Cook book.docx


Macaroni and cheese, about 1000 calories and $2:

1/4 lb macaroni

Cheese: 3 1/2 oz cheese, shredded (1 oz Jarlsberg, 2 1/2 oz cheddar and jack, or 1/2 oz Swiss, 3 oz cheddar and jack)

Bechamel: 3/4 oz butter 1 Tbsp flour 2/3 cu milk

Cook macaroni in salted water and drain. Probably start the bechamel around the same time you put the macaroni in the water.

Melt butter in a small pan over medium. Add flour and any spices and cook to a blonde color, stirring frequently. Whisk in milk. Cook to a consistency a little thicker than paint, stirring frequently, turn heat down as needed to keep the sauce from boiling. This should take 5-15 minutes depending on how high the heat is.

Add shredded cheese and cooked macaroni to the cooked sauce, and stir together until evenly mixed, then serve.

I usually use Prince elbow macaroni. Different kinds will hold a different amount of sauce, depending on the shape (surface area). I've found that shells will usually hold less sauce than elbow macaroni.

The more Swiss you use, the more stringy the Mornay sauce will be. Other kinds of cheese work, but cheddar/jack are usually cheap.

More flour will make a thicker sauce.

I usually add about 1/2 tsp yellow mustard powder to the roux. If you add strongly-flavored spices, you might not be able to taste the cheese.

Forgot the most important part, serve with Marzenbier.



1 tablespoon reduced-sodium soy sauce
2 teaspoons cooking oil
2 garlic cloves, finely minced
1 tablespoon grated fresh ginger
1 teaspoon ground cumin
freshly ground black pepper
2 boneless skinless chicken breasts, cut evenly into bite-sized pieces
wooden skewers, soaked in cold water for at least 10 minutesFOR THE PEANUT NOODLES
1 teaspoon cooking oil
1 garlic cloves, finely minced
1 teaspoon finely minced red chile pepper
1/2 lime, juiced
2 tablespoons honey
1/4 cup peanut butter
2/3 cup hot water
2 tablespoons reduced-sodium soy sauce
8 ounces spaghetti, cookedFOR THE CUCUMBER SALAD
1 medium cucumber, very thinly sliced
1 teaspoon white wine vinegar or rice vinegar
1 tablespoon honey
1/2 teaspoon finely minced red chile pepper


For the chicken satay: In a non-aluminum container, combine all ingredients together. Marinate in the refrigerator for 10 minutes or up to 24 hours. Heat the grill to medium-high. Skewer the chicken pieces on the soaked skewers and discard the marinade. Grill the chicken for 3-4 minutes per side, until cooked through. Serve the chicken warm with the peanut noodles.

For the peanut noodles: In a small saucepan over low heat, combine the oil, garlic and peppers and saute for 1-2 minutes or until the garlic becomes fragrant. Add the lime juice, honey, peanut butter, hot water and soy sauce and simmer for 3-5 minutes, stirring occasionally. Toss the pasta with half the peanut sauce. Serve the remaining sauce for dipping the chicken satay.

For the cucumber salad: In a small bowl, toss the cucumber slices, vinegar, honey and peppers. Serve alongside the chicken satay and peanut noodles.

Soy Sauce Fried Noodles

Pad See Ew is a common street-food noodle here in Central Thailand. See Ew is a Southern Chinese word for soy sauce. This dish literally means ‘stir fried soy sauce’. In Thailand, it’s usually served with thinly sliced pork or chicken and Chinese Broccoli. Rarely do you see other vegetables.

Ingredients: What You'll Need

  1. Separate the noodles from each other, and place on a plate.

  2. Cut the Chinese Broccoli stems at an angle so they cook easier, in about 2″ (5cm) long pieces. Make sure to clean well.

  3. Fry the garlic on high in the oil until lightly browned and fragrant.

  4. Add the pork (or chicken) and fry until cooked through. Keep stirring so the garlic doesn’t burn.

  5. Add the noodles. Keep stirring so they don’t stick.

  6. Add the Chinese Broccoli, and mix well. You may need to add a little bit of water so everything cooks & doesn’t stick. Don’t add too much that the noodles get clumpy though. Add around 1 teaspoon at a time.

  7. When the Chinese Broccoli is cooked (leaves are wilted and stems are darker green, about 1 minute), add the soy sauces, sugar and white pepper. Mix well.

  8. Push the noodles to the side and add a little bit of oil to the pan. Crack the egg into the pan on top of the oil. Scramble in the pan and let sit until solid. Break it up a bit and mix with the noodles.

  9. Dish out and serve with soy sauce, sugar, vinegar, chili powder and white pepper so you can flavor to your taste preference at the table.


If cooking more than one serving, cook them one at a time. If you cook too many noodles in the pan, you'll get a big sticky glob.

The fresher the noodles the better. If you're lucky enough to get fresh wide rice noodles, unrefrigerated, keep them out of the fridge when you get them home and cook them that day. Once refrigerated, they tend to break apart very easy when you cook them.

You can also make pad see ew with thin rice noodles, sometimes called 'rice sticks'. If you're doing that, pre-soak them until softened, about 10-20 minutes, before frying. You may need to add more soy sauces because there is more noodle surface area to cover.

It's important in this dish that the garlic doesn't burn. If it does, it will be bitter and not tasty. If you're a bit unsure how to stir fry, you may want to fry the meat first, so it's cooked, then re-add it to the pan after the garlic is ready.

Soy Sauce Fried Noodles
Soy Sauce Fried Noodles

African Beef and Peanut Stew

Serves 4

1 tablespoon oil
1 1/2 pounds beef, cut into chunks
2 medium onions, chopped
2 cloves garlic, minced
1 tablespoon ginger, minced
2 cups water
6 tomatoes, seeded and chopped
1/2 teaspoon cayenne pepper
1/2 teaspoon coriander
1/2 teaspoon cumin
1/4 teaspoon nutmeg (optional)
1/2 cup to 3/4 cup chunky natural peanut butter
Salt and pepper to taste


Take a Dutch oven or a non-nonstick pan, pour a little oil on the bottom, and set it over medium-high heat. Let the pan get very hot, then add the beef chunks. Do not crowd the beef. Make sure the chunks do not touch. Cook the beef until it's nicely browned, about 2-3 minutes on each side. You may have to do a few batches of this, depending on how much meat you're using. Set the beef chunks aside.

Reduce the heat to medium, add some more oil to the pot, then add the onions. Sauté until softened. Add the garlic and ginger, and sauté for 2-3 more minutes.

Return the beef chunks to the pot and add water to cover (about 2 cups). Add tomatoes, cayenne, coriander, cumin, nutmeg, salt and pepper. Reduce heat to medium-low and simmer, uncovered, until meat is tender, about 2 hours. If you find the stew getting too thick, add a little more water or some more tomatoes while it continues to cook.

Once the meat feels tender enough to puncture with a fork, add 1/2 – 3/4 cups peanut butter and continue to simmer until the meat is very tender (it should easily flake apart) and the veggies have cooked down into a nice gravy, about another hour.

At this point, taste it and adjust the seasonings and peanut butter as desired. If the stew is too juicy, you can use cornstarch to thicken the gravy, but you usually won't have to do that. This is a very forgiving recipe. You can adjust all of the ingredients somewhat without causing a problem. Serve over rice with a side of sukuma wiki and tortillas, ideally homemade chapati. It's even better the next day once the flavors have really melded, so it makes great leftovers.

Expensive, but good Edit: not exactly a full meal, but great for snacks.:

Beef Jerky 1760 kcal / 2lb recipe



1.5 – 2 lbs. flank steak

2/3 c. worcestershire sauce

2/3 c. soy sauce

1 tbsp honey

2 tea ground black pepper

2 tea onion powder

1 tea liquid smoke

1 tea red pepper

1 zippable freezer bag


  1. Trim off any fat from flank steak then freeze for 1-2 hours to allow the meat to firm up.

  2. Thinly slice with the grain

  3. Place meat into 1 gallon ziplock bag

  4. Marinate 3-6 hours

  5. Dry the meat in a air dryer or oven for 8-12 hours, or until all moisture is gone from the meat.

  6. Store in cool, dry place for 2-3 months.

Meat Slop  

Macronutrient Breakdown: Almost a perfect 40/40/20 Pro/Fat/Carb

The main ingredients that must be present for Meat Slop are:

  • Ground meat of some form; lean beef works well. Anything between a pound or a kilogram really.

  • Cabbage of some sort; I prefer red (more anthocyanin content, whoo!) although green tastes less ‘cabbagy’ and might be good to start off with for those who don’t like cabbage. 2 medium sized (18in circumference) are good.

  • Tomato paste or an equivalent flavored paste; I personally use two cans (591mL) of the lowest calorie tomato paste I can get, usually the cheap stuff.

That is it; beyond that you can put whatever you want in there. I personally add:

Other people have added and informed me that they taste delicious:

  • Sausage pieces

  • Pickles (added just to soften while simmering)

  • Beef cubes or other hunks of meat

  • A wide variety of vegetables, usually carrot slices or diced peppers

Additionally, 2 eggs or so can be cracked into the pot upon reheating on the stovetop. This, aside from eating eggs, increases the viscosity of the slop and makes it more palatable.

Beef Stew


4lbs of stew beef (15 bucks from costco. It is already cut into huge chunks and is super cheap because it is leftover from all the roasts).

3 medium red potatos

3 small yellow onions

3 cups beef broth

3 1/3 cups of frozen veggies, the kind with corn, carrots, peas, and greenbeans

1 can of mushroom gravy

Seasoning for meat. I sprinkled in oregano, coriander, and cumin until the beef looked slightly coated (probably 3TBSP of each)

No extra salt (there is salt in the gravy and broth)

How to cook.

Put a tablespoon of oil or butter in a pot and cook the beef and onions on high until the outside of the beef is brown (but it is still raw inside).

Add in the frozen veggies and potatoes. Continue to stir for a few minutes until everything is warm (remember, don't cook the meat, we want it mostly raw).

Add the beef broth. If it doesn't look like enough liquid, add water until the meat is just about covered (you want chunks poking up through the water).

Heat this on high but DONT LET IT BOIL. We want to catch it right before boiling.

Right when the stew is about to boil, turn it down to low-medium, or about 4/10. Put lid on the stew.

Let it cook like this until everything is nice and tender, or about an hour. Add the can of gravy and continue to cook WITH THE LID OFF on a low-medium simmer for another 2 hours (so the water reduces and you end up with a thick stew instead of a thin soup. Also, this will make the fat in the meat break down and so the meat will be super tender and the broth will be very rich and filling).

Macro time!

For me, this made 10 cups of prepared stew.

Total: 5,202 calories, 430 protein, 220 fat, 244 carb.

I eat a huge post workout dinner and so my serving is 2.5 cups, which works out to be.

1,300 calories, 110 grams of protein (holy beef!), 55 grams of fat, 61 carbs.

Perfect for getting your muscle on during the cold winter… or in my case, the mildly warm winter. Notice all the room in the carbs for a piece of crusty bread.

Shepphard’s Pie


1.5lbs of Ground Turkey Breast

1lb of Ground Lamb

5 medium Red Potatoes

2.5 cups of Frozen Veggies 

(Once again I use the peas, green

 beans, carrots, corn medley)

1 can of mushroom gravy

1 tsp of oregano, cumin, coriander, rosemary

1/2 cup of sharp cheddar cheese (I use the lower fat)

1/4 cup of milk (I use 2%)


Cook ground turkey and ground lamb in a cast iron skillet on medium-high heat. Add the spices. Drain in a colander (the lamb is very fatty).

While meat is cooking, have water boiling for the potatoes. Cut the potatoes in half and then into chunks. Put in boiling water with the skin on.

Put the meat back in the pan, add the frozen veggies and continue to cook on medium heat. After a few minutes, when the veggies are soft, add the gravy and keep cooking everything for another 3 minutes or so. Put the meat mixture aside.

When the potatoes are soft enough that you can easily poke through them with a fork, drain the potatoes in a colander. Use a fork/spatula/whatever to mash the potatoes. Slowly add milk (about 1/4th cup) while mashing/whipping the potatoes. If you are super adventurous throw in minced raw garlic (fucking awesome). Do this until the potatoes have a smooth consistency. If you want more calories/fat throw in some butter.

Take a casserole dish and layer the meat mixture. Spoon the potatoes on top and spread it around as best as you can. Sprinkle the cheddar cheese on top.

Bake on 375 degrees for 20 minutes or you cannot wait because it looks this damn delicious[2]  

Apply hot sauce and eat like a boss.

Macros The whole batch makes: 2405 Calories 241 Protein 122F 92 Carb.How you split it up depends on the amount of protein per serving. If you split it into three meals: 801 Calories, 80 Protein, 40 Fat, 30 CarbsIf you split it into 4 meals like I am doing: 600 Calories, 60 Protein, 30 Fat, 22 Carb


You need:

2 Green peppers

1 Handful of Cilantro

2 medium yellow squash (could also use acorn or butternut)

2 Jalapenos

1 lb tomatillos

2 Chicken Breasts

2lbs of Pork

5 Cloves of Garlic

2 Tsp Salt

1 Tsp Pepper

1.5 Tsp Cumin

1.5 Tsp Coriander

1.5 Tsp Oregano

1 cup chicken stock

First things First. Chop up all your veggies into big healthy chunks  .

Blend the chunks of tomatillo, green pepper, jalepeno, and cilantro in a belnder. 

Note: If you don't want this as spicy then take the seeds out of the jalapeno before this step. Also, if the mixture is too chunky add a dash of chicken stock to the blender to get a nice consistency.

In a large pot or cast iron, cook the onions and garlic until fragrant. Then, add in the squash 

I also add in about half the salt and pepper to help sweat the onions and get that tasty juice going on. Threw in a bit of cumin too just to get the flavors developing.

Dice your meat into big chunks and then throw in. Add any remaining spices

Cook on high until the outside of the meat is seared. Then add in the mixture from the blender. Add the remaining chicken stock.

Leave to cook on med-high for about 30 minutes or until the consistency is what you want.

Chickpea-sausage pasta – 850-1250cal 

  • Ingredients: Pasta, any kind – 250g. 1 Onion. 1 Tin can of chick peas. Olive oil, at least 2 tablespoons (but use more if you want some of dem unsaturated fats). A sausage, whichever type you like. I prefer Spanish Chorizo, but that may be hard to get by depending on where you live.

  • How it as made: Cut the onion in small cubes and the sausage in slices. Put them in a frying pan together with the olive oil and fry for about 5 minutes. Boil water for pasta. While pasta is cooking, add chickpeas and bake everything 5 more minutes. Season with pepper and salt, and if possible parsley. Add together and enjoy!

  • Calories: Depending on your ingredients and portions, this dish should provide you with anywhere between 850 – 1250 calories. There's quite a bit of fat in it, but mainly unsaturated, shitloads of carbs in the pasta, and of course proteins in the sausage and chickpeas.

  • Cost: 5-10 dollars.

  • Comments: Easy to make and very tasty.

Chicken bruschetta – 1312cal –  

  • Ingredients: Seasoned chicken breast (1 cup), Diced tomatoes (I use about half a can for mine), Rice (1 cup) Mozzarella cheese (1 cup), Water (1 cup)

  • How to make: First get your chicken cooked, any way will do. I usually defrost a breast, season it, then throw it right in the pan with some oil. Once the chicken has cooked, remove and set aside while you do the next part. Add your rice, diced tomatoes, and water to a pot and bring to a quick boil. Reduce the heat, return the chicken to the pot and let the rice do its thing til most of the water is absorbed/reduced, stirring occasionally. Once this step is done, reduce to low heat and add mozzarella cheese. Wait til cheese is somewhat melted. 7. Eat!

  • Calories: 1312 calories. 79g fat / 100g carbs / 115g protein

  • Comments: This is just one variation of chicken I've been making recently; got the recipe from my mama. It's real tasty and very easy to make.

Chicken Jalfrezi + Wholegrain pasta  – 1500-1700cal 

  • Ingredients: for Jalfrezi makes two meals: 400g chicken, 1 large onion, 1 red pepper, 2 carrots, 100g tenderstem broccoli, 150g mushrooms, 400g pre-made Jalfrezi sauce. It was roughly 400g of wholegrain pasta (enough for one meal). You may need to have less pasta if you are unable to eat it all to begin with.

  • How to make: Chop all the veg before cooking. Put some olive oil into the frying pan. Add onions, cooking at high heat for a minute or two until starting to brown. Add Chicken, turning it and breaking it until pieces avoiding to brown the chicken. Then add all the other veg minus the mushrooms. When the chicken looks to be fully cooked and the veg is starting to soften, add the mushrooms. Let the mushrooms soften slightly, then add the curry sauce. Then just let it simmer for 5-10 mins until fully cooked. For the pasta just start cooking it at the same time you add the chicken, normally end up finishing at the same time. There should be enough curry for two meals.

  • Calories: roughly 1500-1700 calories, 70-80g protein, (excluding calories/macros of veg).

  • Cost: roughly £3-4 a meal.

  • Comments: Tastes good, relatively easy to make (30-40 mins). Takes roughly 30 minutes to eat.

Eggs n Avocado – 760cal 

  • Ingredients: Eggs (4 – Scrambled or Hard boiled), 1 avocado , 4-5 pieces, crumbled bacon, salt, pepper

  • How to make: Scramble or hard boil your eggs while you slice your avocado in half then spoon out into bowl. Add cooked eggs and bacon. Salt and pepper to taste. Keep in mind most bacon already has a higher sodium count so you may just want to add pepper

  • Calories: 760 calories

  • Comments: It's so good. Super good. If you're using bacon, I think it tastes better with scrambled eggs over boiled, but both are pretty good. The saltiness of the bacon goes great with the avocado and eggs and is one of my regular breakfasts for an easy 1000 calories without overloading on carbs.

Olive oil omelette – 600 cal 

  • Ingredients: Eggs (I use 3), 2 tablespoons of olive oil, two cheesestrings, 1 weiner.

  • How to make: Crack 3 eggs into a bowl. Pour two tablespoons of olive oil into bowl and whip eggs and olive oil together as best as possible. Pour into a skillet. In the meantime, peel cheesetrings into strands and chop the weiner into strips. Once surface of mixture is cooked, add cheese strands and weiner strips in the middle. Fold both sides of the omelet over into the middle and cook for anothe rminute or two. Presto.

  • Calories: roughly 600 calories and 30g of protein. I usually have it with a side of brown rice. But you can put whatever you'd like into the omelet to raise your macros. This is just what works for me.

  • Cost: Not much, maybe 4 to 5 dollars??

  • Extra comments: Tastes great with some ketchup! It's fairly easy to make, just a few dishes needed to whip everything together. Takes maybe 15 minutes from start to finish to make and not much time at all to eat.

Heart-attack hamburger – 1500cal  
  • Ingredients: Per burger: 250g of minced meat. 50g of cheddar. 1/2 egg. 4-6 bacon strips. Big buns, preferably whole wheat. Sauces and toppings at your choice (tomatoes, lettuce, pickles, onion rings, tomato ketchup, mustard, etc…). Salt & pepper.

  • How to make: Put the minced meat, eggs, salt and pepper in a bowl and knead well. Make big flat pancake shaped burgers, about 1/3 inch/1 cm thick. Put cheddar cheese in the middle, and fold all the sides of the 'pancake' over it, so you know have a burger filled with cheddar. Wrap bacon strips around the burger. Grill/fry for about half an hour. It's a thick burger so it needs some time. The cheddar will probably leak out in small amounts. Don't make my mistake by trying to eat it: you can and will burn your mouth. Put a bun in the oven (teehee), choose toppings, enjoy!

  • Calories: about 1500 per burger.

  • Comments: Some real man-food. Not the easiest to make, kinda expansive, but certainly worth it.

The lazy student – 600cal 
  • Ingredients: 70g split peas (dry), 40g rice (dry), soya chunks, one onion, one can of sweet corn, 2 carrots, handful of savoy cabbage, handful of broccoli, optional kidney beans/chickpeas, your blend of spices (I used garam masala) and salt/pepper.

  • How to make: Start off the split peas, rice and soya in a pan of boiling water. Wait a bit then start sauteing the rest of the ingredients. Combine when everything seems about done. Took me less than 20 minutes.

  • Calories: Roughly 600, with 35-40g of protein.

Southwestern Frittata – 2,240cal (2-3 meals) 

  • Ingredients: 1tb coconut oil(any oil), 1/4 cup of diced onions, 1 jalape?o, 1 pound of ground beef, 1 cup of shredded sweet potato(as much as you want really), 1 clove of garlic, 1 teaspoon of cumin, 1 tablespoon of chili powder, 1/2 cup of HOT salsa, 1 dozen eggs

  • How to make: Start oven convection bake 350. Heat up oil and throw onions and peppers until onions are translucent. Throw beef in and brown it. Drain excess fat and throw the sweet potato and garlic in. Wait until sweet potato is soft. Add cumin, chili powder and salsa. Mix that all up. Up it in a square glass cooking dish. Whisk up 12 eggs and pour them over the meat in the glass container. Tightly wrap foil over it and cook for 30 minutes. Remove foil and cook for another 15 and DONE!

  • Calories: 2,240 calories, 148 protein, 168g fat, 0-8g carbs.

  • Comments:* This baby gets me all the protein I need for the day and at least 2/3 of my calories and it's totally doable in 2-3 meals. Play around with it! It's easily customizable.

Spaghetti Bolognese – 1000cal 
  • Ingredients: 250g of spaghetti, preferably whole wheat. 1 onion. 1 Tin can of diced tomatoes. 1 Tin can of tomato puree. 200 – 250g of minced meat, rather beef then pork. 2 tablespoons of olive oil. If you feel like it/own it: 1 carrot,clove of garlic, bay leaf, a shot of red wine

  • How to make it: 1. Dice the onion and cook it together with the minced meat and olive oil (and possibly carrot) in a pot. Stir every minute until the meat is nice and brown, no pink spots left. 2. Add tomatoes, tomato puree, wine, spices of choice, stir, and let this sit for as long as you can. Seriously, the perfect sauce has been on the stove for 5 hours. If you only have 15 minutes, that's fine too. 3. Cook spaghetti, serve together, put some parmesan cheese on that! Parmesan has the highest percentage of protein of any cheeses, so don't hold back.

  • Calories: 1000

  • Cost: Ca. 10 Bucks.

  • Comments: It's one of my favorite dishes, super easy, super tasty, super nutritious.

Vegetarian Rice Scramble – 850cal 
  • Ingredients: Brown Rice – 1 cup cooked. Eggs – 4 Large. Olive Oil – 2 Tablespoons. Frozen Mixed Vegetables – 1 cup. Seasoning – Pepper, Sri Racha, Chili Powder, etc.

  • How to make: Add Olive Oil to pan and heat to Medium in pan/wok/skillet. Mix eggs and seasoning in a bowl. Add eggs, rice, and vegetables to pan. Stir frequently. Meal is done when the eggs are cooked.

  • Calories: 850 – 34g protein / 50g fat / 63 g carb

  • Comments: This meal is fast and relatively easy, especially if you have the rice pre cooked. I'll cook a large batch of rice on the weekend and use it throughout the week on recipes such as this. The vegetables and seasoning can be varied to make the dish different. Peppers/onions with chili powder for tex mex or peas/corn/beans with pepper for a simpler taste. Finally, you can easily throw in some chicken to up the protein content.

Pasta and Chicken- 1100 kcal and 60 g protein


Fresh pasta (Dried pasta works, but not sure of measurements), high protein kind (eg. 10-14% protein), 150-200g

Chicken (takes less time if already diced). 150-200g

Rapeseed Oil (or other type of frying oil, preferrably 100% fat) 20-40ml depending on taste.

Cooking: Couldn't be any easier, boil pasta, salt pasta-water during or before boiling, meanwhile, fry chicken in lots of oil, and season according to taste, I prefer dried garlic and black pepper, and I often add in some Cayenne.


  • The oil is ~90 kcal/10ml, so just shut up and take the full 40 ml! That is 270-360kcal.

  • 150g-200g pasta is equal to roughly 400 kcal and 20g of protein.

  • 150g-200g chicken is equal to roughly 400 kcal and 40g of protein

  • Meal size is based on what I usually eat, and i'm 160lbs at 6'1.5''

Pasta is cheap, frozen chicken is cheap, and rapeseed oil isn't super expensive either! Look for pasta with higher % protein.

Chicken Satay with Rice

This recipe makes 4 servings, and will provide around 1000 calories, 85g protein, 35g fat and 75g carbs per serving. You can easily divide the chicken satay it into portions and freeze the leftover, then reheat when you want it. Rice should be cooked fresh each time though.


  • Garlic – 6x cloves

  • Small red onion – 2x finely chopped

  • Fresh red chili pepper – 2x finely chopped

  • Crushed chili flakes – 2x tsp

  • Soft brown sugar – 2x tbsp

  • Whole Earth crunchy organic peanut butter – 4x tbsp

  • Soy sauce – 2x tbsp

  • Coconut milk – 1x can

  • Chicken breast – 1kg cubed

  • Peanut oil – 2x tbsp

And for the rice, I use Tilda steamed basmati rice, the kind that comes in those microwavable bags. If you have a bit more time, I'd get proper Thai Jasmine Fragrant rice for a more authentic taste, although it takes longer and is only really worth it if you're cooking for several people (as opposed to making 4 servings to eat yourself over the course of a week).


  • 1. Heat the peanut oil in a large wok on a medium hob, add the chili (fresh and flaked), garlic and onions until soft, then add the sugar and let it caramelise slightly

  • 2. Add the chicken cubes and stir until they are more-or-less cooked

  • 3. Add the soy sauce and peanut butter and stir through

  • 4. Add the coconut milk slowly, stirring as you go

  • 5. Put the lid on the wok and turn the heat down slightly. Cook for a further 10 mins or until chicken is completely cooked

  • 6. Microwave your rice and serve!

Scrambled Beef Burrito 

Ingredients You'll need…

-6 large eggs

-1/2lb of ground beef

-1 medium potato

-3 cuts of bacon. (I used turkey bacon)

-Milk for eggs.

-1/4 of a whole onion

-1/4 of a bell pepper.

How to Make it

*First cook 3 bacon cuts cripsy in a skillet. Then tear it into little pieces and set it aside.

*After that immediately add in onions, bell peppers, and a diced potato.

*When that's cooking start to prepare your eggs.

*After your done with the eggs add a 1/2 lb of ground beef to the skillet w/ the vegetables and potato.

*Once the beef is done and everything else looks good, add the eggs you prepared earlier.

*Scramble the eggs, and add the bacon pieces.

Bam, now all you need is a tortilla, and you're good to go. I usually make 3 meals out of this.

Here are the macros. This DOES NOT include the tortilla or any added cheese.

Calories – 1,851 Carbs – 88 Fat – 113 Protein – 126 Sodium – 1,651 Sugar – 12

Scrambled beef burrito/3 = 617 + 3 tortillas = ~1000 calories.

Baked Chicken Salad

4 cups of diced cooked chicken 
1 ? cups cooked rice 
1 can cream of chicken or cream of mushroom soup
1 cup mayonnaise
4 cups of diced cooked chicken 
salt and pepper to taste
1 cup shredded cheese

chicken salad
chicken salad

Mix chicken, rice, soup, mayonnaise, salt and pepper together and place in a shallow baking pan. Top with shredded cheese. Bake at 350F for about 30 minutes. Makes 4 servings.

Each serving provides: 794 calories.

Hamburger Stroganoff

1 pound ground beef
1/2 teaspoon worchestershire sauce
3 tablespoon flour
1 cup sour cream 
1/4 cup butter
1 teaspoon salt
1/4 cup chopped onion 
1/4 teaspoon pepper 
1/2 pound fresh mushrooms, chopped

Melt butter in a large skillet and brown ground beef. Slowly mix in flour. Add chopped onions, mushrooms, and seasonings. Cover and let simmer for about five minutes or until mushrooms and onions are soft. Add sour cream and mix well. Serve over noodles. NOTE: This recipe also works very well in a crockpot (slow cooker). Brown the ground beef first. Then add all other ingredients and cook on "medium" heat for about 8 – 10 hours.

Makes 4 servings. Each serving provides: 581 calories. Approximate Exchanges are: 5 meat, 1/2 bread, and 7 fat

Noodles Alfredo

8 oz. (about 4 cups) cooked egg noodles 
1/2 cup butter
? cup heavy cream 
1/2 cup grated Parmesan cheese
1/4 cup shredded Swiss cheese 
salt and pepper to taste

noodles alfredo
noodles alfredo

Cook noodles in boiling water until soft. Drain. In a small sauce pan, melt
butter. Add cream and heat through. Pour over noodles. Add cheeses, salt and pepper. Toss lightly until noodles are coated.

Makes 4 servings. Each serving provides: 671 calories

Apple Kuchen

1 cup all-purpose flour
1/2 teaspoon cinnamon
1 cup whole wheat flour
1/2 teaspoon nutmeg
1/2 teaspoon salt
2/3 cup brown sugar
2/3 cup butter
4 McIntosh apples, peeled, and chopped
2 eggs, beaten
1 cup sour cream

Sift flours and salt into large bowl. Reserve 2 tablespoons brown sugar. Set aside. Add remainder of sugar to flour mixture and mix well. Add butter and mix. Pack into 9" round cake pan. Arrange apple slices over mixture and sprinkle with 2 tablespoons brown sugar. Bake at 375F for about 15 minutes, or until apples are soft. While the above is baking, combine in a medium-sized bowl, eggs, sour cream, cinnamon and nutmeg. Remove apple & crust mixture from oven and pour sour cream mixture evenly over the top. Sprinkle with a little more brown sugar. Return it to the oven to bake 30 – 40 minutes more. Serve warm or cooled. Makes 4 servings. Each serving provides: 898 calories

"Pi?a Colada" Chicken

About 12 oz boneless chicken, cut into small pieces
2 tbsp canola oil
1 cup crushed pineapple (8 ? oz can)
1 cup coconut cream (8 ? oz can)
? tsp. lemon pepper

In a large skillet, saute chicken in oil until cooked and slightly browned. Add crushed pineapple, coconut cream, and lemon pepper. Mix thoroughly and simmer on low heat until sauce has thickened as much as desired.
Makes about 2 servings, each approximately 849 calories, 57 grams protein.


1k cal morning shake 

  • Ingredients: 1 vanilla Boost Plus, 1/2 cup of whole milk, 1 scoop of vanilla protein powder, 1 tbsp coconut oil, 1 tbsp almond butter, 1 tbsp greek yogurt, 1/2 cup raw, pre-ground, oats, 1 banana, 1 tsp of ground flaxseed

  • How to make: I prepare in a personal sized blender that functions also a cup. The final volume is around 0.5 liters according to my blender's measurements.

  • Calories: Approximately 1000 calories and 50 grams of protein.

  • Comments: Main flavor is vanilla but it is not overwhelming. Has the consistency of a milkshake.

Drinkable Shake –  

  • Ingredients: 2 cups of whole milk – 320 calories – 16g protein. 2 packets safeway brand strawberries and creme instant oatmeal – 260 calories – 6g protein. 2 scoops vanilla protein powder – 240 colories – 40g protein. half a cup full fat greek yogurt – 160 colories – 4g protein. 200 ml/12 tbsp egg whites – 100 colories – 20g protein. 2 tbsp olive oil – 240 colories – 0g protein.

  • How to make: Mix it all up, makes about 4 shakes.

  • Calories: 1,313 Protein: 107 Carbs: 93 Fat: 59

  • Comments: It tastes fucking amazing. The only downside is the oats will settle at the bottom of the shake, but if you blend them separately beforehand I'd imagine it wouldn't be a problem.

shake – 

  • Ingredients: 1 Cup of Oatmeal. 2 Cups of Water. 1 Tbsp. of Olive Oil. 1 Banana. 1 1/2 Scoops of Whey Isolate.

  • Calories: 58g of protein, 71g of carbs, and 19.5g of fat.

Kemloten shake  

  • Ingredients: 2 cups Whole Milk (300 calories), 1 and 1/2 cup ground dry oats (450 calories), 2 scoops of whey protein (260 calories), 1 cup of full fat greek yogurt (220 calories), 30 ground almonds (300 calories), 1 table spoon of coconut oil (120 calories), 1 large banana (70 calories)

  • Calories: 1720 Calories

  • Comments: It's definitely thick and gooey. I mean I don't drink it for taste. I drink it for GAINZ. Don't think it tastes bad or anything. It's not too thick to chug.

Marcm6246 shake 

  • Ingredients: 2 cups of whole milk, 1/3 cup oats, 1 scoop whey protein, 1 banana, 1 serving of greek yogurt (I like to buy individual sized cups of Oikos and dump them in), +/- 4 tablespoons of olive oil (depending on my macro level).

  • Calories: 1000 – 1200-ish

  • Comments: Taste isn't too bad, not amazing, but easy to get down.


  • Ingredients: 500-700 ml whole milk (it differs, but I don't want the shake too thick). 4-5 tbsp peanut butter. 2-3 tbsp Nutella (I prefer a discount brand cause Nutella in itself is quite expensive, and it feels like a waste putting it in). 1-2 frozen bananas (for the ice). 2 scoops of Whey. 1-2 thick slices of vanilla ice cream. 2-4 tbsp Olive oil.

  • Calories: 2200, Protein 134g, Carbs 170g , Fat 143g

  • Comments: I've tried putting in oats before but then the texture becomes too grainy and it's almost impossible to down. I'm still training myself to eat more and more, and this one is certainly helping me down some calories in one setting, which takes about 30 minutes. There's definitely room for improvement, as there's too much sugar in it imo, judging from the other shakes that has been posted.

Non-dairy and Paelo Shake 

  • Ingredients: 1/2 cup unsalted, mixed nuts (blend these first). 2 scoops pure coconut oil. 1 banana (can substitute with berries of your choice. 1 scoop protein powder of your choice. 1 cup coconut milk. 1 cup almond milk. 1/2 cup water (optional).

  • Calories: 975 – Fat: 69g Protein: 45g Carbs: 51g

  • Comments: This shake packs a ton of calories and doesn't make me feel bloated, sluggish, or shitty (the main reason I avoid milk). It just makes me feel full and satisfied. The fats are all very good for you.


  • Ingredients: Water, Grass-fed whey, 1 cup Walnuts, 1.5 cup Spinach, 1 banana, 1/4 avocado, 1/2 apple, 1 tbsp. coconut oil

  • Calories: 986 calories, 35g protein, 31g sugar.

  • Comments: The mixture holds together perfectly and stays together indefinitely, even if I let it sit for a long time. I use grass-fed whey. I think the reason it holds together so well is that I use an immersion blender. I can put all the ingredients directly into a tall metal milk-shake cup, and use the immersion blender in the cup. If you haven't got one, they run about $40 and are worth every penny..

Quick High Cal Shake 

  • Ingredients: 1/2 cup oats. 1/2 cup whole milk. 1/2 cup half & half. 1/8 cup peanut butter. 1 scoop chocolate flavored whey protein. 1 TB Honey. 1 TB Nutella. 1 Banana

  • How to make: Blend until smooth.

  • Calories: 900-1000.

  • Comments: I've found it's a tasty way to get in a lot of extra calories. Great following a workout or even as a meal replacement. It tastes like melted Reeses Pieces ice cream. So good.

Sick_Storm Shake 

  • Ingredients: 1 1/2 scoop of whey, 2.5 g of creatine, 1 cup of oats, 1 1/2 bananas, 1 carton of yo plait strawberry yogurt, 2 tbsp of peanut butter, 1 tsp of honey, 2 cups of leafy spinach, 1 cup of whole milk, 1 cup of half and half, ice

  • Calories: a little over 1,300 calories.

  • Comments: You don't even taste the spinach, it only turns it green. Plus it's only 60 extra cal and has extra iron.

Svunt Shake 

  • Ingredients: 1 cup whole milk. 1 cup half and half. 1 cup oats. 1 tsp honey. 1/4 cup natural peanut butter. 64 grams Whey Protein. 2 bananas

  • How to make: 1. Put the dry oats in the blender and whizz while you gather the other ingredients. 2. Put everything else in with the powdered oats and blend.

  • Calories: 1650

"Taste like icecream" shake 

  • Ingredients: 4 oz of Papaya (around a cup), 1 banana, 1/2 cup of oats, 1 and 1/2 of milk, 1 cup of ice, 1 scoop of ON strawberry whey

  • Calories: ~550

Tsool Shake 

  • Ingredients: 250 grams of Quark (a lot of protein with low carbs), 1 banana, 2-3 tablespoons of oats, 2/3 cup of berries (usually straw-and blueberrys), 1 scoop whey protein, 5 grams crushed hempseeds, few spoons of juiceconcentrate (strawberrie, no-sugar), some water

  • Comments: blend it and enjoy! Tastes like heaven.

The 3k breakfast shake 

  • Ingredients: 1 cup oats, 6oz Greek Yogurt Honey, 1 Tbsp olive oil, 2 Tbsp peanut butter, creatine, 2 scoop weight gainer (banana), 2 cup 3.25% milk, 1 cup raw almonds.

  • How to make: Grind almonds with oats,

  • Calories: 2938

  • Comments: It doesn't taste too bad. You can really feel the texture of the oats/almonds, but right now I have plain Greek yogurt from trader joes because it was the biggest amt of cal/cup, which doesn't taste very good. Normally the yogurt adds the flavor, I really like honey or banana. Also, my gainer flavor is 'graham cracker' so that probably helps. I normally drink 3/4 at breakfast, 1/4 at dinner. I'm still pooping like a champ, nothing out of the ordinary.

The Lazy Gainer 

  • Ingredients: whole milk, oats, protein powder, peanut butter, spinach, bananas, eggs, grapefruit juice

  • How to make: take the milk, oats, powder, peanut butter, and spinach and put into your blender. then blend the ingredients. Consumption: drink the resulting shake quickly before your stomach wisens up and begins to mutiny or you start experiencing the sense of taste. remember, the constant feeling of disgust is just your body's fear of gains. eat a banana in the generally futile attempt to get the taste you've endured for months now, literally months when will it end please, out of your mouth. next, mix a single egg with small amount of grapefruit juice in small glass and drink. repeat this process until physically revolted at how full you are. remember, time is of the essence. if you wait too long at any of the post preparation steps you're just giving your body a chance to mount the counteroffensive. come on. quell any resistance of vomiting by sternly reminding your body that you're just going to have to eat the same amount if any of it goes the other direction out of the mouth.

  • Cost: the joy of eating

  • Comments: a small amount of chocolate helps make the taste go away


Bread Pudding

5 slices of 'day old' bread
3 cups milk, scalded
2 tablespoons soft butter
3 eggs
1/4 teaspoon salt
1/2 cup sugar
? teaspoon vanilla 
1/4 teaspoon cinnamon

Preheat oven to 350F. Butter a medium sized baking dish. Toast bread lightly, then spread with butter while hot. Cut slices into quarters. Fit into prepared pan, overlapping slightly. Scald milk. Beat eggs slightly. Add salt to eggs, then all but 2 teaspoons of the sugar, then the hot milk and vanilla. Pour over toast and let stand 10 minutes, pressing toast down lightly once or twice to soak up milk mixture. Sprinkle cinnamon and remaining sugar over the top. Bake 25 to 30 minutes, or until a knife inserted in the center comes out clean. Serve warm or cold, plain or with whipped cream on top. NOTE: For a finer texture, rip up the toast into very small pieces instead of cutting it into quarters. Makes 4 servings. Each serving provides: 450 calories

Cheese Cake

6 – 8oz packages cream cheese (3 lbs) 
2 cups sugar
1 pint heavy cream
7 whole eggs, plus 3 egg yolks
1 pint sour cream
2 teaspoons vanilla extract
1/2 teaspoon rum extract
1 1/2 cups crushed graham
1/2 cup soft butter cracker crumbs

Mix graham cracker crumbs and butter together and divide mixture in half. Press half of crumb mixture into the bottom of each of two 9" round cake pans. Cream together cream cheese, sugar, eggs and egg yolks. Add sour cream, heavy cream, and flavorings. Mix well. Pour into pans over the cracker crust. Bake at 350F until set. Makes 2 cakes, 8 servings each. Each serving provides: 620 calories

Cherry Cheese Tarts

18 vanilla wafer cookies
6 oz cream cheese
1/2 cup sugar
2 eggs
2 teaspoons vanilla
1 can cherry pie filling

cherry cheese tart
cherry cheese tart

Put paper cupcake liners into muffin tins. Place 1 vanilla wafer in each liner. Beat cream cheese, sugar, eggs and vanilla at medium speed. Pour into papers, on top of vanilla wafers. Bake 12 – 15 minutes in a 350F oven. When cool, spoon cherry pie filling on top. Keep in refrigerator until ready to serve. Tarts may also be garnished with whipped cream. 
Makes 18 servings. Each serving (1 tart) provides: 133 calories 

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