The 6 Minute Muscle Building Meal Plan – Healthy Dinners


Hey, guys! It’s Jeff from ATHLEAN-X. Now I don’t know what you felt when I walked in from being out all day, but what I wanna show is how ridiculously simple it is to make a dinner that’s gonna help you build muscle and get lean with very little time to prepare and that even someone idiot around the kitchen like me can do. First thing I do is I walk in, I grab a plate and I head to the refrigerator. Now what I’m gonna pull out from here…I’m gonna come out and get the chicken out from the refrigerator, that we made for the lunch video. If you remember, let me tell you…if you remember, we took that lasagna pan and we filled it with chicken, which I’ll show you again what I do.

I’ve got a ten pound bag of frozen chicken from any of the wholesale places, like BJs or whatever you have near you. I put that in there with a can of tomatoes, some onions, some garlic, roast it all for about an hour on 425 and that’s it. And I kind of store it so that I have it all day, just use it when I need it. My favorites are the single packages of soy beans…you can get sushi… I love them, but you don’t need to have them. This is just one option, I’m gonna put that on my plate. And then again, some frozen vegetables. If you wanna have cabbage, cauliflower, you see this all the time in all kinds of places. That could be an option, I’m gonna put that on my plate, as well. And also starch. You don’t wanna have just greens and proteins. What I try to do is divide my plate into thirds. One third is gonna be my protein: it could be fish, it could be pork, whatever you like, I like chicken.

And then I’m gonna have my fibers: vegetables, which is gonna be this kind of stuff. And then I’m gonna have this starch vegetable, which I love…sweet potatoes. So now all we have to do is put it on a plate, so we have a piece of chicken that we made, a little bit of salsa on top. Remember guys, I’m not a chef, so I’m just trying to show you how easy this is. This is couscous. The key here is whatever you like…rice, sweet potatoes, whatever you wanna have, make single serving sizes of these things. You can put them in the freezer and you can just take them out as the week goes on. You make them once on a Sunday, you put them away and you take them as you need them. So again, I put that on my plate, sweet potatoes…again, single serving…I know that sounds like an unappetizing meal, but believe me…it gets better.

And then a single serving of these… [pause] So basically, that’s what I’m having. And I have a little bit of an extra starch…I have couscous and my sweet potatoes. If you’re working hard, training hard, your body kind of craves those extra carbohydrates, to help build your muscles again. Now here’s how ridiculously simple this is, guys. I like to make this a little bit…add a little bit to it. I’m gonna put some seasoning, some spices on it. Take it over… I’m not gonna get too crazy with my stuff that I put on. Maybe some red pepper, crushed red pepper…I like that, it makes it a little spicy. You can put a little salt in there and then some spices on the chicken. That’s it. Just a regular chicken spice… put it all together, bring it over here to the microwave and watch the magic of the microwave. We’re gonna walk over, put it in. Everything is flat and frozen at this point, so I’m gonna say like 6-7 minutes to put it on and that’s it.

I’ll be right back when this is done, I’ll show you what it looks like. Alright, so 6-7 minutes later, we’re gonna take this out of the microwave, bring it down and eat. But I wanna show you something, I’ll bring here close. Look at this plate and you tell me if you go hungry with this amount of food. I mean, guys…what I’m trying to show you here is that these are real foods…these are healthy foods, but these are foods that taste really good. And rule number one for the ATHLEAN-X meal plans: do not leave the table hungry. There’s no reason to leave the table hungry at any meal, because you simply can eat as much as you want, but you have to eat the right foods. And if that’s not enough…even for later on, one of my guilty pleasures…I like to watch American Idol. If I’m still not done eating, a little later at night a little popcorn, secret little recipe here. Pan pop, no grease..you can’t even see any grease in the bowl here. A little bit of cinnamon, mix it all together and it tastes outstanding. All these kinds of things you’re gonna find on the meal plans, guys.

They’re gonna help you succeed to finally get rid of that fat around the waist, to finally look better and to finally show off all that hard muscle that you’ve been building on the 90 day ATHLEAN-X Training System. If you wanna get the whole program put together, head over to athleanx.com right now and get your copy today. Guys, I’ll keep bringing back some more workouts, we’re gonna hit the gym pretty soon and we might even get a little clever with the things we train with. You’ll see more about that the next time we train..

As found on Youtube

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