Four-Day Frugal Power Batch — 150 g Protein / 1500 kcal per Day (with 1 protein shake/day)
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Ingredients
Instructions
- 1
Cook ground chicken: Season whole 4 lb with garlic powder, onion powder, soy sauce, salt, pepper. Brown and cook fully (use 2 tbsp oil total). After cooking, weigh out 410 g portions for days 1–4 (set aside extra).
- 2
Cook rice: Make ~2 cups dry (yields ~6 cups cooked) but only portion 0.5 cup cooked per day (you can freeze leftovers). Easier: cook only 1 cup dry if you want less waste.
- 3
Cook veg: Heat/fry or steam 700 g frozen veg; divide 175 g per 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!
- Cook ground chicken: Season whole 4 lb with garlic powder, onion powder, soy sauce, salt, pepper. Brown and cook fully (use 2 tbsp oil total). After cooking, weigh out 410 g portions for days 1–4 (set aside extra).
- Cook rice: Make ~2 cups dry (yields ~6 cups cooked) but only portion 0.5 cup cooked per day (you can freeze leftovers). Easier: cook only 1 cup dry if you want less waste.
- Cook veg: Heat/fry or steam 700 g frozen veg; divide 175 g per day
