Making Meals | Simple Science Fitness

Making Meals

SSF Make-A-Meal

Cooking can be a dauting task for most people, especially when making healthy meals. Fortunately, there is an easy way to create a wide variety of soup, stew, or stir-fry dishes using only four components:

  1. The Base
  2. The Meat
  3. The Stock
  4. The Bulk

All components are cooked on the stove using pots and pans, first separately, then combined together. The preparation and cooking time takes about as long as a sit-down restaurant round trip.

1. The Base

Select three or four of the following aromatic bases and chop into small, uniform pieces. Cook at low for 30 minutes (recommended) or at medium temperature for 10–15 minutes. Cook with an oil or fat, stirring occasionally. The vegetables are finished when they appear soft and "sweaty."

  • Onions
  • Carrots
  • Celery
  • Garlic
  • Ginger
  • Bell Peppers
  • Chili Peppers
  • Tomatoes
  • Leeks
  • Mushrooms
  • Lemongrass

2. The Meat

While you are cooking your base, pick one (recommended) or two types of meat. Cut into pieces if required. Slather in salt, plus any appropriate herbs, spices, and seasonings. Cook separately with an oil or fat at medium heat until the meat is browned and properly cooked in the center.

  • Beef
  • Chicken
  • Lamb
  • Fish
  • Pork
  • Shellfish
  • Venison

3. The Stock

Next, pick one liquid stock. Use more if you are making a soup.

  • Water
  • Chicken/Beef/Vegetable Broth
  • Milk
  • Wine
  • Beer

4. The Bulk

Lastly, mix the base, meat, and stock with one (recommended) or two of the following starches. Cook covered at simmering temperature for about 30 minutes, stirring occasionally.

  • Chopped Potatoes
  • Beans
  • Lentils
  • Rice (1 cup = 2 cups of liquid stock)
  • Quinoa (1 cup = 2 cups of liquid stock)
  • Pasta (cook separately in a pot)

Feel free to add in additional vegetables if you desire.

Example 1
Base: onion, carrots, celery.
Meat: chicken breast.
Stock: chicken broth.
Bulk: rice.
Result: chicken soup.

Example 2
Base: onion, bell peppers, celery.
Meat: pork sausage and shrimp.
Stock: water.
Bulk: rice.
Result: jambalaya.

Example 3
Base: onion, carrots, tomatoes, garlic.
Meat: lamb.
Stock: water.
Bulk: potatoes and beans.
Result: lamb stew.

Recipes

Dishes

  • 12 Days of Beef
    12 Days of Beef

    800 calories, 15 g carbs, 55 g fat, 65 g protein (per day)

    Ingredients

    • 12 packed ground beef patties
    • 1 tbsp extra virgin olive oil
    • 1 chopped whole carrot
    • 1/2 cups brussels sprouts or sliced zucchini
    • 1 cup spinach

    Directions

    1. Season all 12 ground beef patties with salt and pepper then bake at 350°F for 40 minutes.
    2. Refrigerate the patties you will consume within days. Store excess beef patties in containers then freeze. Thaw when ready to use.
    3. For each meal, add olive oil and spices to vegetables. Optionally add in a slice of cheese to the beef patty.
    4. Microwave for 4 minutes.
  • 12 Days of Chicken
    12 Days of Chicken

    810 calories, 15 g carbs, 45 g fat, 90 g protein (per day)

    Ingredients

    • 3 whole rotisserie chickens
    • 1 tbsp coconut oil
    • 1 chopped whole carrot
    • 1 cup broccoli
    • 1 cup spinach

    Directions

    1. Each whole chicken should cover four meals. Tear apart three whole chickens into three containers.
    2. Refrigerate one container and use within days. Freeze the other two containers and thaw when ready to use.
    3. For each meal, add coconut oil and spices to vegetables. Optionally add in rice.
    4. Microwave for 4 minutes.
  • Jambalaya
    Jambalaya

    2160 calories, 190 g carbs, 90 g fat, 135 g protein (4 meals)

    Ingredients

    • 2 tbsp butter
    • 3 smoked sausages, sliced, or pork
    • 2 tsp paprika
    • 1 tsp cumin
    • 1/4 tsp cayenne pepper
    • 1/4 tsp pepper
    • 1/2 tsp salt
    • 1 small diced onion
    • 2 diced tomatoes
    • 1 diced bell pepper
    • 1 cup diced celery stalks
    • 1 cup diced carrots
    • 1 cup rice
    • 2 cups water or broth
    • 1 lb shrimp

    Directions

    1. Melt butter in large pan. Cook on medium heat onion, celery, carrot, and bell pepper for 15 minutes.
    2. Add sausages and cook for 5 minutes.
    3. Add all spices and cook for 1 minute.
    4. Add tomatoes and cook for 3 minutes.
    5. Add the rice and water/broth and bring to a boil.
    6. Bring heat to low and cover. Cook for 30 minutes.
    7. Add shrimp and cook for an additional 5 minutes.
  • Salmon with Indian Spices
    Salmon with Indian Spices

    500 calories, 5 g carbs, 30 g fat, 45 g protein (1 meal)

    Ingredients

    • 1 tbsp coconut oil
    • 1 salmon fillet
    • 1/4 tsp pepper
    • 1/4 tsp minced garlic
    • 1/8 tsp cumin
    • 1/8 tsp ginger
    • 1/8 tsp coriander
    • 1/8 tsp cayenne pepper
    • 1 tbsp lemon/lime juice

    Directions

    1. Spread all ingredients on the salmon. Bake with vegetables at 400°F for 20 minutes.
    2. Serve with rice or your choice of side.
  • Bacon Frittatas
    Bacon Frittatas

    1500 calories, 10 g carbs, 110 g fat, 115 g protein (3 meals)

    Ingredients

    • 12 slices of bacon
    • 8 eggs
    • 5 tbsp chopped spinach
    • 5 tbsp diced red pepper or tomatoes
    • 3 slices of sharp cheddar cheese
    • 1/2 tsp sea salt
    • 1/2 tsp pepper

    Directions

    1. Bake bacon on baking sheet for 11 minutes at 350°F. Mix the rest of the ingredients on a pan and cook until the eggs are partially cooked.
    2. Form bacon into rings and add the partially cooked egg mixture. Bake for another 20 minutes.
  • Ground Beef Stuffed Bell Pepper
    Ground Beef Stuffed Bell Pepper

    1950 calories, 120 g carbs, 105 g fat, 130 g protein (4 meals)

    Ingredients

    • 2 tbsp olive oil
    • 2 bell peppers
    • 500 g ground beef
    • 1 cup cooked rice
    • 2 tsp paprika
    • 2 tsp cumin
    • 2 tsp garlic powder
    • 1 tsp onion powder
    • 1/2 tsp sea salt
    • 1/2 tsp pepper
    • 1 small can of tomato paste

    Directions

    1. Slice bell pepper in half, coat both halves in olive oil, and bake at 400°F for 30 minutes.
    2. Add olive oil on a pan at medium heat and cook ground beef with spices and tomato paste until browned.
    3. Mix the meat with rice and stuff into each bell pepper.

Slow Cooker

  • Beef Stew
    Beef Stew

    1980 calories, 175 g carbs, 72 g fat, 160 g protein (4 meals)

    Ingredients

    • 2 tbsp butter
    • 500 g beef stew cutlets
    • 2 tsp salt
    • 1 tsp pepper
    • 1/4 tsp garlic powder
    • 1/4 tsp onion powder
    • 1/4 tsp paprika
    • 1/8 tsp cayenne pepper
    • 1/2 tsp oregano
    • 1/2 tsp thyme
    • 1/4 tsp basil
    • 4 c beef broth
    • 2 tbsp tomato paste
    • 4 potatoes
    • 2 cups diced carrots
    • 1 cup diced celery
    • 1 tbsp parsley

    Directions

    1. Sear the meat on medium-high, 2 minutes per side.
    2. Add all ingredients in the list except for vegetables and parsley into a slow cooker. Set to cook on high for 8 hours.
    3. After 1 hour, add in potatoes, carrots and celery for the remaining 7 hours. Add in parsley when complete.
  • Beef and Stewed Cabbage
    Beef and Stewed Cabbage

    3450 calories, 200 g carbs, 180 g fat, 270 g protein (6 meals)

    Ingredients

    • 2 tbsp butter
    • 1kg ground beef
    • 1 head shredded cabbage
    • 3 whole chopped carrots
    • 1 minced onion
    • 1 tbsp minced garlic
    • 2 tsp salt
    • 1 tsp pepper
    • 2 tsp chili powder
    • 1 tsp cumin
    • 1/2 tsp curry powder
    • 1/2 tsp mustard powder
    • 1/2 tsp ginger
    • 1/8 tsp cayenne pepper
    • 3 cans tomato paste

    Directions

    1. Add all ingredients into a slow cooker. Set to cook on high for 6 hours.
  • Tomato Chicken
    Tomato Chicken

    1875 calories, 65 g carbs, 80 g fat, 225 g protein (4 meals)

    Ingredients

    • 2 tbsp butter
    • 1kg chicken thighs or chicken breast
    • 1 cup chopped celery
    • 1 cup chopped carrots
    • 1 tbsp salt
    • 1 tbsp pepper
    • 2 tsp onion powder
    • 1 small can of tomato paste
    • 1/4 cup lemon juice
    • 2 tsp minced garlic
    • 1 diced avocado
    • 1/4 cup parsley or cilantro

    Directions

    1. Place vegetables at the bottom of the slow cooker. Layer with chicken then season with salt and pepper.
    2. Mix the sauce, spices, and juice then pour over the chicken.
    3. Cook at low for 8 hours or at high for 4 hours.
    4. Add parsley when complete.

Soups

  • Chunky Chicken Soup
    Chunky Chicken Soup

    1520 calories, 175 g carbs, 40 g fat, 120 g protein (4 meals)

    Ingredients

    • 2 tbsp butter
    • 2 chicken breasts
    • 1 shallot or onion
    • 1 cup diced carrots
    • 5 diced celery stalks
    • 1 tsp onion powder
    • 1 tsp garlic powder
    • 3 c water
    • 4 c chicken broth
    • 1 tsp sea salt
    • 1 tsp pepper
    • 1 tbsp lemon juice
    • 1 cup rice
    • 2 tbsp parsley or cilantro

    Directions

    1. Boil water in a large pot then reduce to low. Add garlic powder, onion powder and onion. Poach chicken breasts for 15 minutes.
    2. Pour hot water into a cup for now and discard the shallot. Melt butter into pot and add salt, pepper, lemon juice and vegetables.
    3. Add hot water and chicken broth into pot. Bring to a boil and add rice. Reduce to low, cover, and cook for 15 minutes.
    4. Dice and add the cooked chicken breasts and parsley/cilantro.
  • Meatball Tomato Soup
    Meatball Tomato Soup

    3335 calories, 40 g carbs, 230 g fat, 260 g protein (6 meals)

    Ingredients

    • Cooked meatballs (see Sides for recipe)
    • 1 tbsp olive oil
    • 1 chopped shallot or small onion
    • 1 clove minced garlic
    • 6 chopped tomatoes
    • 1/4 cup water
    • 1/4 cup cream or whole milk
    • 1 tbsp thyme
    • 1 tbsp butter
    • 1/2 tsp sea salt
    • 1/2 tsp pepper
    • 1 tbsp chives
    • 2 tbsp Parmesan cheese

    Directions

    1. Heat olive oil at medium heat in a pot. Add shallot, garlic, tomatoes and cook for 5 minutes.
    2. Add water and thyme. Cook for 25 minutes.
    3. Dump into a food processor and puree. Strain.
    4. Add in cooked meatballs, cream/milk, butter, salt, and pepper. Garnish with chives and Parmesan cheese.

Sides

  • Scrambled Eggs
    Scrambled Eggs

    580 calories, 2 g carbs, 45 g fat, 42 g protein (2–3 sides)

    Ingredients

    • 6 eggs
    • 1 tbsp butter

    Directions

    1. Melt butter at high heat then crack eggs into pan.
    2. Mix and scrape repeatedly with a spatula until cooked, 2–3 minutes.
    3. Optionally add spices such as salt, pepper, paprika, onion powder, minced garlic, or oregano.
  • Mashed Potatoes
    Mashed Potatoes

    920 calories, 115 g carbs, 40 g fat, 30 g protein (3–4 sides)

    Ingredients

    • 3 potatoes
    • 2 tbsp butter
    • 1 tbsp sea salt
    • 1 cup whole milk
    • 3 cloves minced garlic
    • 1/4 cup Parmesan cheese
    • 1 tbsp chives

    Directions

    1. Dice potatoes. Add potatoes and a pinch of salt to boiling water for 15 minutes.
    2. Heat the milk, butter, and Parmesan. Drain the potatoes. Mash everything.
  • Baked Greens
    Baked Greens

    540 calories, 12 g carbs, 55 g fat, 5 g protein (2–4 sides)

    Ingredients

    • 2 cups of broccoli or brussels sprouts
    • 4 tbsp coconut oil or olive oil
    • 1/2 tsp sea salt
    • 1/2 tsp pepper
    • 1/2 tsp garlic powder
    • 1 tbsp lemon juice or balsamic vinegar

    Directions

    1. Mix ingredients and bake at 350°F for 30 minutes.
  • Italian Meatballs
    Italian Meatballs

    2885 calories, 5 g carbs, 200 g fat, 250 g protein (8–10 sides)

    Ingredients

    • 2 tbsp olive oil
    • 1 kg ground beef
    • 2 eggs
    • 1/2 tsp garlic powder
    • 1/8 tsp basil
    • 1/8 tsp oregano
    • 1/8 tsp rosemary
    • 1/8 tsp cilantro
    • 1/8 tsp thyme
    • 1/8 tsp red pepper flakes
    • 2 tsp parsley
    • 2 tsp sea salt
    • 1/2 tsp pepper
    • 1/4 cup Parmesan cheese

    Directions

    1. Heat olive oil on a pan at medium. Mix the rest of the ingredients and form into balls.
    2. Turn meatballs over every few minutes until cooked all the way through.
  • Egg Pancakes
    Egg Pancakes

    380 calories, 30 g carbs, 25 g fat, 15 g protein (2 sides)

    Ingredients

    • 1 tbsp coconut oil
    • 2 eggs
    • 1 banana
    • 1/2 tsp vanilla extract

    Directions

    1. Separate the yolk and whisk the egg whites.
    2. Mash the yolk with the banana and vanilla.
    3. Fold the whites into the mixture and fry in coconut oil.
  • Delicious Rice
    Delicious Rice

    910 calories, 150 g carbs, 30 g fat, 15 g protein (4–6 sides)

    Ingredients

    • 2 tbsp of coconut oil or butter
    • 1 cup basmati or Jasmine rice
    • 2 cups of water or coconut milk or broth

    Directions

    1. Put all ingredients together in a rice cooker.

Smoothies

  • Bulker's Shake
    Bulker's Shake

    1050 calories, 95 g carbs, 55 g fat, 65 g protein (1 shake)

    Ingredients

    • 2 scoops whey protein
    • 2 cups kale or spinach
    • 2 tbsp of almond butter
    • 2 tbsp of coconut oil
    • 2 tbsp lemon/lime juice
    • 1 frozen banana
    • 1 cup berries
    • 1/4 cup oats
    • 2 cups water

    Directions

    1. Mix all ingredients in a blender.
  • Cutter's Shake
    Cutter's Shake

    550 calories, 50 g carbs, 30 g fat, 30 g protein (1 shake)

    Ingredients

    • 1 scoop whey protein
    • 2 cups kale or spinach
    • 2 cups water
    • 1 tbsp of coconut oil or almond butter
    • 2 tbsp lemon/lime juice
    • 1 sliced frozen banana
    • 1/2 cups berries

    Directions

    1. Mix all ingredients in a blender.

Condiments and Seasonings

  • Taco Seasoning
    Taco Seasoning

    380 calories, 70 g carbs, 15 g fat, 15 g protein

    Ingredients

    • 8 tbsp chili powder
    • 4 tbsp onion powder
    • 2 tbsp cumin
    • 1 tbsp garlic powder
    • 1 tbsp paprika
    • 1 tbsp sea salt

    Directions

    1. Mix all ingredients. Store in airtight container.
  • Marinara Sauce
    Marinara Sauce

    390 calories, 30 g carbs, 30 g fat, 6 g protein

    Ingredients

    • 2 tbsp olive oil
    • 3 c Roma tomatoes, crushed
    • 1/4 cup minced onion or shallot
    • 2 tsp minced garlic
    • 1/4 tsp salt
    • 1/4 tsp pepper
    • 1 tsp parsley
    • 1/4 tsp oregano
    • 1/8 tsp red pepper flakes
    • 2 tbsp basil

    Directions

    1. Heat olive oil over medium-high heat.
    2. Sauté onions for 1 1/2 minutes then add garlic, salt, parsley, oregano and red pepper flakes for another 30 seconds.
    3. Add tomatoes, pepper and basil. Reduce to medium-low for 20 minutes, stirring occasionally until thickened.

Dessert

  • Strawberry Ice Cream
    Strawberry Ice Cream

    340 calories, 40 g carbs, 20 g fat, 3 g protein (1–2 desserts)

    Ingredients

    • 1 frozen sliced banana
    • 6-8 frozen strawberries
    • 2 tbsp coconut milk
    • 1 tbsp coconut oil
    • 1 tsp vanilla extract

    Directions

    1. Mix all ingredients in a food processor or blender.
  • Hot Chocolate
    Hot Chocolate

    143 calories, 22 g carbs, 5 g fat, 5 g protein (1–2 drinks)

    Ingredients

    • 1.5 cups boiling water
    • 0.5 cup whole milk
    • 1 tbsp cocoa
    • 1 tbsp sugar

    Directions

    1. With cocoa and sugar in a mug, pour in hot water. Stir.
    2. Add in milk. Stir again.

Note
More recipes can be found in the e-book.


Copyright © 2017 Simple Science Fitness/Joachim Lapiak.