wala
hahahahahah

>>76336381
Daily breakfast
>60g rolled oats
>1 cup fairlife 2%
>50g blueberries
>40g cottage cheese

rate my dinner 3 boiled eggs half of a sweet potato and rice

>>76339151
2/5 siberian gulag slops

>>76339151
Looks like mwrh man I need some more some guy stole mine and I feel fucking awesome

Any suggestions for lunches that are tasty when eaten cold? The lunchroom of my workplace is usually filled with cunts I can't tolerate, not to mention it's three floors up and on the other side of the building, so carrying a hot container isn't something I like to do.

>>76339799
chicken salad

>>76339799
You should be eating raw liver for your lunch

>>76336658
The beef

>>76320831 (OP)
>few tomatoes
>onion or two
>Greek yogurt
>scoop of protein with natural taste
>garlic powder, salt, pepper, maybe cayanne if you feel like it
boom

>>76320831 (OP)
Let me guess... You need more?

>>76340560
>toxic levels of B12 and A if eaten regularly
>toxic levels of cholesterol
its nice but don't eat it constantly

>>76339151
Overcooked everything on the fucking plate, congrats

>>76323571
Buy cartons of egg whites and just drink them.

>>76325281
I like egg salads.

>>76326901
>add cock sauce as needed
/fit/ was the original lgbt

>>76328844
Actually the 36 eggs a day thing came from a study with burn patients where it greatly aided them in regrowing skin.

>>76329574
you should try consuming adults, more protein that way.

>>76333001
Are those mini cheesecakes?

>>76320831 (OP)
Gordon Ramsay cooking tips part 1
https://www.youtube.com/watch?v=BHcyuzXRqLs

You can find part two from there. But as someone who has cooked for decades I found there to be a lot of simple but good tips.

>>76336660
I know what I said and no it didn't.

>>76331472
every single vegetable, boiling kills nutrients.

>>76340589
how can you overcook eggs and sweet potatos, are you fucking dumb?

>>76339799
You can buy a portable steamer. Coworker of mine dislikes using shared microwaves since they can be nasty

>>76341559
The trick is to be the one making the microwave nasty so no one wants it.

>>76320831 (OP)
Oats
Milk
Cocoa powder
Sugar
Cinnamon
Fruit (bananas)

what do you eat for pre-workout

>>76330533
>jambalaya
you mean rice with sausage

>>76342067
bro are those raw oats?

>>76342097
yes

>>76340735
Yes

>>76330517
Looks delicious. Post Ingredient proportions

>>76326901
>cook chicken breasts to an overcooked 165 degrees, while barely seasoning them with crap like garlic salt
>doesnt even cook the frozen broccoli, just puts it on top
>freezes cooked food and expects to just microwave it and have its texture be any good
fucking lol

>>76326900
greek yogurt is just yogurt that's been strained longer than what you're calling "regular" yogurt, it's not so much a "hack" as just adding back liquid

>>76331356
isn't it great?
you can trick a vegan into eating fish that way

>>76342481
Recipe?

I’m making chicken schnitzel right now to go on a plate of basmati. Nice balance imo.

>>76323571
quark

My fibersauce came out extra plump today.

Mix psyllium husk and any insoluable fiber powder with hot water, you'll figure out the amount with experimenting and preference. Throw in a regular sauce and spices for flavor.

>>76343870
You have a severe eating disorder.

Old ones from /fit/

>>76343870
Why not just a bun for the burger? This looks horrible

>>76343904
>that looks horrible
>posts dried out garbage tier highly polluted fish

>>76343898
Quite the opposite, psyllium husk cured my ibs. Most other fiber didn't do anything. Haven't had a flare-up for a very very long time.
And a burger with fries after gym is just so good.

>>76343904
Bread is extra calories. Also white bread just tastes horrible to me. It's have to bake my own, been meaning to try it with the psyllium husk.

You should get an air fryer, cooking fish in it is great. Salmon steaks are so easy and quick.
Has to be real tasty to eat that with your fingers, some bread, crunchy lettuce on the side.

>>76343925
It's weird how you didn't address any of what he said.

Meal 1:
12oz lean beef(top round)
8oz frozen vegetables(I just use stir fry mix)
Stir fry with a tsp of olive oil
5oz of small gold potatoes
Slice in half and roast with a tsp of olive oil
Meal 2:
20oz chicken breast
1 zucchini(diced)
1 yellow squash(diced)
Stir fry with tsp olive oil
1 Sweet potato(between 150-200g)

Total calories for these 2 meals combined is 1700-1800 with 220g of protein, and they have a ton of volume to make me feel stuffed. I’ve eaten this almost daily to lose 113lbs since January this year.

>>76343942
Forgot to mention, with the sweet potato, roast it in the oven until it can be easily squished in your hand, depending on size can take an hour or more, but it gets so soft and sweet you don’t even need to add anything for it to taste great

>>76343942
Nice

>>76323571
literally just milk.
did the math.

>>76343901
What is the size of a tuna can in the US. Whenever I make patties with tuna it goes to shit.

>>76344557
>The most cost-effective protein you can get is a beverage that's mostly sugar or mostly fat and sugar, depending on which variety that you buy.

>>76344616
Typically 5oz (140g)

>>76343427
https://www.livewellbakeoften.com/mini-lemon-blueberry-cheesecakes/

>>76344625
might see my problem. I am shit at cooking and after doubling to tripling the recipe I see why I would be off. There are 140g cans, but they seem to be less common.

>>76344660
Thanks anon.

1 large egg
3 broccoli florets, chopped
1 med corn on cob
1/4 cup chopped red onion
2 tbsp parmesan (separated)
3 cherry tomatoes - 20
1 pickled jalapeno
2 tbsp fresh basil leaves
1/4 tsp smoked paprika
1/4 tsp fancy light chili powder
1/2 tsp red chili flakes
dash of cayenne pepper
dash of garlic salt
dash of black pepper
dash of cumin
1/2 tsp onion powder

Just use a smaller pan. I haven't perfected flipping my eggs (though using only one egg is easier than the usual three; use however many you want, just keep in mind a 9-inch pan suits 3 large eggs. Whisk well. Cook omelette filling beforehand (if needed).

388 calories total

>>76344709
I'm retarded and exhausted... posted too early. Whisk well, if lacking confidence w flipping eggs, just put a plate on the pan and flip together. Ezpz. Tasty stuff.

SALMON BOWL:
1 salmon patty (costco)
3 cups shredded lettuce
2 cups raw broccoli, riced
few cracks of ground black pepper
dash of yellow mustard powder
dash of garlic salt
1/2 medium carrot, shredded
1 medium corn on cob
2 fried or poached egg (i did fried [yes i know it's overcooked] cause i'm hesitant about fucking up poached)
1/3 red onion
1.5 tbsp crunchy onion (the stuff you put on green bean casserole)
1/2 tsp white pepper
lemon rind shavings
1 jalapeno
10 shelled peanuts

DRESSING:
dash of red wine vinegar
dash of sriracha
2 tbsp feta cheese
1 tsp onions sauce
1 tsp honey
2 tsp greek yogurt

2 servings; 475 each total

1/2 cup oatmeal
1 cup water (add 1/2 vegetable bouillon cube)
1 tbsp onions sauce
1/2 tbsp worcestershire
1/2 tsp onion powder
1 garlic clove
1/2 tsp oregano
1/4 tsp rosemary
1/4 tsp thyme
1/4 tsp cumin
dash of smoked paprika

add everything to the already boiling water w/ the bouillon cube. cook oats until desired doneness. add the following on top.

1 fried egg (YES i know this one's also overcooked i am kind of shit with fried eggs but it's FINE. IT'S FINE.)
1 tbsp parmesan
3 tbsp crunchy onion

438 calories total
gonna make a "fried rice" version soon... savory oats are surprisingly amazing

>>76344709
>>76344710
What a shit recipe. It wasn't even worth posting this veritable spice rack thrown in with 1 egg. Jesus.

>>76344730
god damn it

>>76344731
lol whatever. tasted awesome :)

>>76344742
Test

>>76330533
this is the kind of dish i wanted to eat when i visited the US but all i got was deep fried and heavy sugary shit
things like pacakes with berries, bacon and whipped cream, cheeseburgers everywhere, etc
maybe next time i should avoid the big cities

>>76323571
Good quality eggs are the bestest.

>>76326874
Why not just buy a sack of rice for a fraction of the price?

>>76328374
To ease your life, buy frozen chopped/wok veggies, and use one or two cans of chopped tomato to replace some of the water.
I can wholeheartedly recommend adding chopped frozen kale, too. Very easy and one of the healthiest things you can get

>>76344796
>I can wholeheartedly recommend adding chopped frozen kale, too. Very easy and one of the healthiest things you can get
I recommend growing it yourself too, its really easy to grow in the kitchen with other greens.

>>76344557
it is cheaper to buy milk protein separately than to buy it as part of milk, because whey is a byproduct of cheesemaking that normally would be discarded.

>>76334735
>>76342083
>>76344762
This is a dish best found in louisiana. Basic recipe come from a sweet old cajun lady.
Others include gumbo, crawfish etouffee. Buf i feel like juhmbulaya is a good bodybuilder dish.

>>76346426
Dunno why that posted sideways

>>76346430
I should mention you just need to sear the meat first. In the pot your cooking in, baked, airfryer.

>>76346430
4chinx removes force removes exif from photos
your phone when it takes a vertical photo saves the orientation in the exif instead of re orientating the bytes that make up the picture

made my lunches for the week, 93% lean beef kra pow with homegrown holy basil, thai chilies, garlic, green onions, bagged broccoli slaw, coco aminos and oyster sauce. split the jasmine rice 50/50 with frozen cauli rice

once the chilies hit the hot pan my kitchen smelt like mace, looking forward to eating this