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  1. #1
    M&S Elite Member robsorangegym's Avatar
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    Default Easy meals Rob eats

    I eat a lot. I hit the weights ten times a week and walk my dog two miles every day. I eat a lot, and constantly. Not better than anyone else, or worse, but a lot. I'll try to put some of them on here. If it isn't easy and quick then I probably won't be making it. That excludes anything that goes in my smoker or brownies, sometimes time doesn't matter. I'm not claiming these are all going to be winners.

    Peppers Stuffed with Smoked Spanish dry-cured Sausage
    Green Beans with Sliced Almonds


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    Slice four ounces of sausage off the link in about 1/2 inch slices. Or slice four ounces into 12 slices, you get the idea.

    The peppers I use are about 2 inches long. Slice from the tip of the pepper on one side almost to the stem so you can insert sliced sausage inside the pepper. Use 12 peppers, one or two slices per pepper.

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    Cook the peppers on your grill closed , low heat. Move them away from the fire when they're charred, until peppers are getting soft. When they are soft, not mushy, put them on a plate and cover with foil for a few minutes to finish them off.

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    Put your green beans in a pan with 1 tablespoon of olive oil, throw an ounce of sliced almonds in. Spice if you want. Cover with a paper towel, cook till the beans are how you like.

    Thats two servings. Eat.
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    The Numbers, each serving[/CENTER]

    Calories / Fat /Carbs / Protein
    Sausage: 280 / 24 / 0 / 14
    Peppers: 50 / 0 / 10 / 2
    Beans: 50 / 0 / 12 / 2
    Almonds: 85 / 7.5 / 3 / 3
    Olive Oil: 60 / 7 / 0 / 0
    Total: 525 / 38.5 / 25 / 21

    These are also good with just a little cheese in each pepper but I'll usually save that for a hot pepper. I told you these are sweet peppers right???
    "Success is not final…..failure is not fatal…..its the courage to continue that counts." -Winston Churchill
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  2. #2
    M&S Elite Member robsorangegym's Avatar
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    Default Smoked Brisket, about as healthy as it can get…...

    Smoked Brisket

    1 Beef Brisket
    2 TBSP Whole Black Pepper
    1 TBSP Sea Salt
    ¼ tsp. Seasoned Salt
    2 TBSP Brown Sugar
    2 TBSP Chili Powder

    Run the Black Pepper through a food processor to crack, some of the pepper will be powder and some barely cracked open. You can use table ground black pepper but its better this way. Mix all the spices together in a bowl. This rub isn’t going to win any contests but it’s a good, traditional rub. You can experiment with this as a base all you want.

    If there is any fat on the bottom of the brisket trim it off. Leave the fat on the top of the brisket but score it with a knife to help it melt when smoking. Rub the spices into the bottom of the brisket, completely cover it and work them into the meat. A lot of this will drip off while cooking. Flip the brisket over and work some rub into the cuts you made in the fat.

    Wrap the brisket tightly with a lot of plastic wrap and chill in the fridge overnight.

    Remove the brisket from the fridge, remove plastic, and allow your smoker to heat up to 225-250 degrees. Smoke the brisket for 1 ½ hours per pound, or until the temperature is about 185 degrees. The meat is safe earlier but it needs the time/temp to be as tender as what it’s supposed to be. This is not a cut of meat you eat rare!

    Allow the brisket to cool 20-30 minutes. Slice the fat layer off the top of the brisket. You can eat this; it is real fatty but tasty. Kaiser gets my fat layer and it wont be counted in the macros/calories below.
    Slice the brisket against the grain. If you cut it with the grain it will be very tough and disappointing.

    Below are some pictures of what things should look like. I was given a brisket for opening day of the Premier League, I had no idea you could buy one that is only 4 pounds but it was perfect for a quick smoke. Usually they range from 8 to 20+ pounds, I go with smaller because they cook quicker and a 24pound brisket has a 3inch fat layer that I won’t eat.



    Nutritional Info Per 4oz and 8oz Serving
    Calories- 244/488
    Carbs- 0g
    Fat- 12/24 g; 4/8g saturated
    Protein- 32g/64g


    Those numbers are from livestrong and it doesn’t count the rub, the entire fat layer is removed. Probably not a great contest prep meal but great for protein. The fat can be tolerated with my diet.
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    "Success is not final…..failure is not fatal…..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
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    Bodyweight: to be checked soon!!

  3. #3
    M&S Elite Member robsorangegym's Avatar
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    Default

    ….and cut.
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    Not the "easiest" but most of the time is just waiting.
    "Success is not final…..failure is not fatal…..its the courage to continue that counts." -Winston Churchill
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  4. #4
    M&S Elite Member robsorangegym's Avatar
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    Default Smoked Pulled Chicken

    Pulled Chicken

    8oz Smoked Chicken Breast
    2oz BBQ Sauce

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    Shred 8oz of smoked chicken to consistency close to pulled pork. Put in bowl with BBQ sauce and mix. Eat as is or in a sandwich. Just a quick use for your chicken if you are smoking some. One more way to eat chicken breasts.

    Nutritional Info
    Calories – 301
    Fat – 3.2g
    Carbs – 11.2g
    Protein – 48.5g
    I use a homemade BBQ sauce, if you use a commercial sauce the numbers will vary.
    "Success is not final…..failure is not fatal…..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
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    Bodyweight: to be checked soon!!

  5. #5
    M&S Elite Member robsorangegym's Avatar
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    Default Smoked Chicken and Waffles

    I think I mentioned I like waffles.



    Met-Rx pancake mix with some egg whites.
    4oz smoked clicked breast, sliced
    1oz Walden Farms Maple Syrup

    Nutritional Info
    Calories: 424
    Fat: 6.5g
    Carbs: 35g
    Protein: 56g
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    "Success is not final…..failure is not fatal…..its the courage to continue that counts." -Winston Churchill
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  6. #6
    M&S Elite Member robsorangegym's Avatar
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    Default No flour Banana Pancakes

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    Slice a banana into thin slices. Crack two eggs and place in a bowl with the banana slices. Mash and mix the eggs and banana into a liquid/batter consistency. Pour the batter onto a hot skillet and cook like you would a pancake. This is a great way to work another banana into your diet.
    Nutritional Value
    Calories: 249
    Fat 10g
    Carbs: 28g
    Protein 13g


    Try adding powdered peanut butter or chocolate protein powder to the batter, both worked great when I tried them and it brings the protein count up.
    "Success is not final…..failure is not fatal…..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
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    Bodyweight: to be checked soon!!

  7. #7
    M&S Elite Member robsorangegym's Avatar
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    Default



    Smoked Turkey
    Carrots
    Mashed Potatoes
    Rolls

    I scanned the plate with myfitnesspal and it didn't list any calories/fat/carbs/protein so I'm not counting calories I exercise and eat correctly. If that doesn't allow me to eat without worrying about calories then my weights belong in the creek!! I ate turkey for breakfast!
    "Success is not final…..failure is not fatal…..its the courage to continue that counts." -Winston Churchill
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  8. #8
    Muscle & Strength Boss Damien's Avatar
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    Default

    That turkey looks awesome man! I'm eating it for lunch and dinner today and probably again tomorrow as well
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  9. #9
    M&S Elite Member robsorangegym's Avatar
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    Default

    Quote Originally Posted by Damien View Post
    That turkey looks awesome man! I'm eating it for lunch and dinner today and probably again tomorrow as well
    Thanks Damien, I'm going to do the same thing! I love a good smoked turkey!!
    "Success is not final…..failure is not fatal…..its the courage to continue that counts." -Winston Churchill
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  10. #10
    M&S Elite Member robsorangegym's Avatar
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    Default Christmas meal!

    Gravy is a Christmas meal treat! I'll eat this until I run out, the pie will be gone after the run this evening!




    "Success is not final…..failure is not fatal…..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
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    Bodyweight: to be checked soon!!

  11. #11
    Kettlebells' Angel !!!! 5kgLifter's Avatar
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    Default

    Looks good!! Not many people do the gravy in the middle of the spuds, I do though
    1-Finger Deadlift, 1RM: 80.3lbs/36.5kg

  12. #12
    M&S Elite Member robsorangegym's Avatar
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    Quote Originally Posted by 5kgLifter View Post
    Looks good!! Not many people do the gravy in the middle of the spuds, I do though
    I haven't had gravy for over a year so I took full advantage. Then I messed up and looked at the macros but it still tasted great!
    "Success is not final…..failure is not fatal…..its the courage to continue that counts." -Winston Churchill
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  13. #13
    Hard Hitting Cardio Bunny PowerPixie's Avatar
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    Quote Originally Posted by robsorangegym View Post

    Is that Pecan Pie? Oooooooh my yum!
    There is no Try. Do. Or Do Not.

  14. #14
    M&S Elite Member robsorangegym's Avatar
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    Quote Originally Posted by PowerPixie View Post
    Is that Pecan Pie? Oooooooh my yum!
    Salted caramel pecan pie. It was great!
    "Success is not final…..failure is not fatal…..its the courage to continue that counts." -Winston Churchill
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  15. #15
    M&S Elite Member robsorangegym's Avatar
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    Default Nothing special to end this program!

    This 6 week program contained thanksgiving dinner and leftovers, christmas dinner and leftovers, as well as new years day so the 'end of program' cheat meal wasn't anything crazy. It did have a piece of sugar cured 'millionaires bacon' involved so I'm counting it as a cheat meal!


    Jalapeños, Red Pepper, Lettuce, Jalapeño Cream Cheese, Goat Cheese, Pepper, Bacon Salt, Rob's Smoked Turkey, Millionaires Bacon, Onion Rolls.



    Dessert: 2 Medjool Dates, 1/3 serving each of Cashews, Pistachios, and Almonds.

    Fit my macros and I had to eat a little more to reach my daily requirements.
    "Success is not final…..failure is not fatal…..its the courage to continue that counts." -Winston Churchill
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  16. #16
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    Default

    Quote Originally Posted by robsorangegym View Post
    Pulled Chicken

    8oz Smoked Chicken Breast
    2oz BBQ Sauce

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    Shred 8oz of smoked chicken to consistency close to pulled pork. Put in bowl with BBQ sauce and mix. Eat as is or in a sandwich. Just a quick use for your chicken if you are smoking some. One more way to eat chicken breasts.

    Nutritional Info
    Calories – 301
    Fat – 3.2g
    Carbs – 11.2g
    Protein – 48.5g
    I use a homemade BBQ sauce, if you use a commercial sauce the numbers will vary.
    Any alternatives to cook this without a smoker? I signed up for the forums just to ask.

  17. #17
    M&S Elite Member robsorangegym's Avatar
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    Quote Originally Posted by notbatman View Post
    Any alternatives to cook this without a smoker? I signed up for the forums just to ask.
    Sure. The smoker is just to add smoke flavor to the chicken. Any cooked chicken would work- grilled, baked, etc. I just like the smoke flavor and do it like that.
    "Success is not final…..failure is not fatal…..its the courage to continue that counts." -Winston Churchill
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  18. #18
    Regular Poster christinemarie's Avatar
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    Default

    Quote Originally Posted by robsorangegym View Post
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    Slice a banana into thin slices. Crack two eggs and place in a bowl with the banana slices. Mash and mix the eggs and banana into a liquid/batter consistency. Pour the batter onto a hot skillet and cook like you would a pancake. This is a great way to work another banana into your diet.
    Nutritional Value
    Calories: 249
    Fat 10g
    Carbs: 28g
    Protein 13g


    Try adding powdered peanut butter or chocolate protein powder to the batter, both worked great when I tried them and it brings the protein count up.
    I just made this for dinner, BOMB!

  19. #19
    Hard Hitting Cardio Bunny PowerPixie's Avatar
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    I'm gonna have to try this for brunch one day.
    There is no Try. Do. Or Do Not.

  20. #20
    M&S Elite Member robsorangegym's Avatar
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    Quote Originally Posted by PowerPixie View Post
    I'm gonna have to try this for brunch one day.
    I've been adding a little PB2 to the mix lately, good if you like peanut butter. Also gives it a little more protein.
    "Success is not final…..failure is not fatal…..its the courage to continue that counts." -Winston Churchill
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  21. #21
    M&S Elite Member robsorangegym's Avatar
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    Default Two quick and easy mouth exercises.

    OK, nothing complicated here. These are both quick and easy things to stuff in your mouth.


    Onion Roll, Smoked Turkey, Jalapeño, Red Bell Pepper, Ancho Pepper, Red Onion, Lettuce, No Fat Yogurt Spread.

    Calories: 353
    Fat: 4g (1 sat, 3 unsaturated)
    Carbs: 43g
    Protein: 29

    I made that to eat while I made a couple breakfast tacos. If either of the Texas people read this, I can out cook Taco Cabana and Las Palapas any day. Stubbs and Rudy's as well!!


    Egg Whites, 1 Sausage patty, 1/3 Red Bell Pepper, Jalapeño Pepper, Dried Spices (Cumin, Onion, Paprika, Black Pepper) in 2 Flour Tortillas.

    Calories: 451
    Fat: 15g (4g sat, 11 unsaturated)
    Carbs: 41
    Protein: 30

    Yes I eat regular eggs but not in this meal because I was close to my fat intake and still wanted to eat some cashews in dates so I grabbed the carton.
    "Success is not final…..failure is not fatal…..its the courage to continue that counts." -Winston Churchill
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  22. #22
    M&S Elite Member robsorangegym's Avatar
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    Default Quick and easy.

    A quick breakfast.


    Egg whites and peppers (Red Bell, Jalapeño, Ancho.)
    Turkey Sausage
    Waffles with PB2 and no calorie syrup.

    510 calories.

    "Success is not final…..failure is not fatal…..its the courage to continue that counts." -Winston Churchill
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  23. #23
    M&S Elite Member robsorangegym's Avatar
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    Default Couple burgers

    Quick and Easy..




    94% lean ground beef, onion rolls, lettuce, red onion, sliced jalapeño, red bell pepper, 'skim' cheese.

    Cabbage, lettuce, green onion, jalapeño, carrot salad with spicy yogurt dressing.

    "Cheat-ish" meal, fit my macros and tasted great after my run.

    "Success is not final…..failure is not fatal…..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
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  24. #24
    M&S Elite Member robsorangegym's Avatar
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    Default Post Run Breakfast

    Not as pretty as the cheat meal but less calories for sure!!

    Eggs and egg white omelet with jalapeños, bell pepper, and spices.
    Hash browns.
    Protein waffles with PB2 and no calorie syrup.

    "Success is not final…..failure is not fatal…..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
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    Bodyweight: to be checked soon!!

  25. #25
    M&S Elite Member robsorangegym's Avatar
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      1,005,253,220
    • Rep Power
      10,052,544

    Default Sandwich

    Something to stuff my mouth with after jumping rope but before weights.





    Smoked and shredded chicken breast, 2 onion rolls, thin sliced swiss, red & yellow bell/ancho/jalapeño peppers, red onions, spinach.

    3 date dessert.
    "Success is not final…..failure is not fatal…..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

 

 

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