Meal Prep: Quick with 5 Ingredients or Less. Because You Got Better Things To Do With Your Time!

Here are three quick meal prep ideas for a weekend when your time for prep is limited. It is very easy to manipulate the macros because each meal is made up of a protein, carbohydrate, fat and a flavoring. If you need more of one macro, bump up that particular ingredient. Remember, everyone in Shebnation has a different macro split so you may need to customize these recipes to fit your particular macros.

Chicken/Noodle/Broccoli Slaw


Makes 1 serving- double or quadruple for a whole week’s worth

440 Calories
 33 C | 16 F | 32 P

115 grams Cooked chicken thighs cubed (if you need less fat use breasts. You can sub in tofu here too). Remember to log “COOKED” chicken onto MFP- chicken loses about 30% of its weight in water when cooked.

37 grams dry Sweet Potato glass noodles (I used Chung Jung One brand) You can use any noodle you like, however it may change the macros. A tip with rice, soba or sweet potato glass noodles- cook in UNSALTED boiling water according to package directions, and then rinse thoroughly in very cold water. This yields a nice slippery and non-sticky noodle which we like.

100 Grams Broccoli Slaw–Sauté these up in a pan until they are softened, in a small amount of your reserved sesame oil. We used a total of 8 ml for the entire dish.

8 ml sesame oil, some for sautéing the broccoli slaw.



Soy sauce (or tamari). Sambal or Sriracha.



In tupperware, lay the noodles down first, add the cooked slaw and then the chicken thighs. Add the remaining sesame oil (or more if you need extra fats) 1 TBSP of soy sauce and samba or sriracha for spice.  Heat in a microwave when ready to eat and stir everything together. If you are using soba noodles this works as a cold dish too.




Taco-y Chicken/Bean/ Rice/Cheese


Makes 1 serving- double or quadruple for a whole week’s worth

412 Calories
32 C | 9 F | 49 P

100 grams cooked chicken breast Remember to log “COOKED” chicken onto MFP- chicken loses about 30% of its weight in water when cooked. If you need less protein, add less chicken.

50 grams cooked white rice (remember to log cooked rice into MFP)

65 grams cooked black beans (same directive as above regarding logging)- canned beans are fine!

35 grams reduced fat cheddar cheese (use full fat cheese if you got the fatcros!) If you need even more fat, you can top this dish with sour cream or avocado but wait until after you re-heat to add those.


2 TBSP salsa of your choice (olé!)


In your tupperware spoon in rice and beans, add chicken, then cheese and salsa. This can all be re-heated. If you have extras like sour cream or avocado, use a small container for those to add on top of your hot dish.




Chicken/Sweet Potato/Almond Butter


455 Calories

27C | 17F | 46 P

125 grams cooked chicken breast. Remember to log “COOKED” chicken onto MFP- chicken loses about 30% of its weight in water when cooked. If you need less protein, add less chicken.

Again, tofu works great here.

100 grams cooked sweet potato (you can cook these wrapped in foil in a 400 degree oven until soft or throw them in a microwave. Remember to poke holes so they do not explode. Need More carbs? Add more sweet potato.

28 ml almond butter. Almond butter is mainly a fat but it has a few macros in all the categories. If you straight up need more fat here, sesame oil works beautifully.

1 TBSP soy sauce and sambal or sriracha for spice.


In tupperware plop in sweet potato flesh, cubed chicken breast, your almond butter and top with the soy sauce and spice. Reheat when ready to eat and stir to combine.



So there you have it! 3 super easy things to throw together and get on with your beautiful day!!!!!



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Little Squashy Soufflé, Custardy and Pizza-Like.

Sometimes finding side dishes beyond straight old roasted vegetables can be a challenge in the macro world, but this tasty soufflé that reminds of lasagna is pretty low in “fatcros” (credit to Eric C. for that one), gets you some colorful vegetables, and a bump of protein from the cheese and glorious fiber!

Baked Squash Soufflé

Squash Soufflé with Tomato Sauce and Cheese

  • Servings: 2
  • Difficulty: easy
  • Print

Macros Per Serving: 211 Calories | 14 P | 7 F | 25 C . Fiber= 7 grams

This is a very nice way to enjoy the squash filled benefits of autumn in a side dish that tastes like pizza, lasagne and a savory custard all at one. Pair with a lean meat and its macros are on point!


    Squash Soufflé with Tomato Sauce and Cheese

  • 1 Medium sized acorn squash, cooked. You can do this by cutting the squash in half, scooping out the seeds, and microwaving it for 10 minutes. Conversely, you can also roast it in the oven in a casserole with 1/2 cup of water at 350 degrees for about 45 minutes to an hour.
  • 60 grams reduced fat Italian blend cheese
  • 2 cloves of garlic, minced
  • 2 tsp dried Italian spice blend (yup, I used pizza flavored)
  • 1 egg
  • 1/2 can of strained tomato sauce
  • A handful of fresh basil, chopped
  • Salt and pepper for seasoning.


1.Scoop the cooked flesh from the squash into a mixing bowl. I weighed mine and it come out to 258 grams. My friend Marie said she bought a medium sized acorn squash but her flesh came out to almost 500 grams. I don’t know about her concept of medium but if this happens to you, double the recipe or reserve half the flesh for another purpose.

2.Add the egg, minced garlic, 20 grams of the cheese and chopped basil. Season with salt and pepper. using a fork, mash it up a bit until it is well combined.

3.Pour the tomato sauce into a small, oven safe casserole dish (mine was 8″x 6″x 2″). Spread the squash mixture on top. Layer with the rest of the cheese and bake, uncovered, in a 400 degree pre-heated oven, for 25 minutes or until the cheese is golden brown.

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A little summer stew, with an ambiance des Caraïbes (Caribbean Vibe).

Before we get to the main event here- a few announcements! I have completed the Precision Nutrition’s Level 1 Certification Course- only took me 4 months lol! But seriously, the course was a tremendously helpful tool in understanding how the body processes food, how we expend energy, the nutritional needs of humans (athletes especially), and how to achieve a more full picture of health. There are billions of factors and you cannot control it all, but you can do your best. I still think, however much a pain in the rear that it is, daily macronutrient tracking can ensure that the maintain the body composition that you want to have (and this is not always 6-pack abs, although  macros can get you there, if you want). Choosing the least processed, highest quality foods to make your macros is the best way to ensure optimum nutritional intake, and hopefully keep you out of the chronic disease cycle. But life gives us no guarantees. We can just try our best.

If you’d like to know more about my philosophies, coaching style or macros, you can email me: shebnation|AT|gmail|dot|com.

Quelle Surprise! Today’s meal prep idea does not involve any legumes, yet still manages to pack a wallop in the fiber department (thanks sweet potatoes and celery!). To continue with my tendency towards vague, cultural appropriation, this stew has a Caribbean Vibe (an ambiance des Caraïbes), with a touch of Gambian cuisine (une touche de cuisine gambienne). But really it’s just vegetables thickened and flavored with the crazy deliciousness that is peanut butter. Who doesn’t love peanut butter??? I love peanut butter! I wish I could eat more but my macros often say no, no, no. They actually say that everyday.

Which brings me to a pervasive health myth that seems to be very common these days: a misperception that “good” or “clean” fats are somehow are processed differently in the body. Too much of anything will throw your body’s energy systems out of whack, and the body does not really discriminate, in terms of lipid break down, repackaging and storage of, say, a high quality MCT oil and shitty old margarine. I am not saying eat shitty old margarine. I am just saying that if you are after a lean body composition that can aid you in athletic pursuits,  this is a consideration. There are definitely macro splits available to you that are very high in fat, however, you will be looking at extremely moderate protein and hella low carbohydrate targets. Something’s always gotta give, somewhere to keep the balance. Ok, off soapbox and onto stew!

Pork, Vegetable and Peanut Stew

  • Servings: 4
  • Difficulty: medium
  • Print

Macros Per Serving: 512 Calories | 40 P | 16 F | 49 C . Fiber= 9 grams

This may be a bit aggressive in the carbohydrate department for some, but you can mitigate this by using less sweet potato and less quinoa. If the fat is a little high for your macros, you can also reduce the peanut butter, or use a combination of PB2 and peanut butter. The peanut butter gives a lot of flavor though, so another option is to use skinless chicken breast instead of pork tenderloin. Since the meat is not cooked in the stew, you can add any type of protein you like on top, to increase or decrease the total fat and protein content of the dish.


    Vegetable and Peanut Stew

  • 14 ml olive oil
  • 4 cups defatted chicken or vegetable stock
  • 2 Tbsp shallots (40 grams)
  • 330 grams raw sweet potato, small dice
  •  150 grams red onion, finely chopped
  • 300 grams carrots, small dice
  • 115 grams zucchini, small dice
  • 150 grams celery, small dice
  • 1 small jalapeño, deveined and finely chopped
  • 1 inch cube peeled and shredded ginger
  • 15 ml (1 Tbsp) tomato paste
  • 64 grams creamy peanut butter
  • 1 tsp Turmeric
  • 1 tsp ground Coriander
  • 1 Tbsp Chili powder
  • 1 Tbsp Cumin
  • 1 Tbsp red wine vinegar, to finish
  • Quinoa:
  • 100 grams dry quinoa
  • 200 grams water or vegetable stock
  • Pork Tenderloin:
  • 567 grams raw pork tenderloin, seasoned with salt, pepper and spice mix of your choice (I used a jerk mix I had lying around). Just make sure the blend you use is compatible with the spices in the stew.


1.Cook the quinoa in a small pot on the stove or rice cooker. I like to let it hang out and dry a bit because mushy quinoa=gross.

2.To make the stew: Dice all the veggies, throw them into a bowl and shred the ginger on top of the bowl. Heat all the olive oil in a large soup pot and add the vegetables. Season with salt and pepper and sweat this out for about 10-15 minutes. Add the tomato paste. It’s best if you make a small well in the veggies and let the paste have contact with the bottom of the pan so it caramelizes. Add all the spices and stir to combine. Add the stock and simmer for about two hours on low heat. You want the end product to look pretty homogenous and everything to be cooked down. Add the peanut butter, stir to combine. Add the red wine vinegar and let this hang out while you cook the pork.

3.Season the pork tenderloin with salt, pepper and seasoning blend of your choice. Cut into 1/2″ medallions and pan sear until it reaches your desired doneness. Most people cook the hell out of pork but I tend to go until medium. The chances of contracting trichinosis from farm raised pork purchased in a retail setting are about the same as you winning a powerball jackpot but hey, some of us are risk takers and some are not. YOU DO YOU!

4.Divide the cooked quinoa equally into 4 tupperwares, then ladle 1/4 of the stew on top of each portion of quinoa, and finally lay down your protein on top. Voila! Lunch for four days!

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