The crockpot 10,000 calorie meal prep

 

Meal Prep for the week.  meat lovers stew if you will. this will form the base for multiple other meals.

Ingredients:

- 3lb log ground beef

- box of Owens breakfast sausage

- pack bacon

- can mushrooms, can jalapenos , container cheese dip

- 2 boxes chopped spinach

- 1 package pepperoni slices

-3 packets chili seasoning mix

- cut the sausages into tiny pieces, add to crockpot along with beef. cook on high. after an hour, stir. after another hour stir and begin bacon. do not drain crockpot.

- cut bacon into small bite size pieces and cook in wok, when halfway done, add pepperoni slices. do not drain, you want all that fat.

- pour entire wok into the crockpot with beef / sausages and stir. Now add in the seasoning mix, mushrooms, jalapenos, onions, spinach ,optional diced tomatoes and cook another 30min. Then add the cheese dip.

i spooned this stew into 26 tupperware portions - each portion is about 400calories, 33g fat, 16g protein, 5 carb.

These portions are the "base" of for other meals. example other ingredients that i already have:

-

Breakfasts can be using the stew in omelettes, mix with scrambled eggs or adding hard boiled eggs to the container with hot sause. 

other meals:

-add 1 sliced smoked sausage

-or half pack chicken breasts

-or 2 breakfast pork sausage links

-or just more bacon

i eat pretty simple when on keto but still some variety. you can do the math youself, just the crokpot stew comes out to about .50cents per serving.. the adders of chicken/sausage /eggs doesnt even bring it up to $1.00 per meal.. not bad for easy 2weeks worth of food.

and this is what happens when you cant find one lid:

Meal Prep change of plans

 18 jun

having just scored about 50 Keto type protein bars at kroger today im going to change my meal prep strategy.

in general would work out at about 4pm or so and either eat once or twice before. eating mid morning has been working out the best.. then bringing a tupperware of food with me to gym, microwave there and eat in truck after while listening to some tunes / people watching in the parking lot. Despite a "full" meal in the truck at 6-7pm ish im still starving like marvin when i get home. even though i live 15min from gym. Thus eating within an hour of getting home again. 

the point of eating after workout is to replace the nutrients you depleted from the workout. hence you see the normies bring their entire jug of protein powder and make a big show of mixing it up and spilling some on the table in the break area and then spending an unusual amount of time just shaking the mixer bottle. (you know you can just put the powder in your mixer jug at the house and add water at the gym). the more serious lifters bring a tupperware with them or buy a "my fit meal" type product at the gym. point being in the first hour or so (the anabolic window) after a workout your body allegedly absorbs 2x the amount of nutrients vs a regular hour.. ok, maybe, my contention is that your stomach/body is still absorbing your last meal to some degree. ie food is in the system already , not requiring you to rush / slam down food right away.. maybe if youve been fasting for 24 hours the anabolic window is legit... regardless.. you do you. i eat after cause im hungry. i would argue that drinking something is more important.. poweraid (sugar free) or 32oz of water is more important...  anyway...

Super best case for me has been a protein drink but using vegetable juice instead of water. mixing it after.. i havent scored any discount vegetable juice at kroger in a while and i prefer not to use water only.. goal being i want something "small" to tied me over while at the gym till i can do a sit down meal at the house when i get home and showered up.. plus its over 100 here in texas now and gas is too expensive to sit in the truck and idle for 15minutes with AC running while eating and cooling down.

Brings me to the change of plans with all these protein / keto bars. under $1 a bar is acceptable. the ones i picked up are 5grams carb or less of net carbs.. yes they taste like ass because no sugar, but its just fuel for the body. have to feed the body that rocks the party a wise man once said. So i will eat a protein bar in the break area as i update my gym notes instead of eating in the truck. so when you see the change in the meal plan for the day, thats the reason.. probably saving money by not sitting in truck. yes i could eat a full  meal in the break area but eating like that in a non comfortable high traffic area has never been my thing when i can do the same thing at the house in 20 min while not wearing pants. yeah i said it.

will then eat that full meal a bit later. 

Low Carb Meals for 14 Jun

 14 Jun

woke up at 3am and had a protein drink. was able to score some Protein Keto drinks on discount at Kroger last week,  $4+ regular price .. crazy.. $1.29 is respectable.. there are a couple brands that look similar, make sure you get the one that says KETO.. i drink about 1/3rd and then add a scoop of protein powder and some sugar free fiber. so about 300calories and another 20grams or so of protein

Protein: 30g ish , Fat: 21g, Carbs: 5 (dont count fiber or sugar alcohol but add a few from fiber), Calories: 300ish

first real meal again near 11am. super easy as usual. a one quarter section of some Owens Breakfast sausage, scrambled up with 4 eggs and a fistful of spinach. probably not enough spinach for even 1 carb.

Protein: 39g , Fat: 46g , Carb: 0 , Calories: 585 , Cost: under $1

After workout meal same as yesterday. Ground Beef, 3 eggs, velveeta, handful spinach.

Protein: 47g , Fat: 62g , Carb: 3g, Calories 775

add same snack.. package of almonds and the total for the day:

Protein: 124g, Fat: 151g , Carb: 12c , Calories 1910