Indy Style

How to customize food to meet your health goals

Healthy. Delicious. Easily Customizable.

That's the mission of HercuLean Meal Prep, and in our kitchen today, Ben Canary and Nathan Canary are cooking protein pancakes both with and without carbohydrates.

About HercuLean Meal Prep: 

HercuLean Meal Prep was started in June 2016 and has a mission to help people eat whole foods on a consistent basis. Since Ben appeared on Indy Style in 2017, HercuLean has: 

-Expanded to nearly 20 employees
-Helped thousands of people with convenient whole food meals
-Nearing completion of a food plant inside the city of Indianapolis

The meals are conveniently frozen and available for purchase through their website or at their store at 3832 e 82nd st, Indianapolis, IN 46240.

HercuLean has a new line of more flavorful meals rolling out in 2019, including Filet Mignon, which will be available next week, as well as Thai Red Curry Beef, Chicken Teriyaki, Korean BBQ and more. 

Next day local delivery for only $5 rolls out, starting February 18th, from Carmel and Westfield down to Greenwood and Brownsburg. Available through their Website, deliveries will be Tuesday – Friday only.

Protein Pancakes! Nathan’s Protein Pancake Recipe

Low Carb Version:
1.5 – 2 scoops Beverly International Vanilla Protein Powder (80% casein, 20% whey protein)
4 egg whites 

Whisk into a batter and cook like a pancake – aim to ever so slightly undercook them for the texture to be the best.

Version with Carbohydrates:
4 egg whites
1 scoop Beverly International UMP Vanilla
.5 cup of oats

Add a little water to the oats and microwave them for :30, then mix all ingredients together. Heat the same as the first recipe – try not to burn them. 

Top with toppings of your choice

Sesame Chicken (lunch for a week!)

1.25 lbs chicken thighs (boneless, skinless)
2 lbs Red Potatoes
2 lb bag stir fry veggies
2 tbsp Coconut Aminos
2 tbsp Rice Wine Vinegar
1 tbsp minced garlic
1 tbsp minced ginger
1 tbsp Sesame Oil
1 tbsp Sesame Seeds
1 tsp onion powder

Weigh the chicken out to 1.25 lbs. Dice it while it is raw and place in a mixing bowl

In a small dish, combine coconut aminos, rice wine vinegar, sesame oil, and onion powder. Add ½ of this dish along with the garlic and ginger, toss the chicken in the mixture and place in the fridge for 30 minutes or longer.

While the meat is marinating, weigh out your potatoes, wash them and chop them up. You can bake them in a baking dish at 350 for 35 minutes or until done, or you can airfry them for 20 minutes if you have an airfryer.

Cook the chicken in a nonstick skillet on the stovetop. When done, toss the stir fry veggies in with the rest of the prepared sauce, and let the leaves wilt and the vegetables to slightly cook.

Keeping the potatoes, chicken and vegetables separate, use a clean dish to Zero out the scale and then weigh them out to find the cooked weight. We started with 1.25 lbs of chicken and are making 5 meals with 4 ounces of the raw chicken, so divide the cooked weight by 5 and portion out that much in GRAMS into each of the 5 containers. It may be best to start with the potatoes, then the vegetables, and then the chicken.

Garnish with the sesame seeds. 

To learn more, visit:
Instagram @herculean

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