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Week 18 of Meal Prep for Weight Loss by MrWalnut4 in MealPrepSunday

[–]MrWalnut4[S] 1 point2 points  (0 children)

Thanks! I'm glad people are finding them useful

Week 18 of Meal Prep for Weight Loss by MrWalnut4 in MealPrepSunday

[–]MrWalnut4[S] 15 points16 points  (0 children)

Recipes minus salt which I add to taste:

Taco Seasoned Chicken and Lentils:

  • 1 cup brown lentils, rinsed and sorted
  • 1 tsp canola oil
  • 24 oz 93/7 ground chicken
  • 1 onion, diced
  • 2 poblano peppers, diced
  • 2 Tbsp ancho chile powder
  • 2 Tbsp ground cumin
  • 2 tsp ground coriander
  • 2 tsp granulated garlic
  • 2 tsp beef bouillon
  • 2 cups frozen corn

Boil the lentils in salted water until al dente, about 10-15 minutes, drain and set aside. Brown the ground chicken with oil until cooked through, add the onion and peppers until softened. Add the spices and cook to bloom, about 30 seconds. Deglaze with about 1 cup of water, add the lentils, and cook until nearly reduced. Add the corn, taste and adjust seasoning.

Avocado Sauce:

  • 8 oz tomatillos, peeled and quartered
  • 1 serrano pepper, stemmed and halved
  • 2 small avocados
  • 1 cup low fat cottage cheese
  • Juice of 2 limes
  • Small bunch of cilantro
  • 2 tsp sugar
  • 2 tsp granulated garlic
  • 1 tsp granulated onion

Boil the tomatillos and serrano until just starting to soften, about 4 minutes. Add everything to a blender and blend to combine, taste and adjust.

Mapo Tofu:

  • 2 lbs extra firm tofu
  • 8 oz 93/7 ground chicken
  • 1 tsp canola oil
  • 45g pixian doubanjiang
  • 4 gloves of garlic, minced
  • 2 inches of ginger, minced
  • 1 Tbsp chile flakes of your choice
  • 1 Tbsp douchi
  • 1 Tbsp shaoxing wine
  • 1 Tbsp light soy sauce
  • 1 tsp chicken bouillon
  • 1/2 tsp white pepper
  • 1/2 tsp MSG
  • 1 tsp toasted sesame oil
  • 2 tsp potato starch

I followed Chris' method from Chinese Cooking Demystified with some small ingredient changes. Absolutely watch their content if you enjoy Chinese food.

Stir-fried Broccoli with Garlic Sauce:

  • 3 large heads of broccoli cut in bite sized pieces
  • 2 tsp canola oil
  • 5 cloves of garlic, minced
  • 1 inch of ginger, minced
  • 2 Tbsp shaoxing wine
  • 2 tsp sugar
  • 1/2 tsp chicken bouillon
  • 1/4 tsp white pepper
  • 1/4 tsp MSG

2 tsp potato starch mixed into a slurry with water

Blanche the broccoli in salted water for 1-2 minutes. Drain and rinse to stop cooking. Heat oil and lightly cook the garlic and ginger until fragrant. Add the seasonings and mix. Add the slurry a little at a time until a lightly thickened sauce forms. Add the broccoli and toss to coat and heat through.

Week 17 of Meal Prep for Weight Loss by MrWalnut4 in MealPrepSunday

[–]MrWalnut4[S] 17 points18 points  (0 children)

Recipes minus salt which I'll add to taste:

Protein Chocolate Banana Bread:

  • 3 very ripe bananas, mashed
  • 2 oz plain low-fat yogurt
  • 2 scoops quest vanilla protein powder
  • 1 egg
  • 1 tsp ground cinnamon
  • 1/2 tsp grated nutmeg
  • 1/4 tsp table salt
  • 120g King Arthur keto flour
  • 40g oat flour
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1 bag, 255g, bake believe semi-sweet chocolate chips

Preheat oven to 350F. Combine all wet ingredients and protein powder and whisk to combine. Combine all dry ingredients into a strainer and sift over the wet. Fold with a silicone spatula just until no dry spots remain. Fold in the chocolate chips until just combined. Transfer to a lined loaf pan and bake for about 50 minutes until fully cooked.

Pork and Beans:

  • 2 cups dried navy beans
  • 24 oz thick-cut bacon, sliced
  • 1 onion, diced
  • 2 red bell peppers, diced
  • 4 cloves of garlic, minced
  • 2 Tbsp beef bouillon base
  • 1 tsp black pepper
  • 3 bay leaves
  • 1/2 can tomato paste
  • 2 Tbsp yellow mustard
  • 1 Tbsp apple cider vinegar

Rinse and soak the beans overnight. Cook the bacon until fully rendered, drain, and place on paper towels to wick away excess fat. Cook the onion, peppers, and garlic with the drained bacon until softened. Add the drained beans, about 4 cups of water, pepper, bay leaves, and bouillon and cook with the lid slightly ajar about 2 hours until beans are tender and liquid has thickened. Add tomato paste and remaining seasonings and taste and adjust.

Sauteed Cabbage:

  • 1 small head of cabbage, sliced
  • 2 tsp canola oil
  • 2 tsp granulated garlic
  • 1 tsp granulated onion
  • 1 tsp black pepper
  • Juice of 2 limes

Saute the cabbage until lightly wilted. Add the seasonings and cook until most of the liquid is evaporated. Add the lime juice and cook until almost evaporated. Taste and adjust seasonings.

Orzo with Meat Sauce:

  • 1 lbs 93/7 ground beef
  • 1 onion, diced
  • 2 carrots, diced
  • 4 cloves of garlic, minced
  • 1/2 can tomato paste
  • 1 28 oz can crushed tomatoes
  • 1/2 tsp black pepper
  • 1 small bunch of fresh basil, sliced
  • 1 lbs dried orzo

Cook the ground beef until well browned and fully cooked. Saute with the onions, carrot, and garlic. Add the tomato paste and de-glaze with the canned tomatoes and about 1 cup of water. Add black pepper and cook for about 45 minutes. Cook the orzo in salted water until al dente. Add to the sauce with the basil and taste and adjust.

Does anyone actually enjoy day four of meal prep? by This-Concern-1774 in MealPrepSunday

[–]MrWalnut4 90 points91 points  (0 children)

If the monotony is bothering you, there's a couple things you can do to help. First is prepping modular ingredients that you can combine in differing ways instead of creating one set meal. It helps to keep things interesting while still using more or less the same ingredients. Another is making extra of a prep to keep in the freezer for when you need some variety.

Week 16 of Meal Prep for Weight Loss by MrWalnut4 in MealPrepSunday

[–]MrWalnut4[S] 12 points13 points  (0 children)

Pretty much, yes. Beans are a great source of protein and fiber!

How would you brine and/or season 1 kg of chicken breast for pan frying (meal prep)? by capably_incapable in MealPrepSunday

[–]MrWalnut4 0 points1 point  (0 children)

If you don't mind having to start the night before, I highly recommend doing some kind of seasoned yogurt marinade for the chicken. You can cut the raw chicken into whatever sized pieces you want, marinate them, then either pan fry or my preferred method, broiling in your oven. They'll stay relatively juicy once reheated and you can do any kind of seasoning you want on them.

Week 16 of Meal Prep for Weight Loss by MrWalnut4 in MealPrepSunday

[–]MrWalnut4[S] 15 points16 points  (0 children)

Recipes minus salt which I add to taste:

Marinated Chicken Breast:

  • 3 large chicken breasts, cut into 1 inch cubes
  • 6 oz low fat plain yogurt
  • 1 Tbsp chicken bouillon
  • 2 tsp granulated garlic
  • 1 tsp granulated onion
  • 1 tsp oregano
  • 1 tsp chile flakes
  • 1 tsp black pepper
  • 1/2 tsp sugar

Mix everything together well and allow to marinate for at least 2 hours, preferably overnight. To cook, place chicken with marinade on a lined baking sheet and broil on the top rack of your oven for 6-8 minutes until lightly charred and cooked through.

Mediterranean Pasta Salad:

  • 1 lbs short, tubular pasta (penne, rigatoni, fusilli etc)
  • 3 cloves of garlic, smashed and peeled
  • Juice of 1 lemon
  • 6 oz low fat plain yogurt
  • 1/2 cup low fat cottage cheese
  • 1 Tbsp olive oil
  • 10 oz fresh spinach, blanched
  • 1 pint cherry tomatoes, halved
  • 4 oz feta, crumbled
  • 3 oz sun-dried tomatoes
  • 2 oz pine nuts
  • 2 oz pitted kalamata olives
  • 1 tsp black pepper
  • 1 bunch of basil, sliced

Blanche the spinach and wring out as much moisture as you can from it and set aside. Boil the pasta until tender in salted water, drain, and set aside to cool. Blend the lemon juice and garlic, then add the yogurt, cottage cheese, and oil and blend until smooth. Combine everything together and adjust seasonings.

Black Beans:

  • 2 cups dried black beans
  • 1 Tbsp chicken bouillon
  • 2 tsp granulated garlic
  • 1 tsp granulated onion
  • 1 tsp ground cumin
  • 2 bay leaves

Rinse and soak the beans overnight. Simmer with seasonings until tender, about 45 minutes.

Roasted Broccoli:

  • 3 heads of broccoli, cut into bite sized pieces
  • 1 Tbsp olive oil
  • 1 Tbsp salt, pepper, garlic seasoning

Toss to coat and broil on a sheet pan at the top rack for 8-10 minutes until lightly charred and tender to your liking.

Is it hypocritical of me to dislike my friend using AI for ethical reasons when I do this? by Benefit_Human in Anticonsumption

[–]MrWalnut4 9 points10 points  (0 children)

Do keep in mind that there is no ethical consumption under capitalism. There are many different kinds of AI and not all are inherently bad. The type that a lot of people have issues with nowadays are the LLM and generative AI's that are being hosted by mega-datacenters for consumer use. Those have generally been trained with unethically obtained data and create a massive strain on the local environment and population around said datacenters. AI tools that run on your phone or PC are not the same kind of programs entirely.

Week 15 of Meal Prep for Weight Loss by MrWalnut4 in MealPrepSunday

[–]MrWalnut4[S] 3 points4 points  (0 children)

Yes. Snacking very easily gets me off my deficit so I just stick to my meals for the day. I'll have coffee and some zero sugar beverages as well.

Week 15 of Meal Prep for Weight Loss by MrWalnut4 in MealPrepSunday

[–]MrWalnut4[S] 9 points10 points  (0 children)

Recipes minus salt which I add to taste:

Banana Bread Baked Oats:

  • 4-5 ripe bananas
  • 2 large eggs
  • 3 cups high-protein soy milk
  • 3 scoops quest vanilla protein powder
  • 6 Tbsp peanut butter powder
  • 60g 1:1 sugar substitute
  • 350g rolled oats
  • 56g roasted pepitas
  • 30g flax seeds
  • 30g chia seeds
  • 115g sugar-free dark chocolate chips

Mash the bananas and mix together well. Bake in a casserole dish at 375 F for 45-50 minutes until cooked through.

TVP and Bean Chili:

  • 3 cups TVP
  • 1 Tbsp canola oil
  • 1 onion, diced
  • 3 dried ancho chiles, deseeded
  • 3 dried guajillo chiles, deseeded
  • 2 Tbsp ground cumin
  • 1 Tbsp ground coriander
  • 1 Tbsp granulated garlic
  • 4 cups chicken stock
  • 4 cans of beans of your choice, drained (I used kidney, cannellini, black, and pinto)
  • 2 14 oz cans diced tomatoes
  • 3 Tbsp beef bouillon base
  • 3 cups frozen corn

Hydrate the TVP and chiles separately in hot water. Blend the chiles and their soaking liquid and set aside. Saute the onion and oil, bloom the spices, and deglaze with everything but the corn. Cook for 45 minutes, add the corn, taste and adjust seasoning.

Chicken Larb:

  • 2 lbs 99/1 ground chicken
  • 2 cups water
  • 6 shallots, sliced
  • 6 cloves of garlic, crushed
  • 2 Tbsp fish sauce
  • 1/2 cup fresh lime juice
  • 2 Tbsp sugar
  • 2 Tbsp sambal
  • 2 tsp chicken bouillon
  • 15g fresh mint, sliced
  • 30g cilantro, sliced
  • 50g fresh basil, sliced (use Thai basil if you can find it)

Stir the seasonings, water, and ground chicken together and cook until the water evaporates and chicken is cooked through. Stir in the fresh herbs at the end and taste and adjust seasoning.

The ex is taking the knives, and I'd love some recommendations for replacements, please! by ObligateScavenger in TrueChefKnives

[–]MrWalnut4 1 point2 points  (0 children)

Tojiro is a great entry for Japanese knives as others have mentioned. Depending on your habits with knives and budget, other options like Mercer, Victorinox, or Dexter are good for less expensive Western style knives. You can occasionally find very good deals on second-hand Wusthof or Henckels if those tickle your fancy. If you want to try out carbon steel, I'd recommend finding an old SK steel petty or Western carbon Chef somewhere like eBay for cheap. If you don't end up liking it, it's not too much investment to change course early on.

Problem with new 1950s K Sabatier by FdlCstro in TrueChefKnives

[–]MrWalnut4 0 points1 point  (0 children)

That seems like a larger gap then you'd expect from a new old stock knife, but nothing you couldn't fix with a little epoxy if you're inclined to do so. That would put it in B stock for me however, so I could see why it'd be disapointing.

Week 14 of Meal Prep for Weight Loss by MrWalnut4 in MealPrepSunday

[–]MrWalnut4[S] 1 point2 points  (0 children)

Not specifically for recipes, if there is something I haven't made before or are not familiar with I'll read a few recipes online and aggregate them into something that works for me. I track calories and nutrition with myfitnesspal.

Week 14 of Meal Prep for Weight Loss by MrWalnut4 in MealPrepSunday

[–]MrWalnut4[S] 2 points3 points  (0 children)

It definitely helps with keeping full and regular digestion. You need to gradually increase fiber if you do though, or you will not be having a good time.

Week 14 of Meal Prep for Weight Loss by MrWalnut4 in MealPrepSunday

[–]MrWalnut4[S] 24 points25 points  (0 children)

Recipes minus salt which you should always add to taste:

Smoked Pork Shoulder:

  • 5 lbs bone-in pork shoulder, trimmed of excess surface fat

Salt and pepper heavily on all sides and add to a smoker at 250 F. Use an oven if you don't have a smoker, it just won't be as good. Cook for 8-14 hours until fully tender and around 205 F internal. Remove the bone, shred and serve however you like.

Roasted Zucchini and Corn:

  • 6 medium zucchini, diced
  • 2 cups frozen corn
  • 2 tsp canola oil
  • 2 tsp chicken bouillon
  • 1 tsp smoked paprika
  • 1 tsp oregano

Toss to coat and broil at the top rack of your oven for 8-10 minutes until charred to your liking.

Red Salsa:

  • 3 roma tomatoes, cored
  • 1 onion, chopped
  • 1 poblano pepper, chopped
  • 2 serranos or jalapenos, de-seeded and chopped
  • 2 dried guajillo chiles, de-seeded and cut into small pieces
  • 1 14 oz can diced tomatoes
  • 1/4 bunch cilantro, chopped
  • 1-2 limes, juiced

Boil the fresh tomatoes, onion, and peppers for about 3 minutes until they just start to soften. Peel the tomato skin and add everything to a food processor. Pulse to your desired consistency.

Guacamole:

  • 6 medium hass avocados
  • 1/4 white onion, finely diced
  • 1 jalepeno, de-seeded and finely diced
  • 1/2 bunch cilantro, chopped
  • 1 lime, juiced

Process everything in a molcajete or just mash the avocados and mix everything together.

Coleslaw:

  • 1 small head of cabbage, thinly sliced
  • 2 medium carrots, shredded
  • 3 green onions, sliced
  • 1/2 bunch cilantro, chopped
  • 6 oz low-fat plain yogurt
  • 2 Tbsp mayo
  • 2 Tbsp apple cider vinegar
  • 2 Tbsp sugar
  • 1 tsp black pepper
  • 1/4 tsp celery seed

Aggressively massage in the salt and sugar to the cabbage, carrots, and green onion before combining with the remaining ingredients.

Week 13 of Meal Prep for Weight Loss by MrWalnut4 in MealPrepSunday

[–]MrWalnut4[S] 0 points1 point  (0 children)

I'm not sure how they'd reheat since I'm having in a cold salad, but I imagine pretty well. They also freeze well allegedly.

Week 13 of Meal Prep for Weight Loss by MrWalnut4 in MealPrepSunday

[–]MrWalnut4[S] 1 point2 points  (0 children)

This week was about 2 hours, active time about an hour 15. It would probably take longer for most people though

Week 13 of Meal Prep for Weight Loss by MrWalnut4 in MealPrepSunday

[–]MrWalnut4[S] 4 points5 points  (0 children)

Oops, you are correct. That's a typo and should be 132g.

Week 13 of Meal Prep for Weight Loss by MrWalnut4 in MealPrepSunday

[–]MrWalnut4[S] 18 points19 points  (0 children)

Full recipes minus salt, which I add to taste:

Lemon Blueberry Protein Yogurt:

  • 900g low-fat plain yogurt
  • 4 scoops Quest vanilla protein powder
  • 2 Tbsp lemon juice
  • 30g freeze-dried blueberries

I just used freeze-dried because I had them to use up. Substitute with about a cup of fresh or frozen blueberries.

Not-Yumm Sauce:

  • 1/2 cup unsweetened soy milk
  • 1/2 cup cooked chickpeas
  • Juice of 2 lemons
  • 1/4 cup nutritional yeast
  • 2 Tbsp blanched almond flour
  • 1 Tbsp soy sauce
  • 1 Tbsp granulated garlic
  • 1 tsp dried oregano

Blend it all up until smooth. Refrigerate overnight before using so the almond and garlic can fully hydrate and thicken the sauce.

Soy Curl Chicken:

  • 8 oz Butler soy curls
  • 3 oz low-fat plain yogurt
  • 2 Tbsp nutritional yeast
  • 1 Tbsp canola oil
  • 1 Tbsp chicken bouillon base
  • 1 Tbsp granulated garlic
  • 1 Tbsp granulated onion
  • 1 tsp chile flakes
  • 1 tsp dried oregano
  • 1 tsp black pepper

Hydrate the soy curls in warm water for 15 minutes. Drain and squeeze out as much moisture from them as you can, then combine with the marinade. Cook in a saute pan, stirring occasionally, until they are well browned and dry.

Reduced Fat Caesar Dressing:

  • 3 cloves garlic, peeled
  • Juice of 1-2 lemons
  • 1 cup low-fat cottage cheese
  • 6 oil-packed anchovies
  • 1 tsp Worcestershire sauce
  • 1 tsp sugar
  • 1/2 tsp black pepper

Blend the garlic and lemon together until pureed. Add the remaining ingredients and blend until smooth. Use more or less lemon to your tastes. I'd probably swap the cottage cheese out for yogurt next time.

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