The Gainz Train Kitchen

Grab this

• 2 lbs chicken breast
• 2 limes
• Garlic powder, salt, black pepper
• 1.5 cups dry jasmine rice
• 2 lbs broccoli florets
• Olive oil or cooking spray

Do this

1. 1.Start the rice — 1.5 cups rice, 2.25 cups water, rice cooker or pot. It finishes while you cook everything else.
2. 2.Cut the chicken into even fillets or chunks so it cooks at the same speed. Season both sides generously with garlic powder, salt, and pepper.
3. 3.Get a pan hot over medium-high with a little oil. Lay the chicken down and don't touch it for 4–5 minutes — that's where the color comes from. Flip, another 4–5 minutes, until it hits 165°F inside.
4. 4.Squeeze one lime over the chicken right when it comes off the heat. The hot chicken drinks it up.
5. 5.Same pan, medium-high: throw in the broccoli with a small splash of oil and a hard crack of black pepper. Sear 4–6 minutes, stirring only a couple times — you want charred edges and a crunch left in it, not mush.
6. 6.Build 4 containers: rice, chicken, broccoli. Cut the second lime into wedges and drop one in each container — squeeze it fresh when you eat.

Grab this

• 2 lbs chicken breast or thighs
• 2 lbs potatoes (yukon gold or red)
• 1 lb carrots
• 1 tbsp olive oil
• Garlic powder, salt, black pepper

Do this

1. 1.Heat the oven (or air fryer) to 365°F.
2. 2.Chop potatoes into 1-inch cubes and carrots into thick coins. Toss with the olive oil, salt, and pepper.
3. 3.Oven route: spread the potatoes and carrots on a sheet pan and roast 25 minutes while you season the chicken with garlic powder, salt, and pepper. Push the veggies to one side, add the chicken, and roast another 25–30 minutes until the chicken reads 165°F.
4. 4.Air fryer route: potatoes and carrots first, 15 minutes at 365 with a shake halfway. Then the seasoned chicken, 12–14 minutes until 165°F. (Batches are fine — it all goes in the same containers anyway.)
5. 5.Build 4 containers: chicken, potatoes, carrots. Done.

Grab this

• 2 lbs 93/7 ground beef
• 2 lbs sweet potatoes
• 1 yellow onion, sliced
• Salt, black pepper, cinnamon
• 1 tbsp olive oil

Do this

1. 1.Heat the oven to 400°F. Chop sweet potatoes into 1-inch cubes — keep them even so they finish together.
2. 2.Toss the cubes with the oil, salt, pepper, and a real shake of cinnamon. Don't be shy with the cinnamon — it's the whole personality of this bowl.
3. 3.Roast 25–30 minutes until the edges caramelize. (Air fryer: 380°F, 15–18 minutes, shake halfway.)
4. 4.While they roast: medium pan, sliced onions, pinch of salt. Sauté 8–10 minutes until golden and sweet. Set aside.
5. 5.Same pan, high heat: brown the ground beef, breaking it into crumbles. Season with salt and pepper. Drain if there's standing fat.
6. 6.Build 4 bowls: beef, sweet potatoes, onions on top.

Grab this

• 2 lbs 99/1 lean ground turkey
• Salt, black pepper, garlic powder
• 1/4 cup Mr. Yoshida's sauce
• 1.5 cups dry jasmine rice
• 2 medium zucchini or yellow squash, chopped
• Spicy mayo: 1/4 cup light mayo + 1–2 tbsp sriracha

Do this

1. 1.Start the rice — 1.5 cups rice, 2.25 cups water.
2. 2.Get a pan ripping hot. Sear the ground turkey, breaking it apart, and season with salt, pepper, and garlic powder. Let it sit between stirs so it browns instead of steams.
3. 3.When the turkey is cooked through and has color, kill the heat and stir in the Mr. Yoshida's. Off-heat is the trick — it glazes the meat instead of burning off.
4. 4.Same pan, medium-high: sear the chopped squash 4–5 minutes with salt and pepper. Leave some bite in it.
5. 5.Mix the spicy mayo: light mayo + sriracha to your heat level.
6. 6.Build 4 bowls: rice, teriyaki turkey, squash, spicy mayo drizzled on top. (Meal-prepping? Keep the mayo in a little container on the side.)

Grab this

• 2 lbs chicken breast
• 1.5 cups salsa (whatever jar you like)
• 1 packet taco seasoning
• 1.5 cups dry jasmine rice
• Plain nonfat Greek yogurt (your new sour cream)

Do this

1. 1.Chicken in the crockpot. Taco seasoning over it. Salsa over that. Lid on.
2. 2.Low for 6–7 hours or high for 3–4. You're not needed — go live your life.
3. 3.Shred the chicken with two forks right in the pot and stir it through the juices. It'll fall apart on its own.
4. 4.Make the rice when you're close — 1.5 cups rice, 2.25 cups water.
5. 5.Build 4 bowls: rice, salsa chicken, a dollop of Greek yogurt on top. Tastes like sour cream, eats like 10 extra grams of protein.

Grab this

• 2 lbs 99/1 lean ground turkey
• 2 bags coleslaw mix (yes, the bagged stuff — that's the hack)
• 1/4 cup soy sauce
• 1 tbsp sesame oil
• Garlic powder, ground ginger, green onions
• 1.5 cups dry jasmine rice

Do this

1. 1.Start the rice — 1.5 cups rice, 2.25 cups water.
2. 2.Hot pan, sesame oil, then the turkey. Break it apart, season with garlic powder and ginger, and let it brown.
3. 3.Dump both bags of coleslaw mix straight on top. It looks like way too much — it cooks down in 3–4 minutes.
4. 4.Add the soy sauce and toss everything until the slaw is wilted but still has crunch.
5. 5.Build 4 bowls over rice, green onions on top.

Grab this

• 2 lbs 96/4 lean ground beef
• 1 packet taco seasoning
• 1 cup dry jasmine rice
• 1 can black beans, drained and rinsed
• Salsa + plain nonfat Greek yogurt

Do this

1. 1.Start the rice — 1 cup rice, 1.5 cups water.
2. 2.Brown the beef in a hot pan, breaking it into crumbles. Add the taco seasoning with a splash of water and stir until it coats everything.
3. 3.Warm the black beans in the same pan for the last 2 minutes — fewer dishes.
4. 4.Build 4 bowls: rice, beef and beans, salsa, dollop of Greek yogurt.
5. 5.Optional upgrades that cost almost no macros: chopped cilantro, lime squeeze, hot sauce.

Grab this

• 2 cups rolled oats
• 4 scoops whey protein (vanilla or chocolate)
• 4 tbsp peanut butter
• 3 cups unsweetened almond milk (or whatever milk you run)
• 2 bananas, sliced
• Pinch of salt, cinnamon if you're smart

Do this

1. 1.Grab 4 jars or containers. In each: 1/2 cup oats, 1 scoop protein, a pinch of salt.
2. 2.Add 3/4 cup milk to each and stir until the protein powder fully disappears — stir more than you think you need to.
3. 3.Stir 1 tbsp peanut butter into each, or drop it on top as a layer.
4. 4.Top with banana slices and a shake of cinnamon. Lid on, into the fridge.
5. 5.Overnight they turn into pudding. Eat cold, straight out of the jar.