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lindafrancois · 4 years

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26 Easy Meals You Can Cook at Home (During the Apocalypse)

You’re stuck in the house and most businesses are closed.

Whelp, looks like it’s time to learn how to cook (apocalypse style)!

We’ve been teaching folks how to feed their family with whatever resources they may have available in our Nerd Fitness Prime livestreams.

If you’re just learning how to cook while the pandemic is erupting around you, you’re in the right place!

We livestream cooking classes in Nerd Fitness Prime! Learn more here.

Here’s what we’ll cover in today’s guide:

Rule #1: Forgive Yourself (Do the Best You Can)

Apocalypse Kitchen 101: Recipes and Methods

What should I have in my pantry?

How to cook an entire meal with one baking sheet

How to prepare “no-cook” meals

Becoming a “Lazy Vegetarian” (Easy plant-based meals)

The 5 best resources to learn how to cook

Building your Apocalypse Kitchen (Next steps)

Grab your apron, ready the fire extinguisher, and let’s do this.

Rule #1 of Apocalypse Kitchen: Forgive Yourself (Do the Best You Can)

The purpose of this section is given away in the title, but it’s worth exploring a bit.

With every recipe you try here, I want you to forgive yourself ahead of time if all doesn’t go according to plan.

If you burn an entire meal to a crisp, as long as no one actually gets hurt, it’s okay.

These are stressful times. If you’ve never had to cook before, and are just learning how, you’ll probably screw up a little.

That’s fine. Good even, because it’s how you improve your cooking skills.

Everyone filmed in front of you today has at some point thrown away food because it turned out inedible. It happens.

Teddy Roosevelt said it best: “Do what you can, with what you have, where you are.”

Plus, with the food supply chain being thrown into chaos, you’ll likely be missing some key resources.

We’ll work around these issues together and do the best we can.

Onward!

Apocalypse Cooking 101: Methods and Recipes

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In this video that was live-streamed to Nerd Fitness Prime members, Coach Justin walks you through making a stir-fry.

Chicken stir-fry was one of the first meals I grew comfortable cooking, so it’s a great recipe to learn some basic chef skills.

As Justin discusses, pretty much anything can be used in your stir-fry, which is why it’s great when resources are scarce.

Normally, I cook mine with chicken, while Justin uses lamb in his meal. If you’re going the plant-based route, you could also use tofu for your protein source here.

Again, you have a lot of options for stir-fry!

If you need a quick lesson on the basics of cooking, start with str-fry.

What Should I Have in My Pantry? How should I stock my pantry?

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You’ve got questions and we’ve got answers:

What cooking tools should you have stocked?

How about herbs and spices?

Do you need to worry about specific cooking oils?

In the lesson above, Coach Staci walks you through her exact pantry setup, so you’ll know how to build out your kitchen essentials.

You can also check out our extensive “Nerd Fitness Pantry” guide too!

If your Apocalypse Kitchen could use some inventory upgrades, give this class a watch.

How to Cook an Entire Meal With One Baking Sheet

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Let’s be real here, cooking can be a pain.

Especially when you need to use multiple pots, pans, and strainers.

Truth be told, it doesn’t need to be that complicated.

In our video above, Coach Staci walks you through cooking an entire meal with one single baking sheet.

If you want to cook along with Coach Staci:

2-3 lbs of your Favorite Protein (boneless, skinless chicken thighs are used in the video)

1-2 lbs of Fresh Veggies (Staci uses broccoli)

2-3 Sweet potatoes (medium size)

Knife

Cutting Board

Baking Sheet

Aluminum Foil

Medium Bowl

If you want to keep your Apocalypse Kitchen simple, learn to cook off one single sheet!

How to Prepare “No-Cook” Meals

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Continuing on with “cooking can be a pain,” let’s learn how to prepare some meals that don’t need to be cooked at all.

Coach Justin walks you through preparing:

Egg and Avocado Rice Cakes

Cheese and Turkey Roll-ups

Chicken Pomegranate Salad

Shrimp Pineapple Salad

Smoked Salmon Wraps

Greek Yogurt (with Protein Powder)

Two-Ingredient Desserts

With a few ingredients “pre-cooked” when purchased, you have some quick and easy meals with only a little assembly required.

If you don’t want to spend a lot of time in the kitchen, give this lesson a watch.

Becoming a “Lazy Vegetarian” (Easy Plant-Based Meals)

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If you follow a plant-based diet, check out this discussion on vegetarian cooking made easy.

Coaches Kerry and Lauren discuss plant-based meal and snack ideas that take very little time to prepare but have a lot of flavors. Who doesn’t love lots of flavors?

Some highlights of their session:

How Kerry and Lauren each became vegetarians

Why Lauren prioritizes protein, vegetables, and grains in her meals

The joys of using an air frier

Why vegans/vegetarians should consider a protein smoothie

Quick breakfast, lunch, and dinner ideas

And much more

If you want to learn how our two vegetarian coaches fuel themselves with plants, check out their wonderful discussion on how to become a “lazy vegetarian.”

The 5 Best Resources to Learn How to Cook

Outside of the daily live streams we have with Nerd Fitness Prime, we have a ton of resources to help you level up your kitchen skills.

Let’s discuss some of the best:

#1) Our Guide to Healthy Eating. If you have no idea what a healthy meal even looks like, start here.

By the way, it looks something like this:

Our resource for healthy eating will walk you through Nutrition 101, by explaining different macronutrients, proper portion sizes, eating for weight loss, and much more.

We also include a ton of recipes for you to try out.

#2) A Step-By-Step Guide to Meal Planning and Prep. If you’re going to dirty up a bunch of dishes to cook a meal, you might as well cook meals for the entire week!

That way you only need a microwave going forward.

Coach Staci walks you through her Sunday evening meal prep ritual in this step-by-step guide.

#3) Batched Cooked Chicken for Lazy People. I’m lazy. Yet I need to eat every day.

Here’s my solution:

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How lazy is my recipe? I don’t even use a knife or cutting board to make my chicken.

#4) 10 Minutes of Prep, 10 Amazing Meals. With less time than it takes to watch an episode of Rick and Morty, you can be staged to prepare 10 amazing meals.

Breakfast, lunch, and dinner are all covered here, so jump in if you need some quick meal options.

#5) 5 Ways to Spice up Eggs and Bacon. Eggs are a great breakfast staple, as they have plenty of protein and healthy fat to help start your day.

However, they can start to get boring if they’re all your eating in the AM.

We have a solution!

Coach Staci walks you through her favorite ways to spice up eggs (and bacon) for breakfast.

Building Your Apocalypse Kitchen (Next Steps)

It’s a stressful time in the world right now. Normal steps like “grabbing some food on the way back from work” might not be feasible anymore.

So I’m excited that you’re going to roll up your sleeves and give cooking a try.

As always…DON’T PANIC.

There are lots of unique techniques to cooking and a zillion different recipes found online. It can all be a little overwhelming.

My advice: pick a recipe and get going.

You’re not going to learn to cook by strictly reading articles online. Eventually, you’re going to have to head into the kitchen and get your hands dirty.

So go do it. Grab a recipe from this guide and give it a try. Don’t even worry about anyone actually eating it at first, just get accustomed to turning on your stove and using your knife.

You’ll get better at it as you go, I promise.

What recipe should you try?

They’ll all work, but give Staci’s “one cooking sheet meal” a whirl if you need a good place to start. You really only need some food, a knife, a baking sheet, and a bowl.

Just make sure you start. We’ll course-correct together as you get going.

If you want some more help, Nerd Fitness is here for you.

We have three options on how to continue with us. Pick the option that best aligns with your goals:

Option #1) Liked the videos we showed in today’s guide? Want to watch them live and get your questions answered? Join Nerd Fitness Prime!

Nerd Fitness Prime is our premium membership program that contains live-streamed workouts and cooking classes with NF Coaches, lessons on how to cook, healthy recipes, a supportive online community, group challenges, and much more!

Learn more about Nerd Fitness Prime!

Option #2) Our 1-on-1 Online Coaching program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.

All the coaches from our videos today are part of the program, and they’re ready to help you level up your kitchen skills, apocalypse or no apocalypse.

You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you:

Our coaching program changes lives. Learn how!

Option #3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out at home” guides, the Nerd Fitness Diet Cheat Sheet, and much more!

Get your Nerd Fitness Starter Kit

The 15 mistakes you don’t want to make.

Full guide to the most effective diet and why it works.

Complete and track your first workout today, no gym required.

Alright, I want to hear from you and your experience with cooking during the apocalypse!

Are you a master of kitchen skills?

Just getting started since most businesses are closed?

Any simple recipes we missed?

Let me know in the comments!

-Steve

P.S. If you’re struggling to keep a normal routine with COVID-19 chaos erupting, check out How to Stay in Shape (Without Leaving the House).

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Photo Source: Potheads, Apocapella, We don’t need another hero portrait,

26 Easy Meals You Can Cook at Home (During the Apocalypse) published first on https://dietariouspage.tumblr.com/

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derrickappleus · 6 years

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5 “Healthy” Foods Not to Eat When Losing Weight

Companies are notorious for tricking consumers into thinking that their products are healthy. I’ll admit that I’ve been deceived by a few of these marketing ploys, too. If I saw the word “organic” or “healthy” on a package, I’d throw it in the cart without a second thought. I thought I was making great choices that would help me on my weight loss journey, but in reality those products actually should be on a list of foods not to eat when losing weight. It wasn’t until I did some research that I discovered these so-called “health” foods weren’t actually healthy. Once I stopped buying and eating them, I actually started to make progress with my weight loss plan.

Many companies use social media marketing, print advertisement, and TV commercials to lure consumers into their health trap. They declare that their products are healthy when they’re actually full of unhealthy fats, salt, and added sugars. Not to mention all those unnatural, harmful ingredients that are more likely to make you gain weight than lose it. To stay away from the trap, we want to educate you on these 5 “healthy” foods not to eat when losing weight. If you can stay away from them (like I did), you’ll be able to lose those extra pounds!

“Healthy” Foods Not to Eat When Losing Weight

These “healthy” foods are actually incredibly unhealthy, and I don’t want you to learn about them the hard way. It made me miserable when I gained weight even after sticking to my workout plan and eating all the “right” foods (you know, the ones I thought were healthy but really were not). I was so confused – why wasn’t I feeling energized after eating? As it turns out, these foods were high on the list of “healthy” foods not to eat when losing weight. I don’t want you to feel that way, so let’s say “no” to these foods and start feeling great for a happier, healthier, and thinner you.

1. Store-Bought Trail Mix

Trail mix is often seen as a good snack option while dieting, but many store-bought mixes are actually filled with excess sugars and salts. When I began my fitness journey, I was under the impression that eating the trail mix would be good for my waistline. Little did I know that it was actually one of the foods preventing me from losing weight – especially the bags with all those M&M’s candies along with sugar-filled dried fruit pieces. That’s a lot of unnatural, unnecessary sugar for something that is supposed to be healthy.

Now that I know that trail mix options from the grocery store are not healthy (despite the label on the bag), I make my own trail mix. It’s great to know exactly what you’re putting into your body, and it’s also fun to choose your own flavors. You can make a small batch or a larger batch so there are lots of leftovers. Sometimes, I’ll throw together two small batches of trail mix so that I have two different flavors in one bag.

2. Cereal

I am (and always have been) a huge fan of cereal. In my opinion, Saturday mornings are still for eating cereal and watching cartoons even though I’m an adult. Sadly, most cereals – especially the most popular ones that you loved growing up as a kid – are more likely to add to your waistline than take away from it. Just like trail mix, many cereals contain more sugar than you want to consume and a ton of sodium, too.

Don’t despair, though, because there are plenty of cereal brands that are healthy for you and can help to promote weight loss. In order to find these cereals, you have to go to the healthy section of the grocery store. Then, you’ll need to search for a few key descriptors on the box and in the ingredients list. These things include, but are not limited to:

Non-GMO

Whole grains

No artificial flavors

All-natural

USDA certified organic

No added sugar

If you’re not sure where to start, check out these 13 ways to make your own breakfast cereal.

3. Energy Drinks

Energy drinks might be popular, but they’re also one of the foods not to eat when losing weight. I was pretty athletic as a kid and always played at least one sport. Lacrosse was a big part of my childhood and my high school life. It’s also where I consumed an incredible amount of Gatorade (the yellow ones were my favorite). The lacrosse Team Moms would always bring us coolers full of energy drinks that we would drink down with incredible speed.

Then, when I went to college, other energy drinks surrounded me. If my friends and I weren’t drinking Red Bulls, we were drinking Monster Energy or 5-Hour Energy. I really just couldn’t get away from them. Luckily, I realized how bad these caffeine-loaded drinks were for my health. After hearing about multiple cases of hospitalization due to caffeine abuse from energy drinks, I became terrified of them. To this day, I stick to a small amount of caffeine through coffee or natural teas.

On top of the dangerous effects of the caffeine-filled kind, the main ingredient in energy drinks is sugar. Even the non-caffeinated kinds are loaded with sugar and sugar-substitutes. If you’re really trying to lose weight, cut out the energy drinks and use these six ways to boost your energy (naturally) instead.

The post 5 “Healthy” Foods Not to Eat When Losing Weight appeared first on Skinny Ms..

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