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

Very exciting!

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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)

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chicken meatloaf, seasoned baked red potatoes, stirfry brocilli and califlower
3/4 pound of ground cooked Bison (95% lean)
2 chicken cultets.

5am Breakfast: 
10 grain hot cereal (1/4 cup dry) cooked with ½ water and ½ heb skim mootapia (can use lite coconut mik instead of skim) with ¼ c blueberries , 1 tbsp of flaxseed meal, 1 tsp stevia

830am: protein shake with scoop of miracle greens

10am
½ c breakstone  cottage cheese
½ mixed berries
¼ c of Barely fit granola

Noon:
5 Egg whites w/1 small red potatoe
or 1 c  june’s tuna salad on bed of greens  (can add 2 thin slice of avocado) and  1/3 c plain beans

3pm

Protein shake or 3 oz of Bison, tuna or chicken with an apple

Dinner: (3 hours before bed)

Chicken meatloaf or chicken cutlet
stirfry veg 2 cups
¼ c of red potatoes or beans

“T” bar row with deadlifts and leg curls, 3 sets,

“T” bar row with Lat pull back to “T” bar row, 3 sets,

Smith heavy lunge 5 sets, 15 reps per leg,

finshed with deep squats and plyo jump squats.. my glutes hurt already!

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