The Greek Yogurt + Apple + Almonds bro meal is about as simple and low-prep as we can get.

And it checks all the “bro meal” boxes:

– Has simple whole sources of protein, good carbs, and fat
– Easy to measure portion sizes
– Contains simple-to-prep, single macro nutrient foods

BRO MEAL #3 – Greek Yogurt + Apple + Almonds

– 6 oz non fat Greek yogurt (PLAIN flavor, added sugar is no bueno – you’ll get plenty of flavor with the apple)
– 1/2 apple, sliced (or you can add any other fruit of your choice!)
– 1/4 cup almonds

TOTAL CALORIES – 365
CARBOHYDRATE – 32 grams
PROTEIN – 23 grams
FAT – 18 grams

Greek yogurt, an apple, and almonds can be a quick meal or snack, any time of day!

Give it a try, 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

Today’s bro meal receipe is inspired by the “big salad” Seinfeld episode.

Because, see, if you’re going to make a salad a bro meal, you have to make sure it’s got the nutrients you need to fuel muscle growth. A few lettuce leaves, a cherry tomato, 1/2 a chicken breast, and some fat free dressing ain’t going to cut it. We need an actual, substantial meal that is going to fuel us up, and give us some energy to power through the day. Check it out:

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BRO MEAL #2 – The Big Salad

• 1/2 of bag salad of your choice
• 2 Persian cucumbers
• 1/2 cup tomatoes
• 1 cup garbonzo beans (can sub other bean type of your choice)
• 3.5 oz chicken breast (you can cook yourself or use the pre-cooked version, just watch the sodium and preservatives)
• 2 tbsp olive oil – based dressing (your choice – again, watch the sugar!)

534 total calories
46 grams protein
45 grabs carb
11 grams fat

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Remember, our bro diet key concepts are:

• Eat simple whole sources of protein, good carbs, and fat at each meal
• Use simple portion control methods to make sure they are eating the right amount
• Focus on easy-to-prep, single macro nutrient foods, most of the time

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 -> https://www.forestvancetraining.com/

-Forest and the FVT Team
ForestVanceTraining.com

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!):

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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

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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

Got a new video up for you to check it! If you like it, let us know, and we’ll continue with the “eating healthy while eating out” series: -> https://fb.watch/46auU_JmQG/