We’ve all been there. It’s midweek, you’re juggling work, family, and a dozen other responsibilities, and the last thing you want to do is spend an hour in the kitchen cooking a healthy meal. That’s when the drive-thru or delivery apps start to look like the quickest (and most tempting) solution. But what if I told you there’s a way to make eating well a lot easier, even when life is crazy busy?

Enter: Batch cooking your proteins.

The Power of Batch Cooking

Batch cooking is essentially prepping a large quantity of a food item at once so that you have it ready to go for meals throughout the week. When it comes to proteins—whether it’s chicken, beef, tofu, or beans—batch cooking can be a game-changer for your nutrition. Here’s why:

1. Saves Time and Energy
   • Imagine this: You cook a large batch of chicken breasts or ground turkey on Sunday, and now you have enough protein ready for several meals. This not only saves you time during the week but also spares you the mental energy of deciding what to cook each day. With your protein already prepped, putting together a healthy meal becomes as easy as reheating and adding some veggies or grains.
2. Prevents Poor Food Choices
   • When you’re tired and hungry, it’s easy to reach for something quick and unhealthy. But if you’ve got a batch of cooked proteins waiting for you in the fridge, you’re more likely to throw together a balanced meal instead. A bowl of reheated protein with a side of pre-washed greens or microwaved veggies is faster—and healthier—than waiting for delivery.
3. Portion Control Made Easy
   • Batch cooking also allows you to portion out your proteins in advance, making it easier to stick to your nutritional goals. Whether you’re aiming to increase your protein intake or just maintain a balanced diet, having pre-portioned servings helps you stay on track without having to measure and weigh every time you eat.
4. Versatility in Meals
   • One of the best things about batch-cooked proteins is their versatility. That batch of grilled chicken you made? It can be turned into salads, wraps, stir-fries, or even added to soups. Having a base protein ready gives you the flexibility to mix up your meals without spending extra time in the kitchen.

How to Get Started

Getting started with batch cooking is easier than you might think. Here’s a simple plan to try out:

1. Pick Your Protein: Choose one or two proteins you enjoy and that can be used in various dishes. Chicken, ground beef, tofu, or beans are great options.
2. Cook in Bulk: Prepare your chosen protein in a way that’s versatile. Grilling, baking, or sautéing are all good options. You can even season half one way and the other half differently to keep things interesting.
3. Portion and Store: Once cooked, divide the protein into portions that work for your meals. Store them in airtight containers in the fridge or freezer, depending on how soon you plan to use them.
4. Plan Your Meals: With your protein ready, think about what veggies, grains, or other sides you can quickly pair with them. Prepping these in advance can further cut down on your cooking time.

Conclusion

Life gets busy, and it’s easy to let nutrition fall by the wayside. But with a little planning and batch cooking, you can set yourself up for success. Prepping your proteins in advance is like giving yourself a head start on the week. It makes healthy eating more convenient, less stressful, and ultimately, more sustainable.

Ina Gartin’s Mini Meat Loaves

Ingredients

• 1 tablespoon good olive oil
• 3 cups chopped yellow onions (3 onions)
• 1 teaspoon chopped fresh thyme leaves – this is key don’t skip this ingredient
• 2 teaspoons kosher salt
• 1 teaspoon freshly ground black pepper
• 3 tablespoons Worcestershire sauce
• 1/3 cup canned chicken stock or broth (I used bone broth)
• 1 tablespoon tomato paste
• 2 1/2 pounds ground chuck (81 percent lean) – I have used leaner options but it is not as flavorful and juicy
• 1/2 cup plain dry bread crumbs (I used Gluten free ones)
• 2 extra-large eggs, beaten
• 1/2 cup ketchup

Instructions

1. Preheat the oven to 350 degrees F. Heat the olive oil in a medium saute pan. Add the onions, thyme, salt, and pepper and cook over medium-low heat, stirring occasionally, for 8 to 10 minutes, until the onions are translucent but not brown. Off the heat, add the Worcestershire sauce, chicken stock, and tomato paste. Allow to cool slightly.
2. In a large bowl, combine the ground chuck, onion mixture, bread crumbs, and eggs, and mix lightly with a fork. Don’t mash or the meatloaf will be dense. This is Key!!! Do NOT over mix it.
3. Divide the mixture into 6 (10 to 11-ounce) portions and shape each portion into a small loaf on a sheet pan. Spread about a tablespoon of ketchup on the top of each portion. Bake for 40 to 45 minutes, until the internal temperature is 155 to 160 degrees F and the meat loaves are cooked through. Serve hot.

They will have a “fat pool” around them on the parchment paper. Just scrape that off and throw it away and serve warm with garlic mashed potatoes and the roasted Roma tomato recipe linked her

Enjoy friend. This is one of our favorites.

Easy. Yummy. A recipe your family will LOVE!

Green Chilli Chicken Enchilada’s

Ingredients

• For the Sauce: 1 Jar of t 505 Southwestern Hatch Green Chillies
• 1 tsp salt
• 1/2 tsp ground cumin
• 1 cup chicken bone broth fresh pepper to taste
• 1 package low-fat cream cheese
• 1 tsp cumin
• 1/2 tsp dried oregano
• 1 cup chicken broth
• 2 Cups Pepper Jack Cheese

For the enchiladas:

• 1 package corn tortillas
• non-stick cooking spray
• 2 tbsp chopped cilantro for topping
• 2 Cups Mozzarella for top

For the chicken filling:

• 5lbs cooked shredded chicken breast
• 2 cup diced onion
• 4 large clove garlic, minced
• salt and pepper to taste

Certainly! Here’s a list of some great pre and post-workout snacks to fuel your fitness journey:

Pre-Workout Snacks:

Banana with almond butter
Greek yogurt with granola
Oatmeal topped with berries
Whole grain toast with avocado
Energy balls made with nuts and dates
Apple slices with peanut butter
Rice cakes with hummus
Smoothie with spinach, banana, and protein powder
Trail mix with nuts and dried fruit
Whole grain crackers with turkey slices or cheese.

Post-Workout Snacks:

Protein shake with whey or plant-based protein powder
Grilled chicken or salmon with sweet potatoes
Cottage cheese with pineapple or berries
Quinoa salad with vegetables and chickpeas
Greek yogurt with honey and nuts
Tuna or chicken wrap with whole grain tortilla
Hard-boiled eggs with whole grain toast
Chocolate milk or a protein smoothie
Hummus with carrot sticks or whole grain pita bread
Grilled tofu or tempeh with roasted vegetables.
Remember, these are just some ideas, and you can mix and match according to your taste preferences and dietary needs. It’s essential to find snacks that provide a good balance of carbohydrates and protein to fuel your workouts and support muscle recovery. Stay hydrated, listen to your body, and enjoy your fitness journey

Protein synthesis is your body’s ultimate repair system! 💪🛠️ It’s the amazing process where amino acids come together to create proteins, mending those hard-earned muscles you’ve worked so hard for. Whether it’s exercise or just your daily routine, protein synthesis keeps you in top shape! 💥

🍺 A Disruptive Force: Alcohol’s Impact 🚫🍻

But wait, here’s the plot twist! 🔄 When alcohol enters the picture, it throws a wrench into the gears of protein synthesis. 🚫🔧 It doesn’t matter how clean your diet is, the introduction of alcohol tips the scales away from muscle growth and towards protein breakdown. 😱

🥗🍗 No Cheat Codes: Good Nutrition Alone Can’t Help 🚫🍹

Even if you’re rocking a diet filled with wholesome, unprocessed foods that support muscle growth, adding alcohol into the mix still sabotages your gains! 😫🚫 Your body needs more protein synthesis than breakdown to build muscle, and alcohol disrupts this balance. Good nutrition alone can’t offset the negative impact of alcohol. 🙅‍♂️

⚖️ Hormone Havoc: Alcohol’s Ripple Effect 🌊

As if that wasn’t enough, alcohol messes with your hormone regulation too! 😱 It spikes cortisol, the muscle-breakdown hormone, while suppressing testosterone, the muscle-building superhero! 🦸‍♂️📉 This unfortunate combo leads to increased muscle breakdown and makes it harder for your muscles to recover after a workout. Cheers to gains? Not quite! 🍻🚫💔

📚 Conclusion: Do the Math, Skip the Drink! ➕🍹

Here’s the equation for success: Less alcohol + more protein synthesis = Maximum gains! 📈💪 So, if you’re serious about achieving your fitness goals, it’s time to say no to that drink and yes to a powerhouse protein synthesis process! 🚫🍹✅

🔓 Unlock your full muscle-building potential by prioritizing protein synthesis and leaving alcohol out of the equation! 🗝️💪

How to hit…

120 Grams of Protein: 

Breakfast

• 1 egg/2 Egg Whites
• 2 Slices of Thick Cut Bacon or 1 oz Uncured Ham

Lunch

• 6 oz of Chicken

Dinner

• 6 oz Pork Sirloin Tip Roast

Snack

• 1 Serving Greek Yogurt

150 Grams of Protein: 

Breakfast

• 2 Eggs/1 Egg White
• 2 Slices of Thick Cut Bacon or 1 oz Uncured Ham

Lunch

• 7 oz Skinless Chicken Thighs

Dinner

• 7 oz Salmon

Snack

• 1 Serving Greek Yogurt
• 30 Grams Post Workout Protein

170 Grams of Protein: 

Breakfast

• 1 Scoop of Collagen in Your Coffee
• 2 Eggs/2 Egg Whites
• 1 Slice of Thick Cut Bacon or 1/2 oz Uncured Ham

Lunch

• 7oz Salmon or Tuna

Dinner

• 8 oz 90% Lean Bison

Snack

• 1 Serving Greek Yogurt
• 30 Grams Post Workout Protein

200 Grams Protein: 

Breakfast

• 1 Scoop of Collagen in Your Coffee
• 2 Eggs/1 Egg White
• 2 Slices of Thick Cut Bacon or 1 oz Uncured Ham

Lunch

• 8 oz Turkey

Dinner

• 10 oz Shredded Beef Roast

Snack

• 1 Serving Greek Yogurt
• 30 Grams Post Workout Protein
• 1 Protein Bar