Last Updated on November 7, 2022 by
Meal prep has been around for a really long time, but not in the way that we currently recognise it today. Once upon a time, when people were looking to lose weight without exhausting themselves or spending too much money, meal prep simply meant cooking up several meals at once. No fuss, no stress and it meant you had enough food to feed yourself from one day to the next. Meal prep can be a huge improvement for your diet…and for your physique! It’s recommended by experts because it helps you to maintain better choices. After all, if you don’t have any healthy food in your fridge then it’s easy to resort to junk rather than choosing a nice salad or grain bowl.
Becoming a meal prepper is the best way to improve your diet and eliminate the fried foods, fast food and snacks that are so prevalent in our diets. So, what exactly is a meal prepper? It’s someone who plans out their meals for the day and places them into single serving containers. Everything from breakfast to dinner to snacks can be prepared in this way. There are many reasons why you should become a meal prepper, but let’s look at two of the most significant. After all, if you want to take control of your weight, then this is the way to go. Here is why: I’m going to talk about Meal Prep For Weight Loss Men, make sure you read this article.
Meal Prep For Weight Loss Men
o you know what the single thing barrier is that stands between you and your weight loss goals?
Consistency. Being consistent with your diet is the number one way to make sure you shed the pounds you’re not proud of.
When weight loss can boil down to one four-syllable word, it doesn’t seem as daunting now does it?

Unfortunately, we know better than anyone that being consistent with your diet is incredibly challenging.
Time slips away from us as we care for kids and work demanding jobs.
And that’s where weight loss meal prep for men comes in!
According to the Harvard School of Public Health, meal prepping is an effective means of creating a healthy eating schedule.
And our experience backs that up!
Not only can meal prepping save you time and money, but it will save you peace of mind that you’re filling your body with the nutrients that it needs.
Learn how to implement meal prepping for weight loss today!
Weight Loss Meal Prep for Men: Myth Buster Time
First thing’s first: let’s address the bad rap meal prep has.
We want to dispel some of the worst myths about meal prep right off the bat so we can truly show you what it can do for your health and life.
Myth #1: Only super serious bodybuilders do meal prep
FALSE! We’re sure that super serious, iron-pumping and protein chomping body builders use meal prep. But we also know that everyday Joes like ourselves also use meal prep.
Meal prepping is just a way of preparing your food in advance so that your week’s diet is planned out and easier to adhere to.
No demographic requirements there.
Myth #2: Meal prepping takes forever
FALSE! Meal prepping actually minimizes your time in the kitchen– both in prepping food and cleaning up. Who wouldn’t want to spend ONE afternoon each week cooking and only ONE afternoon cleaning up… We’re pretty sure a bunch of hands just went in the air.
Myth #3: Meal prepping is expensive, and food probably goes to waste
FALSE! From our experience, meal prepping is a less expensive and more reliable way to stay on your diet. Reason being, you plan all your meals in advance! This allows you to take one very focused trip to the grocery store to buy all your week’s needs. Because you’re prepping food and storing it all at once, there is no chance for you to forget about produce or for it to go bad.
Myth #4: There’s no way my family will like pre-stored dinners
FALSE! The beauty of meal prep is, you can make it all your own. As long as you’re staying within your dietary restrictions, there is no limit to the delicious and unexpected combinations you can think up.
And while meal prep food is typically stored in Tupperware and all that’s needed is a microwave to reheat it, we’re pretty sure no one in your family would know it was “meal prepped” if you put it on a regular dinner plate.
Convinced yet?
What we’re trying to get at is, meal prepping is one of the most time, cost and energy efficient choices you can make for your fitness.
Weight Loss Meal Prep for Men: Get Started
Meal prep is one of those things that seems daunting until you try it… then you’re kicking yourself for not trying it earlier!
Here’s a step by step guide on how to get started on weight loss meal prep for men so you can eliminate any false starts.
Pick a prep day
First thing’s first: you need to decide what day of the week that you want to prepare your meals on. Popular days seem to be Saturday, Sunday and Wednesday. Saturday and Sundays are good days to prep meals on because the majority of us are off work and have more time on our hands. Wednesdays come into the mix because some choose to prep twice a week, and Wednesday is right in the middle.
Plan your meals and create a grocery list
Next, you’ll need to plan out your meals. This can seem like the most daunting part of the process, as your meals for the next week depend on it.

But all you really need to do is come up with a list of protein, carbs, healthy fats and vegetables that you can mix and match throughout the week! Check out our meal prep for men shopping cheat sheet below and imagine how many combinations of meals you could make with all of these.
- Protein: eggs, chicken, canned wild salmon
- Carbs: quinoa, whole wheat pasta, fruit, sweet potato, brown rice
- Healthy Fats: avocado, mixed nuts, olive oil
- Vegetables: broccoli, asparagus, mixed salad (spinach, rocket, kale)
Brave the grocery store

If you’re not used to being the usual grocery shopper for your family, this could be a challenge. But all you need to do is hold tightly to your list and only buy what you wrote down. That way, you won’t have any bad junk food to stray with during the week.
Cook and store your meals
Once you’ve crossed off everything on your grocery list, it’s time to cook and store your meals. The best way to tackle this is to roast your veggies in the oven while you cook your meat on a skillet and steam your carbs on your stovetop. Voilá! This method keeps you cycling through all your protein, carbs and vegetables at once so cooking doesn’t take forever. After everything is done the cooking, package them into individual meals.
10 of the Best Weight Loss Eating Patterns for Men

Losing excess fat and reaching a healthy body weight may benefit men’s health in numerous ways. For example, a healthy body weight may reduce your risk of many health conditions, including heart disease, diabetes, certain cancers, and liver disease (1Trusted Source, 2Trusted Source).
In fact, men with obesity have a greater risk of chronic disease than women with obesity because men tend to have more visceral fat, a type of belly fat linked to elevated disease risk (3Trusted Source).
Losing weight may also help improve sexual dysfunction, mobility, depressive symptoms, and men’s overall quality of life (4Trusted Source).
However, losing weight the right way is critical. Although restrictive fad diets may cause short-term weight loss, they’re never the right choice for long-term weight maintenance.
Rather, you should focus on finding a healthy, sustainable plan that nourishes your body, meets your specific needs, and can be followed long term — perhaps for life.
Research shows that the most effective weight loss strategies for men involve dietary modifications alongside increased physical activity and other behavioral changes — not diet alone (5Trusted Source).
Here are 10 healthy diets that may help men lose weight.
1. High protein diets
Increased protein intake has been shown to promote healthy weight loss. Protein is the most filling macronutrient, meaning that adding it to your meals and snacks may help you feel satisfied (6Trusted Source, 7Trusted Source).
Furthermore, numerous studies reveal that high protein diets are more effective for weight loss than standard protein diets (8Trusted Source).
High protein diets have also been found to preserve muscle mass during weight loss, which helps maintain resting energy expenditure — or the number of calories you burn at rest (9Trusted Source, 10Trusted Source).
What’s more, research suggests that men who follow high protein diets are more likely to maintain weight loss over time than men whose diets are lower in protein (11Trusted Source).
The amount of protein you need depends on many factors, including your body size, activity level, and age.
Most high protein diets provide at least 0.6 grams of protein per pound (1.3 grams per kg) of body weight, which is notably higher than the current Recommended Daily Allowance (RDA) of 0.36 grams per pound (0.8 grams per kg) of body weight (12Trusted Source).
High protein diets can be customized based on your dietary preferences, as there are plenty of animal and plant-based foods that are high in protein, including chicken, fish, eggs, lentils, and tofu.
Pros
- easy to implement and follow
- vegetarian-friendly
- doesn’t involve calorie counting or restriction of specific foods
- evidence-based
Cons
- very high protein diets are unnecessary for most people
- must be individualized, as people have different protein needs
2. The Mediterranean diet
The Mediterranean diet, which is rich in whole foods like vegetables, fruits, beans, and fish, has been linked to a variety of health benefits, including a reduced risk of heart disease, weight loss, and weight maintenance (13Trusted Source).
A 12-year study in 32,119 people — 9,662 of whom were men — associated strict adherence to the Mediterranean diet with a reduced risk of excess weight and obesity, as well as smaller waist circumference and a lower risk of belly fat (14Trusted Source).
Other studies bolster these findings, tying the Mediterranean diet to weight loss and a reduced risk of heart disease and diabetes (15Trusted Source, 16Trusted Source, 17Trusted Source).
What’s more, the Mediterranean diet may protect against prostate cancer, the most common type of cancer and second leading cause of cancer death among men in the United States (18Trusted Source, 19Trusted Source).
Pros
- easy to follow
- doesn’t involve calorie counting or restriction of specific foods
- evidence-based
- linked to improved health outcomes
Cons
- promotes the eating habits of people living in specific areas of the world, which may not fit in with everyone’s food preferences or culture
3. Whole foods, plant-based diet
Most people can benefit from following a whole foods, plant-based (WFPB) diet, including men who want to lose excess body fat.
WFPB diets are not the same as vegan diets, which exclude all animal products.
Instead, WFPB diets include small amounts of animal products like fish, eggs, cheese, chicken, and yogurt, although they’re primarily based on whole plant foods like vegetables, fruits, and beans.
Because of the emphasis on whole plant foods and the exclusion of highly processed foods, WFPB diets are rich in fiber and other beneficial nutrients. Plus, WFPB diets have been shown to promote weight loss.
For example, in a review of 12 randomized controlled studies, people who followed plant-based diets — including several that included some animal protein — lost significantly more weight over an average of 18 weeks than those assigned to non-plant-based diets (20Trusted Source).
Choosing a WFPB diet may also help men reduce their risk of chronic illnesses, such as certain cancers, type 2 diabetes, heart disease, and mental conditions (21Trusted Source, 22Trusted Source, 23Trusted Source, 24Trusted Source).
Pros
- promotes the consumption of whole, nutrient-dense plant foods
- typically high in fiber
- doesn’t completely exclude animal products
- linked to improved health outcomes and weight loss
Cons
- can require careful planning to meet nutrient needs, especially if animal foods are very limited
4. Low carb diets
Low carb diets are one of the most popular eating patterns — and for good reason.
Such diets vary in carb content, from the very low carb keto diet to more flexible, moderate low-carb diets. Low carb eating patterns have been shown to boost weight loss and improve other aspects of men’s health.
In a small, 8-week study in 34 older adults with obesity, those assigned to a low carb diet that provided less than or equal to 10% of calories from carbs lost 3 times more visceral fat than those assigned to a standard low fat diet (25Trusted Source).
The low carb diet group also lost nearly 8% more total body fat and retained more muscle mass (25Trusted Source).
Because men are likelier to have more visceral fat than women, any diet that targets this harmful type of body fat may greatly improve men’s health and reduce disease risk (3Trusted Source).
Many other studies have demonstrated that low carb diets of varying carb contents encourage weight loss, improve blood fat levels, and decrease blood sugar levels (26Trusted Source, 27Trusted Source).
Research suggests that diets that are more moderate in carbs are easier to maintain long term than very low carb diets (27Trusted Source).
Because one of the most important factors in choosing a diet is the ability to follow it long term, a more moderate carb approach is likely the better choice for sustainable weight loss (27Trusted Source).
Pros
- can be modified to be higher or lower in carbs
- more moderate low carb diets are effective and easier to stick to in the long term
- evidence-based
Cons
- very low carb diets have more side effects than more moderate low carb diets
- long-term safety of very low carb diets is still unknown
- low carb diets aren’t appropriate for everyone
5. High fiber diets
Fiber not only helps you feel full but also benefits your health in many other ways, which is why fiber-rich diets are a good choice for weight loss.
Studies consistently associate high fiber diets, including Mediterranean and plant-based diets, with a healthy body weight.
In a 6-month study in 345 people — 46% of whom were men — those who followed a high fiber diet were most likely to lose weight. On average, every 10-gram increase in daily fiber was tied to a 5-pound (2.2-kg) decrease in body weight (28Trusted Source).
High fiber intake may also help reduce visceral fat and protect against several chronic illnesses in men, including heart disease (29Trusted Source, 30Trusted Source, 31Trusted Source, 32Trusted Source).
To increase your fiber intake, try adding a combination of high fiber foods to every meal and snack. Examples of high fiber foods include berries, broccoli, asparagus, nuts, seeds, beans, oats, avocados, chia seeds, and artichokes.
Pros
- doesn’t restrict any foods
- emphasizes healthy, high fiber foods like fruits, beans, and vegetables
- associated with decreased heart disease risk
Cons
- some high fiber foods may cause gastrointestinal side effects in certain people
6. Diets that focus on energy and nutrient density
Energy density refers to a food’s calorie content per 100 grams, while nutrient density refers to a food’s micronutrient content in relation to its calorie load (33Trusted Source, 34Trusted Source).
Foods that are energy-dense and nutrient-poor include french fries, sugary baked goods, sweetened beverages, and candy (35Trusted Source).
Foods that are low in calories but dense in nutrients include vegetables and fruits. Eating more low calorie, nutrient-dense foods is strongly associated with weight loss and healthy weight maintenance (36Trusted Source, 37Trusted Source, 38Trusted Source).
Yet, high calorie, nutrient-dense foods like nuts, seeds, avocados, egg yolks, and unsweetened full fat yogurt are important for a healthy diet, too. Balancing these foods with low calorie, nutrient-dense foods like veggies and fruits is a smart way to maintain a healthy body weight.
Try eating low calorie, nutrient-dense foods during every meal and snack. For example, add a handful of spinach and chopped red pepper to your morning egg scramble, then sliced vegetables or fruit to your afternoon snack.
Pros
- doesn’t restrict any foods
- focuses on improving nutrient intake
- emphasizes nutritious foods like fruits and vegetables
- can be followed by anyone, no matter their dietary preferences
Cons
- requires some knowledge about food and nutrients
7. The paleo diet
The restricts grains, legumes, refined sugars, and dairy products. Its main premise is to reduce your intake of highly processed products and focus instead on whole, nutrient-dense foods that are rich in healthy fats, protein, fiber, vitamins, and minerals (39Trusted Source).
Some evidence suggests that this diet is effective for fat loss, which is no surprise since it excludes or limits many foods tied to weight gain, including processed grain products, sugary baked goods, and soda.
A review of 11 randomized studies ranging from 2 weeks to 2 years found that, on average, people who adopted the paleo diet lost 8 pounds (3.5 kg) more than those following other eating patterns (39Trusted Source).
The paleo diet tends to be more filling than traditional low fat eating patterns and may promote healthy blood pressure, blood sugar, and triglyceride levels (40Trusted Source, 41Trusted Source, 42Trusted Source, 43Trusted Source).
Because grains and legumes are off-limits on the paleo diet, you’ll want to be sure you’re eating plenty of vegetables, fruits, chia seeds, and other paleo-friendly foods to reach your daily fiber needs.
Pros
- easy to understand and follow
- prioritizes nutrient-dense foods
- linked to weight loss and may benefit heart health
Cons
- restricts several food groups
- difficult for vegans and vegetarians to follow
8. The MIND diet
The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet combines parts of the Mediterranean and DASH diets. The DASH diet is often used to reduce high blood pressure (22Trusted Source).
The MIND diet emphasizes foods that aid brain health, including berries, olive oil, nuts, beans, green leafy vegetables, and fish. It also recommends limiting potentially harmful foods like sweets and fried foods.
The MIND diet has not only been shown to significantly reduce the risk of brain conditions like Alzheimer’s disease but also may help men lose weight (22Trusted Source).
It’s rich in fiber, healthy fats, and low calorie, nutrient-dense foods like berries and leafy green veggies. It also encourages the use of olive oil, which is associated with healthy body weight maintenance (44Trusted Source).
The MIND diet may be especially helpful for older men who want to preserve their brain health and reduce the risk of cognitive conditions like dementia. In fact, a 2021 study found that adherence to the MIND diet was associated with better cognitive functioning and suggested that the dietary pattern may help contribute to cognitive resilience in older adults (45Trusted Source).
Pros
- emphasizes nutritious foods that aid brain health, including berries, olive oil, nuts, beans, green leafy vegetables, and fish
- may help preserve and protect brain health
Cons
- more evidence is needed to confirm its weight loss benefits
9. Intermittent energy restriction (IER)
Intermittent energy restriction (IER) is an umbrella term that encompasses both intermittent fasting and time-restricted eating.
Whereas intermittent fasting involves 16–48-hour periods of little to no food intake, time-restricted eating limits food intake to a specific time window, usually 6–10 hours of a given day (46Trusted Source).
Some evidence suggests that IER improves blood sugar regulation, blood pressure, inflammatory markers, triglyceride levels, and weight loss (45Trusted Source).
There are many types of IER, including 16-hour energy restriction, 2-day fasting, and alternate-day fasting.
A review of 27 studies ranging from 2–24 weeks found that people who followed IER patterns lost 0.8–13% of their baseline body weight. The review also found that IER improved blood sugar management (47Trusted Source).
However, the researchers acknowledged that most of the studies were small. Thus, further research is needed (47Trusted Source).
All the same, some research suggests that IER may aid fat loss, allow for increased strength during resistance training, and improve certain aspects of psychological health (48Trusted Source, 49Trusted Source).
Men who are interested in IER may want to start with the 16/8 method, which is one of the most popular IER methods.
Even though IER may be effective for some men, it’s not appropriate for everyone. For example, IER may not be safe for those with diabetes, including those who are dependent on insulin. Fasting could cause blood sugar levels to drop too low, which can cause symptoms like dizziness and fainting.
If you have any medical conditions or are currently taking one or more medications, it’s best to speak with a healthcare professional before trying IER.
Pros
- evidence-based
- easy to implement
- doesn’t restrict any foods
Cons
- requires going without food for long periods of time
- may not be appropriate for men taking certain medications and some men with diabetes
- can lead to irritability and hunger
10. Vegetarian diets
Vegetarian diets are high in plant-based foods, including veggies, fruits, legumes, and whole grains. Some versions, such as ovo-vegetarian and lacto-vegetarian diets, include animal products like milk or eggs.
Research strongly associates vegetarian diets with a healthy body weight and weight loss.
A review of 3 studies that included 20,975 men tied plant-based diets rich in whole plant foods and low in animal foods to less weight gain over a 4-year period (30Trusted Source).
In a study in 10,064 adults, those who followed vegetarian diets consumed 419 fewer calories per day, on average, and ate more legumes and nuts than non-vegetarians. Both of these factors are associated with healthy weight management (50Trusted Source, 51Trusted Source, 52Trusted Source).
Healthy vegetarian diets should be low in refined foods, including highly processed plant-based foods like sugary desserts, sweetened beverages, and fried foods.
Pros
- can be modified to suit dietary preferences
- evidence-based
- may promote weight loss without the need for counting calories
- well-planned vegetarian diets are high in nutrient-dense plant foods like vegetables, fruits, and legumes
Cons
- more restrictive vegetarian diets could lead to nutrient deficiencies
- must be planned carefully in order to meet needs for nutrients like protein, omega-3s, zinc, and B12
Mix & Match Meal Prep – 5 Recipes, 10 Healthy Meals





Over the past 7 years, I’ve started and stopped meal prepping more times than I can count. Each time I was on a roll with meal prep, then suddenly, seemingly out of nowhere, I’d just stop. Work got too busy. I got tired of the food. I hated the clean up. I suddenly didn’t have any time. I had all the excuses – if you name one, I probably said it.
But really, when I stepped back to examine WHY I was failing in meal prep it was primarily due to one thing – boredom or better stated, lack of variety. I know this is pretty hard to believe because I preach “variety is key” to all my followers. But here’s the thing – I actually DID have variety…it was just a lot more time consuming to manage it.
See – I’d make several different complete meals such as casseroles, one-skillet recipes, or a 3-part dish (protein, carb, fat). The thing with these types of meals is that once you spend time making that ONE dish, well, that’s all you have. You have to make several of these complete meals just to have variety during the week. With a growing busy schedule and constantly experimenting in the kitchen, that type of prep just wasn’t as doable. And after reading thousands of comments and messages from followers RE meal prep, I realized others were struggling with the same thing.
Instead of complete meals, I focused on individual items or “side items” that I could quickly prepare and then pair with other foods to create meals. This is what I call “mix and match” meal prep.
Here’s the premise: prep several side (smaller) items + pair foods together to create a meal + (optional) add sauces or other simple ingredients to complete the meal.
One of the biggest benefits of this, besides the variety, is that you may likely end up cutting down on your overall time in the kitchen.
Here are the guidelines
- Choose 1 or 2 protein sources (animal or plant-based)
- Choose a complex carbohydrate OR a low-carb option such as cauliflower rice or zucchini noodles
- Load up on your favorite veggies

Here are the 5 foods (recipes) I prepped in under 1 hour:
- Chicken breast
- Chickpeas
- Roasted Veggies (onion, zucchini, bell pepper, sweet potato, yellow squash)
- Quinoa
- Braised (or wilted) shredded kale
Couple of quick notes:
- Remember to add common items from your pantry, fridge and freezer to easily give these meals a flavor makeover.
- Need more calories? Consider adding avocado, raw or roasted nuts or even an isolate (or lean plant-based) protein shake to the meals.
- Calorie-conscious sauces, salsas and dressings can add a LOT of flavor to meals so ENJOY!
MEAL COMBO 1
- Quinoa
- Adds
- Your portion of scrambled eggs or egg whites
- chopped tomato
- green onion
- sea salt & pepper
MEAL COMBO 2

- Quinoa
- Adds
- fresh blueberries (or choice of berry)
- dried cherries
- almonds (raw or roasted)
- almond milk
MEAL COMBO 3

- Quinoa
- Roasted Veggies
- Grilled chicken
MEAL COMBO 4

- Quinoa
- Roasted Veggies
- Spicy chickpeas
- Adds
- tahini
MEAL COMBO 5

- Braised kale
- spicy chickpeas
- Adds
- avocado
- lemon
MEAL COMBO 6

- Grilled chicken
- roasted veggies
MEAL COMBO 7

- Kale
- roasted veggies
- chicken
- homemade peanut sauce (1 1/2 tablespoon raw peanut butter, 1 tablespoon lite soy sauce, 1 tablespoon water, Sriracha to taste)
MEAL COMBO 8

- Quinoa
- Braised kale
- spicy chickpeas
- Adds
- low calorie Italian dressing (or your favorite vinaigrette)
- lemon
MEAL COMBOS 9 & 10

- Chicken OR chickpeas
- Braised kale
- Adds
- Avocado
- Bell pepper
- lemon

QUICK HERB ROASTED VEGGIES
PREP TIME 5 MINUTES
COOK TIME 40 MINUTES
TOTAL TIME 45 MINUTES
INGREDIENTS
Ingredients for 5 servings
- 1 large sweet potato (cut into chunks)
- 1 red onion, cut into chunks
- 1 large zucchini, cut into chunks
- 1 yellow squash, cut into chunks
- 1 (red) bell pepper, cut into chunks
- 1 tablespoon olive oil
- 1 tablespoon dried thyme (or your favorite herb)
- pinch of sea salt & pepper
STEPS
- Set oven to 400F.
- Place all the veggies in a large mixing bowl. Add oil and seasonings. Toss to coat.
- Place the veggies on a large baking tray lined with parchment paper.
- Roast in the oven for 35 – 40 minutes at 400F.
CALORIES
PROTEIN
FAT
CARBS
SODIUM
FIBER
SUGAR

Quick Grilled Chicken Breast
PREP TIME 5 MINUTES
COOK TIME 15 MINUTES
TOTAL TIME 20 MINUTES
INGREDIENTS
Ingredients for 5 servings
- 1 1/2 lb chicken breasts, raw
- Seasonings
- 2 teaspoons cumin
- 2 teaspoons dried thyme
- pinch of sea salt & pepper
STEPS
- Set oven to 400F.
- Season chicken breasts.
- Set a nonstick skillet on medium-high heat. Once hot, spray it with a little olive oil, then add the chicken breasts. Sear on each side for 3 minutes, then bake in the oven for 7 – 10 minutes, or until the chicken is no longer pink and is cooked through.
CALORIES
PROTEIN
FAT
CARBS
SODIUM
FIBER
SUGAR

Quick Spicy Chickpeas
PREP TIME 5 MINUTES
COOK TIME 10 MINUTES
TOTAL TIME 15 MINUTES
INGREDIENTS

Ingredients for 4 servings
- 1 tablespoon olive oil
- 1 tablespoon garlic, minced
- 2 cans (30oz) chickpeas, drained
- 2 teaspoons smoked paprika
- juice from 1/2 lemon
- sea salt & pepper to taste
STEPS
- Set a nonstick skillet on medium heat. Once hot, add oil and garlic. Flavor the oil for about 1 to 2 minutes, then increase the heat to medium-high.
- Add the chickpeas. While they sear in the skillet, add the smoked paprika. Shake the skillet to coat the chickpeas, then add lemon and a pinch of sea salt & pepper. The chickpeas are finished when they have a light sear on the outside.
CALORIES
PROTEIN
FAT
CARBS
SODIUM
FIBER
SUGAR

Quick Braised Kale
PREP TIME 5 MINUTES
COOK TIME 5 MINUTES
TOTAL TIME 10 MINUTES
INGREDIENTS

Ingredients for 4 servings
- 3 bundles kale leaves (or ~6 cups), shredded or thinly chopped
- spray olive oil
- 1 tablespoon water
- sea salt & pepper to taste
STEPS
- Set a nonstick skillet on medium-high heat. Once hot, spray with olive oil then toss the shredded kale. Quickly stir so it doesn’t burn, then pour in the water to create steam and continue stirring.
- Once the kale has turned vibrant green, about 2 minutes, then remove the kale from the skillet and season to taste with a pinch of sea salt & pepper.
CALORIES
PROTEIN
FAT
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SODIUM
FIBER
SUGAR