I show you some of my favorite high protein, quick and simple recipes that you can make in your everyday life to help build muscle lose fat and stay in shape! some of these are meal prep recipes and some of these are some signature favorites that I have perfected over time! all of the the items come from my huge grocery hauls I’ve done at grocery stores and Costco!
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What is going on guys Joey Suggs here welcome to today’s video Welcome Back to the channel welcome to the channel if you’re new this is going to be a recipe packed video If you caught the last video it was a grocery haul and with that I shared a couple meal prep recipes
This one is going to be a little bit of a continuation of that but more based on just the everyday simple go-to quick recipes that you can make that are going to be high in protein low in calories some of them are meal prep recipes some
Of them are just some of my all-time favorites at any point where you learn something or you like something of the video make sure to press the thumbs up button it does help the video out quite a bit and if you’re new to the channel you want to see more recipe videos
Please get subscribed become a sug subscriber you’re not going to regret it now in the grocery haul video we did cover some breakfast meal prep recipes I have one more that I absolutely have been loving to make for breakfast recently so let’s go ahead and start with my signature at this point avocado
Toast all right first step is going to be get a pretty pink bowl and then a pretty brown avocado and I have this little cheat sheet uh avocado machine that you can just go ahead slice it in half that is a beautiful looking avocado and squeeze into the bowl now my
Signature recipe consists of some lemon juice nice squirt of that some salt a bit of a secret ingredient this is the Trader Joe’s Green Goddess dressing if you have cumin that’s a good additive too but I do not so I’m going to go ahead and just Mash this up all right
And that looks perfect right there and the last thing I like to add into the mix is some fat free feta I found feta is my favorite cheese to go on Avocado toast and it goes really well with the rest of the ingredients and this you just want to lightly stir into the
Mixture now we have our mixture for our vessel for the avocado we’re going to use these Thomas Bagel thins uh everything bagel seasoning 110 calories per Bagel really really nice I’m going to toss this in the toaster and while that toasts I’m going to slice up two
Boiled eggs I normally do three boiled eggs but these come in packs of twos these are from Costco and I’m actually going to slice them pretty thin and then take out all the yolks I don’t really need the yolk in this and it’s going to
Add a little more protein into it for a lot less calories not having the yolk all right our Bagels nice and toasted next step is assembly a beautiful thick shmear of avocado then gets layered on the eggs and as a final touch a drizzle of balsamic vinegar glaze I cannot
Explain to you how good this is on Avocado toast it makes all the difference all right people and breakfast is serve that does look beautiful by the way I’m telling you everything in this plays so nicely together I really feel like I’ve perfected the avocado toast at
Home like this is what I crave in the mornings now it’s so hard to beat the different flavor combinations one and the texture combinations just like I said play so nicely together uh definitely recommend using three eggs instead of two whenever I show you the calories and macros it’ll be with three
Eggs but for a breakfast and even if it’s nighttime outside still a very very good simple meal to have so for everything you see on the plate including three eggs instead of two uh 365 calories not bad that’s one calorie for each day of the year and when you go
Into the macros 23 g of protein a good amount of fat and a good amount of carbs once again a very good well balanced breakfast yeah for me this has been the go-to morning meal all around an absolute AB Banger it’s super simple to make really good calories and macros
Cannot go wrong with my signature avocado toast recipe on to some lunch items now one of them super super simple and really low calorie and high protein for what you’re getting and that’s what I want to start with I’m going to start with a carb counter tortilla really good
For the calories next a little bit of light mayonnaise some yellow mustard now I’m going to spread them around with a slice of thin cheese this is provol I sometimes use some fat free cheese slices uh but it doesn’t really matter use whatever you like next time for the
Meat I’m using just some Publix turkey and we’ll layer that on and because I don’t have much turkey I’m actually going to use some of this pepperoni as well pretty low calorie and pretty tasty for what it is next we’ll go ahead and grab a pickle spear just slap that right
There and we can go ahead and roll this puppy up all right that looks beautiful and just to try something new I’m going to go ahead toss it in the air fryer for just a couple minutes let it get toast it up all right and as we wait for that
I know you guys have been peeping the uh tlf white onwhite T-shirt but what you haven’t been able to see is the tlf paisley black on Gray mesh shorts both from tlf both have amazing deals right now everything on their website and their app so I’m really really good
Choices so make sure you’re checking out the link down below get yourself some good clothing save yourself some money and help me out along the way all right and just a few moments later we’re left with a nice crispy tortilla and you can tell that cheese is
Melted nicely in there as well all right so here is the final product I got some of the tortilla way so you can see it a little better looks pretty good yeah the combination of the pepperoni plus the turkey is nice but having that pickle spear that full
Pickle SP pickle spere in the middle that nice crunch that’s really what makes it um as well as a cheese melting because of the air fryer very very good all around so I only made one of these and for this 1 235 calories 23 g of protein so a really really good balance
There and you could easily meal prep these if you wanted to but they’re so quick and easy to make might as well just make them when you’re ready to eat them so so for the ease of it and for the calories and macro of it you have
One or two of these for lunch good to go for sure all right and time for lunch number two now and this one this one’s a specialty this is something I’ve been working on perfecting ever growing for quite some time it’s definitely a meal prep recipe it’s definitely a high
Protein recipe and it is at this point my signature tuna fish salad recipe even if you don’t like tuna fish stick with me I promise this one is just a little different and I think you might enjoy it first things first obviously tuna fish I’m using the canned tuna fish from
Costco and I’m going to use three cans total for this and it should make about five meals I think in all by the way this is completely strained dry I did not want any water in this now in no particular order we’re going to add all the ingredients first thing is going to
Be light mayonnaise and I’ll do five servings of that up next yellow mustard uh I like to add a lot of this as well next I like to use some sort of hot sauce add a little bit of spice this is uh a little different option for me but
I want to try it out and um this is obviously just to taste I’m just going to do maybe a couple tablespoons up next this is what I think really makes it amazing and that is no sugar added sweet relish and what’s nice about this is zero calories compared to normal relish
Which has a decent amount so I like to really load up on this as well next as always salt and pepper and you know what let’s throw a curveball in there I don’t normally do this but let’s Doss some diced jalapenos into the mix now the hardest
Part of the whole recipe time to stir it all up when it makes this sound right here that’s how you know it’s getting good and mixed up all right people that was probably the most simple recipe you’ll ever see on YouTube um and what’s nice about this
Is you can do so many things with it and add so many different things if you really wanted to um I’ve done it where I’ve added some like boiled eggs diced up put it in here really nice uh if you want to put some like fat-free cheese
The mozzarella or the feta goes really nice in here and then as far as eating it goes um you can eat it with carrot chips for super super low calories I personally my favorite way to eat it is with the pretzel crisps right here which are still pretty low calorie tastes
Delicious you can even make like a tuna melt with it do uh one of these Bagel thins right here put a tuna over top maybe a slice of thin sliced provalone over top of that put it in the oven for a sec I’m telling you this right here is
Such a versatile easy easy simple recipe you meal pre it and you have four or five meals for the entire week that is insanely insanely high protein um speaking of the entire recipe five servings came out 745 calories but with that 745 calories that comes with 126 g of protein which
Both of those sound like a lot but when you split it up into five that’s each serving being like right around 150 calories for 25 g of protein I can’t think of anything else higher protein than that it’s like an actual meal so just for the folks at home check that out right
There yeah it’s delicious it has a little bit of sweetness from the relish a good kick from the jalapenos the hot sauce the mustard plays in nicely with the mayonnaise and because you’re using all these other things beside just mayonnaise and you’re using light mayonnaise you’re saving so many more
Calories and you’re still getting the good consistency that you want to see from a tuna salad so even if you are a tuna salad hater I’m telling you try this out one time you will not be disappointed all right it’s now dinner time and I want to focus more on meats
And how I’ve just been prepping my meats and preparing my Meats depending on what they are because one I’ve really been enjoying them and two I’ve been making a lot of meat so you may be saying you have steak and steak but these are actually fillets I got these at Costco
And this is a certain one I bought in my grocery haul video so what I’ve done here cut it up into about 1 in cubes and it’s been marinating for a couple hours in a combination of some Wier Shire sauce and some of this Japanese barbecue sauce and
The reason why I went for that cubing is because it’s not the most tender meat so if you cut it up beforehand you’re going to get rid of some of that chewi and I’m going to go ahead and cook this in the air fryer going to kind of make it like
Habachi style so the first thing you want to do with this preheat your air fryer to 400 you want it to be preheated you want it to be hot when you put that steak in there and then we’ll go ahead and toss it in so by the way I bought
$73 worth of fillets it made 11 of these size steaks pretty good pricing from Costco and very simply I’m just going to use a combination of salt and pepper to start by the way I’ve gotten some questions on Where I got these salt and pepper Grinders they’re from Amazon I’ll
Leave a link down below for me if you want to check them out they’ve been pretty good for me so far and then last up I’m going to add some of these already minced garlic and your steak is seasoned and ready to go in the pan all
Right now for our chicken like I said it’s similar but there is one more step that I like to do I don’t like a big thick breast so to flatten it out I’ve been getting a really heavy roller and just well flattening it out so that’s
Much better and it’s going to cook a lot more even and a lot quicker doing it this way so I’ll do this for all three and season them the exact same way I did the steak now I don’t use it often but I’m telling you on filets some real
Butter in the pan is the way to go I just do a little bit of knife shavings in there and once this butter is compl completely melted in the pan then I know it’s time to put the F in I like mine about medium rare so I’ll probably cook
It for like 2 to 3 minutes per side and that should be fine all right 7 minutes later look at how these turned out beautiful crisp nice and brown that looks perfect that right there has a beautiful crisp around it and uh it smells amazing too
Crisp yes it may be cerin but I’m telling you you season it right you marinate it right you cook it right and it is delicious tastes like habachi steak that’s exactly what I was going for like habachi steak perfect fillets are finished it smells like Ruth Crisp
In this house right now I’m not going to lie to you but pan going back on the stove and with the juices left over from the steaks we’re going to cook our chicken all right I have the chicken cooking behind me but I have to try one of these fillets nice warm pink
Throughout so smooth like the texture of the steak is smooth how’s that taste 12 out of 10 all right and as this finished up look at how the chicken turned out beautiful Char and still looks very very juicy and well cooked all right so I have a full
Dinner in front of me so I paired up uh two of the small fillets with a half of the chicken breast and then the sweet potatoes that I actually made in my grocery haul video and then some green beans that I’ve shown before on the channel but it’s been a little while so
I’ve talked about pretty much everything else let’s talk about the chicken real quick I am obsessed with flattening out chicken breasts making them really thin and cooking like this they stay so moist all the way throughout you don’t get like a really dry part and then like a
Barely cooked part in the middle um the flavoring the crisp over the edges amazing with the seasoning and that touch of garlic oh man that is so so so good especially cooking it in that leftover butter that we used from the fillets it just all ties in so
So nicely together it’s so hard to beat a like a actual good homecooked meal extremely balanced extremely high in protein and you know exactly what you’re putting in your body I just I just drooled on my table talking about that obviously the Star has to be the fillets
Um so when you get get them from Costco they come really thick I just cut them in half I like mine thinner anyways and they cook better for me but they are incredible FS those potatoes I talked about in the previous video just bake these in the oven very soft really good seasoning
Them on them they’re very tasty and the green beans I cooked in a pan you actually put a little water in the pan and it helps them to like steam gets them nice and soft and then they sear as well get a nice crisp to them very very
Good like this now don’t get me wrong this is a a delicious meal a filling meal a large meal and with that com some serious calories and some serious protein uh when I just put everything in the phone we are sitting at 822 calories for this meal alone right
Here it is well balanced it is high in protein it does have 94 gam of protein in the meal that’s pretty insane um a good amount of fats and a decent amount of carbs honestly for an all around dinner meal something like this pretty hard to beat also on
The meal on the meal prep side of things now we have a ton of leftover steak a ton of leftover fillet and a ton of leftover chicken that we can use throughout the week in various amounts of recipes tossing them in salads or wraps or making meals very similar to
Dinner so just a few minutes of cooking gave us so much variety of proteins to use throughout the week that is awesome all right now you guys know I couldn’t leave you without a dessert and I think you know what’s coming cuz it’s been my staple dessert for quite some time now
At least since I got the machine and that is a ninja creamy but I’ve never shown you this recipe before and it might be my new all-time favorite starting it like all the other creamies with the fair life fat-free milk and about 350 gam of that now protein of
Choice this is transparent Labs strawberry milkshake protein and when you see what I’m mixing it with with the Jell-O it’s going to make a lot of sense so we’ll do about a scoop and a half of that and enter the magic powder we have sugar-free fat-free Jell-O cheesecake
Flavored we want about 5 to 7 G of this in here by the way I get this question a lot yes you can use gelatin it’ll have the same effect but just not the same flavor and that’s it we can go ahead and give this a quick blend and the saddest
Part of this recipe set this in the freezer overnight to get Frozen many unbearable hours later all right 24 hours has passed we have oursel a frozen solid creamy ready to be tossed in all right we’re putting this in and we’re going to put it on light ice cream so I
Ran that twice put some milk in after the first run and here’s what we’re left with look at that right there I’m just going to dip my finger in that that is insane so I’m going to make a little room in here now to add to the strawberry cheesecake I have a handful
Of some diced strawberries we’re going to put in here as well as one sheet of the honey made lowfat graham crackers these can just be crumbled in on top now we’re going to spin it one more time on the mix in and what we are left with people an absolutely beautiful full Pint
Of strawberry cheesecake ice cream now I will say I put a a little too much milk in on that Second Spin that’s on me I got a little heavy-handed but it still turned out really really good just has a little less uh thick consistency but we got the fresh strawberries in there
There’s a little bit of graham cracker I’m telling you I made this before with vanilla protein it’s good but using the strawberry flavored protein in this takes it to the absolute Next Level the gri pack in there adds a nice bit of crunch um it’s literally like you’re eating the crust and the
Inside and I guess the entire slice of a strawberry cheesecake telling you making an eating creamies never gets old and never ceases to amaze me of how good they always always end up turning out but then of course my mind just instantly gets blown off my head whenever I go and look at
The calories and macros this entire pint of ice cream with everything included in there it comes out to under 400 calories 383 calories to be exact pop into the macros and here’s where it gets crazy 62 gam of protein in this right here that is mind-blowing like absolutely insanely
Mind-blowing it’s like having a really big protein shake but in the form of a full pint of ice cream that you can have for dessert so I have multiple of these little containers and I just kind of meal prep them every so often with a couple different flavors and then I have
My mixins to top it off with later on but for a everyday quick easy dessert if you prep a little bit beforehand the creamies are 100% worth it so I hope you guys enjoyed this video with all of these awesome recipes that you can go enjoy make in your own life for your
Quick simple everyday recipes that you can have throughout the week if you did enjoy the video make sure to press thumbs up button for me you have no idea how much it does help the video out helps me out and if you’re not subscribed I don’t know what you’re
Doing it’s free to do the videos are going going to keep coming the content’s going to keep flowing so get subscribe become a subscriber and I will see you guys shortly in the next one peace if you Ro put your hands up yeah this the end