50 gram protein breakfast
Easy High Protein Breakfast (52 GRAMS!!)
all right what is going on guys today's,video I want to take you through the,breakfast of champions so if you're,interested in a breakfast that's,extremely easy to make it's gonna take,you about five to ten minutes it's gonna,taste great and it's gonna be very very,nutritious sorry if you're interested in,that be sure to watch tip again anyway,you're gonna get right into it baby babe,right guys so for this all you're really,going to need is a few ingredients which,we'll get into in just a sec and just,start now if you don't have a stove what,are you doing your life you know what I,mean pretty much stove,ingredients but before we get into,anything guys it is the morning so I'm,gonna whip up a coffee it's Coffee time,that's the good stuff with that we're,gonna get right into it so we're gonna,need two things one a lens change and,two some ingredients sorry alright guys,that is much better so we've got all the,ingredients aids right here dude and,we're gonna get right into it so I'm,sure you're asking yourself like what,the hell are we even making I'm gonna,tell you right now so or juice is there,buddy what we're gonna be making guys is,oats now we're not just making notes,we're also gonna be making eggs so we,can make it both on the stove and that,is why this is the perfect breakfast,because it's quick and that is good,that's what we want in the morning we,don't want to stress too much about,cooking we want to get it in get it done,and then get in those calories in that,nutrition so that's what we're gonna get,into so we're gonna make two things for,this one is a date dish pan and then the,next is just a regular fry pan now if,you don't have pants why the hell do you,have a stove in the first place,pan it up so my plan for this video is,to take you through the entire process,100% of the way so I'm not gonna really,cut too much footage or sped it up here,and there but for the most part I'm,gonna show you how quick how simple this,actually is to make so let's just see,how that good subs like these I wish it,was a little bit smaller so we put in,the frame so like any good chef would,we've got to prioritize the foods right,if we cook yolks first that means we're,gonna be able to get the eggs and the,oils cooked at the same time so I'm,gonna do the oats father cup or as much,as you really,I'm gonna do that hundred grands but I'm,gonna our bullet bomb and from there,we're gonna need some water so we're,gonna put a good amount of water in and,basically what we're gonna do is fill it,up to is just covering in oats and then,we're gonna turn stead pan on high boom,we're gonna get this rolling right so,while the oats are cooking we're,actually gonna prep the actual eggs,so essentially Jesus Christ so,essentially we're gonna do two whole,eggs and three egg whites that's gonna,be the guy here it's all set up is a lot,harder than I expected so two of all,eggs quick cracks in there bone three,egg whites alright if you don't know how,to do this you just get the yolk in each,side and you pass it back and forth pass,it back and forth until all the egg,whites go in there and that is magic and,three eggs,boom boom boom boom okay that I'm like,don't even worry about that don't even,worry about that,you talkin to me while the oats is still,cooking we're gonna quickly twill that,around and get that nice and mixed in,how bad is that sound not good nice and,quick little well what is his code noise,I'm havin the biggest brain fog I can't,remember what this is actually cold with,whiskey excited guys I really want you,to pay attention how many times I say,the word 12 because I said an abnormal,amount in this video and it's a problem,alright that's nice and whisked what,we're gonna do now is essentially let,these oats come to a bit of a boil and,while we're doing that we're gonna,actually get other pan prep so we gonna,put it on ball so hang on what we're,gonna do is get a bit of coconut oil,going for that one so that's gonna,better go with that put about half a,tablespoon that's about it yeah we just,wanna let that heat up let that actually,melt before we actually start to cook,legs now that method that actually cook,my eggs with is probably the best ever,right because a lot of people when they,scramble their eggs they're gonna,overcook it they're gonna burn it and,they just don't really know what the,friggin done now I'm not to toot my own,horn but this is a very good way to make,sure they're nice and fluffy and they,don't get better to start get pretty hot,already,Wow alright guys now the oats have,started to get quite cooked so,essentially what you want to do is,to mix it okay so once it comes to a,full ball what you want to do is put it,on low heat and then well it around for,about two minutes and it should cook,nicely while that's going we're gonna,actually whack our eggs on just like so,get that in there,boom Shakalaka my walk out now it's,essentially as soon as it goes on you,want to begin boiling it the best way to,do it as I wa
10 Foods That Easily Add 100g Protein Everyday
10 Foods That Easily Add 100g Protein Everyday
taking in enough protein daily can be,very difficult even though it's,essential for building muscle and,improving your body composition while,carbs and fats are abundant and are,overly processed diets protein is a much,more difficult macronutrient to get,enough of especially because foods that,are high in protein and lower in carbs,and fats are generally less palatable,than foods that are higher in fats and,carbs but lower in protein take ice,cream as an example and compare that to,chicken breast on top of all that,protein happens to be very filling,further increasing the difficulty of,taking in the recommended 0.7 grams of,protein per pound of body weight so,today I want to give you guys a list of,the best foods that'll easily help you,add over 100 grams of protein to your,diet with minimal prep time and work and,first we have to start with egg whites,part of the reason why egg whites are so,easy is because you can simply take your,carton of egg whites straight out of the,fridge pour them directly onto a frying,pan and have them cooked in under five,minutes a typical egg white that's,separated from the yolk will contain,about 4 grams of protein with basically,no carbs or fats so if you wanted to get,let's say 20 grams of protein you would,have to break apart five eggs and,separate the yolk from the egg white,five times for some people that could be,a pain which is why having a carton of,egg whites in your fridge is one of the,key strategies I recommend to ensure,that you can always quickly add,additional protein to your daily total,liquid egg whites typically contain 5,grams of protein for every three,tablespoon serving one cup of egg whites,will contain 26 grams of protein so by,having a cup and a half of egg whites,you can essentially take in 40 grams of,protein very quickly and very easily,another excellent source is canned fish,like tuna just one can of tuna will,contain about 25 grams of protein one of,the best things about tuna is that you,can take it with you anywhere and you,can easily eat it anywhere to add,protein to your daily total to make it,even easier and more palatable you might,decide to go with flavored tuna packets,instead when you're ready to eat all you,have to do is open one of these pouches,up and scoop out the flavored tuna with,a fork flavors like sweet and spicy tuna,truly taste great while containing only,about 4 grams of combined fats and carbs,for 17 grams of protein two of these,tuna packets throughout the day would,add on 34 grams of protein and they're,really easy to eat because of,convenience and the Great Taste another,food that is actually considered a,supplement but it'll make it much easier,to meet your daily protein Target is of,course protein powder the two most,common types of protein powders are whey,protein and casein both of these are,dairy based protein sources and even,though casein is a more favorable meal,replacement since it has a slower,digestion rate it can cause digestion,issues compared to whey whey protein on,the other hand will digest faster and,that's why many people will drink whey,protein directly after their workout,there's also a plethora of other protein,powders including egg protein beef,protein pea protein and rice protein,just to name a few and all of these can,help you meet your daily protein needs,you can increase your protein count even,further by having your protein shake,with skim milk instead of water if,you're trying to gain weight or bulk up,you can also add natural peanut butter,or dried peanut powder to add more,protein while making your protein shake,taste even better after doing these,things a simple protein shake can easily,add 40 or more grams of protein to your,diet on a daily basis to be fair protein,powder is probably the easiest way to,add protein to your diet you can even,take foods that are high in carbs like,pancakes or waffles and replace some of,the ingredients with protein powder,these kinds of recipes can be found,online and can help turn many of your,high carb meals into high protein meals,however keep in mind that you don't want,to abuse this little protein cheat code,you still want the vast majority of your,meals to be made up of real food because,of the micronutrients that come with,eating a variety of real foods but,having a protein shake after your,workout or adding it into one random,meal throughout the day can make getting,enough protein much much easier you'll,also want to replace your high carb and,high fat snacks for high protein snacks,one perfect example of this is beef,jerky just one ounce of Jack Link's,original beef jerky contains 12 grams of,protein and only 45 grams of carbs per,serving if you buy the smaller package,it'll contain about three and a half,servings per pouch I don't know about,you but I can easily eat one of those,smaller packages of beef jerky in just,one sitting that winds up being over 40,grams of protein for a very filling,snack a lot of people stop by places,like 7-Eleven Wawa and qu
4 Quick & Easy HIGH PROTEIN Breakfasts! + 40g protein!
4 Quick & Easy HIGH PROTEIN Breakfasts! + 40g protein!
hello guys and welcome back to my,channel i hope you are all,well i've actually started saying the,happy healthy safe but you know i still,mean,today's video is for high protein,breakfasts now this is so requested in,terms of high protein foods,anyway i get a lot of protein in my diet,i have approximately 165 to 170 grams a,day,it suits me it suits my lifestyle i find,it really easy to get protein,in and this was actually ben's idea who,is behind the camera,to do high protein breakfast these are,things i always have,they have approximately 40 grams of,protein,per thing which is really really high,considering it's just a breakfast so i'm,going to go through,four with you today you're going to,enjoy them you're going to love them,don't forget to give this video a big,thumbs up and subscribe and we're gonna,dive in,to numero uno i'm gonna do a voiceover,for all of them as well so you can,actually,understand the recipes that i mean i,mean,they're really basic you're not gonna,struggle they're quick they're easy,they're efficient and they'll help you,hit a high protein so,let's dive into the first one the first,breakfast that i'm going to show you is,the,infamous yogg bowl now i use,320 grams of for high i say fake you,know i don't i'm not actually sure how,you say it,and it is really high in protein i then,add an,apple more so for volume i mean i do,like apples but i do,just add it for pure volume i chop it up,i only had half today,to be fried sometimes i have a whole one,i then add raspberries now i actually,buy frozen raspberries because,they're a lot more value for money and,they actually just taste better like you,can see all the juices there,in terms of how much actually goes into,my yogurt,i then add the chopped apple i mix it,all in,and then just as a preference i also add,blueberries you don't have to add all,this fruit if you don't actually like it,but i just prefer to,i also add on some cinnamon for a bit,more flavor,and then of course the my protein peanut,butter which is,so tasty it tastes really really nutty,and this is the crunchy one,i then have a sugar-free syrup i prefer,sugar-free syrups than honey because you,know,makes it sweet and you get to use more,so that has,40 grams of protein and 382 calories,breakfast number two is the oat bowl,so the oats are absolutely delicious,they're 439 cows,and you have 22 grams of protein so i,personally have,50 grams of oats obviously depending on,your goals you can have,more or you can have less to be honest,it's completely up to you,i then add oat milk just to make the,oats a little bit more creamier again,you can add any sort of milk you wish,and then i just add water as well,obviously for the,consistency mix it together and make,sure that you,are on a low heat i then add vegan,protein this is from my protein it's the,chocolate one,you can have whatever flavor you like it,doesn't have to be vegan protein,obviously it might waver the calories,and the protein a little bit,in terms of the macros but it's,completely up to you,mix it all together and keep mixing to,have a thicker consistency,i then add blueberries i just do,approximately a handful and a half,and then i also add apple again for,volume and,actually tastes really really delicious,in the chocolate protein,make sure again that you do mix it,really well,i then add cinnamon i am a fan of,cinnamon as you can probably tell,you don't have to use it that's much,more of an addition mix it in,really nicely and then just make sure,you turn off your heat before you pop it,into your bowl,i honestly get every single last scrap,from that bowl i should probably use a,spatula instead but i get everything out,my bowl i then add,my zero calorie syrup again it just,makes it really sweet and i think,actually enhances the taste of it as,well even though it is,a chocolate protein but the oats are,absolutely delicious,breakfast number three is protein,pancakes now these are so,easy to make purely because i have a,protein pancake mix from my protein,so all i'm actually going to add is a,little bit of water,and then also some milk i always pop the,pan on first so it can heat up,and i use a one cal spray rather than,like a high calorie oil,all i'm gonna do is i'm not very good at,ingredients in terms of,measurement so i kind of just play it by,ear in terms of the consistency with the,milk and the water,i sometimes end up adding more with the,protein pancake mix i,add two heaped scoops if i feel like,it's a tiny little bit runny,i might add a bit more but actually,today it was,perfect i use a shaker because i find,easier to pour and then also actually,shake,like what an absolute great invention,and then what you're going to do,is add them to the pan i actually have a,wok i don't even have a pan,but it cooks really really nicely so,what i do with a spatula,is just go all the way around the edge i,don't flip it so i just use the spatula,to actually flip it for me,they do look a little bit burnt but i,mean they tasted,absolute
The BEST High Protein Egg Breakfast I've ever made (Frittata)
The BEST High Protein Egg Breakfast I've ever made (Frittata)
did you know that egg yolk has more,protein than egg white on a gram to gram,basis so why are so many people still,eating only egg whites when they want to,lose weight see as written in on food,and cooking one egg yolk has on average,six grams of fat meaning that it has,three times as many calories as the egg,white while weighing less than half as,much so to put this into perspective you,could either eat three whole eggs which,have around 210 calories or 400 gram of,egg whites because egg whites are,basically pure protein and almost no fat,so for our frittata recipe i will take,out my blender and now i personally will,crack in three whole eggs these weigh 50,grams each and 150 gram in total so if,you want to save calories you can also,do a mix of both egg whites and egg yolk,as long as you get 250 gram at the end,now instead of adding salt i will add,one of my favorite ingredients right now,and it's gochujang this is a hot chili,paste with fermented soy that tastes,absolutely incredible this has around,200 calories per 100 gram but because of,its strong flavor you will only need to,add one to two tablespoons per dish in,this case i will add 20 gram or two,tablespoons into my blender this will,not only add flavor but also already,salty eggs the next ingredient is to add,protein in its cottage cheese with one,percent fat this is 13 gram of protein,per 100 gram that is even higher than,greek yogurt or skewer and is also,relatively cheap ingredients so i highly,recommend you buying this if you want to,add more protein to your meals 100 gram,of this goes into my blender also i like,to add a couple of cranks of black,pepper and 2 gram or half a teaspoon of,garlic powder here's a small tip always,start with adding the eggs into the,blender before adding sticky ingredients,like gochujang it won't stick at the top,of the blender when you flip it and it,will mix everything properly i will,blend this now for around 20 seconds or,so just until everything is smooth you,could also just whisk this if you like,these small chunks of cottage cheese but,i rather eat it like this now set this,aside for a couple of minutes while,preparing the vegetables i will first,dice a small yellow onion and then half,of a red bell pepper this weighs 100,gram i will first cut the pepper length,ways into planks flip it and then dice,it into small pieces also i will add a,green vegetable in this case 150 gram of,broccoli you will need to chop the,broccoli into smaller pieces as well i,made this dish with only half in the,florets and it doesn't work that well,however you can also add in spinach or,asparagus that's the beauty of a,frittata nearly everything works okay,let's get cooking first i will take a,pan fill it up with a litre of water and,bring this up to a boil then i will,start with cooking the broccoli for,about 2-3 minutes just to get them a bit,soft i will also add a pinch of salt you,need to pre-cook the broccoli they will,not soften in the frittata later on,after three minutes i will drain the,water and let it broccoli in the sink,for a minute then i will return the pan,on medium heat wipe it with a paper,towel add 2 seconds of olive oil and,then the onions and the bell pepper,these will now get fried for 3 to 4,minutes they will slowly become soft and,then caramelize and turn brown 4 minutes,later i will return the broccoli and fry,this for another minute so the broccoli,can get some brown color as well and we,have a soft interior with a crunchy,exterior so instead of adding the eggs,into the pan and baking this i will,instead using one of my meal prep dishes,i bought this from amazon link is in the,description they are perfect for this,kind of meals add in the vegetable first,and then cover everything with the egg,mixture now we give everything a stir,and this now gets into a preheated oven,at 200 degrees celsius of 400f for 20,minutes if you use only egg whites this,will be done about 10 minutes or so so,keep this in mind after 20 minutes i,will check the interior with a,thermometer the bacteria and eggs are,killed when holding deep temperature at,60 degrees celsius for 5 minutes or 70,degrees celsius for 1 minute i have 80,so that's perfect also did you ever cook,eggs and at the end your plate was full,of water well that's because you,overcooked them eggs coagulate too much,at too high temperatures and squeeze out,all of the water now we cut this into,smaller pieces and enjoy them either,right away or and this is so great about,this frittata you can me prep this,refrigerate it and have it in the next,couple of days the entire meal with 3x,comes in with 427 calories 27 grams of,carbs 19 grams of fat and 39 grams of,protein this is the best frittata i've,ever made it's so delicious you have to,try this out check this video to see how,you can make three types of high protein,quesadilla and see you there
High Protein Breakfast Recipes (Savory Edition)
High Protein Breakfast Recipes (Savory Edition)
today i'm gonna show you three high,protein breakfasts that hopefully will,give you as much joy as they give me the,first recipe starts with a bowl where i,will crack in three whole eggs every one,has 75 calories and six grams of protein,i will add in a strong pinch of salt and,mix everything with a fork starting with,salting the eggs and let them sit will,make eggs more tender when you cook them,to get the best result try to add salt,15 minutes prior to cooking the next,thing to prepare is this piece of cheese,fresh mozzarella this is available as,fat reduced version and is a relatively,good protein source with 17 grams of,protein and 141 calories they usually,come in 125 gram servings so i will,slice it in halves place one half into,the fridge and the other one i will cut,into fine slices then i will also cut a,big tomato in three to four slices as,well they were around 50 grams in total,and lastly i will chop up a bunch of,fresh basil these three ingredients are,usually used for an italian salad called,caprese but also tastes amazing in,combination with eggs so let's get,cooking first i will start with heating,up a non-stick pan 24 centimeter or nine,and a half inches to medium heat i will,add in a second of spray of olive oil,and then i will add in the eggs now with,a spatula i will slowly break up the,eggs and then tilt the pan so everything,can get in touch with the bottom and get,cooked through i will repeat this two to,three times for around a minute or so in,total until the eggs are almost done,this is where i will add in the,mozzarella cheese on one side of the,eggs and then close the lid to trap the,heat so both sides get cooked 20 seconds,or so later the cheese will start,melting and that's when i will add the,tomatoes top everything with the basil,add freshly ground black pepper and then,close the other side of the eggs the,entire process will take two to three,minutes max so be careful to not,overcook it this was already cooked a,bit too long but it's still okay,transfer this into a plate and this is,how you make an italian style omelette,this recipe comes in with 322 calories 2,grams of carbs 22 grams of fat and 28,grams of protein the next recipe starts,with a very lean protein sauce on its,chicken hem this has 19 gram of protein,for every 100 gram of ham and i will use,50 grams in total i will stack up all,slices and then first cut them into,planks then turn it and again slice them,into small pieces if you want you can,also use pork or turkey they have,basically the same macros the next,ingredient is again mozzarella but this,time i will use loy moisture cheese this,is also available as fat reduced version,however if you can only find the full,fat one that's fine the difference in,calories is not that high i will use 40,grams now place a bowl on a scale add in,the cheese and the hem and now i will,first add 50 gram of all-purpose flour,100 gram of skim milk this has 0.1,percent fat and then 50 gram of egg,whites i will also add a small pinch of,salt some black pepper and about a,teaspoon of garlic powder whisk this for,around 30 seconds or so until everything,is combined but still has a liquid,consistency you will also need a ladle,for this recipe so let's get cooking i,will once again add a second of oil into,a non-stick pan and switch the heat to,medium then i will add one serving of,batter into the pan and start,immediately shaking and tilting so the,cheese and the hem gets evenly,distributed almost the entire surface,will be covered you can also close the,lid to cook both sides for about 20,seconds and then with a spatula loosen,up the bottom which should be quite easy,and then flip the crepe i will cook each,side for about a minute flipping it two,to three times in total and then remove,it the entire battery will give you,three cheese and ham crepes that come in,with 390 calories 46 grams of carbs 8,grams of fat and 34 grams of protein the,last recipe starts with one of the best,protein sources you can buy and that's a,can of tuna this has 101 calories and 24,grams of protein for 100 gram of tuna,and is even higher than chicken breast,the only thing to watch out is that it's,a can of tuna with water and not with,added oils these cans with oils have,double the amount of calories which is,completely unnecessary so i will drain,the water and add the tuna into a bowl,next is cream cheese i will use this 0.2,percent fat or also known as fat-free,cream cheese this also is a very good,protein source if you can't find cream,cheese you can also buy laughing cow,this will add slightly more calories but,will work perfectly fine 80 gram of,cream cheese will go into the bowl next,i will slice an avocado remove the pit,and add the flesh of one half into a,bowl as well a half avocado weighs,around 70 gram and in combination with,tuna and cream cheese taste absolutely,delicious i will also squeeze the juices,of one entire lemon for some freshness i,will add a small pinch of salt because,the tuna is al
10 Foods You Never Knew Had THIS Much Protein!
10 Foods You Never Knew Had THIS Much Protein!
what's up guys jeff kevin here,athletenext.com so today we're talking,about protein actually 10 foods that you,probably never knew had as much protein,in them as they do as a matter of fact,guys when it comes to building muscle we,know that protein is an essential part,of the recipe but these undercover,proteins are ones that sort of go,overlooked after today's video no more,but i'm not gonna stop there because i,think it's important that you know not,only which foods have this amount of,protein in them but the quantities that,you're gonna be expected to eat to get,that if you tell me three ounces i might,not know what that even means i'm going,to try to make that helpful for you by,showing you what an actual portion size,is so that said guys let's start,breaking them down one by one all right,so i think it's fair to point out,however that there's a big discrepancy,in what people think is an adequate,level or sufficient level of protein,that you should take in a day some will,say as low as 0.5 grams per pound of,body weight and some will say as high as,1.5 grams per pound of body weight i'm,going to fall in that range of 0.7 to 1.,and oftentimes we rely on the old,reliables chicken,fish,eggs beef or even milk guys you know all,the old school bodybuilders staples well,the fact is those other things that are,sitting right there in plain sight,you're overlooking right now but if you,knew where to look you'd have some new,opportunities the first thing you should,be looking for is this and some might be,thinking pasta that's a carbohydrate,well whole wheat pasta also provides,quite a bit of protein too actually,seven and a half grams per cup of whole,wheat pasta i talked about showing you,what this actually looks like because,regardless of what type of pasta or what,shape i'm showing you here we can all,agree there's really not that much on,the plate so realistically we actually,probably eat twice as much in a serving,which puts this number at about 15 grams,now while this source of protein is not,a complete source of protein there are,ways that we can fix that as a matter of,fact the next food does a great job with,that so mom and dad will write about,this next food because it packs a,powerful protein punch and you should,have been eating them all along or at,least not feeding them to the dog or you,know putting them in a napkin and,throwing them in the garbage list i,digress the fact is you should be eating,peas because peas have a lot more,protein than you think they might as a,matter of fact four grams of protein per,half a cup and once again this is a half,a cup it's not a lot of peas god forbid,if you have to actually double this dose,here you're at one cup you've got eight,grams of protein now we know that pea,protein is one of the main constituents,of vegan sources of protein powders it,does have an ability to drive your,protein totals up but again in an,incomplete way but guess what i,mentioned the pasta throw your peas on,top of your whole wheat pasta now you've,got a complete protein you've got a,great way to amp up those protein totals,without a lot of effort so this next,food comes in a pretty obvious category,when it comes to looking for more,protein and that's dairy but it's where,it sits in this category and how much,above the others that it does sit that,makes this one pretty special we're,talking about cheese in particular,grated parmesan cheese i'll get to this,in a second but parmesan reggiano is,different than other regular parmesan,but we're talking about how much 11,grams of protein per ounce again if,you're looking at an ounce of cheese,here it's not a lot many of you probably,eat more than that so these totals are,going to continue to go up but when we,look at what it compares to we're,talking about six grams for something,like cheddar cheese so this one stands,alone at the top in terms of the high,protein content per gram that being said,the italian meat is going to make it,impossible to not finish this segment,without the public service announcement,to say find the right parmesan cheese,meaning the one that bears the name,parmesan reggiano because it's only,those cheeses that have that exact name,that are actually the real parmesan,cheese everything else is an imitation,and in those imitations you've got extra,ingredients that kind of help with the,shelf life things that you really don't,want to put in your body again we've got,the cheese here you throw that on top of,your peas and your pasta you got to have,a carbonaro going so mom and dad weren't,the only ones that were right all along,when they were telling you what to eat,so was this guy you know the guy with,giant forums that didn't resort to,jesse's methods,and of course we all know his go-to,source of protein,spinach,five and a half grams of protein per cup,of cooked spinach again something you're,probably not aware of that has as much,as it does when you look at it on a,plate you realize it's really not a,health a lot and it le
MUSCLE BUILDING MEALS | GETTING YOUR PROTEIN IN (trouble eating your meals?) | Fouad Abiad
MUSCLE BUILDING MEALS | GETTING YOUR PROTEIN IN (trouble eating your meals?) | Fouad Abiad
alright guys we're back in the kitchen,and today I'm going to show you guys a,good way to put together and omelets,gonna give you all the protein you need,alright guys we're back in the kitchen I,know you guys love it when I'm here and,we're cooking so we're gonna do,something a little different today so,all of you eat egg whites all of you eat,chicken but what we're gonna do today is,I get a lot of questions people that,talk about how much trouble they have,getting in the amount of protein they,need okay so usually if we're talking,about getting 50 grams in per meal we're,talking about 8 ounces of chicken or,we're talking about 16 egg whites so for,some people it's a little much they,don't eat eight ounces of chicken it,seems like too much chicken to eat in,one setting or if they're doing egg,whites it's just way too much to eat 16,egg whites so we're gonna do some a,little bit different today we're gonna,try and mix the two proteins to give you,something a little bit easier to eat but,still get you the amount of protein,you're looking for,alright guys first we're gonna do is,warm up our pan a little bit we're gonna,put it on a medium heat and today we're,going to use cooking coconut oil instead,of Pam because I'm gonna sautee some,vegetables for the omelet,so the Pam is gonna burn up really quick,so I'm gonna leave that open I'm just,gonna use about looks like a teaspoon,maybe a little more than a teaspoon and,coconut oil,okay just let that sit in the pan,that'll coat the pan the reason we're,doing the omelette today like I said I,get a lot of complaints from people,about not being able to get their food,in now not getting your food in is not,an option we have to get the meals in we,have to get the macros in you got to get,your protein in it's the whole reason,we're doing this thing we're tearing,down muscle at the gym we've got to,rebuild it so instead of just saying,screw you eat your 16 egg whites I'm,gonna give you a better option to make a,little bit easier for you guys so the,first thing we're going to do is we're,gonna slice up some green peppers to,make our omelette taste a little bit,better,we don't want to eat bland egg whites,and chicken if we don't have to okay I,don't want to use too much I don't want,it like to be a big bulky omelet I just,want it to be I just want to add a,little bit of flavor okay,so I'm just gonna take half of that half,so take a quarter green pepper leave,this out so we're back in the back in,the strainer,okay we'll throw the green peppers in,first because we're gonna take a little,longer to cook just get them kind of,rolling around in the coconut oil and,then just let them sit there and saute a,little bit okay then we have some,mushrooms okay mushrooms make everything,taste better in my opinion so we'll do a,little more mushrooms and normal because,when these cook down they're gonna,they're gonna really shrink and you're,gonna lose a lot of the volume so these,three mushrooms okay we're gonna give,these a second to cook,just to make sure they're all separated,so they have kind of their own little,space all right well that's cooking I'm,just gonna measure oh so I have 16 egg,whites here in a carton these bigger,cartons wherever you live you might not,get them like this they might be bigger,they might be gallons whatever this is a,1616 egg white carton so 16 egg whites,is 2 cups so we're gonna measure out 1,cup 1 cups 8 egg whites 8 egg whites is,about 25 grams of protein okay,like we always say guys when you're,trying to get your food in now if you,guys are looking didn't watch the last,video I put up on my channel this is a,vacuum seal bag,these are chip this chicken breast I,barbecued last week I had a vacuum,sealed and thrown in the freezer I took,it out this morning to thaw so now just,cut it out of the bag I'm gonna take one,chicken breast out it's about 4 ounces,leave that one for another meal and I'm,just gonna,cube these chicken just chicken breasts,so I can put it in the omelet,okay now you have your protein you got,your 8 egg whites get your 4 pounds 4,ounces of chicken it's a smaller chicken,breast it might be 3 but close enough,all right and your vegetables are almost,ready you don't want to completely,finish them like saute them all the way,until they're completely finished,because they're going to cook also while,they're in the in the omelet,but if you take a look at this you can,see the mushrooms are a little brown and,the green peppers have changed color a,little bit so they're ready to go now,and all we're gonna do when they're when,they're at this stage you're gonna turn,the heat down a little bit more and,we're just gonna add our egg whites this,shouldn't take long we'll take three,four minutes maybe you're gonna let this,just cook on a lower heat so that it,gets nice and uniform all around them,all through the bottom and kind of cook,mostly cook the top won't be cooked and,then that way you can kind of get the,spatula under it and you can give it a,fl
High Protein Breakfast (61 GRAMS IN 3 MINUTES!!)
High Protein Breakfast (61 GRAMS IN 3 MINUTES!!)
What's up, guys?,Jeff Cavaliere, ATHLEANX.COM.,Let's continue this day-in-the-life-of-Jeff.,You guys have asked for it.,I figured you found it helpful, the tip I use first thing in the morning.,Well, it continues here at breakfast.,I'm going to show you today how to get 61 grams of protein,in a meal where people sometimes feel they struggle to find ways to get protein in, if,they're not eating steak and eggs, of how to get 61 grams of protein in within 3 minutes.,The very first thing I do is, again, first of all guys, if you follow the ATHLEAN XFactor,Meal plan, you know this is a guy-friendly meal plan.,I say it all the time.,Simple.,If a guy like me can't follow it, I'm not going to do it, and I realize that's one of,the biggest obstacles.,People feel like they have to be chefs in order to eat healthily.,That's not true.,So, we have a microwave safe bowl here.,And yes, I do use the microwave, guys.,I know there's some people out there that believe you probably should not.,Again, this is a day in the life of what I do.,If you don't want to use it, you can cook it on a stove top.,But I happen to do it.,A little bit of olive oil spray inside there.,Just wipe it down just a little bit so it's nonstick.,I'm going to get my egg whites here out of the refrigerator.,And you can buy just the 100 percent egg whites.,I have about 7 egg whites.,And I know that I've already measured this out.,If I bring it all the way up to the top, just underneath the top there, then I have about,7 egg whites.,One of my favorite.,Sirachi hot sauce.,I pour a little bit in.,And a little bit of fajita seasoning.,This is just a mixture of salt, black pepper, paprika, oregano, cayenne pepper, garlic,,celery powder, ok.,Done.,Mix it all up.,Put it in the microwave for 3 minutes.,24 grams of protein right there.,While that's going, I make a shake.,RX2.,Grab some milk.,Now look, we've got options here when it comes to milk as well.,We actually have almond milk and regular cow's milk.,Again, sometimes I have almond milk.,Most of the time, I have regular cow's milk.,It's personal choice.,You can do what you want.,I happen to like regular cow's milk, and I'm not scared to drink it.,12 ounces.,A scoop of RX2, high quality whey protein.,In here, 25 grams of protein.,Now, I also have my pumpkin oatmeal that you guys have seen me make before.,I'll put a link to that video right over here if you haven't already seen how to make that.,I do have a large breakfast.,I tend to eat a lot of food throughout the day.,But always towards the healthy side.,But if I don't have an opportunity to make that, I'm on the run, I'll put a little bit,of cinnamon in here and my RX2, some oats,,and then just a couple ice cubes.,We have all these Ninja blenders which if you haven't gotten one, guys, they're the,absolute best.,You can literally just blend up one personal serving size.,The coolest part about it is that you can literally drink from it once it's done.,It becomes its own little glass.,So, between the milk and the RX2, 37 grams of protein right here.,Grab a plate.,Clean this up.,We've got 30 seconds left on those eggs.,So, as a topper, guys know that one of my favorite, I like everything spicy.,The spicier the better.,We even know that some of the benefits of spicy foods,,capsicum based foods, cayenne pepper, can elevate your metabolism.,So, I try to put spicy foods in every opportunity that I can, not just because I like it,,because I also feel that it has additional benefits for us especially if we're looking,to be leaner and more muscular.,They kind of come up into like a little bit of a souffle here.,They kind of pop up.,Once it's here.,Again, I can leave it just up here in that sort of rounded, souffle.,Or, I can just break them up here and kind of scramble them.,And then take my salsa over the top.,I did tell you I like salsa, right?,I put as much as I can that will fit on top of the plate.,A little bit around here.,And one last little bit of that fajita seasoning again on top.,And there you go.,Right here.,61 grams of protein right here, and in the RX2 shake, and literally it took me 3 minutes,,maybe an extra minute of prep time ahead of time.,But, it's that easy, guys.,Remember, if you can't do it, then it's nothing you're going to do for the long haul.,And in order for you to be able to stay lean, to get lean and stay lean, to build muscle,,you've got to eat food.,You've got to eat the right foods.,Remember, the fuel for your body and your muscles is going to be the food that you put,in your body.,If you can't do something that you can sustain then you might as well kiss it goodbye.,We make sure here at ATHLEANX that you can sustain this because any guy can cook this,way.,And again, even if you don't want to choose to use the microwave, then put it on a stovetop.,It's not going to take all that much longer to warm up and heat that thing up and get,you the same end result.,Guys, if you found this helpful, if you like these day-in-the-life-of-Jeff, keep
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