12jun
Evening meal pretty simple and cheap and low carb.. few months back caught a crazy markdown on bags Tilapia at Kroger.. i dont recall tilapia ever being on sale.. the rule of thumb is about $1 per fillet so these bags were about half price.. got a dozen. Also these sausages are on markdown, they dont seem to sell well, i could get some nearly every time i shop but $1.99 is about 20cents on the dollar price. i have multiple tilapia recipes but for ease of cooking im using a fish fry breading Kroger has going for .99 cents. they must have had 100 in the bin at least. I add some cajun spice to the mix.
Rinse the fish and hand dip into the breading mix.. i just let the moisture from the rinse act as the wash for the breading. put in the wok, after flipping i add the sausage just to heat. they are precooked but just to get them warmed up
Add a tomato, some mustard, some tartar sauce. Final macros:
Protein: 48
Fat: 14
Carb: 5 - stats come out to 1 but im going to be generous and round up for the breading dusting and the ranch/tartar
Calories: 350ish
Cost of Meal: Fish-$1 , sausage 25cents, tomato .88lb, ... call it $2 bucks
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After workout meal
being sunday i generally dont eat until after my workout, preferring to have an empty of stomach as possible. usually working out at about 1pm . so figure first meal around 2-3pm. Not a earth shattering selection here but slightly different.
Today bacon and eggs after workout. couple days back scored some half price bacon and 30pack medium eggs going at $4.00 at Kroger. i cut the bacon package down the middle and cook in a wok. save the other half for another meal. so reading the label, half the pack is about 22g of fat including saturated fat. eating saturated fat LOWERS your bad cholesterol and is necessary for testosterone production.. i can provide plenty of vids/literature if you still cling to the outdated belief that fat is bad, the only "bad" fat is trans fat.
so after removing the bacon to a plate, i do not drain the wok. those drippings are the fat that i want. just like old school grandma did it, i add 5 eggs to it and just scramble them up.. salt and pepper. good to go. tastes fine to me.. everyone is different, some wisk eggs first, some add milk, some add butter, even heard about the trend to add tablespoon soy sauce instead of using salt. i want all that saturated fat.
Final macros: (you have to use the term "macros" or else you will not be "cool")
Protein: 52g
Fat:42g
Carbs: 0
Calories: 570
Cost for meal: $2.20ish
keeps with the goal of about 500-600calories per meal. you can tinker with the sizing by adding/subtracting an egg for +/- 60 calories each. a different version is cut the bacon even smaller and just add the eggs right in with the bacon/fat. just did this version for picture taking.
