In this video, you’ll learn how to prepare 5 Delicious Meals To Lose Fat.
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the five best breakfast meals to be able to lose your belly fat your love handles and your chest fat the reason they’re the five best is because it’s according to a method that I developed called the E method it has to be easy it should be repeatable and enjoyable what’s extra special about all the meals I’m about to show you is that they’re very high protein each meal will have at least 50 g of protein and the main reason why is we know protein has three crucial benefits that is important to be able to build muscle and lose fat number one protein will give you the amino acids the building blocks to be able to build muscle the second thing that’s amazing about protein is that it’s extremely satiating so if you decide to have breakfast you can have a late lunch or a late dinner because you’ve had so much protein in your first meal which will also help you be in a caloric deficit which is exactly what we want when we want to lose fat and then finally protein can boost your metabolism it does this fancy thing called it has the highest thermic effect of food which is a fancy way of saying it requires your body the most amount of energy to break down protein let’s not waste any time let’s move on into the first meal and I’m going to show you how easy it is is and it’s probably my favorite so we’re going to need a weight scale and we’re going to need seven whole eggs now you can totally use egg white cartons fortunately where I live they don’t have that so we’re going to have to do it the old school way and I find it pretty therapeutic but then again I might just be weird because I’ve been doing this my whole life so going to crush that here and I also just find having a habit of putting my food on a scale all the time to be extremely useful right that way I always know mik is the food on the scale and everything is being track it gives me a piece of Mind as as well here it shows here that in one whole egg it’s 45 G right so I can always make a reference for that so in one whole egg there’s 45 G of egg whites you guys can see that I’m the veteran of doing this that is number three this will be egg number four let’s get that egg white in there and in total we got 294 G of egg whites but did you know the most nutritious part of an egg is going to be the egg yolk it contains a lot of minerals and vitamins that are extremely crucial for us that is also amazing for muscle building so what I like doing so that we can still take advantage of that instead of having seven whole eggs in here I’m just going to take one so I can still have some of those healthy fats in here so I will throw in the whole egg into this one and voila and now we can make our omelette now we’ll Whip It Excursion you’re going to put a little little bead a little bit if you have the macros for it you can add a dash of milk because I put so little I’m just going to add a little dash of it is so negligible in terms of macros that it won’t even make a difference so I just like adding a little bit of milk it will add just a bit of creaminess to the egg white omnet when you make it right voila that’s ready so another Pro tip what I see a common mistake is is adding too much olive oil or any of your oils right especially if you’re just going to do it in liquid format and the idea of adding the oil is just so the food doesn’t stick to the pan that’s all you want you don’t want to spend your precious fats on just adding it to the pan so so what I highly recommend is a Pam spray oil which will be about zero calories right according to spray or you can use one p spray by fry light and vo that’s all you need I’ll whip it one more time and then I’ll add it on here Pro tip is clean your dishes while the food’s cooking it’ll save you time it’s a good habit to have so something that I like doing as well right just to make sure that your meal is Fluffy is you just want to fold them in to each other like that you just want to do this a few times and this gives the meal some I like I like the thickness of it now that’s done and then what we need four slices of toast we’re going to put in a toaster as we get to the final stage I’m going to cut up some spring onions cuz who doesn’t like spring onions right you can fold these up a little bit I’m going to use them throughout open you so anything else I like doing is I’m going to add this cheese and because we’re going to have four slices something another Pro tip because the toast is hot and you don’t want it to get moisture put it like that in a triangle and it will retain the crunchiness of the toast so let’s do this going to go take some cheese here I’m going to apply like a thin amount of the cheese on the base and this cheese here that I’m using is very low calorie super so I’ll put that there now we’re just waiting on the next next one so I’m going to add spice and you can add any spice you like calories on spice is negligible and just be consistent about how much you add spice has being added another Pro tip is I like adding spice onto food once it’s prepared why cuz if I added spice into the actual egg you may not even taste all of that what happens is you add spice during preparation and then you add more spice after you’ve prepared it so you could taste the flavor and that’s how you double your sodium intake so I just like putting the spice on the surface of the meal and that’s all you need toast is ready adding the cheese to it beautiful that’s one then we add this one here and the meal is basically done so we’re going to add our eggs to the meal and I like leaving it that way let me see I do this then final one it’s exactly how we want it cool so now I like adding some of this cheese on top of the eggs again right so I’ll like adding like a little thin film on there I will be honest with you guys the one tough thing about making these videos and preps I’m still fasting at the moment so I’m not going to eat these meals now it does get my appetite going so leave a like for the boy preparing all these meals for you just so you can see how to make it while he’s hungry and then final part is and you you can add however much spring onions you enjoy I’m a big fan of spring onions so I don’t mind showing this meal some love voila here we go meal Numero Uno is an omelette with four toasts Incredible Egg White omelette with four toasts we still have the egg yolks in there beautiful amount so the macros of this meal here come out exactly to be 54.3 G of carb we have 15.1 G of fat and 49.2 g of protein on here an amazing meal to have very easy to make very quick voila there you go with some spring onions let’s move on to meal number two the next meal I wanted to make because I wanted to show you guys an option that you can have even when you’re traveling let’s say you’re at a hotel and you decide to have an all yukin e buffet and you want to figure out man what meal can I have that I can still utilize and hit my macros so I will show you exactly how to prepare it every restaurant at a hotel will always have boiled eggs so you’re going to need four in total and I’m going to show you what to do with those boil eggs and every restaurant typically will also have tuna if not you can carry tuna with you so we’re going to just drain this here and whenever you buy tuna make sure that it’s tuna in water and not tuna in oil just because you’re going to have unnecessary fat in your Macros so I’m going to drain this so we’re going to be using this bowl now to track 50 g of tuna and we’ll take that here let’s turn this around so 50 g of tuna and I’m just going to break them up like this right cuz I want them shredded so we’re almost there we’re at 40 G 48 49 50 I’ll take that so we have the first ingredient right which is the tuna second ingredient is we’re going to need the four boiled eggs I’m going to switch these off I’m going to drain it and then I’m going to pour cold water over the boiled eggs so it’s easier to peel when you go to your hotel you can just ask the chef hi can I have four boiled eggs right and ask them if they can if you can get tuna tuna is a plus if you cannot get tuna maybe ask for five or six boiled eggs for more protein and this is all you need to do and this is the benefit of putting the eggs in cold water it just makes it a lot more easier to peel perfect so now you now have your four hardboiled eggs what we want is we’re going to remove three of the egg y from here so we’re going to be extracting egg yolks from each and it’s okay for the egg white to break essentially what we have now is three whole egg whites and one whole egg so this is what we want to do with the egg whites we want to cut them up into little pieces right so this is just purely protein right and now you’ve you’re at this restaurant and they’ve just given you and you’ve done this so I want you to cut these up into little pieces and again if they don’t have tuna you can just ask for a few more all right for more protein and you just want to get them in cubes right then what I’m going to do here is I’m also going to remove the egg white and I’m just going to keep the yolk and again all the most of the nutrients and minerals is in the yolk this is all we want we just want to cut it up into fine pieces like this perfect now I’m going to pour or I’m going to add the egg Whit in here and what’s I again what I like about this is you can make this anywhere at a hotel if you’re in a um hotel room you can just order these egg whites now we want to mix together first right so this is purely just Protein that’s coming together nicely now we want to make it a little bit more creamy so what I’m going to do is I’m going to take one whole egg and I’m going to squish it in there to create a paste and mix it in really well for some healthy fats and as we do this you also want to ask them for four toasts that we’re going to add these onto so while I’m making the paste I’m going to take four I’m going to put this in the toaster now we want to add 50 g of moo to make this more of into a paste and what I’m also going to do the spring onions I had earlier I’m going to add it to that so I’m going to add spring onions now we’re going to add 50 g yeah so I am using light mayo and this allows me to use a lot more and you can use any Mayo in reality but um because I’m using light mayo I can definitely add more now just going to mix this up really really well well and at this point you can add your salt you can add your peppers anything else you want to give this more flavor and I’m not going to add too much because you guys as you remember I like spicing the meal after it’s prepared so this is what you want it to look like and now I’m going to start adding my egg whites onto the toast meal numo dose is the breakfast meal that you can have anywhere the macros for these are 67 3 calories carbs at 68.3 G of carbs fats at 25.2 G of fat and then protein at 41.5 so we’re in between the 40 to 50 g range now could we make it 50 g of protein absolutely we can add a little bit more egg whites and we can add more tuna so again 50 g of tuna we used three egg whites and then we used one whole egg which also contains protein and fats and if you wanted to make this more fat friendly all you need to do is remove the egg yolk and not have any egg yolk at all and you can also reduce the amount of mayo that you utilize but cuz the Mayo is so low calorie it is perfectly fine to add and voila this you can have anywhere Hotel restaurant on the go perfect meal to have let’s go to meal number three figuring out meals like these for my clients is really what allows them to be able to maintain their physique year round because this is foods that they genuinely enjoy eating they don’t feel like they’re on a diet so if you’re a busy dad you’ve worked your entire career to be able to have that Financial Freedom you’re now making your six to seven figures and you’ve been trying to take care of everyone around you but you want to be able to be there for your family for the long run to finally see your sixpack in 2024 and get into the shape of your life you’ve tried the fat diets you’ve tried intermitted fasting you’ve tried keto diets who’ve tried it all maybe you’ve even taken a zic or any of the other medications out there and that hasn’t worked I can help you all you need to do is to fill out the questionnaire in the description down below and I’ll tell you about the DNA sequence which is the method that I utilize with all my clients that allow them to have these sustainable results I’ll take you through that and I’ll be able to give you advice on what you can do to move forward between myself and my team but fill that questionnaire out to the best of your ability we’ll jump on a coal and I’ll see you on the other side let’s move on into the meal number three protein pancakes and people tend to not want to make them cuz it’s going to take so long but watch how quick it is so I’m going to be using my ninja creamy but you can use any blender and I’m just going to put the ingredients in here first of all we need to make a high protein pancake you need protein so we’re going to get 250 g of egg whites right so let’s make that and we’re going to add that in there that’s about 60 so 250 g is what we want we’re we’re at 105 it should get us to 150 so we’re at 147 and this is going to get us to 238 and I’m just going to leave it at that cuz if I use another egg white it’ll take me over so 238 of egg whites so now that’s sorted next ingredient that we want is actually some protein right just to add a little bit more protein I’m going to be using Peanut Butter Cup right so you can use any protein and I’m going to put in one whole scoop and I’m just going to tear that in one whole scoop here is 35.5 G right so 35.5 that’s 31 35 there we go next ingredient is we want 60 G of Oats so we’re just going to add that here and 60 G of Oats 60 on the dot and now the final ingredient is we want to add half a banana in there and these are all your raw ingredients to make your protein pancake now we’re just going to add them to the ninja creamy now you can use anything I’d usually use a ncci bullet but for some reason it’s it it won’t fit here so I’m going to add that in here now we’re just going to click on milkshake and that should have our batter ready beautiful so here we go now we have perfectly battered pancakes mix now we can make our pancakes so just so it doesn’t stick and we have our quick and easy protein pancakes it’s so easy to make all you need is 250 g of egg whites throw in a scoop of protein in there add half a banana and you put 60 G of o and voila you have your protein pancakes you just have to blend all those ingredients and voila you have it and you need a pan with spray the macros on these 603 calories for this entire plate there’s 58.4 g of protein only 7.4 G of fat and finally 76.3 G of carbohydrates you can save yourself on the carbs with removing the oats if you like and that can save you a lot of the carbs but voila you have this here you can also make a different flavor if you want to add a sauce on there just to make it a little less dry you can use pb2 right a chocolate flavor or the peanut butter flavor you can also use Walen Farm zeroc calorie syrup and add it on your what I’ve decided to add is some cinnamon you can also throw blueberries in here make it however you like this is an amazing and easy sweet breakfast to make and it shouldn’t take you too long let’s move on into meal number four before I go on to the next meal I’m considering maybe doing a lunch version or a dinner version if you guys want me to to make that then leave the video with a gentle thumbs up I might even make a PDF with all the ingredients and comment down below Dr Mike make the lunch and dinner version and make a PDF out of all of the meals I’ll make like a master PDF showing you the breakfast lunch dinner and snacks absolutely free for you guys just leave the video The Gentle thumbs up and I’m happy to do that let’s move on into meal number four let’s picture you woke up late and you need to get food in you very quickly cuz you’re not going to have an opportunity to eat best thing you can always do is having some sort of smoothie right so the first thing we want to do is have 100 G of blueberries it’s very low calorie it’s amazing for your gut cuz there’s polyphenols in there and it is also an amazing fruit to have that’s also your serving a fruit so let me wash these off so I’m going to have about 100 G of blueberries in there now for the purpose of this video any blender works I’m going to have to use my ninja creamy cuz well long story short this just the easiest to use so I’m going to have 100 G in there perfect so then the next thing we want to add is some lowfat milk to save yourself on the calorie so I’m going to add 200 mL so that’s 170 200 the next thing we want to add is a protein shake so I’m going to add 1 and 1/2 and that’s about 50 g so this scoop is usually about 1 and 1/2 so we can be at that 40 over 40 G and I’ll read you guys the macro shortly that’s where we are 50 g very very nice and easy we can throw in some ice in there so you can just make this quickly on the go that’s why I have to add this in there for those guys who are just so busy and there’s still some here I would just drink these so when you’re in a hurry and you need to get a shake in you can put this in your shaker bottle and you can be on the go but another thing why this is such a good meal to have is I have a lot of clients when they start working with me I actually end up giving them a lot of food to eat in the beginning cuz they’ve down regulated and they’re metabolic be damaged so an easy way to have more calories is if you need more protein you can add an extra scoop in here or if you need more carbs you can add honey or any other food right or you can add oats if you want it to be a bit thicker there’s so much versatility when it comes to making a smoothie you can make it a strawberry flavor you can use strawberry instead of the peanut butter cups and that’s why I have this in here it’s easy it’s repeatable and it’s enjoyable so that’s why it makes my list but let’s move on into the last meal The Breakfast of Champions oats have to be in there have you ever wondered why you see so many bodybuilders eat oats or why oats is such a popular breakfast according to the satiety index comparing breakfast foods oats actually is the highest and has the highest level of satiety so what makes you feel Fuller for longer so an easy oats an easy high protein oats is always a go-to to make so let’s prepare that we will have exactly 60 G of instant oats by quicker I’m going to show you how to make oats because a lot of people people don’t make oats right so first of all we’ll pour in the 60 G 30 that’s 40 That’s 60 G what’s special about the oats as well is you want the oats to absorb the water give it that thick consistency that will make you feel full so what I’m going to do I’ll add enough water right and as you can see the water is even being absorbed and I like having just one level like a thin level right above the oats so that’s exactly what we want right and I’m going to put in the microwave and I’m going to cook it so that the water is absorbed so I’ll take the oats put it into the mic Graven we’ll do it for about 3 minutes right and I want it boiling in there and you’re going to see how the consistency of the oats change so let’s do it at 3 minutes and as you can see our oats has dramatically risen right so what I’m going to just do is just mix it a bit a little bit more right and you see this is the fluffy consistency you want right now what I like doing once it gets to this point is instead of adding water I I’m just going to add a dash of milk right so it can become a little bit more creamy and I’m going to put it back into the microwave and you can see it’s already becoming creamy and you want to mix well and that’s the exact consistency you want now I may want to make it just a little bit more watery because when you add the wheight protein it does become a little bit dry so that was 2 minutes in the microwave and now it’s going to go in there for one more minute and then I’m going to mix the whe protein with it so I’m going to add now 100 ml of milk I’m just going to mix that in really well and personally this is the consistency I like with my oats if you needed a bit drier by all means but this is a really good consistency now why this is also good why you want 100 Ms is cuz now I’m going to add 1 and 1/2 scoops of this whe protein and you’ll see it will become a bit drier and now we mix and you can start from the middle and we’re going to have chocolate peanut butter wheight protein and I’m telling you guys this meal is so good it’s it’s a go-to if you to say hey might choose 10 meals that you can eat consistently for the rest of your life this will be in there cuz of how easy it is and how tasty it is and how filling it can be and this is another one of those easy and quick to prepare meals that everybody loves just like that you see it’s not too runny and even if it is you can let it sit a little bit more because the oats will still absorb a little bit of this chocolate protein and where we go another Pro tip is if you do if you want to make it even sweeter add a little bit of pink Himalayan sea salt in and it will make it so much more sweeter and you can add different things here to it but the macros of this meal is 470 calories 51.2 g of protein 8.5 G of fat and 44.4 G of carbohydrates what an amazing meal is extremely satiating this bowl of Oats it is the go-to for all bodybuilders and for a good reason reason always going to be in everyone’s diet but let me show you guys what all of the meals look like together and then we’ll take it from there and all of these meals on average take about 15 minutes to prepare some even 5 minutes like the blueberry smoothie and the oats on its own but everything here on average takes 15 minutes and what incredible breakfast meals to have this one again is special because you can make this anywhere at a hotel when you’re traveling we have the egg white toast here which is absolutely amazing and I’ve made sure to have something sweet in there for those guys who have their sweet tooths and in reality these are a lot of the meals that I give to my clients and that they absolutely love and they figure out the meals that they can consistently eat without feeling like they’re on a diet but also that is very macro friendly and allows them to maintain their new found shape but I’ll leave the video here if you guys want more of these I’m thinking of making a five best lunches right leaveing the video The Gentle thumbs up if you want me to make this that video that I’m happy to but see you guys in the next one and comment down below if you have any suggestions for what breakfast meals I could have made or what lunches I can do in the future cheers