Four-Day Frugal Power Batch — 150 g Protein / 1500 kcal per Day (with 1 protein shake/day)

Backstory: You batch-cook once and eat the same bowl every meal for 4 days. Uses your 4 lb (1814 g) ground chicken + rice, veg, eggs, and 1 protein shake daily to hit exactly ~150 g protein and ~1500 kcal/day. Simple, cheap, and efficient. I speak like Arnold: Prep, portion, dominate!

Batch ingredients (make once; yields 4 daily portions)

• 4.00 lb (1814 g) raw ground chicken
• 3 cups dry white rice (≈9 cups cooked)
• 1.5 lb (≈700 g) frozen mixed vegetables
• 9 large whole eggs
• 2 tbsp vegetable oil (total for cooking)
• 6 tbsp low-sodium soy sauce (flavor)
• 2 tbsp garlic powder
• 2 tbsp onion powder
• 2 tsp salt, 2 tsp black pepper

Daily extras (not in batch)

• 1 protein shake per day: 30 g protein, 180 kcal (per scoop)

Exact per-day portions (divide batch into 4 equal daily packages; then adjust rice down to hit calories)

• Ground chicken (raw): 454 g/day (use entire 4 lb over 4 days)
• Eggs: 3 whole eggs/day
• Cooked white rice: 0.5 cup cooked/day (from the batch; you’ll prepare 9 cups cooked then only use 2 cups total across 4 days)
• Frozen mixed vegetables: 175 g/day (¼ of batch)
• Oil & seasonings allocation: ~½ tbsp oil/day and seasoning from batch
• Protein shake: 1 scoop/day (30 g protein, 180 kcal)

Why 0.5 cup rice? We cook 9 cups but will only use 0.5 cup/day (2 cups total used across 4 days) — the rest can be stored/frozen or simply cook less rice (recommended: cook 1 cup dry rice to yield ~3 cups cooked and use 2 cups over 4 days; discard/ignore extra from original batch plan).

Per-day nutrition (approx)

• Protein:
  • Ground chicken: 454 g × 23.0 g protein/100 g = 104.4 g
  • Eggs: 3 × 6.3 g = 18.9 g
  • Rice: 0.5 cup cooked ≈ 2.125 g
  • Veg: 175 g × 2.8 g/100 g = 4.9 g
  • Protein shake: 30 g
  • Total protein/day ≈ 160.2 g (exceeds 150 g; fine for muscle; if you want exactly 150 g, reduce chicken to 410 g/day)
• Calories:
  • Ground chicken: 454 g × 215 kcal/100 g = 976 kcal
  • Eggs: 3 × 72 = 216 kcal
  • Rice: 0.5 cup cooked ≈ 102.5 kcal
  • Veg: 175 g ≈ 70 kcal
  • Oil (½ tbsp/day ≈ 7 g) ≈ 60 kcal
  • Protein shake: 180 kcal
  • Total ≈ 1605 kcal

Adjustments to hit ~1500 kcal exactly

• Reduce chicken to 410 g/day (from 454 g) → chicken protein = 94.3 g; chicken calories ≈ 880 kcal.