The Doctor's Order

From The Classroom to The Kitchen

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Affordable and Healthy Meal Prep

Meal Preparation

As a third year Internal Medicine resident, I have gotten really good at time management! Learning how to balance my work with my personal life has been challenging, but has been a huge part of my success. Part of this balance has been learning how to effectively plan meals. In my experience, if I do not have a plan for my meals, than I am more likely to eat unhealthy things. Additionally, I have found that If I don’t meal prep, than I am spending way more money on eating out etc. So, meal prepping has become a way of life. Enter this cheap and healthy meal prep! 

Meal Prep on a Budget

While meal prepping can definitely help you save money. If not done correctly, it can still be pretty expensive. Buying in bulk and buying whats on sale are great ways to help navigate this expense. Check out this break down below for my weekly meal prep on a budget. 

Morning Smoothies: Consisting of 2 bunches of kale, 2 lemons, 3 green apples, 2 heads of spinach, almond milk. I was able to get all of this for less than 12 bucks! I love a healthy morning smoothie, because it ensures that I’ve already got my veggies in for the day! I added two hardboiled eggs to my morning smoothie to pack an extra protein punch for added energy. 

Morning Snack: Cliff bars! Great nutrition and can often find them on sale for 1 dollar a piece. I was able to get a 5 for 5$ deal which was really great for my budget! 

Lunch Time: Ground turkey Taco bowls! I used 1 lb of ground turkey, 1 can corn, 1 can black beans, 1 head lettuce, and 1 pack of premade salsa from whole foods! All of this cost me less than 12 bucks 🙂 

Finally for my afternoon snack I chose gala apples! 1 apple a day keeps the doctor away 🙂 

This super affordable and healthy meal prep cost me about 30 bucks and is a great alternative to eating out for lunch everyday. 

Try out this meal prep and let us know what you think! 

Peace and Love, 

Aubrey J. Grant MD


Cheap Healthy Meal Prep

in Lean Meats· meal prep· Vegetarian Leave a Comment

Spicy West African Smoked Chicken

 

 

Spicy West African Smoked Chicken
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Prep Time
12 hr
Prep Time
12 hr
Ingredients
  1. 1 whole chicken
  2. 3 cups of chopped okra, yellow corn, potatoes, red onion
  3. 2 cups of olive oil
  4. Apple Wood Chips
  5. 1 Smoker
Instructions
  1. After making chopping the vegetables, place the in a large bowl.
  2. Clean, brine and dry the chicken and then place it in the bowl of vegetables
  3. rub 2 cups of olive oil into the chicken with the vegetables over it
  4. let marinate for at least 6 hours
  5. smoke the chicken at a temp of 225-275 to an internal temp of >160 degrees.
  6. After reaching th internal temp, let cool for about 30 minutes
  7. serve on a bed of vegetables or with jollof rice
The Doctor's Order http://www.thedoctorsorder.com/
You know I have a saying, Behind every black man is a black woman rolling her eyes. 😀

I say that because, sometimes I have ideas and  Felicia, my Nigerian American wife to be, in my life will come along and make it better. Most of the recipes I have put up on lately, have been influenced by her in some way. This recipe is no different. In keeping with our summer series on bbq and healthy eating, I had to get back to my roots and put up at least one grilled chicken recipe. 

But everyone has grilled chicken. So I had this whole chicken in my freezer just staring at me for weeks. I just could not figure out what flavors I wanted, so until then, that bird just sat. It was not until last week where Felicia asked me about meal prepping and I thought ohhhhh chicken! Lets smoke a Whole Chicken. But I have been here before, I want to smoke a chicken but what flavors? Enter Felicia in her infinite ovarian wisdom passed down from the ages, ” Why don’t you marinade it in fresh okra?” Ok…..Im listening.

So I spoke it over with Felicia and she gave some some ideas. As a Nigerian American, Felicia’s  family is from the Akwa Ibom state and from my involvement with this woman and her family, they are AMAZING COOKS!! I mean the Lord really knew what he was doing and creating this woman. Through Felicia, I have discovered African Stew (https://www.africanbites.com/chicken-stew-african-style/). Then she cut up some vegetables and made the marinade. After about 12 hours, I stuffed this bird with some okra and corn then smoked it over some apple wood chips for a couple of hours. It was so juicy, we ate two leg quarters for dinner. 

Remember Fellas: Behind Every Black man is a Black Woman rolling her eyes

 

Shout out to Felicia and her West African perspective on Chicken for this Post and since it is Wednesday, my #WCW goes out to my future wife, Felicia Ekpo

 

Celebrate the Culture,

 

Dr. Joe Claiborne

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in Lean Meats· meal prep· The Doctors Orders Leave a Comment

Doctor’s Orders Ribs

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Doctors Orders Baby Backs
These ribs are sweet, tangy and hot enough just in time for the summer
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Cook Time
5 hr
Cook Time
5 hr
Ingredients
  1. 2 Racks of Baby Back Ribs
  2. 1 Package of Hickory Rib Rub
  3. 2 Tablespoons of Honey Dijon Mustard
  4. A grill
  5. A meat thermometer
  6. tongs
  7. rib rack (optional)
Instructions
  1. Preheat grill to 225 degrees
  2. 1. RINSE ribs in cold water to remove any film that may have been present in packaging
  3. 2. SKIM & TRIM: Remove the tough layer of skin on the underneath the ribs. You can find this layer of skin on the bone side of the ribs. remove with a butter knife. TRIM the excess fat off the sides a
  4. 3. Combine 2 tablespoons of DRY RIB RUB on each side with 1 tablespoon of honey dijon mustard and coat each side
  5. 4. Let marinate for 1 hour and place on grill for 4-5 hours. place over indirect heat and smoke until internal temperature is 225 deress
  6. 5. ENJOY!!!
The Doctor's Order http://www.thedoctorsorder.com/

I’m just gonna leave this recipe right here. Everything in moderation though. Pork is high in fat. Keep your portions and share the love.

in meal prep· Vegan 2 Comments

Peanut Sesame Zoodles with Crispy Tofu

Pasta is hearty, wonderful, and often gives you that feeling of content. Pasta is also packed with carbohydrates that can increase your blood sugars and pack on some weight. Zucchini noodles, aka Zoodles, are a great alternative that give you the pasta taste without the pasta regret. Check out this quick and easy prescription below for a great meal prep recipe. 

Peanut Sesame Zoodles with Crispy Tofu
Serves 4
Quick and easy vegan zoodles recipe full of flavor and nutrition
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Prep Time
20 min
Cook Time
15 min
Total Time
35 min
Prep Time
20 min
Cook Time
15 min
Total Time
35 min
Peanut Sesame Sauce
  1. 1/2 cup peanut butter
  2. 1/3 cup sesame oil
  3. 1/3 cup light low sodium soy sauce
  4. 1/4 cup rice vinegar
  5. 2 tablespoons sugar
  6. 1 clove garlic, minced
  7. 1 knob of fresh ginger, peeled and grated
  8. 12 ounces extra firm tofu
  9. 1 cup corn starch
  10. 2 zucchini
Instructions
  1. Toss the sauce ingredients in the food processor until blended and smooth. Set Aside.
  2. Remove Tofu from package and liquid. Place on paper-towel and place heavy item on top to press excess moisture out of the tofu. This should take 5-10 mins.
  3. Once moisture is removed, cut into bite sized pieces.
  4. Toss Tofu pieces with cornstarch
  5. Heat a tiny bit of oil in a nonstick pan. Add the tofu and stir fry until golden brown.
  6. Add about 1/2 cup sauce and simmer until the sauce starts to evaporate
  7. gently flip the tofu so all parts are covered
  8. Spiralize your zucchini and toss with about 1/4 cup sauce per serving.
  9. Top with tofu and serve immediately.
The Doctor's Order http://www.thedoctorsorder.com/

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