BRO Basic Plan – Chicken, Rice, and Broccoli

You will be so bro and ripped after these meals LOL But really, this is a basic/common bodybuilding meal. Super easy to track macros. It’s 3 simple items that go together well and are easy to track.

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• Buy boneless, skinless chicken breast in bulk (If you watch it, you can find it for around $2/lb normally)
• Butterfly breast to make them thinner (or pound them out)
• Season – A good pick is Grill Mates Montreal Chicken Seasoning (they even have low sodium options)
• Pre-heat grill to medium, lightly spray grill with non-stick grill spray, and COOK!
• This normally takes about 6-7 minutes a side to get done. Use a thermometer when in doubt!

Bro Basic Rice

• Cook brown rice by directions on box!

Broccoli 

• You can pick up those steamer bags or use froze (For froze just reheat in some water until warmed).
• You do want to “cook” these once as you will just be re-heating it later.

Make your meals for your macros!

So here is where everyone can be different. If I weight out and put in 6 oz of cooked chicken, 1/2 C rice, and 1 C broccoli – I will get a meal that is 420 Calories with 55g Protein, 32g Carbs, and 6g Fat with 8g Fiber! Awesome macros that can help your Fat Shredder plan. Make 5 days of this and you are set for lunches for the week.

What you’d need for 5 lunches – 2lb 4oz raw chicken, 2.5 C cooked rice, and 5 cups cooked broccoli.

Burrito Bowls

Easy and fast! You will look forward to these! Ingredients: ground meat, rice, black beans, salsa. OPTIONAL – greek yogurt to top.

Taco Meat (lean, lean, lean beef or lean turkey)

• Brown meat and DRAIN all the fat.
• Add taco seasoning and follow package (there are low sodium options here too if you need that)
• Set aside until you combine in your container.

Bro Basic Rice

• Cook brown rice by directions on box!

Black Beans

• Grab a can or use dried beans (a little longer process… google it if you need directions on preparing dried black beans).
• Open said can but leave lid attached just a bit.
• Drain beans.
• Pour into bowl or pot.
• Then heat until warm (doesn’t have to be too long)
• Set aside.

Make you meals for your macros!

In your container, layer 1/2 C rice, 1/2 C beans, and 6 oz cooked taco meat (this was 95% lean beef). Top with 2-4 TBSP of salsa. If it works in your macros, try topping with 2 TBSP of plain 0% greek yogurt in place of sour cream. I doubt you’ll be able to tell the difference! 499 Calories 52P,  46C,  9F, and 9 Fiber. That was with 2.0 oz of 0% Greek Yogurt too!

What you’d need for 5 meals – 2lb 4oz raw ground beef or turkey, 2.5 C cooked rice, 2.5 cups cooked black beans, salsa as needed, and greek yogurt as desired.

*** You can add things like bell peppers, onions, chopped up tomatoes with little to no change in the macros. Load up the veggies! ***

Chili with Chicken and Beans

More labor intensive… but cook it once and enjoy all week!

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• 1 T olive oil
• 1 T cumin seeds
• 2 onions, finely chopped
• 5 cloves of garlic, coarse chop
• 1 green pepper, chopped
• 2 lb chicken breast in small cubes (1/2″ – 1″)
• 1 T chili powder
• 1 t dried oregano
• 1 bay leaf
• 28 oz  can diced tomatoes
• 2.5 cups chicken broth
• 2 – 15 oz cans kidney beans (drain/rinse)

In a large pot, heat oil and cumin over medium heat until cumin is toasted. Add garlic, peppers, and onion. Cook until tender and golden (~15 minutes).

DURING THE VEGGIE BROWNING… Pre-cook chicken in skillet with Pam or a little oil. Sear all sides, 2-3 minutes in all. Set aside. (final cooking will be in the chili)

Back to the pot. Add chili powder, bay leaf, and cumin. Cook for 30 seconds and add the tomatoes (juice and all). Stir and bring to a simmer. Add broth and beans. Stir.

Bring to a simmer and then reduce heat to medium/low/ Gentle simmer, uncovered until it thickens (~45 minutes). Add in chicken and cook until chicken is tender, about 15 more minutes.

Portion out for your macros!

Each serving is roughly 372 calories, 45g protein, 36g carbs, and 6g fat.