Tag Archives: Broccoli

Lockert Roasted Veggies


This is by far the most popular dish I make. There is someone that requests this every week. It has all the veggies our family loves. This idea came from a friend of mine, Jake Lockert.

It has morphed over the years and this is the combination we feel like is the best. You can use any combo of veggies you want.

You will need:

8 Slices of Bacon
3 Sweet Potatoes
2 Beets
1 lb of Broccoli Florets
2 Squash
2 Zucchini
1 Tbsp of Garlic Salt
1 Tbsp Garlic and Sriracha Seasoning
1 tsp of Salt
1½ tsp Pepper
¼ cup of Olive Oil

Begin by pre-heating your oven to 450º.
Cover a sheet pan with aluminum foil and place half of the bacon on the foil so that you cover as much of the pan as possible. Then, put this in the oven for about 7-8 minutes while you cut up the veggies.

Chop up the sweet potatoes, beets, broccoli, squash, or any other vegetables you prefer
cut up veggies

Place all cut veggies into a bowl

Season liberally with garlic salt, Garlic Sriracha, salt, and pepper.

Cover the bowl with a lid and shake to mix

Pour olive oil onto the veggies while they are still in the bowl

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Now pour the veggies on top of the half-cooked bacon

add veggies

Place the other half of bacon on top of the veggies in rows
top bacon raw

Bake at 450º for 20-25 min or until the top layer of bacon is crisp
top bacon


8 Slices of Bacon
3 Sweet Potatoes
2 Beets
1 lb of Broccoli Florets
2 Squash
2 Zucchini
1 Tbsp of Garlic Salt
1 Tbsp Garlic and Sriracha Seasoning
1 tsp of Salt
1½ tsp Pepper
¼ cup of Olive Oil


Preheat oven to 450º
Cover a sheet pan with aluminum foil
Place half of the bacon on the aluminum foil so that you cover as much of the pan as possible
Put in oven while you cut up veggies – about 7-8 minutes
Cut up all the veggies and place in a bowl
Season liberally with garlic salt, Garlic Sriracha, salt, and pepper
Place lid on bowl and shake to mix together
Pour olive oil on the veggies
Place all the veggies on top of the ½ cooked bacon
Place the other half of the bacon on top of the veggies in rows
Bake at 450º for 20-25 min or until the top layer of bacon is crisp

We hope you and your family enjoy this dish as much as we do! Comment below to let us know!

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Beef and Broccoli One Pot

The BEST and EASIEST beef and broccoli made in 15 min from start to finish. It’s quicker, cheaper and healthier than take-out!

Beef and Broccoli literally took me less than 15 min from start to sitting at the table eating. Simple and great.

Prep Time: 10 min

Serves: 5


  • 2 lbs. sirloin beef
  • 3 crowns of broccoli
  • 4 tbsp. soy sauce
  • 3 tsp. cornstarch
  • 1 1/2 c. hot water
  • 2 tbsp. brown sugar
  • 2 tbsp. sesame oil
  • 3 garlic cloves
  • Light olive oil
  • Salt, to taste


  • Slice beef into long, thin strips. Preheat a deep skillet on a high heat with a little bit of olive oil. Cook beef until it gets golden brown. Season beef with some salt and don’t over-season, because soy sauce will add a lot of flavor.
  • Add soy sauce into cornstarch and stir to combine it into even mixture.
  • Combine the mixture together with brown sugar and sesame oil. Pour mixture over cooking beef, add hot water and stir to combine everything together.
  • Dice broccoli into medium size pieces and stir them into the cooking beef. Cook it for 5-10 minutes or until broccoli is soften
  • Serve beef & broccoli while it’s still hot.

Shoot me an email or comment if you have some questions.

Sweet and Spicy Meatballs with Broccoli Salad

Sweet and Spicy Meatballs were part of MealFit Ready this week and there were RAVE reviews. Jackie came by when I was cooking them and LOVED them. She went on and on about how good they were.

Delicious and easy dish that you can make for your family. Enjoy this recipe.

Prep Time: 15-20 min

Serves: 4

• 1/2 lb. of ground beef
• 1/2 lb. of ground pork
• 2 tbsp. of butter
• Salt and pepper, to taste
• 2 tbsp. of soy sauce
• 3 tbsp. of raw honey
• 1 tbsp. of finely minced chipotle in adobo peppers
• 1 bunch of asparagus
• Olive oil

• 1 head of broccoli, rinsed and cut into bite-size pieces
• 6 to 8 slices of bacon, cooked and crumbled,
• 8 oz. cheddar cheese, cut into very small chunks
• ½ c. red onion, chopped finely
• ½ c. raisins or dried cranberries
• ½ c. halved cherry tomatoes (optional)
• 1 c. mayonnaise
• 2 tbsp. white vinegar
• ¼ c. honey
• Pinch of salt and pepper

• Mix together beef and pork, add salt and pepper.
• Make into tablespoon size meatballs.
• In large skillet over medium heat cook the meatballs until browned and cooked through.
• Remove meatballs and add in soy sauce honey and chipotle and bring to a bubble.
• Add back in the meatballs and toss till sauce is thickened and meatballs are well coated.

• Once you have cut the broccoli, cheese, onion and bacon into small bite-size pieces, mix them all together with raisins or cranberries in a large bowl.
• In a small bowl, whisk together mayonnaise, honey and vinegar until well combined. If using tomatoes, add to dressing mixture.
• Pour dressing over vegetable and cheese mixture and stir together.

Shoot me an email or comment if you have some questions.

TOP 6 MealFit Foods

So I get the question all the time “What foods do I need to be eating to get FIT?”
That is a great question, but in order to get “Fit” that is not the question you need to be asking. The better question is: “What foods do I need to avoid in order to get “Fit?”

To be totally honest with you people don’t want to hear that. People want to know what they ADD not what they can take away. Our society is one that wants to BUY something in order to get results. The most important thing you can do is to take away the things that are making you obese, out of shape, or just maybe a little soft.

Avoid these.
In a Nut Shell the things you need to avoid are things that are WHITE.

If it is White, it is a good idea to avoid it.

-SUGAR (and with this comes the things that have Sugar in them)
-White Potatoes
-All GRAINS (yes…. even whole wheat)

Now, there are plenty of other things on the avoid list but this is a good place to start.
Stay away from these things and you will be on your way.

Here is a list of things that once you avoid the above, you can eat that will help on your journey to your physical goals. Weather that’s to be the next CrossFit Games Champ, Fitness Model, or you just want to look good, these things when eaten in conjunction with an consistent exercise routine will have you on your way.

Eat this stuff.

1) Bacon– This amazingly diverse food is looked down upon in a lot of fitness circles, especially ones that focus on weight loss. Bacon is a food that has protein and fat, both of which are key macronutrients. Bacon can be used as a main dish or a garnish. Really anything, it is probably my favorite food.

2) Sweet Potatoes– this is one of the best carbs on the planet. It is a low glycemic carb so it does not spike your insulin. It gives you a slow release of energy and can be eaten a million different ways. They contain vitamin D, which is critical for immune system and overall health. Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.

3) Beef– Beef got a bad wrap back when the government told us that we needed to adhere to a LOW FAT diet. Yes, beef has fat, but the thing is, fat is not bad. We need fat in our diet, especially if you are avoiding the above foods and going with a lower carb lifestyle. It is also loaded with zinc. You need zinc from foods because it helps build muscle mass, strengthens your immune system and helps promote a healthy brain. The average person needs 15 mg of zinc each day. A 3-oz. portion of lean ground beef contains 5.5 mg of zinc, and a serving of sirloin steak supplies 6.2 mg. Beef is also loaded with protein. The protein you get from red meat contains all the amino acids necessary to build muscle and repair tissue. Muscle mass is essential because it gives you the ability to be physically active, but it also produces enzymes and hormones that help prevent illness. Protein has also been linked to weight loss, since it satisfies hunger and keeps you satisfied for hours following your meal. BEEF….You need to eat it.

4) Broccoli– Ok, so I probably lost some of you ther, but hang with me. Broccoli is a smart carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Broccoli has multiple ingredients that have been proven to be anti-inflammatory agents. Here is a list of a few if you want to do more research. (Sulforaphane, Kaempferol and Isothiocyanates)

5) Eggs– Eggs are a very good source of inexpensive, high quality protein. Eggs are considered by many the most perfect food on the planet. More than half the protein of an egg is found in the egg white. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat than the white part. They are the source of cholesterol, fat soluble vitamins A, D, E and K. Eggs are regarded as a ‘complete’ source of protein as they contain all eight essential amino acids; the ones we cannot synthesize in our bodies and must obtain from our diet.

6) Avocados– Labeled the “Worlds Healthiest Food” Avocados comes from a tree and is loaded with many health benefits. The monounsaturated (Good) Fat in Avocados can reverse insulin resistance, which can help regulate blood sugar levels. They also contain Soluble fiber which keep steady blood sugar levels. Perhaps the biggest health benefit of the Avocado is that by adding to certain foods, you can improve your absorption of nutrients
One last interesting thing about this super food. Avocados are one of the best natural mouth wash and bad breath remedies. It cleanses the intestine, which is the real cause of a coated tongue and bad breath. Read this fact: over 53 million pounds of Guacamole is eaten every Super Bowl Sunday. That’s a lot of Avocados.

All of this food is in our grocery buggy on a weekly basis, with the exception of the beef because we have a whole cow butchered 2x a year.
They are all diverse and seasoned and cooked in a number of different styles.

Remember take the bad out then put in the good.

Hope this helps.

Any questions email me at thomas@mealfit.co

MealFit Mango Chicken with Easy Broccoli.

I have been getting a lot of Request for this recipe. It is so good and real simple.
hope you enjoy.

MealFit Mango Chicken with Easy Broccoli
Prep Time: 12-14 min Serves: 5

• 2 lb. chicken thighs, sliced
• 2-3 large mangoes, skinned
and diced (See Video)
• 2 tbsp. soy sauce
• 1 tbsp. honey
• 2 tbsp. red cooking wine
• 1 tbsp. white wine vinegar
• 1 tbsp. cornstarch
• 2 tbsp. coconut oil, olive oil
• 1 tbsp. ground ginger
Easy Broccoli
• 5 crowns of broccoli
• 2 tsp. salt
• 4 tbsp. butter
• Combine soy sauce, honey, wine, vinegar and cornstarch in a bowl and marinate chicken in this for 30 minutes.
• Heat up oil in a large skillet and add chicken and stir fry until cooked over medium-high heat
• Turn off heat and stir in mango.
• Fill up a med stock pot about 1⁄2 way full add your salt and 2 tbsp. of butter and bring to a boil.
• Cut broccoli up to your desired size and put in boiling water for 6- 7 min.
• Take broccoli out and put in a bowl that has a lid.
• Add the other 2 tbsp. of butter to the bowl and put the top on the bowl until you are ready to serve.
• When ready to serve, toss the broccoli in the bowl and eat.