{"id":117626,"date":"2019-03-06T15:59:39","date_gmt":"2019-03-06T12:59:39","guid":{"rendered":"http:\/\/ww-vb.mine.nu\/w108\/meal-prep-on-a-budget-shake-em-up-bowls\/"},"modified":"2019-03-06T15:59:39","modified_gmt":"2019-03-06T12:59:39","slug":"meal-prep-on-a-budget-shake-em-up-bowls","status":"publish","type":"post","link":"https:\/\/hameed.nwar.uk\/sa\/meal-prep-on-a-budget-shake-em-up-bowls\/","title":{"rendered":"Meal prep on a budget \u201cShake-em-up Bowls\u201d"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"580\" height=\"385\" src=\"https:\/\/www.youtube.com\/embed\/nrdag8hghns\" frameborder=\"0\" allowfullscreen><\/iframe><br \/>\n<br \/>I hear people often say that it\u2019s to expensive to eat healthy, it\u2019s cheaper to get fast food. Because of this I\u2019m often asked how to eat healthy on a budget. So how does someone eat healthy while on a budget?<\/p>\n<p>About a year ago I helped my coach Grandmaster Al Garza run a 40 and over boot camp combining fitness,  nutrition, and martial arts. For this group we created a private Facebook group for all of the participants. On this group page I made videos and posted them about nutrition and proper supplementation. So in a way this video is back by popular demand. I have been asked several times to recreate the original Shake-em-up Bowl video. So here it is for the community we are building here on YouTube.<\/p>\n<p>Shake-em-Up Bowls<\/p>\n<p>Steps:<\/p>\n<p>1: choose any lean ground meat. Ground chicken, turkey, lean beef, or combination of any two. I typically make 2lbs at a time.<\/p>\n<p>2: Choose any fibrous or combination of vegetables. I typically use frozen cut broccoli and frozen chopped spinach.<\/p>\n<p>3: choose a complex carbohydrate.Brown rice, wild rice, jasmine rice, quinoa, etc.<\/p>\n<p>4: Choose your spices. Be careful not to go overboard on sodium and sugar here. A lot of BBQ type seasonings contain sugar. In this video I used onion powder, garlic powder, and some mesquite seasoning.<\/p>\n<p>5: Cook the 2lbs of meat seasoning it while you cook it. I use a Wok pan. Once fully cooked put the meat in its own storage container.<\/p>\n<p>6: steam, or cook the vegetables and season if desired. I typically will pan stir the vegetables in the Wok with a little Olive Oil for some healthy fats. Once cooked to desired texture place vegetables in their own storage container.<\/p>\n<p>7: cook your complex carbohydrate and place it in its own container.<\/p>\n<p>8: take your meal prep containers and place your serving size of the meat, veggies, and complex carb all together in each one of your meal prep containers. Remember 15-25 grams of protein per feeding for woman and 25-35 grams for men.<\/p>\n<p>9: Shake up the bowls to create almost like a taco bowl.<\/p>\n<p>10: eat the bowl<\/p>\n<p>     By doing this simple method you are following the first 3 habits of the 5 healthy eating habits from the previous videos.<\/p>\n<p>1: Eat every 2-4 hours<br \/>\n2: Have a lean source of protein with every feeding opportunity<br \/>\n3: Have a green vegetable with every feeding opportunity.<\/p>\n<p>The ingredients for this video cost me less than $20 dollars and will give me 5 meals. That is less than $4 per meal. So who says eating healthy is more expensive<\/p>\n<p>#algarzaspremiermartialarts<br \/>\n#premiermartialarts #premierfighter #1srphorm #iam1stphorm #legionofboom #wedothework #duespaid #ironden #irondenleaguecity #IDP #fitness #nutrition #supplements #fitcop #fitcops #mma #mmastrengthandconditioning #strengthandconditioning #martialarts #garagegym #homegym #homefitness #mealprep<br \/>\n.<br \/>\n<br \/><a href=\"https:\/\/www.youtube.com\/watch?v=nrdag8hghns\">source<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I hear people often say that it\u2019s to expensive to eat healthy, it\u2019s cheaper to get fast food. Because of this I\u2019m often asked how to eat healthy on a budget. So how does someone eat healthy while on a budget? About a year ago I helped my coach Grandmaster Al Garza run a 40 &hellip;<\/p>\n","protected":false},"author":1,"featured_media":117627,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[92156,19360,40365,92157,11956,22525,22869,19990,92155,19351,20571],"class_list":["post-117626","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-33","tag-brown-food","tag-delicious","tag-eating-healthy","tag-eating-recipes","tag-food","tag-food-preparation","tag-healthy-diet","tag-healthy-eating","tag-healthy-eating-system","tag-healthy-food","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/hameed.nwar.uk\/sa\/wp-json\/wp\/v2\/posts\/117626","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hameed.nwar.uk\/sa\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hameed.nwar.uk\/sa\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hameed.nwar.uk\/sa\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/hameed.nwar.uk\/sa\/wp-json\/wp\/v2\/comments?post=117626"}],"version-history":[{"count":0,"href":"https:\/\/hameed.nwar.uk\/sa\/wp-json\/wp\/v2\/posts\/117626\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hameed.nwar.uk\/sa\/wp-json\/wp\/v2\/media\/117627"}],"wp:attachment":[{"href":"https:\/\/hameed.nwar.uk\/sa\/wp-json\/wp\/v2\/media?parent=117626"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hameed.nwar.uk\/sa\/wp-json\/wp\/v2\/categories?post=117626"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hameed.nwar.uk\/sa\/wp-json\/wp\/v2\/tags?post=117626"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}