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

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