Meal preparation tips

From: alexhormozi

For those aiming to build muscle or diet, these 12 protein-packed recipes require minimal time and preparation, focusing on high protein with low carbohydrates and fat [00:00:05]. Many of these ideas facilitate fitness maintenance with simple nutrition and can be integrated into a daily routine and productivity strategies.

Breakfast Options

The 100g Protein Bomb

This protein-rich breakfast option is designed for zero prep and uses common household ingredients [00:00:39].

• Ingredients:
  • Fage 0% fat yogurt (or similar brand) [00:00:48]
  • Crystal Light (fruit punch or berry flavor recommended) [00:01:28]
  • Fruity Pebbles cereal [00:02:32]
• Macros: The Fage yogurt alone contains 94g of protein and just under 500 calories [00:00:54]. A cup of Fruity Pebbles adds 140 calories and 30g of carbs [00:02:44]. When dieting, half a cup of cereal can be used for 70 calories and 15g of carbs [00:03:38]. The full breakfast can be a filling 500-calorie meal with almost 100g of protein [00:03:44].
• Preparation:
  1. Add about half a packet of Crystal Light (meant for a pitcher) to the Fage yogurt cup [00:01:42].
  2. Mix thoroughly in the cup or a bowl [00:01:50].
  3. To keep cereal crunchy, sprinkle a layer on top, eat that layer, then add more as you go [00:03:08].

Cinnamon Toast Crunch Yogurt (Variation)

• Ingredients:
  • Fage yogurt [00:29:08]
  • Vanilla extract [00:29:13]
  • Fake sugar (Stevia or Splenda) [00:29:16]
  • Cinnamon Toast Crunch cereal [00:29:24]
  • Optional: Cinnamon for dusting [00:29:33]
• Preparation: Mix vanilla extract and sweetener into the Fage yogurt. Top with Cinnamon Toast Crunch [00:29:13].

Chocolate Egg Whites

This method provides 100g of protein with zero fat or carbs [00:19:44].

• Ingredients:
  • Ultra-pasteurized egg whites (e.g., “tall boys” containers) [00:20:00]
  • Hershey’s Zero Sugar chocolate syrup [00:20:16]
• Macros: The entire “tall boy” container of egg whites provides 100g of pure protein [00:20:47]. Hershey’s Zero Sugar syrup is 5 calories per tablespoon [00:21:19], with minimal calories overall [00:21:12].
• Preparation: Pour egg whites into a container, add desired amount of Hershey’s Zero Sugar syrup, and mix well [00:20:38]. Drink directly from the container [00:21:29].
  • Tip: For best results, drink 95% of the mixture and leave the last 5% due to grittiness [00:21:56].

Microwaved Egg Whites with Salsa

If you prefer to eat your egg whites, they can be microwaved for a voluminous meal [00:28:20].

• Ingredients:
  • Egg whites (chocolate or plain) [00:28:06]
  • Canned salsa [00:30:05]
• Preparation: Microwave egg whites until they fluff up (typically 90 seconds for a cup) [00:28:27]. Add salsa on top [00:30:25].
  • Note: Cooking a whole “tall boy” of egg whites creates a “mountain of food” ideal for those with large appetites or on an extreme diet [00:30:54].

Premier Protein Cereal

• Ingredients:
  • Premier Protein cereal [00:22:57]
  • Premier Protein shake (e.g., chocolate flavor) [00:23:44]
• Macros: One cup of Premier Protein cereal is 180 calories and 20g of protein [00:23:07]. A Premier Protein shake is 30g of protein [00:23:44]. Three cups of cereal with one shake yields 90g of protein and 700 calories [00:23:37].
• Preparation: Pour cereal into a bowl, then add the Premier Protein shake. To keep cereal crunchy, add one scoop at a time [00:24:07].

Fairlife Protein Shakes

• These pre-made shakes are a quick and easy protein-rich breakfast option [00:31:22].
• Macros: Two shakes provide 84g of protein and 460 calories [00:31:27].
• Taste: They taste like chocolate milk; vanilla flavor is compared to melted ice cream [00:31:48].

Lunch & Dinner Meals

Ezekiel Bread Salmon Sandwich

A staple lunch meal, eaten daily for years [00:03:37].

• Ingredients:
  • Ezekiel bread (or other low-calorie bread) [00:04:46]
  • Fat-free cream cheese [00:05:42]
  • Low-fat lox/salmon [00:06:15]
• Macros: One slice of Ezekiel bread is 80 calories, 5g protein, 15g carbs, almost no fat [00:05:04]. Salmon has similar macros to chicken breast (high protein, low fat/carbs) [00:06:23]. Aim for around 100g of protein per meal [00:08:27]. Three open-face sandwiches can provide about 90g of protein [00:08:31].
• Preparation:
  1. Toast Ezekiel bread (optional, but recommended for crunchiness) [00:05:22].
  2. Mash the salmon and fat-free cream cheese together [00:07:01]. This prevents the bread from getting soggy and makes the salmon easier to eat [00:07:39].
  3. Spread the salmon-cream cheese mixture onto the toasted bread [00:07:29].

Shrimp with Cocktail Sauce

An easy, high-protein meal, especially useful for calorie-focused dietary strategies.

• Ingredients:
  • Peeled, cooked shrimp (from freezer section for cost-effectiveness) [00:12:55]
  • Cocktail sauce [00:13:20]
• Macros: Shrimp has zero carbs and zero fat; it is pure protein [00:14:10]. Cocktail sauce is low calorie (30 calories per 1/4 cup) [00:13:23].
• Preparation: Defrost shrimp under running water [00:13:13]. Dip shrimp in cocktail sauce [00:13:37]. Shrimp provides volume and is filling [00:13:52].

Lean Ground Meat with Riced Cauliflower and Secret Sauce

A classic meal for calorie-focused dietary strategies and boosting protein intake [00:14:39].

• Ingredients:
  • Leanest ground beef (93/7 or 96/4), ground turkey, or ground chicken breast [00:14:46]
  • Microwavable riced cauliflower packets [00:15:15]
  • Secret Sauce: Light mayonnaise, Sriracha, Stevia/Splenda [00:16:00]
• Macros: Light mayo is about 35 calories per tablespoon [00:16:44]. Sriracha and artificial sweeteners add minimal to no calories [00:17:52].
• Preparation:
  1. Pre-cook a batch of lean ground meat for the week [00:15:34].
  2. Microwave riced cauliflower according to package directions [00:15:27].
  3. Mix light mayo, Sriracha, and Stevia/Splenda to create a “fatty sweet spicy mayo” sauce [00:18:31].
  4. Combine meat and cauliflower. For optimal flavor distribution and calorie stretching, dip your spoon or fork into the sauce before taking a bite of the meat and cauliflower [00:19:01].

Tuna with Fage Yogurt and Mustard

A super lean and high-protein meal.

• Ingredients:
  • Canned tuna in water [00:25:08]
  • Fage 0% fat yogurt [00:25:50]
  • Yellow mustard [00:26:31]
  • Optional: pepper, celery, cucumber for texture [00:26:55]
• Macros: One can of tuna provides 66g of protein and only 300 calories [00:25:23]. Tuna, like most seafood, is a very lean protein source with virtually zero carbs and fat [00:25:37]. Three-quarters of a cup of Fage yogurt is 90 calories [00:26:16]. Yellow mustard has zero calories [00:26:33]. Total for the bowl is less than 400 calories and 84g of protein [00:26:21].
• Preparation: Drain tuna, combine with yogurt and mustard, and mix well [00:26:44].

”Bro Nachos”

A flavorful and high-protein meal or snack.

• Ingredients:
  • Quest Cool Ranch chips [00:32:48]
  • Hormel chili (no beans for more beef) [00:33:06]
  • Fage 0% fat yogurt [00:33:18]
  • Salsa [00:33:26]
• Macros: One bag of Quest chips is 140 calories and 19g of protein [00:33:31]. A can of Hormel chili is 520 calories and 30g of protein [00:33:49]. Salsa usually has minimal to no calories [00:34:08]. Two bags of chips, one can of chili, and 1.5 cups of yogurt can reach about 100g of protein [00:34:26].
• Preparation:
  1. Combine chili, yogurt, and salsa in a bowl [00:36:28].
  2. Use Quest chips for dipping [00:36:33]. This keeps the chips crunchy [00:36:35].

On-the-Go Snacks

Jerky

• Macros: A typical bag of original jerky can have 60g of protein and less than 500 calories (e.g., 480 calories) [00:10:30]. This makes it a good easy protein snack [00:10:42].

Light String Cheese

• Macros: Four pieces of string cheese provide 24g of protein and 200 calories [00:11:13]. It contains 2.5g of fat and almost no carbs [00:11:20].
• Tip: Don’t be fooled by the small size; six string cheeses are equivalent to about 12 bites of cheese, not a large quantity [00:12:12].

Jerky and String Cheese Combination

• Macros: Combining a bag of jerky and four string cheeses provides 84g of protein and about 680 calories [00:11:25]. This combination is a convenient easy protein snack that keeps well for on-the-go consumption [00:11:42]. The salty jerky and creamy cheese complement each other [00:12:39].

These recipes prioritize high protein, low fat, and low carbs, with minimal preparation time [00:36:44]. The focus is on maximizing deliciousness and meeting protein goals with convenience [00:36:52].