The EBV meal

As we slowly move our fat behinds and spilling bellies into the 21st century making good food choices becomes more and more of a struggle. For instance, we first had cookies. Then we had Oreo cookies. Now we have Oreo stuffed cookies! Are you kidding me? What’s a fat boy to do?! Not eat it? Blasphemy!

While I’m super excited about what is up next, I’m also petrified about how this is going to cause an uncontrollable downward spiral of our already crashing healths. That being the case, it becomes more and more important to make good food choices on most meals so that we can live long enough to enjoy tomorrow’s awesome treats. One of my recommendations to eating right while still keeping taste, nutrition and satiety levels high is the EBV meal and this is how it works.

You eat beans, eggs and vegetables. Nothing more. Nothing less.

You will need…

  • 2 – 4 whole country/free range eggs
  • 1 – 1.5 cups pre-soaked beans (any kind. mixed is fine)
  • 1 – 2 cups raw vegetables (mixed is fine)
  • 2 teaspoons ghee or coconut oil or lard
  • Salt, pepper, spices and toppings per taste
  • 1 cup milk or yogurt (optional)

You will need to…

  • Make a serving of beans. You can make it the Indian way (daal) or mexican way or american way (chili) or my way i.e cuisineless (add stuff you like and make it taste awesome). Of course, you can very well add your 1-2 cups of vegetables and cook them along with the beans to make the cooking simple.
  • Cook your eggs. Hard boiled, sunny side up, omelet, poached they’re all fine. You can even make this a gravy and add in the vegetables if you choose to.
  • Cook your vegetables. Saute, pan fry, broiled, steamed, baked they’re all fine.Or eat ’em raw if that’s how you roll.
  • Top your vegetables and/or beans with 1-2 tbls of shredded coconut (optional of course) or raw cut onions or green mango or cheese or bacon whatever else floats your boat.
  • Other options:
    • Top the beans with vegetables and eggs.
    • Scramble the eggs along with the beans and/or vegetables.

Nutritionally, you will have consumed…

  • Calories: 500 – 900 kcal
  • Protein: 30 – 55 g
  • Carbohydrates: 50 – 85 g
  • Fiber: 15 – 22 g
  • Fats: 20 – 40 g
  • Vitamins: Plenty (depends on choice of beans and vegetables)
  • Minerals: Plenty (depends on choice of beans and vegetables)
  • Satiety: Very high due to the abundance of protein, carbs and fiber.
  • Taste: Awesome (but that’s only ‘cos I’m a pretty good cook. So suit yourself!)

And you will realize this is awesome, because…

  • The meal is filled with nutrients.
  • The meal is free from gluten, sugar, soy and other anti-nutrients.
  • You can very easily modify the meal to suit your goals be it fat loss or performance or muscle gain or general health – high/low calorie, high/low fat, high/low protein, high/low carb etc.
  • Variety is unlimited ‘cos you can vary the vegetables and beans every time (black, kidney, toor daal, pinto, moong daal, chick peas, double beans, ) and the nutritional value will still stay high up.

So next time you’re out of options for a meal, be it breakfast, lunch or dinner, soak some beans, crack some eggs, chop some vegetables and you’re good to go!

Adios!

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3 responses to “The EBV meal

  1. Ravitej June 13, 2012 at 10:40 am

    Just when i was thinking what to cook tonight for dinner.. this email popped up in my inbox..thanks…
    Starting Crossfit next Monday….been reading through your posts. Great help.

  2. anand srivastava June 13, 2012 at 4:13 pm

    I learnt an egg bhurji from a Andhra friend. He used to use lots of tomatoes (and lots of chilli powder), with some vegetables. After cooking when it is thickened add eggs to eat and let it cook, don’t mix. When the eggs are cooked they are sort of slow boiled, and the curry can be eaten without anything, ofcourse if you don’t add so much chilli as any Andhri would add.

    This looks quite similar in the photo. Never thought about adding the beans or dal.

  3. Shilpa June 15, 2012 at 12:51 am

    I love the touch of the beans. Will sure try

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