I like to cook but I do not have a lot of extra time to do it.  When I cook I usually make enough for several days. Here is a quick video that shows how I can make meals for several days with about a half hour time investment.  Its not fancy, it may not even be pretty, but it gets the job done, (kinda like me!)  Also i don’t follow recipes or measure stuff when I cook (just like mama) but here is a basic breakdown of what I put in the chili.

1 pound ground turkey

1 pound buffalo

1/2 head garlic

1 large can diced tomatos

2 cans tomato sauce

2 cans mushrooms

1 can chick peas

1 can kidney beans

sea salt, pepper Mrs. Dash, cayenne  pepper, oregano, and hot sauce to taste.

To achieve long term success in any fat loss or muscle building program, regular compliance to the eating plan is essential.  Breakfast seems to be one of the hardest meals for new clients to get their heads around.  The thought of standing over a stove first thing in the morning appeals to very few people.  The result is  quick, convenient , packaged, processed, food like products, that required little or no prep being eaten for the first meal of the day.  The millions of bagels and boxes of cereals have to be eaten by someone I guess, but not by you if you want to see results.  Check out this video I made of me making my own breakfast. By making efficient use of a few appliances, I can make a healthy, muscle friendly breakfast in the time you can pour a bowl of goofy loops. Enjoy.

A common misconception is that when you are eating for maximum fat loss all food must be dry and bland. The truth is with a little imagination you can make low calorie dressings and sauces that will keep you on track to those ripped abs and not make you dread the thought of eating another vegetable. Here is quick and easy salad dressing. This makes 16 servings so you can keep it in the fridge and use it as needed.

Balsamic Vinaigrette
1 1/2 cups balsamic vinegar

2 tablespoons lemon juice

6 tablespoons Dijon mustard

4 teaspoons green onion chopped

4 teaspoons fresh basil chopped

2 teaspoons olive oil

black pepper and salt to taste

This tasty dressing only has 14 calories per serving. Remember it makes 16 servings so measure accordingly. Enjoy!

If you have a little time and like to try something different, here is a recipe for burgers that pack a lot of protein and taste great. You can use a whole grain bun or pita or my favorite, wrap in a lettuce leaf. The spices are optional depending on your taste preference.

2 teaspoons Chinese Five-spice powder
1 tablespoon grill seasoning such as a Steak Seasoning
2 garlic clovers, minced
1 in piece of ginger, peeled and minced
5 scallions, 2 finely chopped and 3 cut into thirds then thinly sliced
3 tablespoons tamari (dark aged soy sauce)
2 tablespoons olive oil
12 shitake mushrooms, stems removed and thinly sliced
1/2 pound shredded cabbage
3 tablespoons hoisin sauce (chinese barbecue sauce)
1 fresh pineapple, cored, cut into chunks

Heat a nonstick skillet or grill pan over medium-high heat. In a medium bowl, combine the meat with the five-spice powder, grill seasoning, garlic, ginger, finely chopped scallions, tamari, and a drizzle of olive oil.

Mix and then separate the meat into quarters and form 4 patties. Cook the burgers for 6 minutes on each side.

Heat a nonstick skillet over high heat. Add the 2 tablespoons of vegetable oil. Cook the shitakes for 2 minutes, add the cabbage, and stir-fry for 3 minutes more. Add the sliced scallions and hoisin sauce, toss to combine, and remove from the heat.

Serve the burgers piled high with mu shu slaw on top. Serve with chunks of fresh pineapple if you like.

Makes 4 servings.

Here is a easy, great tasting, high protein sandwich you can make for 4 people or keep in the fridge for 4 of your own meals. Eating for fat loss does not have to be bland and boring. Enjoy!

2 bone-in skinless chicken
breast halves, (about 1 1/2 pounds)
4 cups water
2 tablespoons kosher salt
1/4 cup non-fat yogurt
1/4 cup low-fat mayonnaise
1 tablespoon freshly squeezed lime juice
1 1/2 teaspoons Madras-style curry powder
1 teaspoon grated fresh ginger
1/3 cup chopped flat-leaf parsley
3 tablespoons sliced almonds
1/4 fresh pineapple, diced (about 1 1/4 cups)
1 bunch watercress, stems trimmed
4 slices wheat bread or 2 whole wheat English muffins, toasted

Put the chicken in a saucepan
along with the water and salt. Bring just to a boil then reduce to a
gentle simmer. Cook, covered, just the chicken is just firm, about 15
minutes. Set chicken aside off the heat, to cool and finish cooking
in the liquid. When cool, pull apart by hand into shredded bite-size
pieces.

Whisk yogurt, mayonnaise, lime
juice, curry, grated ginger and parsley in a bowl. Add chicken, almonds,
and pineapple, and fold to coat evenly. Make open faced sandwiches with
the salad and watercress on the bread or muffins. Serve.

Nutrition
Information
Nutritional
Analysis per serving Calories
288
Fat
7 grams Saturated Fat
1 gram
Carbohydrates
26 grams Fiber 4
grams
Protein
32 grams