NUTRITION
Eat Right. Feel Right.
With the leading causes of death for fire fighters being cancer and heart disease, the connections between chronic and preventable disease associated with poor nutrition and obesity are well-documented.
Firefighting is a physically demanding occupation and Firefighters who do not consume enough calories can become fatigued and lose body weight and muscle. Consuming too few calories over the weeks and months of a busy fire season can impair immune function and lead to illness.
While it’s important to eat enough, it’s also just as important to eat the right things. Here are ways to promote healthy habits
@stealth_health_life Butter Chicken Stealth Health Slow Cooker Meal Prep Series, Episode 7 Per Serving (Rice Bowls): 460 Calories 38g Protein 50g Carbs 11g Fat Per Serving (Butter Chicken only): 260 Calories 34g Protein 7g Carbs 11g Fat Ingredients: 30g butter 2 onions, chopped 2 tablespoons tomato paste 2 tablespoons garlic paste 2 tablespoons ginger paste 2 tablespoons paprika 1 tsp cayenne 2 tablespoons garam masala 1 tsp cumin 1 tsp coriander 2 tsp salt Dash of black pepper One 14 oz can of crushed fire roasted tomatoes 1/2 cup (120ml) water Optional (add when blending) 1 tablespoon chicken bouillon 1 tablespoon sugar or zero calorie sweetener 32oz chicken breast, diced High: 2-3 hours Low: 3-4 hours 250g plain nonfat greek yogurt or skyr 30g butter For rice bowls: 420g basmati rice ~630ml water Cook and evenly distribute across 7 servings Feel free to adjust ratio of butter chicken to rice, or serve with fresh naan if you prefer 🤝 #stealthhealth #mealprep #healthyrecipes #healthyrecipesfordinner #easyrecipe #mealprep #highproteinrecipe #macrofriendlyrecipe #lowcalorierecipe #countingcalories #trackingmacros #fitness #crockpotrecipe #slowcookerrecipe #slowcookermealprep #healthyslowcookerrecipes #butterchicken #healthybutterchicken
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@stealth_health_life Slow Cooker Birria Stealth Health Slow Cooker Meal Prep Series, Episode 16 Per serving (~4oz servings, makes 16) 175 Calories 28g Protein 1g Carbs 6g Fat Perfect for high protein quesabirria tacos, birria burrito bowls, birria loaded fries – and endless creative dishes. Pair with fresh diced onions + lime juice + cilantro for best flavor 🤌 Ingredients: 2 onions, roughly chopped 10 cloves garlic, minced or crushed 20g avocado oil (~1.5 tablespoons) 10 guajillo chiles 3 ancho chiles De-stemmed & de-seeded 32oz beef bone broth (896ml) ~1 cup of water 1 tablespoon coarse salt 1 tablespoon ground cumin 1 tablespoon dried oregano 1 tablespoon black pepper 1 teaspoon paprika 90ml apple cider vinegar (6 tblspns) 240ml red enchilada sauce (~1 cup) Handful of cilantro stems 64oz top sirloin, trimmed of all exterior fat (can also use London broil, flank steak, or any other lean cut of steak) 3 bay leaves Cook on Low: 7-8 hours Additional notes: – Steak Nutrition Facts: I use the USDA FoodData Central database for macros – this source was specifically “Beef, Top Sirloin, Separable Lean Only, Trimmed to 1/8” Fat, all grades, raw” – macros for this source (per 4oz): 150 Cals, 25g Protein, 4.6g Fat. If you buy packaged sirloin it’s very likely going to show much higher fat – just trim all exterior fat and any large chunks of fat within the meat (normal marbling is fine) – While I do recommend searing the steak for best flavor, this still came out as one of the best tasting birria’s I’ve ever had without searing in the video. If you have time/energy, sear, if not, don’t worry about it – I recommend storing each serving frozen – to reheat, simply add 1/4 cup of water and microwave for ~4 minutes Recipe ideas: – Quesabirria Tacos – Birria Burrito Bowls – Birria Burritos – Birria Loaded Fries – Birria Ramen Pair w fresh diced onions, lime juice and cilantro for best flavors 🤌 #stealthhealth #mealprep #healthyrecipes #healthyrecipesfordinner #mealprep #highproteinrecipe #macrofriendlyrecipe #lowcalorierecipe #countingcalories #trackingmacros #crockpotrecipe #slowcookerrecipe #slowcookermealprep #birria #birriarecipe #lowcaloriebirria #slowcookerbirria
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@stealth_health_life Slow Cooker Birria Stealth Health Slow Cooker Meal Prep Series, Episode 16 Per serving (~4oz servings, makes 16) 175 Calories 28g Protein 1g Carbs 6g Fat Perfect for high protein quesabirria tacos, birria burrito bowls, birria loaded fries – and endless creative dishes. Pair with fresh diced onions + lime juice + cilantro for best flavor 🤌 Ingredients: 2 onions, roughly chopped 10 cloves garlic, minced or crushed 20g avocado oil (~1.5 tablespoons) 10 guajillo chiles 3 ancho chiles De-stemmed & de-seeded 32oz beef bone broth (896ml) ~1 cup of water 1 tablespoon coarse salt 1 tablespoon ground cumin 1 tablespoon dried oregano 1 tablespoon black pepper 1 teaspoon paprika 90ml apple cider vinegar (6 tblspns) 240ml red enchilada sauce (~1 cup) Handful of cilantro stems 64oz top sirloin, trimmed of all exterior fat (can also use London broil, flank steak, or any other lean cut of steak) 3 bay leaves Cook on Low: 7-8 hours Additional notes: – Steak Nutrition Facts: I use the USDA FoodData Central database for macros – this source was specifically “Beef, Top Sirloin, Separable Lean Only, Trimmed to 1/8” Fat, all grades, raw” – macros for this source (per 4oz): 150 Cals, 25g Protein, 4.6g Fat. If you buy packaged sirloin it’s very likely going to show much higher fat – just trim all exterior fat and any large chunks of fat within the meat (normal marbling is fine) – While I do recommend searing the steak for best flavor, this still came out as one of the best tasting birria’s I’ve ever had without searing in the video. If you have time/energy, sear, if not, don’t worry about it – I recommend storing each serving frozen – to reheat, simply add 1/4 cup of water and microwave for ~4 minutes Recipe ideas: – Quesabirria Tacos – Birria Burrito Bowls – Birria Burritos – Birria Loaded Fries – Birria Ramen Pair w fresh diced onions, lime juice and cilantro for best flavors 🤌 #stealthhealth #mealprep #healthyrecipes #healthyrecipesfordinner #mealprep #highproteinrecipe #macrofriendlyrecipe #lowcalorierecipe #countingcalories #trackingmacros #crockpotrecipe #slowcookerrecipe #slowcookermealprep #birria #birriarecipe #lowcaloriebirria #slowcookerbirria
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@stealth_health_life Cheesy Chipotle Chicken Pasta Stealth Health Slow Cooker Meal Prep Series, Episode 3 Per serving (makes 10) 460 Calories 40g Protein 59g Carbs 9g Fat Ingredients: 28oz chicken breast 4 tablespoons adobo sauce 4-5 minced chipotle peppers 2 tsp garlic 2 tsp onion 1 tablespoon salt 1 tsp chicken bouillon 300ml water High: 2-3 hours Low: 5-6 hours 672g pasta, cooked to 50% Add ~1/2 cup pasta water Blended sauce: 600g 2% blended cottage cheese 120g 1/3 fat cream cheese 50g parmigiano reggiano 50g mozzarella 50g honey 300ml milk Salt and pepper to taste Cook for 15-20 minutes. Top with chives Allocate to 10 equal sized containers – store in the freezer (they’ll last for several months frozen) – microwave for ~4 minutes to reheat #stealthhealth #mealprep #healthyrecipes #healthyrecipesfordinner #easyrecipe #mealprep #highproteinrecipe #macrofriendlyrecipe #lowcalorierecipe #countingcalories #trackingmacros #fitness #chipotlechicken
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@stealth_health_life Garlic Butter Chicken Alfredo Stealth Health Slow Cooker Meal Prep Series, Episode 4 Per serving (makes 10) 515 Calories 47g Protein 54g Carbs 14g Fat Ingredients: 32oz chicken breast 30g parmigiano reggiano Juice of 1 lemon 2 tablespoons garlic purée 2 tsp garlic powder 2 tsp onion powder 1 tablespoon salt 1 tsp black pepper 2 tsp kinder roasted garlic brown butter seasoning (optional) Dash crushed red pepper 1/2 cup water 30g butter High: 2-3 hours Low: 5-6 hours 672g pasta, cooked to 50% Add ~1/2 cup pasta water Blended Alfredo sauce: 800g 2% blended cottage cheese 120g 1/3 fat cream cheese 120g parmigiano reggiano 240ml milk Salt & pepper to taste Cook for 15-20 minutes Allocate to 10 equal sized containers – store in the freezer (they’ll last for several months frozen) – microwave for ~4 minutes to reheat. Add 2-3 tablespoons of milk when reheating if sauce absorbs during reheat If you want more indulgent meal prep recipes like this one, check out my cookbooks in my bio (200+ total recipes) 🫡 #stealthhealth #mealprep #healthyrecipes #healthyrecipesfordinner #easyrecipe #mealprep #highproteinrecipe #macrofriendlyrecipe #lowcalorierecipe #countingcalories #trackingmacros #fitness #alfredopasta #highproteinalfredo #chickenalfredorecipe
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@stealth_health_life Spicy Steak Pasta Stealth Health Slow Cooker Meal Prep Series, Episode 6 Per serving (makes 10) 480 Calories 37g Protein 63g Carbs 9g Fat Ingredients: 1 Shallot 8 cloves Garlic 28oz can fire roasted Tomatoes 5 Guajillo Chile’s* 4 Chile de Arbol* 2 tsp soy sauce or fish sauce 60g honey (3 tablespoons) 1.5 Tablespoon salt 2 tsp onion powder 2 tsp paprika 2 tsp black pepper *de-seeded & de-stemmed. For extra flavor development, toast on dry pan for 30-45 seconds or microwave for 15-20 seconds before adding to blender. If you prefer to not use dried chiles, replace with ~1 tablespoon of chili powder, 1 tsp smoked paprika, and some cayenne (not a perfect sub, but will get the job done) 32oz cubed flank steak High: 4-5 hours Low: 5-6 hours 300g plain nonfat Skyr (or Greek yogurt) 60g parmigiano reggiano 60g Goat cheese 240ml milk Red chili flakes & chives 672g Rigatoni (cooked to 50%, or half of time shown on box) Cover & cook for 20-25 more minutes to finish cooking pasta Allocate to 10 equal sized containers – store in the freezer (they’ll last for several months frozen) – microwave for ~4 minutes to reheat. Add 2-3 tablespoons of milk when reheating for creamier sauce If you want more indulgent meal prep recipes like this one, check out my cookbooks in my bio (200+ total recipes) 🫡 #stealthhealth #mealprep #healthyrecipes #healthyrecipesfordinner #easyrecipe #mealprep #highproteinrecipe #macrofriendlyrecipe #lowcalorierecipe #countingcalories #trackingmacros #fitness #crockpotrecipe #slowcookerrecipe #slowcookermealprep #healthyslowcookerrecipes #pastarecipe #spicypasta
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@stealth_health_life Chorizo Queso Mac n’ Cheese Stealth Health Slow Cooker Meal Prep Series, Episode 9 Per serving (makes 10) 600 Calories 45g Protein 58g Carbs 20g Fat Ingredients: 32oz 93% ground beef 8oz pork chorizo Spice blend: 1 Tablespoon coarse salt 1 Tablespoon ground paprika 1 tablespoon ground oregano 1 teaspoon ground cumin 1.5 teaspoon ground black pepper 120g red enchilada sauce 14oz (400g) can of fire roasted tomatoes 2 tablespoons garlic purée 1 tablespoon chipotle peppers 1 tablespoon adobo sauce 3 tablespoons apple cider vinegar 2 orange bell peppers 2 red bell peppers 1 onion Bake at 400, 20-25 mins Slow cooker instructions: High: 2-3 hours OR Low: 3-4 hours 672g pasta, cooked to 50% (Aka, cook for half the time shown on the box) Blended Queso Sauce: 800g 2% cottage cheese 100g 1/3 fat cream cheese 150g extra sharp cheddar cheese 30g cheddar powder 240g red enchilada sauce 300ml milk Salt & pepper to taste Optional: chopped cilantro Cover on high for 15-20 minutes Allocate to 10 equal sized containers – store in the freezer (they’ll last for several months frozen) – microwave for ~4 minutes to reheat. Add 2-3 tablespoons of milk when reheating for creamier sauce If you want more indulgent meal prep recipes like this one, check out my cookbooks in my bio (200+ total recipes) 🫡 #stealthhealth #mealprep #healthyrecipes #healthyrecipesfordinner #easyrecipe #mealprep #highproteinrecipe #macrofriendlyrecipe #lowcalorierecipe #countingcalories #trackingmacros #fitness #crockpotrecipe #slowcookerrecipe #slowcookermealprep #healthyslowcookerrecipes
♬ Dirty Harry – Gorillaz
@stealth_health_life Frozen Cheesy Chicken & Rice Burritos Stealth Health Slow Cooker Meal Prep Series, Episode 12 When it comes to meal prepping in bulk – frozen burritos are king. This recipe makes 18 high protein burritos that you can store frozen, and reheat in just a few minutes 🤌 Per burrito (makes 18): 445 Calories 32g Protein 52g Carbs 12g Fat Ingredients: 48oz boneless skinless chicken thighs 2 taco seasoning packets 1 tablespoon lime juice 1 tablespoon chicken bouillon 15oz can of green enchilada sauce (~420g) Garlic and salt to taste High: 2-3 hours OR Low: 3-4 Hours 2 bags RightRice (I used cilantro lime)* 2 cups of water *or ~400g of any rice of choice (uncooked weight). If using a different rice, the water amount will need to be adjusted – use ~70% the water the rice calls for to account for extra liquid in the slow cooker from the chicken 5 diced roma tomatoes 3 diced jalapeños 2 diced white onions 1 bunch chopped cilantro Juice of 2 limes 500g 0% Greek yogurt (I recommend FAGE) 150g reduced fat cheddar 120g reduced fat mozzarella If filling is too hot/not thick – place in fridge or freezer until thickened. This will make rolling burritos 100x easier. Weigh the entirety of your filling and divide by 18 to evenly distribute filling across each burrito. Reheat instructions (preferred method): Wrap in paper towel, microwave 1:15, flip and microwave another 1:15. It should be defrosted but not warmed all the way through. Add to oven or air fryer at 400 degrees until tortilla begins to brown and is slightly crispy, 6-10 minutes (will be faster in air fryer) These will stay good in the freezer for 3+ months! #stealthhealth #mealprep #healthyrecipes #healthyrecipesfordinner #easyrecipe #mealprep #highproteinrecipe #macrofriendlyrecipe #lowcalorierecipe #countingcalories #trackingmacros #fitness #crockpotrecipe #slowcookerrecipe #slowcookermealprep #healthyslowcookerrecipes #frozenburritos #burritomealprep #highproteinburrito
♬ original sound – Stealth Health Life
