Remove pan from heat and divide between plates. Add the coconut aminos sauce and let sauce bubble and thicken for 1 to 2 minutes. Add cooked beef back to the pan with the kale and season with pinch of sea salt. When no longer pink, transfer cooked beef to a bowl and set aside.ģ. Add 8 oz extra lean ground beef, break up as it cooks. In a small bowl, combine 2 Tbsp coconut aminos, 2 minced cloves garlic, 1 ½ tsp grated ginger, and ½ green onion, thinly sliced.Ģ. You are adding in more fruits, vegetables, and ingredients to help you heal from all the acute inflammation that your body will be going through to build new muscle.ġ. This meal plan offers close to 40 grams of fiber per day (men need minimum 35 grams!) because anti-inflammation is the name of the game. (Muscle isn't built entirely in the kitchen, after all.) This is based on the energy you'll need to workout harder in the gym. The science is out on "small and frequent" meals being the go-to to "boost your metabolism." This 2,250-calorie meal plan helps you eat more and more often. If you find that you need more, you can always add more protein powder to a meal-or just whip up a quick protein-powder-and-water shake to supplement. Each day in this plan meets your daily average of exactly around 150 grams. Typically for a well-trained individual, we want to ballpark their protein intake right around 1.7 to 2.0 g/kg (wt), which in most cases for the average person will put your intake right around that 150-gram region. Protein intake is enormous when it comes to creating lean muscle. Let's discuss what makes this plan different than others. So first you have first start with the idea that this will take time, grit, and a massive emphasis on strength-training, nutrition, and recovery. (If you're looking for a plan to help you change your weight? We got you.)īuilding muscle is a commitment. It is intended to help you speeding up the measuring process.Welcome to your new seven-day, 150-grams-of-protein meal plan designed to help you build muscle. *Please note, the measurements below are based on scooping the flour into the measuring cup instead of sifting the flour. The following conversions are calculated based on this method.
Level the flour with the back of the knife (or a chopstick).Shake the flour into the measuring cup.
If you don’t have an electric scale, you can follow the process below:
I highly recommend you buy one, because it will save you a lot of trouble in the future. The perfect solution to this problem is getting an electric scale.
Especially if you’re a beginner at Chinese cooking. However, an accurate measurement will prevent you from cooking failure. You can always add a bit more or less water by judging the texture of the dough. Plus, it takes extra time to sift the flour, and leaves a mess on the kitchen counter.įor cooking Chinese dumplings and buns, precise measurement of flour is not a requirement if you’re familiar with the cooking process. Even sifting flour into a measuring cup will yield different weights, depending on the type of flour you’re using (I never got 120 grams by the way). However, if you scoop the flour with a measuring cup, you might end up with 180 grams flour or more in one cup. If you check a measurement chart, it will tell you a cup of sifted all-purpose flour is equal to 120 grams. Converting grams to cups is a tricky thing to do when it comes to flour.
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