in a large wok, spray pam and 2 tbsp healthy oil. 
saute 2 gloves of  shallots and 2 tbsp chopped garlic , add rice and drained red beans,

season with sea salt…

makes approx 8 servings.

it will  last all week as your healthy carb

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This week: 5oz chicken breast cutlets and 4 oz salmon

Ronzoni high grain pasta with red beans stirfried in 1 tbsp of coconut oil and 1 tbsp of chopped garlic and sea salt.
I made 7 servings and each serving is approx 9 grain of fiber and about 250 calories

Stir fried green string beans with 1 tbsp olive oil and garlic and sea salt.

Here’s a fast and simple way to know if you’re really eating a single portion.

Carbohydrates

• What it is: As the body’s main fuel source, carbohydrates help build energy for the brain and muscles. Carbs  include whole grain breads, pastas, brown rice, couscous, quinoa and potatoes.
• Portion Size:  A fistful is equal to one serving of carbs (this will increase if you’re training intensely).

Protein

• What it is: Protein helps build muscle and maintain the immune system. Protein  sources include fish, chicken, turkey and beef.
• Portion Size:  A palm full is an appropriate portion (this may slightly change with activity level—Goal: 0.8 – 1 gram per pound of body weight per day)

Fat

• What it is: Healthy fats repair cells, help transport and absorb fat-soluble vitamins (A,D,E, and K), and help regulate blood sugar.
  Healthy fats  include olive oil, avocado and nuts.
• Portion Size: Add in small amounts at each meal and snack (examples: 8 almonds, 1 teaspoon of olive oil, 1 tablespoon of peanut butter, 1/4 avocado are all equal to a single serving)

Today is Sunday March 13th and i just spend 90 minutes today and 20 minutes
yesterday preparing my main meals for the week.

Saturday i cooked jasmine white rice and 6 serving of grass feed chili,
lean with some kidney beans and lots of spices for taste.

Sunday i cooked 1.5 pounds of shrimp with garlic,
a vegetable stirfry with 3 pounds of brocolli and 1 lb of aparagas with 1 tbsp of oil and garlic.

I also cooked Barilla high grain omega 3 pasta (3 cups cooked)

Now I put it all together…  added half veg stirfry to shrimp added some lite terriki sauce.  got 3 meal size containers added 1/2 c cooked rice and put 1/3 shrimp veg stirfry into each container as shown above.

add the other half of veg stirfry to high grain pasta and then spilt that into 5 servings.  These 5 serving will be served with the left over “skatewing” fish or chili.

Now i have 8 meals ready to go plus another 4 servings of chili for my spouse

 they are your best friend when it comes to managing your weight,
reducing body fat, and keeping your arms, legs, abs and glutes tight and shapely.

No bulk just a beautiful lean contured body!

He passed the test and now serves to protect our texas/Mexico borders…

Yeah Jonathan

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Season chicken breast and bake with 1/2 quality chicken broth

cooked brown rice with quality chicken broth and poultry seasoning

Stirfry 2 pounds of spinach with 1 tbsp coconut oil and 2 tsp of water as needed.

Men increase portion sizes