chicken broccoli and rice diet

globalc00 wrote: »

Chicken, broccoli and rice. Egg and oatmeal. How many people eat this on a daily basis and do you do it because you believe that it's the best diet to reach your goal or for some other reason? Just about every actor that gets interviewed on how they got fit for a role says chicken broccoli and rice, but seems like the fitness community sees that as a running joke now.

Chicken - about twice a week
Broccoli- maybe once a fortnight
Rice about twice a week
Eggs average 3 or 4 a week.
Oatmeal, hardly ever.

I eat chicken almost daily but definitely not broccoli or rice. I need to switch it up. For me chicken is easy to prepare, tasty, high protein, goes with most dishes.

I like variety though and I have much better results that way. I feel like eating the same exact things everyday could be unbalanced with a limited nutrient profile.

Oatmeal everyday, well Protein Oatmeal. It's so versatile. I make protein pancakes out of it everyday 😋

Broccoli most days, if not I switch it up.

Chicken probably 3-4 times a week. Different seasonings everyone to switch it up.

Rice very rare, I much prefer Sweet Potato, and beans tbh. But I like a variety of foods, not a stickler for sticking to only limited set.

I never eat chicken, rice, or eggs. Just don't like them. I eat at least 4 pounds of broccoli every week, though, and rolled oats every day.

globalc00 wrote: »

Chicken, broccoli and rice. Egg and oatmeal. How many people eat this on a daily basis and do you do it because you believe that it's the best diet to reach your goal or for some other reason? Just about every actor that gets interviewed on how they got fit for a role says chicken broccoli and rice, but seems like the fitness community sees that as a running joke now.

This is something some body builders do when cutting for a competition. I know someone who does this, and it is very boring...but it's also not a long term thing. A competition cut might be a couple of weeks. I think most people who have actual weight to lose that will take a great deal of time, something that monotonous is likely not going to work.

I eat very simply MOST of the time. Personally, ease of prep work, shopping, calorie control, reward aspects.... that is why. It's not chicken broccoli and rice all the time, but it is generally similar. I look at my plate and divide it into 4 parts. 1/2 is mostly non starchy veggies, atleast 1/4 to 1/3 protein, then the rest starch and healthy fats like avocados, nuts or seeds, if I am not getting enough fat from my protein. I don't really get micro nutrient issues dt the fact that I eat many types of plants and meat. Find what works for you.

Chicken -- about twice per week currently
Broccoli -- usually 4-5 times per week, I eat lots of different veg per day and really like broccoli
Rice -- once every couple of weeks
Eggs -- for a while I was eating them for breakfast daily, but I've been in a no breakfast mode lately, so about once a week
Oatmeal -- another food I ate every day for breakfast for a while, but currently don't eat at all (I would if I felt like it, just haven't)

For variety I'd recast it as:

chicken = lean meat
broccoli = non starchy veg, and add that a greater variety is likely good, even if you eat broccoli often as one of the veg at a particular meal
rice = low fat complex carb

The concept -- in addition to making macro-counting easy -- was to maximize protein and complex carbs, as that was at one point considered the best way to build muscle/fuel workouts. I think now the benefits of fats are more appreciated, at least for health, but building a meal around lean protein, complex carbs, and vegetables isn't the worst thing as long as you realize some fat is desirable and you don't have to make it monotonous (or cut out everything else).

Eggs and oats -- again, just a somewhat higher protein (eggs, esp with egg whites) and complex carb source that many would consider good choices within the range of stereotypical breakfast foods. Also, I think a lot of people are fine with little variety at breakfast. I often eat the same basic thing for breakfast for weeks or months before changing it up.

As said above, it was an easy way (especially pre-calorie/macro counting software like this) to carefully control macros while majorly cutting calories (something that was done short term only to prepare for competitions like body building or a sport with weight classes).

If eating repetitively and wanting minimal work, you might be better served batch cooking something with more ingredients to make sure you check off more vitamins/minerals/etc. And also, depending on the cut of the chicken and how many eggs, that diet might be lower in fat than is healthy long term.

If you have an electric pressure cooker, you can make something like stew/soup/chili with pretty tailored macros and calorie density, and a wider variety of vegetables that can be microwaved all week. Or bags of various other frozen vegetables or vegetable blends that just need microwaving. If you are using boneless/skinless chicken breasts out of ease for your cooking method, then should probably add in something with higher fat in some of those meals (if you are not getting enough elsewhere). I've made soup batches, where I specifically added in turkey sausage in addition to the chicken, because the fat content was otherwise too low. Or carve up a rotisserie chicken from the supermarket and add some of that in to some of the meals.

globalc00 wrote: »

My motivation for eating chicken, broccoli and rice is becuase i'm just that lazy. I'm not trying to lose weight or get fit for a role, but I do want to eat healthy. Ideally, I want to spend as little amount of time in the kitchen as possible. So I am in search for the easist meal to prep/cook with the least amount of dishes and will last the longest in the fridge without going bad. I'm not a picky eater so it doesn't bother me to eat the same thing over and over. To be clear, I also do eat some sort of fish at night, but usually have to cook that on a every other day basis, which is kind of annoying. Less time in the kitchen is valued way more than taste. The issue with chicken broccoli and rice is that it is lacking in fat, which is why I do the fish.

So I guess my question is besides the 3 typical healhty fats everyone talks about, avocado, salmon and nuts, is there something else that is easy to cook/prep and will last a week? Avocado doesn't last once you cut it, and nuts are just too high in calories. Salmon/fish doesn't seem to keep as long as chicken.

For me, a giant batch of stew/soup/chili is my I-don't-want-to-be-bothered-doing-any-cooking/dishes/etc-the-rest-of-the-week option. And I usually will put a few mason jars of it in the freezer - which slowly builds up a bit of a variety to choose from as an alternate to whatever I cooked up during some week in the future. (As I put earlier, if I'm unlikely to get much fat elsewhere, I'll use something fattier than chicken breast for at least a portion of the meat). I've also done frozen pre-cooked chicken, " " shrimp, lunch meat, ham steak over salad greens or nuked frozen veg if a really, really hectic week.

Oh.. And my breakfast on gym days, and dinner on many days, tends to be a Clif mini bar in the car followed by a yogurt at some point (at work after the gym or in the parking lot immediately after ride /run). (on the "dinner"... This would be before a ride or run; and will later have a 'supper' post cardio).