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Salmon Eggs Salsa Breakfast

Improved Nutrition: 3 Easy Healthy Meals for Men in Under 30 Minutes

Proper nutrition can be overwhelming, especially if you're not used to cooking at home. 


We put together 3 simple meals that anyone can cook at home in under 30 minutes. These are designed to be easy to cook, keep you full for hours, and provide low-carb options. 


Meal 1 - Beef + roasted vegetables


Ingredients:

  • 1 lb ground beef
    • Look for grass-fed + grass-finished beef
    • 80/20 is more fatty meat, 95/5 is super lean meat. We prefer to get something around 85/15, but it’s up to you!
  • Brussel sprouts
    • This can be done with any of your favorite veggies, but for the sake of this example, we picked brussels.
    • You can find these in a bag, pre-cut, pre-shaved, etc. It doesn't really matter, just get the greens.
  • Garlic
  • Olive oil
  • Salt + pepper
  • Hot sauce/salsa, greek yogurt (unflavored)

Cooking:


Veggies

  • Preheat the oven to 400.
  • If the brussel sprouts aren't already cut up, cut off the ends and then cut them in half. Discard the ends.
  • Put the cut pieces into a mixing bowl.
  • Take a clove of garlic (one of the small pieces from the bulb - feel free to use more if you're a garlic lover) and dice to small pieces.
  • Drizzle 1 TBSP of olive oil over the brussels and mix so the olive oil is evenly spread.
  • Add garlic, salt, & pepper. Mix again.
  • Pour brussels onto a cooking sheet and put in over for 20 minutes.

Meat

  • On the stovetop, get a pan large enough to cook the lb of ground beef. Put on medium to medium-high heat.
  • Drizzle 1 tsp of olive oil in the pan.
  • Add ground beef.
  • Use utensils to break apart beef, then add salt + pepper to taste. (I also love to add a touch of cinnamon to my ground beef. Don't knock it til you've tried it!)

The beef should take just under ten minutes to cook, so time accordingly. Once finished, fill your bowl with brussels and add 1/2 of the beef.


You should have enough left over for another meal for the next day.


Condiments of choice :

  • Salsa/hot sauce goes well with most meals as it's delicious and most have zero or little calories.
  • Greek yogurt is also a great addition to the bowl and can act as a sub for sour cream. You can go full fat or non-fat.

Nutritional Totals (with 50g whole fat greek yogurt and 85/15 ground beef)

Calories: 757

Protein: 53g

Fat: 54g

Carbs: 12g net


Meal 2 - Pork + sautéed cabbage


Ingredients:

  • Pork tenderloin (commonly comes in a 1-pound package). Opt for the unseasoned pork as most grocery stores will load up their pre-seasoned meat with sugar.
  • Red cabbage
  • Olive oil (Avocado oil for high heat if you have it)
  • Irish Butter
  • Salt + pepper
  • If you're feeling fancy, grab some rosemary.

Cooking:


The Meat

  • Preheat the oven to 350
  • Get pan ready that can handle higher heat (I love to use a cast iron pan)
  • Take the pork out of the package and pat dry with a paper towel, place on a cooking sheet.
  • Use 1-2 tsp of olive oil to cover the pork. Spread evenly.
  • Season all sides of the meat with salt + pepper. Throw some rosemary (chopped) on there at this point, too.
  • Pour about 2 tsp of avocado oil in a pan on medium-high to high heat (if you're using olive oil, note that it has a lower smoke point than avocado oil ~375 vs 520, so you'll have to put your stove on a lower setting. Or be prepared to have great ventilation!)
  • Once the stove is hot, sear each side of the tenderloin until golden brown (about 1-2 mins per side depending on the heat)
  • After all of the sides are seared, place the meat on your cooking sheet and throw it in the oven for 16-18 minutes, or until the internal temperature reaches 145.
  • Take out of the oven and let sit for 5 minutes before cutting into it. This will allow the meat to retain all the delicious juices.

Veggies

  • Cut off about 400g of cabbage from the head. This will provide you with about 2 heaping servings.
  • Chop into roughly 1" pieces.
  • Add 1/2 TBSP of butter to the pan, set to medium heat.
  • After the pan has warmed up, add the chopped cabbage to the pan, drizzle 2 tsp of olive oil over cabbage and mix so the veggies are evenly covered.
  • Season with salt + pepper & mix veggies. Repeat.
  • Cook until browning starts on the cabbage, about 8-12 minutes.

From here, place half of the cabbage on your plate with the cut-up tenderloin (use about half of the 1-lb tenderloin).


It should be juicy and flavorful enough to not need condiments, but I also love some hot sauce just in case.


Nutritional Totals

Calories: 593

Protein: 50g

Fat: 41

Carbs: 1g net


Meal 3 - Salmon, eggs, + sautéed kale


Ingredients

  • Salmon with skin on (can find 12oz package that provides 2 servings)
  • 2 eggs
  • Kale
  • Olive oil
  • Irish butter
  • Salt + pepper
  • Dried dill


Cooking:


Fish

  • Remove salmon from package, pat dry with paper towels.
  • Season with salt, pepper, and dried dill.
  • Heat pan to med-high and add 1 TBSP olive oil (or avocado oil if you want to turn up the heat).
  • Place salmon skin side down first, cook for ~3-4 minutes until the skin starts to crisp, then flip. Cook for 3 more minutes and remove from pan.

Eggs

  • Heat small pan to low-medium heat and add 1/2 TBSP Irish butter.
  • Add two eggs. Season with salt + pepper.
  • For scramble, just keep the eggs moving. This will allow them to retain moisture and not dry out (One of the best-kept secrets for cooking eggs is to cook low and keep them moving).
  • They take a few minutes longer to cook on low heat, but it's worth it!

Kale

  • Preheat the pan with 2 tsp olive oil.
  • Place a heaping handful of kale in pan and toss with tongs to evenly cover with olive oil.
  • Season with salt + pepper.
  • Cover the pan with a lid for a few minutes to steam the kale a bit.
  • Remove the lid and cook until it starts to brown.
  • Should take about 10 minutes.

Add 1 piece (6 oz) of salmon, 2 eggs, and kale to your plate. As you probably guess, salsa is a GREAT addition here, and don't overlook how well greek yogurt goes with salmon.


Nutritional Total

Calories: 735

Protein: 50g

Fat: 56g

Carbs: 9g net


These three simple meals are designed to be made in under 20-30 minutes, eaten any time of day, and with minimal ingredients.


Let us know how they turn out or if you have any questions!


Coming soon... some healthy carb-focused options for those interested in keeping blood sugar in control while fueling workouts... like our blueberry sweet potato protein pancakes recipe. 

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