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I’m really the last person who should give out cooking tips.

(I make a ridiculously good blended avocado margarita and a few decent Mexican dishes.)

My cooking is bland, but that could be a good thing…

Recent studies suggest that bland meals are ideal if you are trying to stay lean.

Part 1 of this series covers that.

I don’t believe people should eat bland all the time.

Boredom is a relationship killer (demonstrated in this video).

The strategy I recommend is to eat boring stuff Monday through Friday Afternoon. Then loosen up on Friday night through the weekend.

This soup recipe is awesome, because it is filling for the amount of calories you are consuming.

You can create a large daily deficit during the week, without being hungry. This gives you a lot of wiggle room for higher calorie meals on the weekend.

The soup doesn’t taste bad.

It’s just a little boring after a while.

“His soup doesn’t complete me. I want Top Ramen!”

I recommend cooking 4 days worth of soup on Monday.

You eat this soup Mon, Tues, Wed, and Thurs.

On Friday you fast until dinner (or Happy Hour).

Here’s my 4-day chicken soup recipe.

  • 5 lbs boneless skinless chicken breasts
  • 4 containers of chicken broth (32 oz each)
  • 1 cup uncooked white rice
  • 2 cans chopped tomatoes
  • 1 can kidney beans
  • 1 can cut green beans
  • 1 full stock of celery chopped
  • 1/2 cabbage chopped
  • 1 full onion chopped

Cooking instructions: Broil the chicken breasts in the oven until fully cooked. Chop up the chicken and combine with the rest of the ingredients in a large stockpot. Cook on Medium until bubbling, then reduce to low for 15-20 minutes.

According to My Fitness Pal…

This soup provides 889 calories, 70 grams of carbs, and 123 grams of protein per day.

Don’t get too hung up on exact numbers here.

It’s a little less than 1,000 calories per day.

Depending upon how aggressively you are trying to lose weight, you can decide whether or not you want to add in snacks.

I always have Dannon® Light & Fit Greek Yogurt in my fridge.

greek-nonfat-yogurtThese have 12 grams of protein, only 80 calories, and taste amazing.

Air-popped popcorn is also a good standby low-calorie snack.

Depending upon snacks, you should be able to keep the calories between 1,000-1,200 calories per day (Mon-Thursday).

This will give you room to splurge a bit on Fri, Sat, and Sun.

As long as you don’t go totally nuts on the weekend, this chicken soup strategy will result in steady fat loss week-to-week.

Remember, this isn’t meant to taste delicious.

Depeche Mode tasted my soup and responded with this VLog.

Those guys are so dramatic. It doesn’t taste that bad!

Is this enough protein?

I plan on doing a post about this in the future, but I’m convinced that we need much less protein than what is typically recommend in the fitness industry.

If you are concerned about this, just add in a couple more chicken breasts.

Want more flavor?

Add in soy sauce, sriracha, a bigger variety of vegetables, etc.

…but remember, the goal is to keep it slightly on the bland side.

Speaking of bland, more recipes coming soon 🙂

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