BRO MEAL #1 – Ground Turkey + Brown Rice + Mixed Greens Salad

A lot of people tell me that they want to eat healthy, but they just don’t have the time or ability or inclination to cook.

Say hello to the bro meal.

The bro meal is part of the bro diet. The bro diet comes from throwback bodybuilding-style eating. It’s about simple fundamentals. You eat simple whole sources of protein, good carbs, and fat at each meal. You use simple portion control methods to make sure they are eating the right amount of these foods. And you focus on easy-to-prep, single macro nutrient foods for the bulk of the time.

The goal here is NOT to create culinary masterpieces. So don’t even start with my cooking skills lol. The goal is to fuel your body properly, and do it in a simple, straightforward, easy-to-maintain way. Once or twice a week, cook your fancy dinner or go out and eat whatever you want!… then stick to this for the rest of the time.

Try today’s recipe from the Forest Vance Bro Meals Cookbook (doesn’t exist YET – but perhaps someday!):


BRO MEAL #1 – Ground Turkey + Brown Rice + Mixed Greens Salad

1 – Get some rice, throw it in the rice cooker bro!

2 – Get some ground turkey, cook it in a pan bro!

3 – Get some bagged salad, chop up some veggies of your choice, add olive oil – based dressing, and make a salad bro!

*If you want to go true bro-style, you must add Sriracha on the turkey and rice mixture.

What about portions? For 90% of the population that just wants to get to a healthy weight, have more energy, gain some lean muscle in the process, etc – do this at your three to four meals per day:

PROTEIN (for this meal, the ground turkey) – men get two palm-sized portions, women get one
VEGGIE (for this meal, the salad) – men get two fist-sized portions, women get one
CARB (for this meal, the brown rice) – men get two cupped-hand sized portions, women get one
FAT (for this meal, the salad dressing) – men get two thumb-sized portions, women get one


I got “in” to lifting weights, eating right, and training my body at about age 16. I’m turning 40 in a month. That’s 24 years of experience with this stuff! I have tried most every diet you’ve probably ever heard of in that time period. Paleo, Intermittent Fasting, Vegetarian, Zone, South Beach, Mediterranean… the list goes on.

Guess what I always come back to? Eating like a bro! Just as I’ve described today. It’s easy, it’s simple, and it works. Try today’s recipe, let me know how you like it, and talk soon –

-Forest Vance, owner, FVT Personal Training

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