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11/02/2026

609 Calories 69g Protein 25g Carbs 25g Fat
Estimated per meal • Makes 7 meals

Creamy chicken & beef bacon bowls

Publix shopping haul ⬇️
2.75 lb boneless, skinless chicken breast
3 packs Godshall’s Beef Bacon, 10 oz each, the 45-calorie kind
1 box Club Original crackers
1 bag Kraft 2% Mexican Four Cheese, 7 oz
1 tub plain nonfat Greek yogurt, at least 445 g
2 cans Campbell’s 98% Fat Free Cream of Chicken Soup, 10.5 oz each
Chicken seasoning of your choice

Stage 1 ⬇️
2.75 lb raw chicken breast, chopped into bite-sized pieces
14 g chicken seasoning of your choice
Season your chicken and cook in your skillet until it reaches 165°F.

Stage 2 ⬇️
Chop up 24 slices of beef bacon. Cook separately until crispy and set aside.

Stage 3 ⬇️
Crush up 49 Club crackers.

Stage 4 ⬇️
Make your sauce.
Mix 445 g plain nonfat Greek yogurt with 2 cans of 98% fat-free cream of chicken soup until smooth.

Final Stage ⬇️
Your chicken is done. Turn the heat to low and add:
Cooked beef bacon
Crushed Club crackers
1 bag of 2% Mexican four cheese
Your high-protein sauce
Mix until combined and the cheese melts. Divide into 7 meal prep containers. Weigh the food in each container and keep all portions within 20 g of each other.

10/28/2026

570 Calories | 71g Protein | 38g Carbs | 15g Fat

Maple Hot Honey Beef & Bacon Breakfast Bowl (7 meals)

Publix Haul:
3 lb 96/4 ground beef
7 slices beef bacon
7 eggs
16 oz liquid egg whites
1 bag fat-free mozzarella
1.5 cups jasmine rice (270g raw)

Maple Hot Honey Sauce:
300g nonfat plain Greek yogurt
120g sugar-free syrup
4g maple extract, 2g vanilla extract
2g cayenne, 2g red pepper flakes
1g cinnamon, 1g salt, 5g apple c***r vinegar

How to Make:
1. Rice cooker: rice + 445g water + 3g salt
2. Whisk the sauce in a bowl
3. Skillet 1: 3 lbs 96/4 beef + 20g Kinder’s Salt, Pepper & Garlic
4. Skillet 2: cook chopped bacon halfway
Skillet 2: now add 7 eggs and 16 oz egg whites

5. Your beef is done add the following ,
add 1 bag fat free cheddar cheese
top with the sauce we made
I can jalapeños optional
Add your rice
Mix

6. Divide into 7 containers

10/26/2026

https://link.me/cookingforgains_

390 calories 54 g protein 10 g carbs 14f fat no rice

Or

Macro list 2 With rice (150 grams raw then cooked)

460 calories 56 g protein 28 g carbs 14g fat

Estimated per meal • Makes 7 meal

Bacon Big Mac bowls

Publix shopping haul ⬇️
3 lb 96/4 beef
1 pack Godshall’s beef bacon — 10 slices, 45-calorie kind
1 large red onion
16 oz diced tomatoes
250 g chopped pickles of your choice
7 slices Kraft 2% American cheese
300 g plain Greek yogurt
Ketchup
Mustard
Jasmine rice — optional
Kinder’s salt, pepper and garlic blend
Garlic powder

Stage 1 ⬇️
3 lb raw 96/4 beef
20 g Kinder’s salt, pepper and garlic blend
Brown the beef in your skillet. Break it up and cook to 160°F.

Stage 2 ⬇️
If adding rice, put 150 g raw jasmine rice in your rice cooker. Follow your cooker’s water guide — about 1¼ cups water for this amount.

Cook until ready. Skip this step if making the bowls without rice. I left the rice out for a lighter meal today.

Stage 3 ⬇️
Chop 10 slices of beef bacon and 1 large red onion.

Cook them together so the bacon fat flavors the onions. Cook until the bacon is done and the onions are soft.

Stage 4 ⬇️
Make the Big Mac sauce:
300 g plain Greek yogurt
70 g ketchup
35 g mustard
35 g pickle juice
4 g garlic powder

Mix everything together. This makes about 63 g sauce per meal.

Stage 5 ⬇️
Your beef is done. Add the following:
Your cooked bacon and onion mix
Your cooked rice, if using
16 oz diced tomatoes
250 g chopped pickles
7 slices Kraft 2% American cheese

Stir on low until the cheese melts and everything is hot. Turn off the heat, then stir in the Big Mac sauce.

Final Stage ⬇️
Divide into 7 meal-prep containers. Keep the portions within 20–30 g of each other.

EasyMealPrep

10/20/2026

7 meals: 570 calories | 75 g protein | 33 g carbs | 12 g fat

8 meals: 500 calories | 65 g protein | 29 g carbs | 11 g fat

9 meals: 440 calories | 58 g protein | 26 g carbs | 9 g fat

10 meals: 400 calories | 52 g protein | 23 g carbs | 8 g fat

Cheesy beef & bacon breakfast bowls

Use the same Publix shopping haul and ingredient amounts. Divide the batch into 7, 8, 9 or 10 meals. The macros above are per meal, based on how many portions you make. Optional toppings are not included.

Publix shopping haul ⬇️
3 LBS 96/4 ground beef
Jasmine rice — use 1½ cups dry
Beef bacon — use 10 slices, 45 calories each
Liquid egg whites — 32 oz
Kraft fat-free mozzarella — 1 bag, 8 oz
Kinder’s The Blend salt, pepper & garlic
Optional: hot sauce or Cary’s sugar-free maple syrup

Stage 1 ⬇️
3 LBS 96/4 ground beef
20 g Kinder’s salt, pepper & garlic
Break up the beef and let it cook through.

Stage 2 ⬇️
Dice 10 slices of beef bacon. Cook halfway through, then add 32 oz liquid egg whites. Scramble and let everything cook through.

Stage 3 ⬇️
Add 1½ cups dry jasmine rice and 3 cups water to your rice cooker. Let that cook.

Stage 4 ⬇️
Your beef is done. Add:
Cooked eggs and bacon
Cooked rice
1 bag fat-free mozzarella — 8 oz
Give this a mix until the cheese melts.

Final stage ⬇️
Divide into 7, 8, 9 or 10 meal-prep containers. Keep the portions within 20–30 g of each other.

You can use hot sauce, but I love Cary’s sugar-free maple syrup. It tastes like something from McDonald’s. I promise once you try this, you’ll make it again!

10/19/2026

480 calories | 51g protein | 44g carbs | 10g fat

Cheesy chicken enchilada bowls
Makes 7 meals

Publix shopping haul ⬇️
3 LBS boneless, skinless chicken breast
1½ cups dry jasmine rice (about 270g)
10 slices Kraft American Singles
3 bell peppers
1 medium white onion
2 cans Old El Paso red enchilada sauce — 10 oz each
Garlic powder
Salt
Black pepper
Paprika

Stage 1 ⬇️
Add 3 LBS diced chicken breast to your skillet.
10g garlic powder
6g salt
3g black pepper
6g paprika

Add 3 chopped bell peppers and 1 chopped medium white onion. Mix and cook until the chicken reaches 165°F.

Stage 2 ⬇️
Add 1½ cups jasmine rice, measured dry, and 3 cups water to your rice cooker. Cook until done.

Stage 3 ⬇️
Your chicken is done. Add your cooked rice, 10 slices of Kraft cheese, and both 10-ounce cans of red enchilada sauce. Mix together.

Stage 4 ⬇️
Simmer for 5 more minutes. Let cool for 10 minutes, then divide into 7 meal prep containers. Keep the portions within 20–30g of each other.

10/18/2026

650 calories | 71 g protein | 59 g carbs | 16 g fat
Estimated per meal • Makes 7 meals

Creamy chipotle beef & corn pasta

My skillets are live.
My meal prep containers are live.
Tracking for Gains is my macro app on Apple and Google.

Publix shopping haul ⬇️
3.5 LBS 96/4 ground beef
2 boxes Goodles Curveballs — 8 oz each
1 large onion
1 can sweet corn
400 g plain Greek yogurt
10 Kraft American cheese slices
1 can chipotle peppers in adobo
1 jar banana peppers — use 50 g drained
Kinder’s The Blend salt, pepper & garlic
Paprika

Stage 1 ⬇️
3.5 LBS 96/4 ground beef, weighed raw
20 g Kinder’s The Blend
6 g paprika
1 chopped onion
1 can sweet corn, drained

Add everything to your skillet. Break up the beef and cook through to 160°F.

Stage 2 ⬇️
Boil both boxes of pasta according to the package. Save 1 cup pasta water, then drain.

Stage 3 ⬇️
Add to your blender:
400 g plain Greek yogurt
1 chipotle pepper
30 g adobo sauce from the can
50 g drained banana peppers

Blend until smooth. Add a little water if needed.

Stage 4 ⬇️
Add your cooked pasta and 10 Kraft cheese slices to the beef mixture. Add reserved pasta water as needed.

Stir over low heat until the cheese melts. Turn off the heat, let the bubbling stop, then stir in your chipotle yogurt sauce.

Final Stage ⬇️
Divide into 7 meal-prep containers. Keep the portions within 20–30 g of each other.

10/18/2026

540 calories | 59g protein | 55g carbs | 9g fat
Estimated per meal • Makes 7 meals

Smoky taco beef & sweet potato bowls

My skillets are live.
My meal prep containers are live.
Tracking for Gains is my macro app on Apple and Google.

Publix shopping haul ⬇️
3 lb 96/4 ground beef
Sweet potatoes — use 1400g peeled
3 red bell peppers — use 420g
1 large onion — use 280g
1 bag Kraft fat-free cheddar — 198g
Plain 0% Greek yogurt — use 350g
1 can chipotles in adobo — use 35g
2 limes — use 30g juice
Garlic powder
Smoked paprika
Ground cumin
Chili powder
Salt
Black pepper

All foods weighed raw unless stated.

Stage 1 ⬇️
1400g peeled sweet potatoes
8g smoked paprika
4g garlic powder
3g salt
Cut potatoes into ½-inch cubes. Toss with seasonings and spread in a single layer over 2 parchment-lined sheet pans.

Stage 2 ⬇️
Roast at 425°F for 30–35 minutes until fork-tender. Turn cubes and swap pan positions halfway.

Stage 3 ⬇️
3 lb 96/4 ground beef
8g garlic powder
4g ground cumin
4g chili powder
4g smoked paprika
5g salt
2g black pepper
Season the beef. Cook in your skillet over medium heat in batches, breaking into crumbles, until it reaches 160°F.

Stage 4 ⬇️
Dice 420g peppers and 280g onion. Stir into the cooked beef. Cook for 6–8 minutes until softened.

Stage 5 ⬇️
350g plain 0% Greek yogurt
35g chipotle peppers with adobo sauce
30g lime juice
40g water
Add everything to your blender. Secure the lid and blend smooth.

Stage 6 ⬇️
Fold the roasted sweet potatoes and 198g fat-free cheddar into the beef and vegetables. Turn the heat off, then gently stir in all the sauce.

Stage 7 ⬇️
Divide evenly into 7 meal prep containers. Keep portions within 20–30g of each other.

Storage and reheating
Refrigerate within 2 hours. Keep 3–4 days refrigerated; freeze the rest for up to 3 months.
Thaw overnight in the fridge. Add a splash of water, loosely cover and microwave in intervals. Stir and heat throughout to 165°F.

10/17/2026

Haven’t had my cars out together in a little while loving this weather 🚀

10/16/2026

487 calories • 47g protein • 14g fats • 64g carbs
Makes 8 meal preps

Creamy Bacon BBQ

This recipe will be featured in my upcoming high-protein cookbook.

Stage 1 ⬇️
Add 3 lbs of 96/4 lean ground beef to a pan over medium heat.
Once partially cooked, incorporate 400g of chopped onions.
Season with 20g of Better Goods Bacon-Flavored Sea Salt.

Stage 2
Cook 1 full pack of beef bacon (10 slices, 45 calories per slice) until crisp.

Stage 3
Prepare 3 bags of nibble potatoes (1,350g total).
Bake at 425°F for 30 minutes or until golden and tender.

Stage 4
Grate or portion your habanero cheese of choice.
Ensure it totals 110 calories per serving across 8 servings (880 calories total).

Stage 5 – Assembly
Once the beef is fully cooked, combine:
• Cooked bacon
• Roasted potatoes
• 16 oz diced tomatoes
• 1 cup (300g) sugar-free Blue Hog’s BBQ sauce

Mix thoroughly and portion evenly into 8 containers.

For added flavor, an additional 100g of BBQ sauce can be drizzled on top (included in macros).

Tip:
If you prefer a milder flavor profile, substitute the habanero cheese with a non-spicy alternative while maintaining the same calorie target.

Share this with someone who needs to stop eating fast food.

10/16/2026

https://link.me/cookingforgains_ limited stock left

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Nashville, TN
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https://link.me/cookingforgains_

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