Lazy and Lean: Method and Tricks

The Joffrey Diet, Rapid weight loss

Losing body fat and getting lean is a struggle for most people, especially in the area of controlling their diet.

Eating correctly to lose body fat is hard for two reasons:
  • Tasty food is not always healthy and healthy food is not always tasty
  • Healthy recipes often call for making things from scratch - which takes a lot of time and effort for most people

In today's guide, we're going to introduce a method for managing your meals that is easy, tasty and healthy. It's a food preparation method called Upcycling.

Meal Upcycling is the process of generating healthy and tasty meals in a short time. This is a method that we've used ourselves to succeed with our own diet and have adopted it into our program.

Working with very successful clients, we've found resourceful ways to get more for your time and money, as well as your calories, by supplementing easy staples from your fridge with a quick dose of take-out.

Upcycle Example

We're going to be cooking things in bulk or relying on pre-made foods from the grocery store. With the few sample ingredients below we can cut down preparation time for every meal to 5-10mins. These ingredients below can last you for several days.

  • 1 Rotisserie Chicken (preferably from Whole Foods or other minimally processed source)
  • 1 pot of rice (make this in a rice cooker for greatest ease)
  • 1 condiment homemade or bought (eg. bought hummus, homemade quickly mashed guacamole, etc.)
  • 1 quick and easy salad (recipe follows)


  • Lettuce or arugula (pre-packed, pre-washed is great)
  • Tomato, or carton of cherry tomatoes
    • And/or any other veg you like: radishes, green peppers, persian cucumbers
  • Handful of fresh herbs, chopped
  • Avocado
  • Olive oil
  • Lemon or lime juice
  • Salt, pepper, paprika, garlic, etc.
  • Oranges or other fruit (optional)

To get the most of Upcycled meals you need a preparation workflow. That way you're in and out of the kitchen quick. Here's what we recommend:

  • Warm-up chicken - we recommend using the broiler for a crispy texture. While chicken warms, proceed with next steps.
  • Put rice in bowl, add a bit of water - the fridge dries out the rice, - stir and then microwave for ~1min
  • Cut up whatever vegetables you have or use pre-made mixes. Add seasoning & olive oil.
Easy Variety

Here are some tips to make the most out of your Upcycled Meals

  • Switch out different condiments
    • Pesto sauce, ketchup, mayo, mustard, hummus, hot sauce
    • Stick to adding small amounts or low calorie options
  • Add different seasonings
    • Try cayenne pepper or paprika, dried mint, cumin seeds...
  • Switch out the carbs
To add calories or fats, try any of these:
  • Nuts and sauces made from nut-butters
  • Natural-brand bought curry sauce
  • Oven-crisped prosciutto strips
  • Natural cheeses

As you can see, from the basic structure of roasted chicken, rice or bread, salad and condiment/sauce, you can create endless variety and travel around the globe.

With Upcycling you can easily take control of your diet, eat healthy and achieve your fat loss goals.

Mike Kabbani

In the last 12 years I've helped thousands get their dream body and live life to the fullest. Come join the revolution.