Eat With Us! Our Go-To Healthy Recipes - Beast Over Burden - #545

Barbell Logic

Health & Fitness, Nutrition, Health, Diet, Fitness, Weightlifting, Barbelltraining, Strengthtraining

4.6 • 1.2K Ratings

🗓️ 23 April 2024

⏱️ 27 minutes

🔗️ Recording | iTunes | RSS

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Summary

We share our go to healthy recipes. These are tasty, healthy, and enjoyable and help you crush your goals (without suffering).

Go To Healthy Recipes: Consistency, High Protein, Veggies

Before we go on to discuss some of Andrew and Niki's go-to recipes, let's discuss some principles for how the find, make, or purchase these.

Find ways to get as high protein as possible (from natural foods). 2:1 protein to fat is good. This tends to mean, looking for lean beef, chicken, eggs, or Greek yogurt (there are, of course, other options, but these are readily available high protein options).

Seek ways to strip unnecessary fats out of your diet. Think about things that minimize suffering. Some examples include reducing cooking oils, removing or reducing cheese in salads, replacing high fat dairy with lower fat dairy, and using some egg whites with whole eggs.

Eating the same foods consistently is helpful. These meals provide stability. You know how you will feel after them. Unless other big changes have occurred in life, you know how much to cook, it's easy to know your calories and macros, and you know how full you will feel and for how long.

Go To Healthy Recipes

Andrew and Niki both like the Made In Blue Carbon Steel frying pan. It cooks eggs well.

Niki loves a high protein and veggie breakfast. She cooks some onions, bell peppers, jalapeno peppers, and bok choy. Add some salt (not until the end!) and then some Boar's Head pastrami turkey (about 50 grams). Cook some eggs and back, put all of it in a low carb tortilla and you have a healthy breakfast that is under 400 calories.

Andrew will often go to Starbucks. When eating out, look for options that have high protein to calories ratios.

Greek yogurt with fruit (fresh or frozen), sugar free jello, and maybe grape nuts is super tasty and high in protein. Whipped cottage cheese is similar.

Andrew also has a chicken breast meal with potatoes. Cut the chicken breast in half (to make it thinner). Salt ahead of time (could even salt and leave in the fridge over night). Cook some baby potatoes in the oven (don't salt until the end)! Enjoy.

Lastly, a rice hack. Forget about the rice button on your instapot. Rinse the rice, add your water or chicken stock, some salt, and (optional) pat of butter or oil. Cook it for 3 minutes, do NOT have the keep warm function come on afterwards, then immediately start dishing out.

These are some of your go to healthy recipes. What are yours?

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Transcript

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0:00.0	You're listening to Barbell Logic.
0:04.7	The podcast where we talk about what it means to experience strength.
0:08.3	And how you can use simple, hard and effective strategies in training and nutrition to improve your life.
0:15.0	It starts with meeting you where you are right now and finding lasting solutions.
0:20.0	Welcome to the show. Welcome to Barbell Logic,
0:35.0	Beestover Burden.
0:36.5	I'm your host Nicky Sims, I'm a coach of strength and of nutrition
0:40.1	at Barbell Logic.
0:41.7	Yes, with me is Andrew Jackson. You do similar things right?
0:46.4	Professional barbell coach. Okay yes thank you. That's how I refer myself.
0:50.7	We are professionals.
0:55.0	People approach me in the airport, that's how I, and they ask me what I do.
1:00.0	I actually had a lady, I have, I think I've mentioned before, resting resting please don't talk to me face just get away
1:06.4	resting do nope don't stand don't stand there do not look at me move away move away
1:11.8	feel like I'm such a friendly person, but everybody tells me otherwise.
1:16.0	But anyways, I had my headphones in, I was jamming a sandwich into my face,
1:22.0	Bond me sandwich, it's really good. But it has super crumbly like French bread. Fun story. The
1:27.8	Bon Me is Vietnamese food basically, but the bread is French bread because the French had essentially colonized
1:36.7	Vietnam for several years, but they didn't actually grow wheat there, so that like the true
1:41.2	Bonmee sandwich is made out of tapioca bread. Fun fact.
1:44.5	Anyways, super crumbly like spilling crumb, you know, bread all over the place and this lady just
1:50.7	starts yapping at me about her daughter's dating life everything like out of
	...

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