Recipe / Prep Meal (LeanFeed 1.)

Spicy Chicken kebab & Sweet potato, beetroot & roasted pine-nut salad.

Ingredients:

  • Chicken (Thighs and or Breast) (any variation of meat can be used here red, white and all types or seafood.)
  • Sweet potato
  • Beets (preferred fresh can be canned)
  • Baby spinach leaves (any type of lettuce)
  • Red onion (optional)
  • Pine nuts (optional)
  • Lemon
  • Any type of Herbs – Fresh or dried – Oregano, Italian mixed herbs, coriander and/or parsley.
  • Chilli (optional) red or green dried or fresh
  • Cucumber
  • Capsicum
  • Olive Oil – coconut oil to cook your meat with only

 

 

Phase 1: (Prep) it’s all about preparation ….

Prepare the chicken seasoning in a small bowl or a zip lock bag  While you do this prepare two decent size sweet potatoes, peeled and roughly cut into a boiling hot pan! Don’t let them get too soft 10 minutes max will do..

Combine all the herbs (use a bag to save washing up time)  – (you can play with these tastes and make anything you like) All taste before you make…

1 Tea spoon – Chilli ground or cut fresh and diced into tiny little pieces

2 table spoons – Olive oil

1 table-spoon of Herb or your choice

Half a lemon squeeze

1 Teaspoon of Abc Soy for taste (go easy this is naughty high in sodium and pretty damn sweet)

S&P (as desired)

Shake the bag or stir it up in a bowl!

Cover or seal bag Leave in the fridge for a few hours.

Take marinated meat – pop them onto skewers. (Watch your fingers)

Phase 2:

Salad timeeeeeeeeee……

Your sweet potato should be ready boiled just under, you want these pieces to stay together no crumble 5-8 mins on max boil, cut up and seal with a little olive oil and seasoning

Wash and clean your veggies!

Rustic chunky sizes of potato and beets, long slices of cucumber and capsicum, onions sliced thinly or as desired.

Roast the pine nuts over a medium heated pan for 5-8 minutes maximum.

Any veggies can be used or not, you pick, you’re the chef!

Phase 3.) . Cooking – the Goods

Medium heat on a gas or electric stove or a BBQ depending on what you desire, you’ll find a nice Smokey taste on the Bbq, cook till golden perfection and leave to cool for 10 to 15 minutes.

Toss up your salad ingredients with your pine nuts and it’s all ready to serve/prep.

**Jades -Side – Note **

500 Grams of chicken will feed you (one person) three day’s worth of meal prep 120 – 170  grams of protein a meal is average per meal (meal 2 or 4) , I’d highly suggest that you prep every three days, to ensure fresh ingredients to obtain maximum nutrition. I know, it’s asking for A LOT… I promise you it’s worth it!

Freezing is highly desired for most and definetly an option. Do your research people

Eat more often, feed your muscles and your mind. The results are undeniable

Ultimately – fitting in your macros!

http://www.ontheregimen.com/2013/10/15/how-to-count-your-macros-a-comprehensive-guide/

LeanFeeds – SJ -ThankYou x3

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