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These are the top five snacks you should be eating to get to single digit body fat in this video I’m going to show you my famous homemade protein ice cream that anybody can make these are snacks that I’ve been eating over the last 10 years that have allowed me to get into
This incredible shape at this point where we’re at single digit body fat and the main problem so many people have is the snacking when they’re in a caloric deficit so the foods I’m going to show you here are ones that are easy they’re repeatable they’re enjoyable these are
Snacks that my clients AB absolutely love Tori was eating cheesecakes and look at his transformation look at the transformation of Gary look at Shannon’s transformation and so many more these are the snacks that my clients ate each and every single day that made them feel like they weren’t on a diet anymore so
Watch this video to the very end so you see all of these recipes that you can include it that will allow you to build muscle cuz they’re all high protein and lose fat because they’re low and fat and they’re easy to do let’s start in with
Snack number one 13 day days out and I promised you guys that I was going to create a series showing you the best breakfast lunch and dinner and I’ve delivered and this is the last installment of the series and if you follow these five snacks you will be
Able to be in equally as good shape as I am because these snacks is what help me from going away from the cheat meals and staying consistent with my diet they are going to fit your calorie intake and you’re going to love them and I will
Tell you at the very end of the video where you’ll be able to find the PDF that contains all the recipes for all the videos I’ve shown you now before we jump into snack number one if you guys want me to make this a reoccurring theme that I show you five breakfast five
Lunches and five dinners and five snacks leave the video The Gentle thumbs up and say Dr Mike make this a recurring series and I’ll gladly make it but without further Ado the first snack I’m going to actually make six in this video the first one is a bonus cuz this is what
I’m eating 13 days out from my show it’s very easy to make it is by far the easiest one so ingredient number one we’re going to need Jello and ingredient number two we’re going to make chibani and if you have a sweet tooth this is
Exactly what I want you to go for now in each packet of Jello-O there’s eight servings one serving is 10 calories so in this entire packet it is 80 calories and in this Chobani fit high protein Greek yogurt there is a roughly 100 calories so let me show you how to make
This dessert what we’re going to need is the entire packet of Jello-O we’ll rip that open then you just need any Bowl you throw that in there right it is that easy now you’ve added the jello and first we we need to add 100 Ms of cold
Water that is 50 90 100 we mix well once it’s been mixed well then we want to add hot water and we want to add 400 mL of hot water 373 I’m happy with that and now we mix again and that’s ready right so now the Jello-O is prepared in this entire bowl
Is 80 calories and what’s amazing about it is that all of the 80 calories comes mainly from protein cuz Jello is mainly gelatin which is a protein so it’s one g of protein per serving so there’s 8 g of protein in here so now it’s prepared
We’re going to add the Jello-O into the fridge and then I’ll come back to it later and this is such an easy recipe now we have the yogurt shake well and you can choose any yogurt but I’m always going to go for something high protein
And this is how we make this now I would use a strawberry flavor I mean you can use any flavor but the brand I’m using a chbani stay fit there’s also Danon uh Light and Fit Greek yogurt also amazing we mix this well and now we’re going to
Add this topping to our Jello-O and this is an amazing dessert and it is extremely filling right so why I have this as my first meal or why I have this as the first snack is because it is exactly what I’m eating every day to look this way and obviously as I told
You guys you get very hungry being a single digit so finding amazing recipes like this will help you and then you just spread it around and then finally you can add any toppings you want you can add frozen berries or or you can add your fruit of choice what if we go with
Strawberries so we’re going to go for strawberri strawberries is what we’re going to pick 1 2 3 and if you guys want to go ahead and track the strawberries first you want to cut off the stem off of the strawberry and that is a beautiful 50 g of
Strawberries now we cut it up and now we add our strawberries and here we have half a kilo of a dessert a strawberry Jello-O and yogurt dessert which is absolutely amazing all for under 200 calories so 177 calories exactly and let me read you guys the exact macros and
Believe it or not this is a high protein meal so in this exact Bowl we have 177 calories there’s only 7.1 G of carbs in this whole Bowl 0.3 fat and 23 g of protein this is a must and this is why I want you guys to try this out give it a
Go so you just get Jello right 10 calories and then you add high protein Greek yogurt in there and then add the fruit of your choice and there you go so easy to make takes you 5 minutes all you can do is just have to prepare the jello
Ahead of time then come back to it for a lovely dessert especially beverage Sweet Tooth let’s now go into real number one the first one the first slack that was a bonus for you guys this is a high protein snack that you can make quickly
If you’re on your way to work and it’s very easy to prepare all you’re going to need is some rice cakes you’re going to need three egg whites in one whole egg and finally you’re going to need some lowfat cheese now this is for anybody
Who has a Savory tooth and I’ll show you exactly how to prepare it so number one we’re going to divide a whole egg and just get the egg whites in here so if you can just buy the egg white cartons that works perfectly much better than
This I am living in Malaysia and they do not sell carton egg whites unfortunately so that’s number one that is number two and all we’re making here right really is an omelet and this meal will be high protein you’ll get healthy fats from the egg yo and very low carb and again this
Is a snack now we have the egg white in there and we’re going to add one whole egg one whole egg add it and we’re going to beat it up and the reason I’m showing you guys this meal is that I know all my clients that I work with for breakfast
They want something quick easy on the go so that they can just take while they’re on their way to their office right so that’s prepared the egg whites are prepared and now we’re going to need a pan always always always if you’re still throwing on the olive oil or just adding
Oil Without Really tracking it I highly recommend you just go to a spray version you can use Pam spray or you can use fry light but this will drastically reduce the amount of oils that you’re putting in your meal I at a client once upon a time we’re working together for 2 months
And I saw all this food and it looked perfectly fine I asked him hey send me all a photo of everything and he wasn’t losing weight and then I said you know what send me a video of how you prepare the meal and I saw how he was doing it
What we did is all we did was we switched out the olive oil that he was spraying for a spray and he was losing more than 2 lbs a month so you will be you will be surprised how much fats and oil you’re putting into your day-to-day
Meal just by adding the olive oil without tracking so the pram spray is nice and easy this is just to stop it from sticking and now we will add make sure you get every gain in there it all counts and we’ll cover that now because you’re in a hurry while the eggs are
Prepared you’re going to take your three or four rice cakes now you can take the flavored ones any works I’ll open that up and all I’m going to need is four rice cakes and what’s amazing about this is that you can even take this meal on
The go you just need to have your eggs prepared right so the eggs are now prepared and then I’m just going to switch this off you see how quick that was and now I’ll just prepare the rice cakes right so and what we’re going to do is I’m going to add some lowfat
Cheese we’re going to open that up so now I’m going to use this base of the lowfat cheese and I just want a thin spread right on each one I don’t need it to be super thick so that’s one I’m going to take some more this one should
Have just just enough perfect so now we’ve added the cheese and all we need need to do now is add the eggs I’ll plate the eggs two and the last one now what I’ve done and this totally depends on you if you’re in a hurry you don’t have to but
I just cut off the edges just to make it look good for you guys now I’m going to just add some extra cheese on there right who doesn’t like cheese on eggs so I’m just going to spread that over each one it’s a nice high protein snack to
Have I’m definitely going to need more cheese and the final one the Third one you guys are welcome to add any garnish you like tomatoes onions spring onions and that’s what I’m going to use I’m probably going to add some spring onions on here then add whichever spice you
Like so I’m just going to add spice on here lightly and then finally you can never go wrong with some spring onions and let’s cut up the spring onions now add spring onions there you go that’s meal number two and this meal is amazing because of the macros it’s a good
Balance of good flavor and it’s also very easy to make you can make it on the go and you can go ahead and run you can just even just prepare the egg omelet on its own put that in a little tray and then just take the rice cakes with you
And you can have this at work and my clients absolutely love this the macros of this meal is 320 calories we have exactly 30 G of carbs 10 G of fat and 27 g of protein in general your main meal should be about roughly 50 g of protein
A meal right and for your snacks you want that to be anywhere between 10 g of protein to 30 G and this one being a 20 7 g of protein is just perfect and it’s these snacks exactly that allow my clients to stay in shape if they have a
Sweet tooth I have an answer for that if they’re in a hurry and they need something quick I have an answer for that and knowing these different types of recipes is what will allow you to make this entire thing a lifestyle versus a challenge that’s not sustainable and if that’s you you’ve
Been working your tail off to earn your six to S figure career you’ve taken care of your family you’ve taken care of your company and you finally want to be able to take care of yourself you want to double your energy you you want to be sleeping more and you’re finally tired
Of excuses you’ve tried the fat DS you’ve tried keto you’ve tried working with a personal trainer and none of those things work being able to work with medical doctors who have done this for over a decade personally I’ve done this for over a decade that is going to
Be your one guarantee to finally get your result if that is you and you want me to build this personally to your lifestyle go into the description of the video and fill out a short questionnaire to be able to work with me so I can get
All the data necessary we’ll jump on a call and I’ll tell you about the formula that I utilize called the DNA sequence it is a scientific sequence that I utilize so I can get a scientific answer for your problem and we’ll discuss this over a c so fill out that application
And we’ll get in touch with you but let’s move on into snack number two this is an amazing meal that is high protein that you’re absolutely going to love so watch this video till the end and you’re going to be able to utilize this every day so we’re just going to start here
And we’re going to prepare our main ingredients right so we’re going to have some spring onions and I want just a little baby tomatoes in there right small baby tomatoes that ready so just a little bell pepper here awesome so let’s make the omelet here again we’re going
To use three egg whites one if someone from Malaysia is watching this video please start selling egg whites and cartons and I want to know in the comment section down below by the time you guys see how this recipe is prepared if any of you have ever made eggs this
Way then one whole egg then we want to add ingredients in here so we have some bell peppers and tomatoes and we have some spring onion and now we beat it up mix it really well mix it well that’s ready so we spray let’s just wait for that to warm
Up a little bit and in between Pro tip guys clean when you can it’ll just save you so much time so now you’re going to add the omelet now as that prepares this is where the big difference comes in I want you to take two slices of bread
You’re going to add it in here you can use any bread it’s no big deal in my personal opinion too much of a good thing can be a bad thing and that applies to everything so if you like white bread go for it just make sure it’s within your Macros in the space
Like look at me I eat white bread so make a decision if you want to eat white bread if you want to use any other bread go ahead that’s fine as well now we spice accordingly right you want to take this here right let that toast on that
Side so we’re going to add AO as our main on one side here perfect and now we’re going to add the ham on the side finally we want to add a little bit of cheese when I mean a little bit but I mean one entire wedge and that is the
Cheese added and there we go so the macros of this meal is 399 calories for this snack 38.2 G of carbs 12.7 G of fat and finally 27 g of protein another easy one to make and it’s a nice and healthy sandwich you’re getting your high source
Of protein you have your source of micronutrients from all the veggies that we’ve added in there and you’re good to go very very quick to make and that’s what I particularly love about this snack video and again I actually have another five lunch ideas five snacks five breakfasts and five dinners if you
Guys want me to make another series with these leave the video The Gentle thumbs up and let me know but for all of you guys who stayed here till the very end I have left the PDF that has all the videos and all the recipes of this food
In the description below you don’t have to put in your name or your email or anything you will be able to just download directly and that’s a big thank you to you guys for sharing and for supporting these videos and if I see more I’m happy to do more so that is
That let’s go on to the next snack today is probably like the proudest day on my channel I’ve shown you how to make makeshift protein ice cream but I am going to show you how to make legitimate protein ice cream I promise you this will taste as good if not better than
Ben and& Jerry’s this is all you’re going to need the ingredients are some milk some whe protein and some Oreos we’re going to make peanut butter cups and Oreos protein ice cream now what you will need and why I’ve put it here at this point in the video is for everyone
Who’s going to be like well I don’t can for the ninja creamy that’s okay for the people who want to buy it like this is worth the investment especially if you want to diet cuz it’s going to keep you to your diet so this is how we make this
Protein ice cream you get this with a ninja creamy I am not sponsor anything but wow this is a game Cher for anybody who wants to get in shape and has a sweet tooth and you’re just going to make a protein shake but you’re going to
Make it in here so we’re going to add 200 mL of lowfat milk now if you have some calories to spare it is even tastier with some whole cream milk but 200 Ms and just to get a bit more volume right I’m going to put it right till
Here but I’m just going to add a bit of water right just to get more ice cream out of this and I’m just going to leave it there and you won’t taste the difference maybe I’ll just add a little bit more promise you you won’t taste the difference and choose your favorite
Weight protein the better the weight protein the better the ice cream is going to taste so any way protein works and I’m going to put in one scoop and cuz I’m in prep this has to be 33.5 to be sure it’s going to make it 34 35 I
Will take that and then you just mix and that it’s that easy Easy Like You the hardest part is done honestly so as a mixing this you can use any flavor of whe protein right you can think of you want Strawberry ice cream if you want chocolate ice cream if you want vanilla
Ice cream with something that you want to mix in anything right so that’s it I’ve made my protein ice cream I’ve just basically made a shake and I’m going to put this in the freezer and I’m going to leave it in the freezer for a day so
We’re going to put this in here an entire day has passed and this is the product this is what you get right and you have your protein I ice cream and this is what it looks like now we’re going to go to the ninja creamy and
First thing is we’re going to make our ice cream and you guys are going to see the consistency of this thing so we’re going to add that in we’re going to click the ice cream Function now we check I want to add a bit more milk to make it a bit more creamier so we’re just going to add a bit more milk to make it creamier and we will use the light ice cream function cool so we did a respin let’s see what
It looks like that looks amazing look at that and you can tell like look at its consistency you can tell and see that that is ice cream that is true proper ice cream and it tastes amazing now the final part we add our Oreos so in this
Case and that’s just to give it more flavor give it a bit more crunch also guys give your boy a thumbs up I’m making these videos I haven’t had Oreos in over a year so I’m salivating making these videos for you guys 13 days off from show crush them and then just put
It in the middle and I’m I’m just going to press them so it can just go so it can mix well final ingredient added and what’s cool is we’re just going to put in the mix in feature so for the Moment of Truth wow look at that and we have our peanut
Butter cups cookies and wow that’s peanut butter cups cookies and cream ice cream like this is a an Oreo McFlurry that you made at home so the macros for this ice cream and mind you this is a pint so it’s the same size as a Ben and
Jerry’s with real Oreos in there it comes out to exactly 361 calories right that is 34 G of carbs 9.3 G of fat and 35 g of protein wow and we have real cookies in here in oreos and for you guys are asking this entire creamy costs about $260
Well worth the investment if you and someone else in your household are trying to get into shape each invest $130 if there’s three people in your household who wants to get into shape you even invest less like $100 or like $80 each and you guys can all eat ice
Cream every day and get in Better Health that’s an amazing investment I would say and that is our protein ice cream the next snack is very easy to do you can prep it on one day and prep it for the entire week is why I love the snack a
Lot so what we’re going to make is Pro protein egg white bites what you’re going to need is your garnishes so here we have tomatoes bell peppers green peppers and red peppers we also have spring onions some high protein ham chicken ham we’re going to use five egg
Whites and one whole egg so first we’re going to make the Omelette mix so first we’re going to need five egg whites and again I’m doing it the old school way you guys can just put it in an egg white Carton and this will save you so much
More time now all that’s left is to add the mix and all the veggies and the garnish that you’re going to add to your egg white bite so we’ll add that in there and now we mix and then I’m going to add the spice that I want mix well
Perfect so that is ready and then we’re going to add some more chicken ham on there right lean chicken so I’m going to have four now Pro tip for everybody you’re more than welcome to use the muffin trays that people normally use I would recommend the rubbery ones that
You can get but I’m going to just prepare it in the air fryer very very easy to make so I am now going to take four of these and then you want to spray inside of them right just so it doesn’t stick spray and then we want to divide
Accordingly and now we’re just going to add our ingredients there we go then finally our source of protein and then I’m just adding the ham in there and you can add this however you want know since I’m a chef I need to make sure that the the presentation’s on point now we will
Add these into our air fryer trays and again if you want to make more you can just use it and bake it in the oven and you can use multiple and we’ll just take take this turn it on air Fry and look at this we have our egg white bites and that looks lovely man and what’s nice you can put this away way eat it later I’m going to add cheese on there and I’m going to use this low fat cheese so and again if you guys you
Guys don’t have to use this particular cheese you can use any you can use any cheese of your choice anything that’s um lower fat in terms of cheese and in here we have 10 carbs nine fats and 40 g of protein for four of them and that is 298
Calories and very very easy to make so per it’s 74.5 calories and you can make multiple you can make eight you can make 20 and you can have this throughout the week and just put them in a vacuum sealed container for them to stay fresh but look at that that is an amazing
Snack to have if you like your food’s a bit more Savory add whichever spices you like you can add your barbecue sauces high protein low carb low fat like what more can you ask it’s one of my favorites that I’ve always loved having as a and again remember all of this is
In the description below as a PDF for you and again if you want me to build a plan like this for you and I have so many more recipes like over a thousand and I’ll pick the ones I know will work for you fill out the application to work
With us in the description below cool so next and final meal we are now at the conclusion and I know you guys are very sad but I’m going to show you guys how to make chicken nuggets high protein chicken nuggets so all you’re going to need is two toasts lean ground chicken
And I’m going to show you the rest so because we’re going to use this as a coating I’m going to toast this right and I’m going to be using the processor with that while that’s in the toaster so for the lean ground chicken we have
Exactly 200 g of that and I’m going to spice accordingly so I’m going to add some spice there we’re going to use some lemon pepper seasoning okay cool that’s enough lemon pepper then we’re going to have seasons all seasoning and then some mustard and now we just mix our
Seasoning so that has been seasoned and spiced up so we we’ll come back to this later okay so toast is ready we’re going to just use any my my trusty food processor that I usually make my cauliflower rice with with and we’ll take bread Numero Uno bread numero do by
The way do you guys know I’m half Cuban and Spanish is my first language okay let’s go let’s go so there we go and now we have our breadcrumbs now we can make our chicken nuggets well let me put a bit so I’m going to the only downside of this meal
Is my gains want to stay on my hand and not in this and that was actually very quick to prepare so quick now we’re going to prepare it in the air fryer usually you would put this in oil and have it cooking in the oil you don’t
Need that air fry does a better job and actually right before just so it gets nice and golden for you put that in there and then our final meal is the chicken nuggets and for this snack the macros come out to be exactly 200 90
Calories in here we have 18.5 G of carbs 3.2 G of fat and 48.9 g of protein more than welcome to add some tomato ketchup if you want to or any spice of your choice but that is our last meal let me try it out this is my first meal of the Day wow wow that was so good well damn and that is the end of the video first we have our jogurt and again very very easy to prepare we have our rice cakes with The Omelette that we prepared we have our egg whites toast that is very very
Tasty our protein ice cream and then finally our egg white bites and that is the snacks video for you all of these are very high protein modate carb low fat let me know in the comment section down below if you guys want more of these and I’m happy to make for you
Leave it with a gentle thumbs up and if I see it’s like wow you guys love this I will make a whole new season I’ll call it season 2 with five breakfasts five lunches five dinners and five snacks and I’ll create another PDF all you need to
Do is leave a thumbs up for it but I leave it there if you want to work with me link in the description and if you want that PDF Link in the description too goodbye