looking for quick smoothies or seasoning-less meals i can make in bulk
So assuming 2500 calorie diet, IOM-set ADMR for carbohydrate (45%-65% of energy), protein (10%-35% of energy), and fat (20%-35% of energy; limit saturated and trans fats), here’s a shake to last the day:
Version #1:Mankai Wolffia globosa 24g (water lentils)
+Water if needed to blend
Macros: 18% protein 63% carbs 19% fat, 2430cal(Can add a tbsp cocoa powder to take it to 18/62/20)(To reduce to 2000cal, remove oats + add 5 tbsp cocoa - still meets/exceeds everything)
Just about perfect nutrient balances according to cronometer for omega 3:6, zinc:copper, potassium:sodium & cal:mag72.1g fiber111g proteinMeets and exceeds every vitamin+mineral even including B12, DHA, ALA, zinc, ironHigh in phytonutrients lutein+zeaxanthin, anthocyanins, quercetinLow in sat fat(9.3g) and LA kept low-moderate (8.1g) fwiw
Here’s a 2nd version that is near identical nutritionally re macros, calories, balances:
(2000cal version: remove black beans, oats, and 1 banana; increase canned lentils to 1.5cups, increase Moringa to 7.5g)
Chili. I use a can of a good protein soup for the base, add in protein from whatever you want (I use a soy based ground beef) add in legumes like chopped green beans and kidney beans for fiber and some carbs. Barley for some carbs and to soak up excess liquid. Finish with a few slices of mozzarella on top for fat and a lot more protein. Makes around 6-8 batches per can of soup. Microwave for 3 minutes from the freezer when you’re hungry. I don’t think it’s smart for someone constantly moving to have a “macro complete meal” as your body won’t be able to process it all in time. I’d aim for two meals and a smoothie (I use unsweetened coconut milk and tofu, lactose free milk that’s fortified, drunk as is or added in juice for some quick sugar/ vitamins as it’s often carrot juice. Haven’t done protein powder in there yet but you could easily hit 50+g protein with the one and the two meals putting you past 146g with some good fats too). I eat when I wake up and after the gym (so 10am and 7pm about).
Recipe:-cook barley-add in soup-add in *meat-add in legumes/greenveg-portion and cool-mozzarella on top-freezer
Recipe:-Unsweetened coconut milk (comes in a box at whole foods)-blend with 1/3rd block tofu or more (blending it now before the milk prevents foaming)-pour over ice-add lactose free milk-finish however you’d like aka fruits, instant coffee, or just have it straight.
I use stewing beef (cus it’s cheap and, in the UK, reliably good quality).
Potatoes.
Creamed coconut.
Beef dripping.
And animal fat from the butchers when it’s in. I LOVE animal fat. Only from high quality meat though. Grain fed pigs are a no no.
I Add to these base macros: ginger, turmeric, garlic, onion, and other flavourings like paprika and rosemary.
Salt. Not processed crap.
What I do is: stew the beef in a bit of dripping and salt… you know, fry it then add water; then I add the flavourings (which also provide fibre and other micros); while that’s going, I batch bake potatoes, wrapped in foil to keep the moisture in.
I serve with tomato purée and creamed coconut and add more salt.
Then i put those things in the fridge.
When I want to eat again I put a frying pan on with beef dripping, put in the potatoes, sliced, adding more flavourings as I like, and add the meat stew later to not overcook it.
Don’t add much liquid else those tatos won’t be crispy.
Lush.
Day in, day out.
I eat nothing else.
I’m happy.
No cravings for anything else.
Protein: Chicken or beefCarbs: Brown rice or sweet potatoes, Fiber: broccoli or asparagus. Fat: olive oil or nuts.
I like to prep for three or four days at a time and keep the extra stuff in the fridge. You can also prep for a week or two and can keep it the freezer
I don’t really recommend shakes as a meal, but Redcon does make an MRE powder that’s probably highly rated
For healthy plant based options that won’t give acid reflux, I’d recommend Kachava or Soylent. I drank Soylent vanilla for 4 months straight and felt great.