Posted by Tom Talks on Aug 8, 2019
Print Recipe Parmesan Bacon Egg Bites 43 Cal, 0.5g Carb, 3.3g Fat, 2.9g Protein Servings egg bites Ingredients 8 Eggs8 strips bacon1.5 cups Mixed Shredded Cheese0.5 cups Parmesan cheese1 cups Cottage Cheese0.5 cups Heavy Cream2 tsp salt Servings egg bites Ingredients 8 Eggs8 strips bacon1.5 cups Mixed Shredded Cheese0.5 cups Parmesan cheese1 cups Cottage Cheese0.5 cups Heavy Cream2 tsp salt Instructions Cook the bacon. After it's dried and hardened, crumble the bacon into small pieces. Add eggs, cheeses, cottage cheese, cream, and salt into a blender. Blend into a smooth paste. Pour egg mixture into silicone egg molds until about 3/4th full. Sprinkle in bacon bits into silicone egg molds. Cover egg molds with included lids. Pour 1 cup of water in the bottom of your Instant Pot. Place silicone egg molds into Instant Pot on a trivet. Set Instant Pot to steam for 8 minutes. Once the 8 minute steam timer goes off, natural pressure release for 10 minutes. Then quick release the rest of the pressure. Recipe Notes This recipe is best done with an Instant Pot pressure cooker. You can bake these in the oven, but it will not be as moist as using an Instant Pot. For oven baking, bake in muffin tins at 350F for 20 minutes. You can find the Instant Pot here on the meal prep equipment page. You will need silicon egg molds with lids for this recipe. One Instant Pot can hold 2 egg molds. Chunks of potatoes or sausage also work well with this recipe. Bake the potatoes before adding them into the egg molds. Powered by WP Ultimate...
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Posted by Tom Talks on Jan 17, 2019
Print Recipe Loaded Pulled Pork Potatoes 700 Cal, 75g Carb, 15g Fat, 66g Protein Servings servings Ingredients 6 lbs Pork loin or pork chops4 cups Dr. Pepper2 cups BBQ sauce1 White onion (chopped in half)1 tbsp onion powder1 tbsp garlic powder1 tbsp salt Servings servings Ingredients 6 lbs Pork loin or pork chops4 cups Dr. Pepper2 cups BBQ sauce1 White onion (chopped in half)1 tbsp onion powder1 tbsp garlic powder1 tbsp salt Instructions Cut pork into chunks about the size of your fist Coat pork with seasoning Place all ingredients into a pressure cooker or crock pot Pressure cook on Manual High for 50 minutes. (If using a crockpot, cook on low for 8-10 hours or high for 5-6 hours) Remove pork and shred with fork (or hand mixer) OPTIONAL: Top shredded pork with left over juices OPTIONAL: Assemble the pork with the other baked potato ingredients Recipe Notes Pork chops are similar to chicken breast. It tends to be dry. If your goal is weight loss, then only add the minimum amount of juices to the shredded pork to make it palatable. Pulled pork can be cooked in bulk and freezes well. It is very versatile in what it is served with, (tacos, baked potatoes, sandwiches, etc.). If you wish to increase calories and gain weight, consider adding extra sauce, BBQ sauce, and eat the pulled pork as a sandwich. My favorite way to eat pulled pork is over a baked potato for a calorie light meal that is incredibly filling. BAKED POTATO INGREDIENTS 300g/10oz potato 8oz pork loin 2 tbsp shredded cheese 2 oz fat free yogurt 1.5 tbsp bacon bits 1/4 cup diced white onions Powered by WP Ultimate...
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Posted by Tom Talks on Nov 2, 2017
Print Recipe Kabocha Curry 435Cal, 69g Carbs, 7g Fat, 21g Protein - NOTE: Minimum 12L+ stock pot size Servings servings Ingredients 5 lbs Chicken breast About 8-10 large chicken breasts5 Bell peppers2 Yellow onions2 medium Kabochas Diced with seeds/insides scraped out4 Jalapenos1 bulb garlic1 Lime1/2 bunch Cilantro1 stalk Ginger About 3 inch piece3 stalks Lemongrass4-5 13oz can Coconut milk3 4oz can Thai red curry paste0-1 cup Water Depending on how thick the curry needs to be3 tbsp Fish sauce4 tbsp Soy sauce Seasoning 1/2 to 3 tsp Salt, Pepper, Turmeric Servings servings Ingredients 5 lbs Chicken breast About 8-10 large chicken breasts5 Bell peppers2 Yellow onions2 medium Kabochas Diced with seeds/insides scraped out4 Jalapenos1 bulb garlic1 Lime1/2 bunch Cilantro1 stalk Ginger About 3 inch piece3 stalks Lemongrass4-5 13oz can Coconut milk3 4oz can Thai red curry paste0-1 cup Water Depending on how thick the curry needs to be3 tbsp Fish sauce4 tbsp Soy sauce Seasoning 1/2 to 3 tsp Salt, Pepper, Turmeric Instructions Dice and saute onions, garlic, bell peppers, ginger until soft Add and saute chicken breasts, jalapenos, and seasoning OR Sous vide chicken for 140F for 1-1.5hrs with seasoning mixed inside. Add a little bit of coconut milk to mix seasoning in bag Transfer ingredients to a large pot and add the curry paste. Mix around until curry paste is evenly dissolved. Optionally add in extra water to thin the curry. Add kabocha, then add in coconut milk and bring to a simmer Add in lemon grass, fish sauce, soy sauce Simmer for 20-25 mins until kabocha is soft Add in lime juice and cilantro Serve over white rice Recipe Notes Kabocha is a Japanese squash that is sweet and savory at the same time. This is by far my favorite curry recipe of all time. If kabocha is too tough to cut, bake kabocha at 400F for 20 mins then dice and scrape out seeds. For those who cannot tolerate any spice, use less red curry paste and more coconut milk and omit jalapenos. Powered by WP Ultimate...
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Posted by Tom Talks on Nov 2, 2017
Print Recipe Chili + Baked Potato 490 Cal, 62g Carb, 11g Fat, 33g Protein Servings Servings Ingredients 3 lbs Ground turkey or other ground meat2 32oz cans Tomato sauce1 32oz can Kidney beans1 16oz can Black beans1 16oz can Pinto Bean1 16oz can Corn Critical Seasoning is a must. Other seasoning is optional. 4 tbsp chili powder (Critical)2.5 tbsp salt (Critical)1 tbsp cumin (Critical)1 tbsp black pepper (Critical)1 tbsp Mixed italian herbs (Optional)2 tbsp Worcestershire sauce (Optional)1 tbsp Cholula sauce, salt, black pepper, chili powder, cayenne, lemon pepper, cumin, paprika (Spicy) (Optional)0.5 tbsp Red pepper (Spicy) (Optional)0.5 tbsp Ground yellow mustard (Optional)1/2 cup Cholula (Optional) Servings Servings Ingredients 3 lbs Ground turkey or other ground meat2 32oz cans Tomato sauce1 32oz can Kidney beans1 16oz can Black beans1 16oz can Pinto Bean1 16oz can Corn Critical Seasoning is a must. Other seasoning is optional. 4 tbsp chili powder (Critical)2.5 tbsp salt (Critical)1 tbsp cumin (Critical)1 tbsp black pepper (Critical)1 tbsp Mixed italian herbs (Optional)2 tbsp Worcestershire sauce (Optional)1 tbsp Cholula sauce, salt, black pepper, chili powder, cayenne, lemon pepper, cumin, paprika (Spicy) (Optional)0.5 tbsp Red pepper (Spicy) (Optional)0.5 tbsp Ground yellow mustard (Optional)1/2 cup Cholula (Optional) Instructions Brown ground turkey Mix all ingredients and simmer for 30-45 minutes Taste chili as it is cooking and adjust seasoning as needed Recipe Notes For Calorie Light options, serve with a baked potato and/or Greek yogurt. For Calorie Dense options, serve with tortilla chips. For all my recipes, I recommend you find your own preferences for seasoning. I rarely put specific numbers since I personally eyeball it, smell the mixture, and adjust as needed prior to cooking. Chili does NOT freeze very well. The texture will come out a bit watery. It requires a lot of nuking in the microwave to get the water to reabsorb. For this reason, I think many people will be turned off to freezing chili. I don’t mind it much, but if texture bothers you, consider using the fridge only for this one. Powered by WP Ultimate...
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Posted by Tom Talks on Nov 2, 2017
Print Recipe Chicken Burrito Bowls 535 Cal, 48g Carb, 18g Fat, 46g Protein Servings servings Ingredients 6 cups Uncooked brown rice5 cups Raw pinto beans9 lbs Chicken thigh8 cups Shredded cheese Optional 4 cans Corn1 unit seasoning Cholula sauce, salt, black pepper, chili powder, cayenne, lemon pepper, cumin, paprika A unit consists of 2tsp to 2tbsp of each ingredient to taste Servings servings Ingredients 6 cups Uncooked brown rice5 cups Raw pinto beans9 lbs Chicken thigh8 cups Shredded cheese Optional 4 cans Corn1 unit seasoning Cholula sauce, salt, black pepper, chili powder, cayenne, lemon pepper, cumin, paprika A unit consists of 2tsp to 2tbsp of each ingredient to taste Instructions In a large mixing bowl, cover chicken with layer of cholula, then rub mixed spices all over it. Sous vide chicken at 160F for 1-1.5 hours and then dice chicken afterward. OR cook chicken however you want and dice chicken. Cook rice and pinto beans. Optional Assemble ingredients in containers and freeze. Thaw in fridge for 1-2 days prior to eating. Recipe Notes If you have never cooked raw pinto beans before, read the instructions the night before. Soaking beans + cooking beans is easy, but it can take hours. For all my recipes, I recommend you find your own preferences for seasoning. I rarely put specific numbers since I personally eyeball it, smell the mixture, and adjust as needed prior to cooking. Powered by WP Ultimate...
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Posted by Tom Talks on Nov 2, 2017
Print Recipe Basil Egg McThinMuffins 260 Cal, 18g Carb, 10g Fat, 23g Protein Servings servings Ingredients 24 pack Multi Grain Sandwich Thins Toast or Croissants also work24 Eggs24 slices Cheese I used Low Fat Swiss Cheese24 slices Ham5 tablespoons Kirkland Basil Pesto10 tablespoons Low Fat Mayo Servings servings Ingredients 24 pack Multi Grain Sandwich Thins Toast or Croissants also work24 Eggs24 slices Cheese I used Low Fat Swiss Cheese24 slices Ham5 tablespoons Kirkland Basil Pesto10 tablespoons Low Fat Mayo Instructions Fry the eggs. Season with salt and pepper. Keep the egg shape contained to fit the size of the bread. Create the Basil Pesto Mixture — Create this sauce spread by using 1 part basil pesto and 2 parts mayo. I prefer a thin sandwich spread, but you can always increase the sandwich spread amount. Toast the sandwich thins. Assemble the sandwich ingredients. Use about 1 tsp of the Basil Pesto Spread per sandwich. Freeze extra sandwiches. Recipe Notes To keep the calories low, the goal is to use as little sauce as possible, but still making it taste good. I personally am fine with about 1tsp of the spread. Any form of bread can be used for the sandwich. English muffins are only 20 calories more and provide a tasty substrate. To turn this into a Calorie Dense recipe, swap out the bread for a croissant and add in extra sauce. Powered by WP Ultimate...
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