Lean Boy Kibble
A batch-cooked meal prep recipe under 400 calories per serving, featuring rice, legumes, vegetables, and eggs, designed to keep you full and satisfied throughout the week.
Ingredients
For the rice base
- 400 g medium grain white rice
- 1 tsp sesame oil
- 1 tsp salt
For the legumes
- 300 g dried green or yellow split peas
- 150 g dried black beans
For the vegetables
- 500 g broccoli, finely chopped
- 250 g carrot
- 250 g zucchini
- 100 g onion
- 500 g mixed vegetables (bell peppers, kale, spinach, cauliflower, whatever you have) Use any combination of available vegetables.
Other
- 12 large eggs
- 1 drizzle cooking oil A light drizzle to sauté vegetables.
- to taste salt Adjust based on preference.
Instructions
Legume Preparation
- Rinse split peas and black beans thoroughly and put them in separate pots.
- Cover with water, bring to a boil, then reduce to a simmer. Cook split peas for about 25-30 minutes and black beans for 40-45 minutes.
- Drain both when done.
Cook the Rice
- Rinse rice at least three times until the water runs mostly clear.
- Cook in a rice cooker or on the stovetop with water sitting about 1-2 cm above the rice surface. Add sesame oil and salt to the water before cooking.
Sauté Vegetables
- Chop all vegetables small for even cooking.
- Cook the vegetables in batches with a very light drizzle of oil on medium-high heat until softened, seasoning lightly with salt.
Scramble the Eggs
- In a large pan, scramble all 12 eggs on low heat until just cooked through but still soft. Remove from heat just before they look completely done.
Combine and Portion
- Combine cooked legumes, rice, sautéed vegetables, and scrambled eggs in a large bowl.
- Weigh the entire batch and divide by 10 to determine serving size. Portion into 10 containers.
Storage
- Store in airtight containers in the fridge for up to 7-10 days. Freeze portions for up to 3 months.
Notes
Be careful with oil usage during sautéing to avoid excess calories. Weighing ingredients is essential to maintain calorie accuracy.
Nutrition
Serving: 1gCalories: 390kcalCarbohydrates: 55gProtein: 20gFat: 10gSaturated Fat: 1.5gSodium: 400mgFiber: 11gSugar: 5g
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