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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We Are Kookoo For The Muffe Here In Shebnation!



Portability becomes a big deal if you are an on-the-go kind of person, or if you lift weights and need food immediately. There is nothing like a lifting hunger to make you shit all over your macros! That’s why protein packed muffins are a win/win in the world of Shebnation macros. If you can dream it, you can bake it the fuck up in a muffin tin, that’s what I always say.

Muffin comes from the word Muffe, which in German means small cake and that’s what we have here- small, custardy cakes of sweet (but not too sweet) and savory goodness, satisfying and very friendly in terms of their macros splits. I have three new snacks recipes for you but I urge you to experiment with other ingredients and flavors. Just remember to add some whole egg or egg whites to bind your little muffe creations! I love these cold out of the fridge but you an easily that them up in the microwave, add some greens and vinaigrette and have a great lunch!


Oatmeal Banana Muffins

Makes 12
152 Calories (per muffin)
26 C | 4 F | 4 P | 3 Fiber (per muffin)


  • 360 grams instant oats (you can do flavored ones but they might affect the macros slightly)
  • 1 tsp baking soda
  • pinch of salt
  • 1 tsp Cinnamon
  • 180 ml. 2% milk (3/4 cup)
  • 2 eggs
  • 1 tsp Vanilla
  • 240 grams mashed banana (2 bananas)
  1. Preheat the oven to 375 F/ Gas Mark 5
  2. Add the oats, baking soda and salt to a bowl. In a second bowl, mash the banana and add the eggs, milk and vanilla, Stir to combine.
  3. Add the banana mixture to the oat mixture and stir.
  4. Spray a muffin tin with oil or use cupcake liners. Divide the mixture into 12 and bake in the oven for 20-25 minutes. let cool in the in for 10 minutes, then place them on a rack to cool all the way. These will last 3 days in tupperware.

 “Caprese” Bread Pudding Muffins

Makes 12
99 Calories (per muffin)
13 C | 6 F | 13 P | 6 Fiber (Per muffin)


  • 300 grams fresh mozzarella
  • 300 grams diced tomatoes
  • 400 ml egg whites
  • 1 tsp dried basil
  • salt and pepper
  • 4 slices whole grain bread that’s been toasted (I used Brownberry 100% whole wheat because my intern doesn’t like it and I had to use it up, but you can use the bread or GF bread of your choice. May change the macros slightly)
  1. Pre-heat your oven to 400F /Gas Mark 6
  2. Cube the mozzarella up, add the egg whites, tomatoes, basil salt and pepper. Stir to combine. Cube up the taste into small squares and add to the mixture. Let the bread soak up all the juices.
  3. Spray a 12 cup muffin pan (do not use cupcake liners in this case). Divide the mixture evenly into 12 muffins. Bake for 20-30 minutes.
  4. Note: egg whites tend to look very terrible and weepy during the cooking process. Do not despair! They will eventually firm up. Make sure these look firm and browned before you take them out of the oven.

Sweet Potato, Cheese Hash with Taco Flavors (Olé!)

Makes 12
99 Calories (per muffin)
9C | 4 F  | 8 P | 1 Fiber (per muffin)


  • 400 grams raw sweet potato, grated. (2 medium sized sweet potatoes)
  • 60 grams onion, diced fine (1/2 a medium onion)
  • 150 grams bell pepper (any color you like) diced fine (1 pepper)
  • 2 eggs
  • 300 ml egg whites
  • 160 grams grated reduced fat cheddar cheese (if you have lots of factors, use regular fat cheese)
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp paprika
  • pinch of salt and pepper
  1. Pre-heat your oven to 400F/ Gas Mark 6
  2. Throw everything in a bowl and combine well.
  3. Spray a 12 cup muffin pan (do not use cupcake liners in this case). Divide the mixture evenly into 12 muffins. Bake for 20-30 minutes.
  4. Note: egg whites tend to look very terrible and weepy during the cooking process. Do not despair! They will eventually firm up. Make sure these look firm and browned before you take them out of the oven.


Other flavor variations:

  • Spaghetti squash, chicken sausage pizza. Use whole eggs, mozzarella and pizza sauce.
  • Grated potatoes, egg, ham and cheese.
  • Egg white, scallion, spinach and feta.
  • Asparagus, goat cheese, chive and egg.

 **Note: for all egg based savory muffins, do not use cupcake liners. They get soggy and stick to the muffin and it is unpleasant. No-one wants to eat an unpleasant muffin.

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Three Snacks to Get Through the Afternoon- Shebnation Style, In 5 minutes or Less!!!!

Snacks snacks snacks. Err’body wants them, but how to find some good ones that fill you up inside- and take you from 3PM to dinner? Put down your cheese and crackers- these 3 ideas will have you in happy macro heaven!!!

Snack 1: Shrimp-Avocado-Toast

215 Calories
19 C | 9 F | 23 P | 7 Fiber


You can use already cooked shrimp or throw some raw shrimp into boiling water for 2 minutes and rinse them off in cold water. Poached shrimp can be stored in the fridge for about 2 days.

Toast a slice of bread (I used Ezekiel sesame bread here). Chop up 2.5 ounces (68 grams) of poached shrimp and combine with 40 grams of mashed avocado (about 1/2 a medium avocado). Season with salt, pepper and a squeeze of lime and spread upon your toast.

Wrap in plastic for transport. Note: this does not transport entirely too well. I’m sorry. But maybe an at home snack….

Snack 2: Sweet Potato-Cottage Cheese-Salsa

200 Calories
29 C | 2 F | 14 P | 4 Fiber


Steam a medium sweet potato in your microwave. Cut it in half. Top half with 1/2 cup (113 grams cottage cheese-we used 1% fat) and 2 tbsp of your favorite salsa. Season with salt and pepper.

Tuck into a tupperware for portability.

Snack 3: Chicken-Feta-Cucumbers

203 Calories
4 C | 7 F | 28 P | 2 Fiber


Cube up 75 grams of chicken breast and combine with a chopped and peeled Persian (mini) cucumber (100 grams), and 1 ounce (28 grams) of good sheep’s milk feta. Season with salt, pepper and a squeeze of lemon. Mason jars work great here to bring to and fro, or if you hate hipsters, just a damned ziplock bag! Pull out your jar or sack and stare down all the donut eaters in your office!

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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
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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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Easy Morning Crunchies. All the Fiber, No Twigs Involved.

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I try to get a good chunk ( about 25%) of my daily 200 grams of carbohydrates out of the way (i.e. eaten by me!) in the morning before my workout. That way, all that lovely stored glycogen can go right to use. Eat-deplete-eat-deplete. If you get it just right, you end of fueling yourself, and the carbs won’t sit around waiting to be turned into fat. Since the main source of my protein in the morning is egg whites, I am always a little texture starved at this particular time of day. Toast is always an option, but if you get more food if you make a big bowl of seasonal fruit with this delicious crunchy topping. If you are hungry in the morning, this kind of volume + fiber can go a long way in helping you feel full.

My Nene (Gran) used to get her fiber from a giant wheat cereal log that looked like a bathmat and tasted about as pleasant.  It was so hard you could barely eat it and then about 2 seconds after the milk was poured, it became a soggy bowl full of tan threads. As much as I adored her, my way is much more appetizing.

  • Difficulty: Easy AF
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Macros Per Serving: 130 Calories | 23C | 2 F | 4 P | . Fiber= 7 grams

You can make this recipe ”à la minute” and it literally will take you about 3 minutes total, but you can also make a larger batch of the crunchy part, weigh the finished product and divide by how many servings you made to be macro accurate. (#Maccurate?). You can use any fruit you like but the macros will  change a bit depending. Raspberries are the queen of fiber in terms of fruit; figs are the king. The macros include the almond milk, which was unsweetened.


    Crunchy Bits:

  • 10 grams rolled oats (I used Bob’s Red Mill Gluten-Free Old-Fashioned Oats, but any brand will do)
  • 3 grams chia seeds
  • 3 grams brown sugar (optional but tasty)
  •  pinch of salt
  • Fruit:
  • 126 grams strawberries
  • 50 grams raspberries
  • Milk:
  • 50 ml unsweetened almond milk (use whatever milk you like, cow’s will add protein)


1.Put all the crunchy bits ingredients into a small pan, then toast over medium heat for about 2 minutes. The oats will begin to have a lovely warm and toasty smell. If this turns into a sharp, burnt acrid smell you’ve gone to far. You can shake the pan a bit to prevent going too far. If you keep going too far you have some problems and need to learn some impulse control.

2.Cut your strawberries into bite sized sized pieces. This of course will depend upon the size of your mouth. If your mouth is huge your pieces will be bigger, obvs. If your mouth is so tiny you need to cut the raspberries than perhaps you should choose a different fruit.

3.Put fruit in a bowl, top with crunchy bits and pour on your milk of choice. Done.

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Rice and Beans. AKA Basic Human Dinner, Yo’.


It doesn’t get a lot more simple, or cheap than rice and beans. Calorically dense, and micronutrient packed, if you keep everything in balance, adding grains and legumes to your main protein can really up the micronutrient ante. Billions of people across our planet (hello planet! I am still on your team!) and thousands of cultures have their own very special combinations.

I was asked this week if canned beans were less healthy than dried beans cooked from scratch. The nutritional profile is relatively similar, although canned beans do contain a lot more sodium. This can be reduced by rinsing the aquafaba from the beans. Aquafaba is a fancy word for that thick bean water in which canned beans are suspended. The French are very fond of making this into a vegan meringue. I do not like this idea at all. I am #teameggwhite. Canned beans are also more expensive. So there’s that.

Shebnation food prep for this week involves a cute little bean called the pigeon pea.  It does look like a pea, but is a bean. I would label the flavor of this dish as “Puerto Rican Lite” if that’s a thing. Or maybe let’s call it cultural appropriation and all move on.


Chicken Thighs, Pigeon Peas, and Rice: Puerto Rican 'Lite' Style

  • Servings: 4
  • Difficulty: easy
  • Print

Macros Per Serving: 495 Calories | 40 P | 18 F | 41 C . Fiber= 4 grams

Sometimes pigeon peas are called gandules, and make up the dish “arroz con gandules“, the traditional Puerto Rican recipe from which this was adapted. You should probably use a caldero, which is a rounded aluminum put, but I don’t have one so I used a stock pot and everything was fine. The Snackary rating was ‘I devoured it’.


  •  20 ml olive oil
  • 130 grams leeks, cleaned and finely chopped (use an onion if you do not have leeks)
  • 100 grams raw carrot, finely chopped (guys, this is about 1 medium carrot- get it together)
  • 86 grams dried guandules, or pigeon peas. If you want to use the canned version, use about 1/2 a can with the aquafaba drained
  • 75 grams raw bell pepper, chopped (about 1 medium pepper)
  • 2 cloves garlic, minced
  • 600 grams roasted boneless, skinless chicken thighs (about 8 thighs)
  • 300 ml low sodium chicken broth
  • 1 Tbsp cumin powder
  • 1 Tbsp chili powder
  • salt and pepper


1.Pick through the pigeon peas and remove any stones, broken beans and general detritus you might find in there. If you are unsure whether or not something qualifies as detritus, ask yourself “Does this look like a pigeon pea?”. If the answer is no, it’s detritus, toss it. Cover the peas that survived your careful inspection with cold water and soak them for 30 minutes.

2.Drain the peas, pour into the pressure cooker with 1 tsp of salt, (I use the Instant Pot), cover with 2 inches of new water and cook on manual for 9 minutes. Depressurize the pot and drain the beans again. If you are using canned beans just open and drain the can. Remember, using only half the drained peas.

3.Preheat your oven to 400. Season the chicken thighs, generously, with salt and pepper. Bake on a parchment lined tray for about 20 minutes. Cool, chop and reserve. It should not be cooked to death. A little under is just fine.

4.Sauté the leeks, garlic, bell pepper and carrots  in the 20 ml of olive oil, in a large a pan on the stove top. Season with salt and pepper and cook the vegetables for about 5-6 minutes.

5.Add the rice and stir until it’s combined. Add the cumin, chili powder and chopped chicken thighs. Add the 300 ml of chicken stock, bring to a boil and reduce the heat to simmer. Cook this on low heat, covered, for about 40 minutes. Check on it a few times, if it seems very dry add a bit of water (maybe 1/4 cup).

6.After 40 minutes has elapsed check the texture of the rice. If it is cooked great- you’re done. If not, keep cooking for 5-10 more minutes. Add in the cooked (or canned) pigeon peas, stir and divide between 4 containers. #boom. Lunch.

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