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Dieting and nutrition strategies

7 min read

From: alexhormozi

This article outlines various dieting and nutrition strategies focusing on high-protein, low-carb, and low-fat recipes that require minimal preparation time. The goal is to provide accessible options for individuals looking to “get shredded” [00:00:01] and increase protein intake [00:00:12]. The approach emphasizes calorie-focused dietary strategies and maximizing protein while minimizing other macros [00:00:10].

General Principles

  • High Protein Intake The core strategy revolves around consuming “tons and tons of protein” [00:00:12], often aiming for around 100 grams of protein per meal [08:27:00].
  • Minimal Preparation Recipes are designed for “zero time, zero prep” [00:00:07], making them convenient for busy individuals.
  • Low Carbohydrate/Fat Focus Most meals are structured to have “almost zero carbs, almost zero fat” [00:00:10].
  • Strategic Carb Consumption Carbs are primarily consumed “for real” during dessert, rather than skipping it entirely [08:21:00]. This allows for enjoyment while maintaining fitness goals.
  • Accessibility Recipes utilize ingredients that are widely available in most grocery stores [01:40:00].

Protein-Packed Meal and Snack Ideas

Breakfast

1. Yogurt and Cereal Protein Bomb

This breakfast aims for around 100 grams of protein with minimal preparation [00:39:00].

  • Ingredients:
    • Fage 0% Greek yogurt (or similar brand): A whole container provides 94 grams of protein and just under 500 calories [00:54:00]. Yogurt tends to be easier on the stomach for those sensitive to dairy compared to pure milk [01:02:00].
    • Crystal Light fruit punch (or Berry/Berry Sangria) [01:25:00]. Add about half a packet for a pitcher’s worth [01:48:00].
    • Fruity Pebbles cereal (or similar): One cup has 140 calories and 30 grams of carbs [02:45:00].
  • Preparation:
    1. Mix Crystal Light into the yogurt [01:50:00].
    2. Sprinkle cereal on top in layers, rather than mixing it in, to maintain crunch [03:10:00].
    • Dieting Tip: Use half a cup of cereal (70 calories, 15g carbs) when dieting [03:38:00].
  • Benefits: A “filling breakfast” [03:52:00] with nearly 100g of protein and minimal prep/dishes [04:01:00].

2. Cinnamon Toast Crunch Yogurt

A variation of the yogurt breakfast.

3. Fairlife Protein Shakes

Considered an “easiest” breakfast option.

  • Ingredients: Fairlife protein shakes (chocolate or vanilla) [31:34:00].
  • Macros: Two shakes provide 84 grams of protein and 460 calories [31:27:00].
  • Benefits: Tastes like chocolate milk or melted ice cream (vanilla) [31:48:00], very easy to prepare [31:58:00].

Lunch/Dinner

1. Salmon and Cream Cheese Sandwich

A staple lunch for years due to its ease and macros [04:38:00].

  • Ingredients:
    • Ezekiel bread (or other low-calorie bread): 80 calories, 5g protein, 15g carbs, almost no fat per slice [05:05:05].
    • Fat-free cream cheese: Zero fat [05:43:00].
    • Low-fat lox (smoked salmon): Similar macros to chicken breast, mostly protein [06:15:00].
  • Preparation:
    1. Toast the bread (optional) [05:22:00].
    2. Mash the salmon into smaller pieces to prevent pulling off the bread in one bite [07:01:00].
    3. Apply cream cheese to the bread, then add the salmon [07:29:00].
    • Tip: Eat as open-face sandwiches with three slices of bread for fewer carbs overall [08:33:00]. Aim for approximately 4oz of protein lox per serving [08:37:00].
  • Macros (per open-face sandwich): About 30 grams of protein [08:50:00]. Three sandwiches provide 90g protein. Calories: 240 (bread) + 100-200 (cream cheese) + salmon protein [09:47:00].

2. Shrimp with Cocktail Sauce

A “cutting diet” staple due to its low calorie and high protein content [12:51:00].

  • Ingredients:
    • Peeled and cooked shrimp (frozen is cheaper) [12:57:00].
    • Cocktail sauce: 30 calories per 1/4 cup [13:23:00].
  • Preparation: Defrost shrimp (quickly under a sink) [13:13:00]. Dip shrimp in cocktail sauce [13:37:00].
  • Macros: Shrimp has “zero carbs and zero fat” [14:10:00], making it pure protein. The only other calories come from the cocktail sauce [14:21:00]. It’s very filling due to its volume [13:52:00].

3. Beef and Cauliflower with Secret Sauce

A classic “dieting” meal to increase protein and decrease calories [14:39:00].

  • Ingredients:
  • Preparation:
    1. Microwave the riced cauliflower [15:27:00].
    2. Combine light mayo, Sriracha, and sweetener to create a “fatty, sweet, spicy mayo” [18:36:00].
    3. Combine meat and cauliflower. Add the sauce bite-by-bite or by dipping a spoon with sauce to “stretch” the flavor [19:13:00].
  • Macros: The sauce provides around 140 calories for a pound of meat [19:31:00].

4. Tuna and Yogurt

A low-calorie, high-protein meal [25:00:00].

  • Ingredients:
    • Chicken of the Sea canned tuna (in water) [25:08:00].
    • Fage (or similar) yogurt, 3/4 cup [25:52:00].
    • Yellow mustard: Zero calories [26:33:00].
    • Optional: Pepper, celery, cucumbers for texture [26:56:00].
  • Preparation: Drain tuna. Combine tuna, yogurt, and mustard. Mix thoroughly [26:46:00].
  • Macros: 66 grams of protein and 300 calories from tuna [25:23:00]; 90 calories from yogurt [26:16:00]. Total: 84 grams of protein in less than 400 calories [26:21:00].

5. “Bro Nachos”

A higher-calorie, indulgent protein meal.

  • Ingredients:
    • Quest Cool Ranch chips: 140 calories, 19g protein per bag (considered lean for a protein bar equivalent) [33:31:00].
    • Hormel chili (no beans): 520 calories, 30g protein per can [33:55:00].
    • Fage (or similar) yogurt [33:18:00].
    • Salsa: 5 calories per serving, 50 calories for the whole container [34:08:00].
  • Preparation:
    1. Empty chili into a bowl.
    2. Add yogurt and salsa on top [34:58:00].
    3. Dip chips into the mixture to keep them crunchy [36:33:00].
  • Macros: Two bags of chips provide 40g protein [34:28:00]. One can of chili adds 30g protein [33:55:00]. 1.5 cups of yogurt adds 30g protein [35:29:00]. Total protein is around 100g [34:23:00].

Snacks

1. Jerky and String Cheese

Convenient “on-the-go” snacks [10:07:00].

  • Ingredients:
    • Original jerky: A small bag contains 60 grams of protein and less than 500 calories (480 calories) [10:30:00].
    • Light string cheese: Four pieces contain 24 grams of protein and 200 calories [11:13:00]. It has 2.5 grams of fat and almost no carbs [11:20:20].
  • Macros: Combined, these provide 84 grams of protein and 680 calories [11:29:00].
  • Benefits: Keeps well, easy to eat anywhere [11:42:00], and tastes delicious together [12:41:00]. String cheese is portion-controlled and easy to consume [12:16:00].

Extreme Protein (Low Calories)

1. Chocolate Egg Whites

This is an “unconventional” [00:00:00] way to get 100g of pure protein with zero prep [19:43:00].

  • Ingredients:
    • Ultra-pasteurized egg whites: A “tall boy” carton contains 100 grams of protein, exactly 0 grams of fat, and 0 grams of carbs [20:42:00]. Ultra-pasteurization makes them safe to consume uncooked [20:01:00].
    • Hershey’s Zero Sugar Syrup: 5 calories per tablespoon [21:16:00].
  • Preparation: Pour egg whites into a container, add desired amount of Hershey’s Zero Sugar Syrup, and mix well (e.g., by shaking with a finger on top) [21:28:00].
  • Macros: The entire carton of egg whites with chocolate syrup is about 150 calories [22:13:00].
  • Benefits: Pure protein, zero prep, and can be made as sweet as desired [22:24:00].
  • Pro Tip: Drink 95% of the liquid, as the last 5% might be gritty [21:58:00].

2. Microwaved Egg Whites

For those who prefer not to drink raw egg whites or need more volume.

  • Ingredients:
  • Preparation:
    1. Pour egg whites into a microwave-safe bowl.
    2. Microwave (e.g., 90 seconds for a cup of eggs) [28:30:00]. They will fluff up significantly [28:28:00].
    3. Add salsa on top [30:25:00].
  • Benefits: Creates a “mountain of food” for those with large appetites or on extreme diets [30:58:00]. Zero prep, zero skill, all protein [31:13:00].

3. Protein Cereal with Protein Shake

A protein-dense breakfast option.

  • Ingredients:
    • Premier Protein cereal (or similar “protein cereal”): One cup has 180 calories and 20 grams of protein [23:07:07].
    • Premier Protein shake (chocolate or vanilla) [23:42:00].
  • Preparation: Pour cereal into a bowl. Add the protein shake as “milk” [23:50:00]. For visual effect, pour shake first, then add cereal in scoops to maintain crunch [24:07:00].
  • Macros: Three cups of cereal provide 60 grams of protein [23:39:00]. Combined with a protein shake, this offers 90 grams of protein for around 700 calories [24:19:00].
  • Considerations: This uses whey protein, so it may not be suitable for those with dairy sensitivities [24:27:00].

These recipes offer simple, high-protein solutions for various meals and snacks, adhering to a low-prep, low-carb, and low-fat unconventional diet explanation framework.

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