Calories put on pounds, simple as that. If you want to lose weight, just cut out the calories, right? Well — it’s not that simple. To stay HEALTHY while cutting you still need to eat well. The key is to load up your diet with foods rich in nutrients and proteins, and low in saturated fats and calories. High-protein foods keep you feeling full longer, reducing hunger cravings — the #1 diet destroyer.

How much protein is enough for you? According to the Dietary Reference Intake Report, the maintenance zone for sedentary people is 0.36g/day for every pound they weigh*. Let’s assume readers of this blog are more active and focused on muscle building, we’ll increase that number to 0.75g/day. If you weigh 220lbs, you need 165g/protein a day.

Three Custom Meals Designed To Lose Fat

1. Chicken, Sweet Potato Mash, and Green Beans

It’s tough to get any cleaner than this meal. Our super lean chicken breast clocks in at 6.25g of protein per ounce. Green Beans provide an incredible amount of nutrients in a calorically small package, and our sweet potato mash will keep you feeling full and energetic! This balanced and tasty meal is perfect for controlling weight.

2. Shrimp, Red Potatoes, and Broccoli 

Inspired by Louisiana crawfish boils, this meal features low-fat, high-protein shrimp that will keep hunger at bay without piling on the calories. Red potatoes provide valuable healthy fats (necessary for any healthy diet), a reasonable amount of carbs, and a bonus boost of protein. Broccoli provides an incredible amount of nutrients in a calorically small package.

3. Turkey Breast, Sweet Potatoes, and Green Beans

Feeling like some fall-favorite comfort food? Turkey is almost as protein-packed as chicken at 6g/oz, while still being super clean and lean. Add just a little oven roasted sweet potato for flavor balance and fiber, plus green beans to round out the carbs and add even more fiber. It’s a meal that will fill you up on just a few calories.

We’ll Do The Math For You!

Our website features a macro calculator that updates live as you select between portion sizes. It’s incredibly easy for you to find your perfect macro balance with a few clicks.

Just remember: if you’re active you need to consume roughly 0.5g of protein for every pound you weigh, daily.

Put together your custom meals today.

*https://ods.od.nih.gov/HealthInformation/Dietary_Reference_Intakes.aspx

The 4th of July around these parts means brisket. Combine Texas’s favorite cut of meat with a baked sweet potato and you’ve got a dangerously delicious and easy meal. Make it even easier by having us ship the brisket and seasoning directly to your door.

The Recipe

Prep time: 45 minutes (mostly baking the sweet potato)

Ingredients

• Large sweet potato
• 1 lb brisket
• ¼ cup ICON Tennessee Whiskey Flavor
• 2 cups diced tomatoes (fresh if possible)
• 1 cup water
• ¼ cup shredded cheddar cheese (more to taste)
• ¼ cup green onions (more to taste)

Instructions

1. Wash and dry all fresh produce.
2. Drizzle olive oil on sweet potato, wrap tightly in aluminum foil and bake in oven for 45 minutes at 350 degrees until tender.
3. In a large saucepan combine brisket, water, tomatoes, and ICON Tennessee Whiskey Flavor. Mix until thoroughly combined. Cook on high until simmering, then drop to medium low heat for 15 minutes.
4. When the sweet potato is done baking, remove from foil and place on serving plate. Cut one deep slice lengthwise and slightly squeeze ends to create a hollow “canoe.”
5. Fill sweet potato canoe with brisket mixture. Top with cheddar cheese and green onions.

Click here to buy 1lb of brisket

Click here to buy Tennessee Whiskey Seasoning

Actor and martial artist Ian Lauer has seen a ton of information out there on diets and training, but most of it is geared toward major weight loss — there’s not a lot available for those already in decent shape, wanting to take things to the next level. That’s why he’s sharing exactly how he exercised and what he ate to lose six pounds in four weeks while retaining strength and health.

WORKOUTS

“My workouts consist of five 20–35-minute resistance training sessions in my home gym, one body part per session. On average I do 4–6 exercises per workout and five sets of 10–15 reps.

For my cardio I engage in martial arts training 5–7 classes per week. Each class runs about an hour and varies in intensity. For your own cardio I suggest that you simply find an activity you enjoy doing regularly that gets your heart rate up. 

This has been my routine since the beginning of COVID-19. I didn’t change any of it during this four-week period.”

MEALS

“My eating was 90% ICON meals with an occasional protein shake and glass or two of wine or beer during the weekend. I flavored the meals with ICON seasonings, and a little ketchup once in a while.

These are my exact ICON meals for the entire 28 days broken down into a week-by-week order:

Week 1

• 5 Signature Blackened Salmon and Root Veggies
• 7 Custom Meals: Bison (8 oz), Saffron Rice (1 cup), Broccoli (2 oz)
• 5 Custom Meals: Ground Turkey (8 oz), Saffron Rice (1 cup)
• 7 Custom Breakfasts: Eggs (4), Bacon (5 oz), Oatmeal (1 cup)

Week 2

• 3 Signature Blackened Salmon and Root Veggies
• 2 Signature Masala Curry Chicken
• Identical Custom Meals to previous week

Week 3

• 3 Signature Salmon Rice and Green Beans
• 2 Signature Big Breakfasts
• Identical Custom Meals to previous weeks

Week 4

• 3 Signature Blackened Salmon, Rice, and Root Veggies
• 2 Signature BBQ Chicken Sliders
• Identical Custom Meals to previous weeks

It is possible to get great results while enjoying yourself, as long as you set yourself up for success. I’m happy to say ICON Meals does that for me. See what’s on the menu today.

Follow Ian on Instagram for more valuable content

Watch the video to see a full day of eating with Derek Lunsford.

In the video Derek eats 6 meals, each meal is listed below. Use ICON Custom meals to make your very own custom portioned meals, like Derek.

1. 8oz  Cod, 6oz green beans

2. 8oz  shrimp, 1/2 cup white rice, one can of green beans

3. Pre-workout meal - 50g Protein shake and cream of rice (50g of carbs)

4. Post-workout meal - 50g Protein shake and cream of rice (50g of carbs)

5. 8oz shrimp, 1/2 cup white rice, one can of green beans

6. 8oz chicken, 6oz green beans

Stay connected with Derek on

IG @dereklunsford_

YouTube: Derek Lunsford

Website: https://www.dereklunsford.com/

Want to be featured as an "Everyday ICON?" Submit your stories to info@iconmeals.com or send us a DM on IG or Facebook!

Bartley Weaver is in the house! In this video you'll see what Bartley eats in a full day. This is the diet that Bartley follows to shred body fat and stay lean for competitions and photo-shoots.

Bartley uses ICON Meals Custom Meals to maintain his diet while adhering to a BUSY schedule. Bartley is the CEO of Titan Fuel Supplements, an NBC Titan Games Competitor, Kentucky State Trooper, Professional Eater, and the list goes on...

Use ICON Custom Meals and choose exactly what you need. We'll do the work, you just eat the food.

Bartley Weaver on Instagram: https://www.instagram.com/dreamweaveriv/