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The five best lunges to be able to lose your belly fat over the last decade I have practiced one thing that has allowed me to consistently see results and then the second thing I do is eating these Foods here that have massive benefits to be able to lose your belly
Fat the first thing that I do that has allowed me to see the success I have is number one I practice intermitted fasting so I basically will skip my breakfast then the second important thing I do is I make sure that my lunch is high protein so the intermitted
Fasting will help me with maintaining a caloric deficit which is important important to lose your belly fat but these high protein meals carry three important factors they’re easy they’re enjoyable and they’re repeatable and it allows you to do this for the rest of your life you’re not going to lose your
Belly fat in a week or in a month it’s going to be by doing it consistently over the next couple of months and these Foods here will show you how to do that they’re all over 50 g of protein which will help you build muscle it will boost
Your metabolism and it will also keep you Fuller for longer helping you stay in a caloric deficit these are the same foods that I give to my clients so why watch this video to the very end so you can see how to prepare and how to use
These five best lunches in your entire diet so you can also lose your belly fat let’s not waste any time let’s move on into meal number one meal number one is a lunch I absolutely love for a few reasons it is low carb low fat and very
High protein it’s something you can take on the go so the ingredients we’re going to need is also very simple two bell peppers 300 G of 97% lean ground beef and some onions and some balagan let’s get started cool so and while that warms up so we’re going to use just a spray
Right it’s low calorie and this way we’re not wasting any of our calories just so it doesn’t stick and that’s all you need and we’ll start off with adding some onions that will get to a brown color yep so we’re going to get the onions caramelized first and while the onion is
Caramelizing we want to remove the crown of the bell pepper and the insides just so we have the base inside ready you go and then we just want to cut the insides out nice and Easy now we have two empty bases of the bell Pepper so while this is still caramelizing to the side I’m going to add the lean ground Beef and this is a pro tip a lot of the meals today you’ll see consists of a lot of lean ground beef so if you do decide to make two or three of all the recipes I’m about to show you then you can cook your
Lean grum beef in bulk and then just use that but usually when I’m on a competition prep I like preparing all of my protein sources and I know in terms of dieting that’s half of the battle done now let’s mix these all together and there we go we’re getting
That flavor of the caramelized onion starting to mix with the lean ground beef lovely lean ground beef is ready now the next step is the hardest step take your bell pepper and fill it and you want to pack that in there beautiful and we’re going to use the air
Fryer to prepare it we’re going to take the next one fill that up and what’s cool is that the heat of the lean ground beef will cook the bell pepper from the inside perfect now we add this into the air Fryer so we’re going to put this for 10 minutes first we want to air fry we’ll have that at 180 and then we’ll do it for 10 Minutes and this takes 50 minutes to prepare 5 minutes with a lean ground beef and then the 10 minutes of putting it into the air fryer but it’s something that you can create and make it in even less if you meal prep the Ling ground beef the macros for this beautiful meal
Comes out to 467 calories that is 25.8 g of carbs 12.6 G of fat and 67.7 g of protein now when you’re preparing your lean ground beef you can add bnes and you can add any different sauce that you like just to give the Ling gram beef some spice
And what I’ve added on here is some parin sauce just just to give it a little bit more flavor and that’s two of these and you can even make more just to add a little bit more volume but that’s meal number one 15 easy minutes for a
Lunch and you want to keep it low carb this is for those guys who are eating about 100 to 150 g of carbs every meal let’s move on into meal number two meal number two is something that I will always compile especially as a lunch that fits my ER method easy repeatable
Enjoyable and the macros for this are fantastic so we have the ingredients here let’s get started we’re going to make Dr Mike’s English Mac let’s get started so here we have 250 g of beef and with any Burger the sauce actual sauce is actually getting a good Liam
Ground beef right one that allows you to hit your protein but save yourself on the fats so we’re going to take this lanr beef Here spice it well we’re going to use some Season O and then we’re going to use some garlic steak seasoning mix it well and now we’re going to make the Patty cool two perfect patties we now have 250 g of lean ground beef into two English size muffin patties now we’re going to
Use the English muffins use them for size verification look at that perfect and now we just cut it so that when the time comes to toast them they’re ready English muffin number two right in the middle and what I personally like taste-wise what I love about English
Muffin is the thickness and the quality of the bread all right so we want to use a lower temperature so that we get the burger to cook all the way through right going to put that on there and while that prepares let’s also get our garnishes ready today for sure we need some Onions so we have our onions that we’re going to use then let’s get the tomatoes ready so we’re going to also use tomatoes and you can use any garnish that you like then I like using this lettuce we have all the base ingredients ready so a quick recap of all the
Ingredients I’m going to use two cheese and this is going to be the Laughing Cow Cheese that is light cream and this is low fat we have our lettuce here two English muffins onions some tomatoes and we’ll also be using chocolate pickles so now I will take the
Onions and then later on I’m going to toast the Buns so the burgers are Ready now we’re going to spread the cheese I like it nice and thick on that nice toasty bread and this is amazing if you’re ever feeling like you’ve been on your diet for a long time this will just give you that mental break and it still hits your
Macros what I also love about this particular meal is the thickness of the bun so you really do get a lot of protein per bite and adding the caramelized Onion and now you can just add whichever garnishes you like so we’re going to use 50% reduced Sugar We’re Going to add some tomatoes and then finally if your pickles fan it’s weird enough I don’t know when I was younger I was never a pickles fan but now I am
And that is Dr Mike’s English muffin burger Dr Mike’s English Mac comes to a whopping 577 calories for both so half the calories for one of them and that comes out to 52 G of carbs 13.8 G of fat and 64.9 g of protein so again plus 50 g of
Protein in these two meals and what I love about this is that if you’re ever feeling like you’re craving for a food or you want a burger you can make this home version the big difference here is that you’re making the pat yourself you’re getting so much more meat and
Protein per bite and again it tastes like a cheat meal so I highly highly recommend this and what I like about it too is you can pack it in your lunch take it with you to work take it with you anywhere I was eating this in Dubai
On holiday right just instead of eating out so give this a go very easy to make let’s move on into meal number three next meal is called a Big Mac Taco it’s also very easy to make and the final one’s using mean ground beef as a lunch
Right so when I made this series I wanted it quick and on the go and by the way if you guys want me to turn this entire video series of the five best lunches snacks dinners and breakfast and make it an entire series and then create
A PDF with the recipes and all of that leave the video The Gentle thumbs up and then comment down below Dr Mike create the PDF if you have have recipe suggestions that you’d like to see it let me know in the comments and who knows you may even just come out with a
Free cookbook so you don’t have to go and spend it somewhere else and you have a full view of how to make it and all the macros now the primary ingredient again is going to be lean ground beef and for those of you if you need to use
An eye test the more red and the less white streaks you see in your lean ground beef the leaner it is right so the white streaks are usually fat so the more red it is the leaner it is right we will mix and spice our Bean ground beef
Right to make our Big Mac Tac we’re going to add a bit of garlic seasoning steak all seasoning just a little bit of that now we mix now you’ll see how easy this meal is to make we’re going to take two low carb wraps so this is low carb wrap number
One and this is very important with the way we make it and the style we’re about to use so I’m just going to half the lean ground beef and all you need to do slap it on here but we are going to spread this out as nice and thin as we
Can and remember that when you’re cooking it the beef is going to shrink just cuz it’s going to lose a bit of moisture don’t be afraid to separate it well almost like a pizza and we’re going to do the same thing and this is so quick and easy guys
If you’re on the go like there’s no excuse and literally the hardest part is done now we cook it so let’s take the first one Look at that beautiful perfectly Cooked that’s want it and while that’s preparing the second one we can now start adding the garnishes that we like right bited onions right we’re going to add some light mayo tomato sauce beautiful so um while the other side Cooks now I’m going to add pickles some tomatoes are you hearing that
Crunch and then the second one here we’re going to add a bit of panise which is kind of like that special sauce that they use in a Big Mac and here we have our low carb Big Mac Taco 300 calories a piece so 600 calories in total on the plate that
You’re seeing in front of you the total macros come out to be 28.2 G of carbs 19.6 G of fat and 63.7 g of protein again it’s satisfying all those things that fall in the ER method and very very easy to prepare but also look at that
Just listen to the crunch that you’re going to get from it it’s going to be very very enjoyable also super high protein that’s why I say to people it’s easy to get 50 g and above let’s move on to meal number four meal number four is
Going to be chicken tenders so you can make a lot of this you can maybe have this as a snack when you’re watching movies with your family and as a lunch and very macro friendly so here we have 250 g of chicken breast we’re going to
Cut this well just going to cut in the middle here and just cutting the chicken breast into a few pieces here lovely now we have our chicken breast cut the next thing we’re going to need is the rice cake and we’re going to take two rice cakes to make our
Batter now the rice cakes I’m using a sour cream black pepper and rice cakes just for a little extra flavor for now I’m just going to take two and then just add it to your food processor or to your blender add that in here looks good to me but I’m going to
Add a bit of spice in here okay so now we have the batter so let’s take our chicken breast and you know what I’m going to spice it right here so now that this is well spiced I will add it here and I’m going to break the whole egg now we’re going
To mix well take our chicken strips and then just spraying into the air fryer just so they don’t stick what I like about this as well is that the rice cakes already have flavor to It chicken tenders are a go and into both air frers we will sink and then we want that in there for we want to air fry it 180° and then we’ll start it for let’s do 12 minutes and they are Ready so our chicken tenders are done what I like about these is that you can quickly prepare them and then throw them into the air fryer go away for a couple of minutes and come back in something to eat very very high protein low carb with that being said the macros here 472
Calories which comes to a total of 14.4 G of carbohydrates 14.5 G of fat and then for protein at 65.7 now if you want to save yourself on the fats you can actually just use the egg whites right if you just want to have the egg whites
To be able to get the batter over it but what an amazing snack or lunch to have high protein keeping your carbs low and if you have a little bit of fats around but let’s move on into the final meal and the final one is a healthy chicken
And rice bowl let’s get straight into it so here we have our chicken breast at 250 g and we’re just going to prepare that already just season the chicken Breast and while we make the chicken breast we will prepare with the Salad [Applause] okay so now we have all the ingredients to our chicken and rice bowl so our base will be the iceberg lettuce as our base then we’re going to add the rice and this is 50 g of uncooked rice right and we’re just going to add this here to the
Base of the salad as our carb source and now we add all our other Ingredients there you Go and the final meal is our chicken and rice salad bowl here we have 475 calories 40 G of carbs 6.5 G of fat and 60 g of protein this is a giant bowl of micronutrients and macronutrients you’re hitting your protein it’s a good source of carbs and you’ll also be feeling full
But I added this meal here just to give you some more variety and to make your salads a little bit more fun I’ll leave this one here let me show you guys what all the meals look like these are my top five lunches all of these meals you’re
Seeing in front of you have a minimum of 50 g of protein which is going to help you with building muscle it’s going to make you feel full and it’s also going to help with boosting your metabolism M by increasing your thermic effective food which is the fancy of saying it
Will take your body more work to break down that protein what I also like about it is that it’s fun it’s familiar you’re eating a taco rrap you’re having your burger you’re also having fun snacks with a bell pepper and then finally you’re keeping it classic with a chicken
And rice bowl but just adding veggies here that will make it feel healthy this reminds me of like a poke Bowl but with chicken breast instead you can go for salmon if you like and then this one is a very low carb chicken tenders meal
That you can have and you can cook a bunch of this and take it with you on the go all of these you can put in a container and then take it with you to work so I was thinking about the CEOs I was thinking about the guys who have to
Go to their office I was thinking about all my clients and you guys can text me if you guys want me to make this adjustment for you and your plan but I was just thinking of all of you guys so again I’ll leave the video here if you
Want me to make this a series to put it into a PDF that will show you the ingredients show you the macros and then quickly to click on a link that will take you to to the portion where they’re making this food leave the video The Gentle thumbs up and comment down below
Dr Mike make the PDF when it’s created come back to the video and I’m going to put it in the description of the video Once the videos are done if you guys want that but I’ll leave it here