For you fellas who are wanting to gain some muscle, lose fat, etc.
Here is one of my staple meals. It's just about perfect in its balance of protein, good fats, fiber and complex carbs. It's also very low in sugar (which is huge if you are wanting to get "ripped") and will keep you satisfied for about 3-4 hours.
And most importantly..it's QUICK. Takes about 5-10 minutes to make.
Drew's Tuna and Hummus Rice Bowl.
1. Boil one cup of Brown Rice in water (no butter and no salt added, you won't need them for flavor..trust me.)
2. Throw 1 cup of Broccoli in the Rice right at the end..just as the rice is about a minute to two minutes away from being done. This will cook the Broccoli enough to give it a nice tenderness without cooking all of the nutrients out of it.
3. Pour the Rice and Broccoli into a Bowl.
4. Add 1 entire package of Star Kist Sweet and Spicy Flavored Tuna to the Rice.
5. Add 2 large tablespoons of Athenos Roasted Red Pepper Hummus to the mixture.
6. Stir the mix around so that the Hummus and Tuna mix in with the Rice and the Broccoli.
7. Eat and Enjoy!
Nutritional Value of the Meal (roughly)
50-60 Grams of Complex Carbohydrates
40 Grams of High Quality Protein
6-10 Grams of Good Fats
5 Grams of Fiber
3-4 Grams of Sugar
This is a good sized portion (I weigh 236 pounds right now) so if you are smaller or don't eat that much just half all of the measurements.
Try it and see what you think.
Here is one of my staple meals. It's just about perfect in its balance of protein, good fats, fiber and complex carbs. It's also very low in sugar (which is huge if you are wanting to get "ripped") and will keep you satisfied for about 3-4 hours.
And most importantly..it's QUICK. Takes about 5-10 minutes to make.
Drew's Tuna and Hummus Rice Bowl.
1. Boil one cup of Brown Rice in water (no butter and no salt added, you won't need them for flavor..trust me.)
2. Throw 1 cup of Broccoli in the Rice right at the end..just as the rice is about a minute to two minutes away from being done. This will cook the Broccoli enough to give it a nice tenderness without cooking all of the nutrients out of it.
3. Pour the Rice and Broccoli into a Bowl.
4. Add 1 entire package of Star Kist Sweet and Spicy Flavored Tuna to the Rice.
5. Add 2 large tablespoons of Athenos Roasted Red Pepper Hummus to the mixture.
6. Stir the mix around so that the Hummus and Tuna mix in with the Rice and the Broccoli.
7. Eat and Enjoy!
Nutritional Value of the Meal (roughly)
50-60 Grams of Complex Carbohydrates
40 Grams of High Quality Protein
6-10 Grams of Good Fats
5 Grams of Fiber
3-4 Grams of Sugar
This is a good sized portion (I weigh 236 pounds right now) so if you are smaller or don't eat that much just half all of the measurements.
Try it and see what you think.
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