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[June 5th] 🍲 Michael’s Quick and Easy Protein-Rich Meal-Prep with Bone Broth

So you don’t know “how” to meal prep? Or maybe you think it’s too hard, takes too long, or isn’t worth the effort because “I can just grab lunch somewhere — it’ll be healthy and doing it myself doesn’t save that much money anyway!”

Well… let’s bust that myth right now. Here’s a tried and proven solution that lets you whip up 6 meals — enough for 2 meals a day — in less than 20 minutes. Each meal packs a minimum of 45g of protein and comes in at around 600 calories.  And did I mention that each meal is less than HALF the cost of a store bought equivalent???

I mean, this saves you MONEY.  It saves you TIME.  It saves STRESS.  And it will keep you fuelled with high-quality protein all week long.

Let’s get prepping! 💪🥗

Ingredients (Approximate Cost):

  • 1kg beef mince — $15.00

  • 240g uncooked rice — $1.00 (approx.)

  • 1x 500g bag frozen broccoli (or other greens of choice) — $4.00

  • 200g Gevity Body Glue (beef bone broth) — $12.00

  • McCormick “Street Food” seasoning — $2.50

TOTAL COST: $34.50
COST PER MEAL: $5.75 (based on 6 meals)


Prep Instructions:

1️⃣ Get out 6 lunch boxes. Place approximately 30g Body Glue in the bottom of each container.

2️⃣ Heat a large pan to medium heat. Cook the beef mince, stirring through half the packet of Street Food seasoning while cooking.

3️⃣ Cook the rice in a rice cooker (or on the stovetop) with enough water to cover. Cook time is approx. 15 minutes.

4️⃣ Open the broccoli bag and divide the 500g evenly among the 6 containers.

5️⃣ When the beef is cooked, add 160g of beef to each lunch box.

6️⃣ Split the cooked rice evenly among the 6 lunch boxes.

7️⃣ Mix everything thoroughly, ensuring the Body Glue is fully incorporated.

Total prep time: <20 minutes
Yield: 6 lunches (3 days’ worth of meals at 10am and 2pm each day)


Nutrition per Lunch Box (approximate):

✅ Protein:

  • Beef mince (160g cooked): ~40g

  • Broccoli: ~0g

  • Rice: ~0g

  • Body Glue: ~5g
    Total Protein per Lunch: ~45g

✅ Calories:

  • Beef mince (160g cooked): ~360 kcal

  • Rice (40g uncooked): ~140 kcal

  • Broccoli: ~40 kcal

  • Body Glue: ~60 kcal

  • Seasoning: ~5 kcal
    Total Calories per Lunch: ~600 kcal


⚖️ Cost Comparison with Zambrero’s Burrito Bowl

  • Zambrero Burrito Bowl: $15.50 per bowl

  • Protein (approx.): 25–30g

  • Calories (approx.): 550–700 kcal – Add 200cals if you choose a Burrito > Burrito Bowl!

Your Meal-Prep:

  • Cost per meal: $5.75

  • Protein per meal: ~45g

  • Calories per meal: ~600 kcal


Conclusion:
💪 For less than half the price, you get double the protein with your own meal prep compared to a Zambrero Burrito Bowl. That’s $9.75 saved per meal, or $58.50 saved per week (based on 6 meals).

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