Easy High Protein Meal Prep Ideas **FOR BUILDING MUSCLE**
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- Опубліковано 2 чер 2024
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■ Instagram: @shredbundy
INGREDIENTS
Cottage Pie (for 5 servings)
■ 1kg 5% fat beef mince
■ 1.5 large white onion
■ 1 carrot
■ 4 stalks celery
■ 4 cloves garlic
■ 20ml olive oil
■ 2 tbsp tomato purée
■ 20g flour
■ 1 L beef stock
■ 150ml red wine
■ 2 tbsp Worcestershire sauce
■ 2 bay leaves
■ 1.2 kg potato
■ 50g butter
■ 100ml semi-skimmed milk
■ 100g cheddar cheese
Stroganoff (for 5 servings)
■ 1kg 5% fat beef mince
■ 1.5 large white onion
■ 500g chestnut mushrooms
■ 400g white rice
■ 20ml olive oil
■ 4 cloves garlic
■ 250ml beef stock
■ 500g 50% less fat crème fraîche
■ 1.5-2 tbsp English mustard
TIMESTAMPS
00:00 Why Mince is ur friend
01:14 Cottage pie ingredients
01:24 Prepping veg
02:12 Cooking veg
03:09 Cooking meat
03:36 Making sauce/gravy
04:11 Making mash
04:50 Dishing out/storing
06:02 Final touches/cooking
06:20 Macros/taste test
06:46 Stroganoff ingredients
07:04 Prepping rice
07:15 Prepping veg
07:31 Cooking veg
07:57 Cooking meat
08:14 Making sauce
08:59 Dishing out/storing
Yo people! Thought it was about time I delivered some more mediocre culinary guidance. Time stamps are there for you all if you want to skip back and forth. Peace & love my brothers and sisters. 🤙
Joey D
joey you dont need to cut the onion in the middle, its structure is already layered
@@SafoAlexThe structure of an onion is a sphere that is then cut with straight cuts.
Thus you end up with larger pieces the further out you go. That’s what the middle cut helps with.
@@PH4RX He cut the onion in half, then cut the top to make small pieces, then cut it in half again, this third cut is unnecessary as the onion has layers. That's what I'm talking about, the third cut...
@@SafoAlex I know and I tried to explain that the onion and its layers are a sphere that you won't cut into even cubes by cutting straight through.
Yes, in the middle section those will be mostly even but the further to the sides, the more you are cutting along the layer, resulting in larger pieces. Those are halfed by the horizontal cut.
1:31 this outermost cut is what I mean. It is just a large piece of onion and the natural layers won’t help there.
I am a simple man. I see a Joe Delaney video. I watch it. Good day
Agreed, sincerely a simple woman.
I'm always surprised by the quality of the humour added to the quality content you put out. Thank you.
At some point you're going to have to stop being surprised and just accept that I'm a funny lad 😄
You definitely are! 😂 love your content 👍
Got to love this man. Straight to the point. No messing about.....plus he doesn't want to see your stroganoff. That alone needs respect. Train hard, be kind.
Influencers are people too. Give us some privacy and respect, don't subject us to your gruesome kitchen creations.
Cottage pie, Nan's across UK and Ireland been trying to get lads jacked for years
As a Brit, the Worcestershire sauce segment, genuinely made me laugh out loud 😂 🇬🇧 👍🏻
you misspelled "wash your sister" sauce 🤪
I was fighting a lol during the voice over.
Freeze the pies before adding the mash. Makes for easier spreading.
That's a very good shout my friend.
I’m a new follower. I appreciate your content and your no nonsense approach to giving advice. I also just purchased your app and look forward to starting the new routine.
Been waiting for another one of your meal prep vids 👍🏻
I eat ground beef alot. One of my favorites I like to call beef salad. Its basically a deconstructed cheese burger. You have the mince, garlic powder, shredded cheddar, diced pickle and onion, and some mustard on top. You can put little diced potatoes in too!
you are the only fitnes guy that actually shows food videos that i can relate to ... TNX!
Joe these food ideas are ideal and so are you
been waiting for more cooking videos, perfect timing 😎
Excellent, inspiring content. Thanks!
JOE DELANEY IS MY HERO !! 🦸♂️
Joe Delaney is my hero
Smashed it out the park with your humour on these videos joey d, never laughed so much at a meal prep video!
Just starting a bulk, these will come in handy.
Tbf you need to go pretty hard on the butter/cheese and use higher fat mince for the cottage pie if you want it to make a dent in your calories. More of a cutting meal otherwise!
@@JoeDelaneyy Won't be a problem😁
seriously great humor!
Thanks again Joe. As sick as always 👍👍👍👍
Never made stronganoff like that. I am definetly gonna try it :-)
Really enjoyed ‘mirepoix’. I’m 50 but every day is a school day with Joe.
More of this type of content Joey, please. You're the only fitness guy that I actually trust. Partly because I like you, and partly because I have trust issues. Nevertheless, I've been trying to find easy-to-make, simple, tasty, high-protein meals to meal prep every week and just not bother with making food every day, because well, I've got better things to do with my life. Please keep doing content like this.
Cheers!
Wow its so good I did these 2 recepies and they are amazing for me! Im sure I will do more from your channel. Thank you!
Give a try at browning minced meat on the oven. It browns surprisingly well and you can brown plenty of meat(I usually do 2kg at at time) and you just have to clean a couple of trays.
Thank you for these videos
I definitely need to start doing this, I always cook from fresh every day and with being a dad (as you’ll now know) it can be pretty draining and cooking becomes more of a chore. I need to start bulk cooking on the weekend to make my weeks easier! If you could do another video like this with beef that’d be great!
With diet being about 90% of good fitness and recovery, this video is gold. Thank you!
As somebody from Worcester, that line cut me deep
Excellent! Simple and a new subscriber gained! 👏
Needed one of these, I've just been making burritos and fajitas as it's easy. I do hope you read this though as I was watching my 'watch later' playlist and found an old video of you and tommy b.. it was you chatting about how you nearly get filled in by some fella from a gym in runcorn for filming in his gym which he ok'd but you went off to JD and went back and he kicked off hahahahah mate, I was howling!!! belter
Giving away the secrets here. Much appreciated. Chilli con carne and bolognese are also easy to prep.
Wish I could cook and have the patience to do it like you mate
joe delaney is my hero
Exactly what I need! 🎉🎉
Solid handling of the mince meat nappy
Ahh the old classic. Joey D's buzzwords 'high protein meal prep', cannot beat it!! Vibes always on point
my hero is Joe Delaney
Love your videos man. Perfect timing on this one too. Im going to mealprep some lunches for me and my brothers. Got some great tips in here about the wine and the amount of protien per portion. For me tinfoil and freezer bags are my friend but that disposable metal container will be added to the list.
Nice mate
Love the content. Thanks
Hero!!! 😀
I have always used shop bought sources. Have been saying for a loooong time that i will start cooking the sources from scratch. Will defo start doing that now. Cheers 👍
My only suggestion is to use pyrex meal prep containers instead of foil/plastic
It's good to see that wholesome homestyle food is perfect for fitness , it's far better than the usual Chicken and Broccoli crew ....well done Mr Delaney
6:44 this step is infact mandatory and very important.
Less than 30 seconds in and Joey drops the phrase "philosophical quagmire" FFS Mr D 😂
I am a dog with the scent of enlightenment in my snout. I go where it leads.
Top tip for mince is just be patient and let the moisture evaporate. It will start to fry and develop some browning. Or add the block of mince and get a nice crust on each face before mashing it up. It's pretty hard to overcook/dry out mince unless you're using that really lean bodybuilder tryhard shite.
true. You literally cannot overcook mince
I just made the first recipe, it was banging! Rest is going in the freezer for later. Thanks 🫡🫡
cottage pie is definitely getting in the menu! just bought a 10L pot so i can make at least 1 week of meat in cooking session, this is gonna be the testing recipe
Chilli con carne is really good to bulk cook too, I cook one massive pot does me 8 portions.
@@jameslennox09 i used to make chili all the time when i first started lifting, i stopped for a good while before pandemic and during it and i'm just back now, gonna make it again too!
Best Fitness UA-camr Ever!
Generous but I'll take it.
@joe Delaney - if you’ve got a broiler / grill in your oven, take a chesty step from brian lagestrom and instead of browning mince in a pot for ages, smush it out flat on to a sheet pan and put it under a 450f broiler for 15 minutes - zero effort browning. I do 1kg of beef every week this way for meal prep, he’s got some awesome kitchen cheat codes.
Hiya Joe. Don’t mind me, just commenting for the almighty algorithm. Great video as always.
I'll give the cottage pie a go
More freezer meal prep vids please 🙏
You can flatten Your mince like a big square Burger patty and slam it into hot oven right under the broiler and bake it until browned and in the meantime peal, cut and coock the veggies👌🏻
I hate meal prep, and I knew I'll never make it, but it's a Joe Delaney video, so I watched every second of it
Cracks me up every time, and delivers great content, never use Plastic in a microwave though, or never use a microwave.
I do something similar I just make a bunch of chili con carne for some extra veggies & cheap bean proteins in there.
Usually a pan of at least 6-7 meals makes the effort so worth it.
Chilli is a really good one for meal prep. Actually taster better out of the freezer I reckon haha
Yeah those spices develop even more. It does take a bit longer to prep because you need to have it on the stove at least 2hrs imo.@@JoeDelaneyy
Hey Joe, awesome video! I will definitely give both recipes a try (and by doing that come in touch with the British food culture which isn't that different to our German 😂). One question: Which food containers do you use, are there any special ones or can I just use some 'standard' ones I finde on Amazon? And another (perhaps dumb) question, the containers can only be used once?! :)
Hey joe, whats your take on vegetable volume and variety? Obviously you should get your veggies in but how much do you aim for on a day? And how important is it to switch things around a lot? What would be staple veggies that you could/should eat every day without deficits?
Joe just brown a small amount take it out and use olive oil and the beef oil to start the Veg.
Not only can he lift but Joe is a good cook too.
wow. that's actually something i want to make. thanks. now i just have to get the pans. do you eat one every meal or is that one per day?
Thanks Joe. I am currently training M-Friday consecutively doing lower upper P P L 5 days and rest weekend. Is this ok or should I rest mid week? thanks mate
If you get a big electric frying pan you can cook your veggies first and brown your mince👍
Nice! any idea on the macros per serving or how to figure that out?
I always learn something new with a Joe Delaney video. Today I learnt, despite earlier assumptions, that Joe is in fact not a worm.
Joe. JD. Question for you. I don’t see a lot of content online talking about maintenance (maybe just low demand…) but I’m pretty happy with my physique. I could always be bigger, no doubt, but I’m not really wanting to bulk or cut right now. I just wanna keep my shit how it is. How does maintaining impact your weight training and diet? Do I need to eat as much? Protein stays 1g/lb body weight? Do I need to be training to failure? If I can reliably do 8 reps of 65 pounds, should I always do that, or can I ease up a bit? Goal is to just not lose mass.
more cooking videos please
Would you cook once on Sunday and then eat the same thing throughout the week? Or you would cook a few dishes to be able to mix them up during the week?
I don't know if I watch this 'cause of the quality of his videos or for how charming he is.
Joe Delaney - bodybuilder by day, chef cook by night.
thats fuckn greaaat man i want this
struganoooof with rice looks fuckn gooood
Links for where you order the two food container types? Is the second the reusable? Really appreciate this video!
If you Cooke the mince down long enough, the liquid will boil off and the mince will brown!
The way he said Worcestershire sauce got me 🤣
Hi Joe and everyone, I have the same Russell Hobbs rice cooker and I always get that browning on the bottom after it's done. Is there a way to avoid it?
For beef stroganoff, how do you ensure the low/reduced fat creme fraiche doesn't split or curdle when you reheat? It's not a problem with the higher fat version as with single cream vs double cream. Or has this never happened?? Ta!
Bro idk what you on about saying the stroganoff is ugly, that shit looks immaculate
Man, its nice to live in a 1st world country, where agricultural products are still top of pops!
You got him lads, send your stroganoff pics!
Hope IG does that thing where it blurs them first to protect you
Could the cottage pie be done in a slow cooker?
What about when we go for dinner with family or friends, do we have to stop eating outside with family forever?
Where can I get them black microwaveable trays from Joe?
My biggest problem with JoeyD videos is that they end too soon
Do you think you could eat this cold without reheating?
protip - brown your mince on a sheet pan under the broiler , then toss it back into the pot. More surface area, less time, less babysitting
Translation back into British for anyone reading broil (USA) = grill (UK).
The thing is is it adorable to do the whole week?
Joe, I may have missed this somewhere, but on your first meal, where did you account for the alcohol calories from the red wine? Given that alcohol does not fully evaporate when being cooked, or at least for the time you described on the recipe.
Ture. BUT since alcohol has a lower boiling point than water most of it will evaporate so don't worry. It's neglectable.
@@Phil_OG Never neglect the alcohol :)
What do you mean where? I just plugged it all into Myfitnesspal and divided by 5. Yes, some will evaporate off, but since it was 187ml wine between 5 meals, it's pretty negligible and I'm not too fussed about being precise.
I had planned on skipping this video because the idea of watching anyone doing food prep is about as painful as smashing my foot with a hammer repeatedly. However, I decided to give it a go, persevered, and I'm glad I did. Love cottage pie.
🔥🔥🔥🔥🔥🔥
Nice, what ratio rice/water do you use in your ricecooker?😊
I just fill the water to about 1cm (at most) above the rice level. There is usually guidelines and a measuring cup that comes with it, but it's pretty hard to mess up because it's quite a gentle way of cooking rice, so just leave the lid on for plenty of time and it will all keep steaming. If you need to then add a bit more water and flick the switch again you can, but err on the side of caution because you can't fix overcooked rice.
Where do I buy the "washyoursister" sauce....?
I like the recipes, but it would be great if you’d include macros. All of the butter and full fat dairy look pretty high calorie.
What size are the foil containers? 4:53
What the white stuff you put in the mince beef?
Anyone made the cottage pie and then reheated in microwave? How does it taste?? No oven at work but this looks unreal 😂
Thinking about browning the mash off with grill for few mins after assembly then just reheating in microwave
Quite sad I don't get to use my GCSE chemistry set to distil English mustard out of my stroganoff Joe 😥
Should I as a 26 year old man be knowledgeable enough to stop having to consistently follow Joe’s recipes? Absolutely. Will I? Absolutely not.
is washing my sister essential part of the recipe?
I wouldn't recommend skipping it. If you don't have a sister, you will have to borrow somebody else's.
Washyoursister sauce? :D
👍👍👍👍👍