Thanks for all your great feedback on the “bro meal” recipes we’ve posted over the last couple of months, it’s been fun!

We’re going to switch gears for a bit in the coming weeks on the nutrition side and go a little more big-picture, so that you can better understand how recipes like this would fit into eating to reach your fat loss goals.

But before we do, here are links to all of the recipes for your reference:

BRO MEAL #1 – Ground Turkey + Brown Rice + Mixed Green Salad: 
https://www.forestvancetraining.com/2021/03/bro-meal-1-ground-turkey-brown-rice-mixed-greens-salad.html

BRO MEAL #2 – The BIG Salad: 
https://www.forestvancetraining.com/2021/03/bro-meal-2-the-big-salad.html

BRO MEAL #3 – Greek Yogurt + Apples + Almonds: 
https://www.forestvancetraining.com/2021/03/bro-meal-3-greek-yogurt-apple-almonds.html

BRO MEAL #4 – Homemade Protein Bars: 
https://www.forestvancetraining.com/2021/04/bro-meal-4-homemade-protein-bars.html

BRO MEAL #5 – High Protein Vegan Bowl: 
https://www.forestvancetraining.com/2021/04/bro-meal-5-high-protein-vegan-bowl.html

BRO MEAL #6 – Eggs + Spinach Scramble: https://www.forestvancetraining.com/2021/04/bro-meal-6-eggs-spinach-scramble.html

BRO MEAL #7 – High Protein Pizza: 
https://www.forestvancetraining.com/2021/04/bro-meal-7-high-protein-pizza.html

Cheers!

– Forest and the FVT Team

PS – If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program at the link in our at the link below:

-> http://bit.ly/14dayjump2021

This bro meal is SO GOOD!!! You will honestly not believe the calorie / macro breakdown:

355 calories
24 g protein
33 g carbs
11 g fat

INGREDIENTS

– 1 flat bread (the one I found is about 100 calories and 20 grams of carbs per slice)
– 1/4 cup “low-moisture part-skim” Mozzarella cheese
– 1/4 cup pizza sauce
– 16 turkey small pepperonis
– 1/2 cup spinach + 1/8 medium onion OR 1/2 bell pepper + 1/4 cup musrooms

“Crisp” the flatbread in the oven for 3 minutes at 300 degrees. Add your ingredients on top of the flatbread – sauce first, then cheese, then turkey pepperoni, then the veggies. Cook the pizza for about 10 more minutes at 300 degrees. Enjoy!

*This bro meal was inspired by this video from Greg Doucette, to give credit where it’s due – check it out for some additional tips: https://youtu.be/EEHyY3dukic

Seriously – this is an amazing meal, it tastes great, and you could eat it every day if you wanted and still lose weight!

If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program at the link in our at the link below:

-> http://bit.ly/14dayjump2021

Train hard, talk soon –

-Forest and the FVT Team
ForestVanceTraining.com

BRO MEAL #6 – Eggs + Spinach Scramble

Remember our BRO MEAL requirements:

– Meal must contain simple whole sources of protein, good carbs, and fat

– Portion sizes must be easy to measure

– Meal must contain simple-to-prep, single macro nutrient foods

…that’s why today’s eggs and spinach scramble is a stand-by! Give it a try:

INGREDIENTS

– 1 egg
– 2 egg whites
– 1 cup raw spinach

Throw a frying pan on your stove bro!

Set it to medium heat.

Put a little olive oil in there.

Add the spinach and let it cook down for a minute or so.

Add in your egg + egg whites mix.

Add salt and pepper to taste.

Enjoy!

Nutrition breakdown:

122 calories
15 g protein
5 g fat
3 g carbohydrate

SIDE NOTE – you probably need to add a quality carbohydrate source to this to make it a full meal. I add 1 cup (cooked) oats + 1/8 cup raisins, for example:

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If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program at the link in our at the link below:

-> http://bit.ly/14dayjump2021

Train hard, talk soon –

-Forest and the FVT Team
ForestVanceTraining.com

BRO MEAL #5 – High-Protein Vegan Bowl

Okay, due to popular request, we’re going to do a vegan bro meal today!

To give credit where it’s due, I got this one from a vegan bodybuilder YouTuber named Brian Turner, check out the full video here -> https://youtu.be/5dooOnuFyd8

Remember our BRO MEAL requirements:

– Meal must contain simple whole sources of protein, good carbs, and fat
– Portion sizes must be easy to measure
– Meal must contain simple-to-prep, single macro nutrient foods

BRO MEAL #5 – High-Protein Vegan Bowl

INGREDIENTS:
– 1 cup pinto beans
– 1 cup corn
– 1 avocado
– 1 cup quinoa (dry)
– salsa

Pinto beans can be from a can, or cooked yourself. Same goes for the corn. Cook the quinoa on the stove, in your rice cooker, or however else you want. Mix everything together, and add any amount of salsa you like. Top with avocado.

Nutrition breakdown per serving (recipe makes 3):

495 calories
19g protein
80g carbohydrate
14g fat

SIDE NOTE – from a macronutrient standpoint, though this one does have a decent amount of protein, it also has a lot of carbs. Just think about and account for this and understand how it fits into your overall meal plan.

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If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program at the link in our bio
-> http://bit.ly/14dayjump2021

Train hard, talk soon –

-Forest and the FVT Team
ForestVanceTraining.com

BRO MEAL requirements:

– Meal must contain simple whole sources of protein, good carbs, and fat
– Portion sizes must be easy to measure
– Meal must contain simple-to-prep, single macro nutrient foods

So try these homemade protein bars, bro! You can make them with stuff you ‘prolly already have in your kitchen. Added bonus, they are healthier and cheaper than almost any protein bar you can buy at the store:

BRO MEAL #4 – Homemade Protein Bars

INGREDIENTS:

• 2 scoops protein powder (any kind, no brand preference)

• 2 tbsp peanut butter

• 1 cup oats

• 1/2 cup water

Mix it all together. No special tools needed, just a bowl and a fork!

Throw in the fridge for a couple / few hours (or the freezer if you want ’em done faster), makes four servings.

Here’s the nutrition breakdown (per bar):

164 calories

15g protein

15g carbohydrate

5g fat

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Give this homemade protein bar recipe a try, and let us know how you like it.

And if you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program here -> http://bit.ly/14dayjump2021

-Forest and the FVT Team
ForestVanceTraining.com