Hey everyone, what is going on? Welcome back to another video and in today's video I'm going to be doing a low calorie, high protein, high volume full day of eating. I actually haven't done a full day of eating video in a while so I thought I would.
I know they are very very helpful and you know the purpose of this video isn't to say that you know if you want to lose fat you need to eat 1600 or 1700 calories per day or anything along those lines. Some of you obviously do but some of you don't, it just depends. But you know the purpose of this video is just to show you how good I am.
how you can maximize your calories so you know if you are in a calorie deficit you can keep hunger at a low and that is obviously really really important because the more hungry you are in a calorie deficit and that is just going to increase the likelihood of you saying it and going off track okay so i'm going to kick things off with a breakfast that i pretty much had every morning i think when i was prepping for my bodybuilding show i actually don't know if the grams are exact here to that breakfast that i had but it's pretty much the same thing. So I'm gonna add 150 grams of chopped up mushrooms to a frying pan and now that they are pretty much cooked I'm gonna add in 300 ml of egg whites. Let's add in some sea salt, some PAP or IKA, smoked. And you could just leave this set and make it into an omelette if you want But I am going to go with scramble today and last but not least i'm going to add 100 grams of spinach into the mix which might seem like a lot of spinach but As a lot of you probably know spinach honestly just shrivels up Into nothing. So this is the spinach before and this is the spinach after That would genuinely make you have trust issues.
And as that cooks away for the final few minutes, I'm going to add 300 grams of fat-free yogurt to a bowl. So per 100 grams of this one that I get in Lidl, there is only 57 calories and 8.9 grams of protein. Really good. And then I'm going to add 150 grams of frozen mixed berries to the top.
These are the ones that I am using today. They pretty much sell mixed berries everywhere. And if you are eating them kind of directly from frozen, which is always... what I do I never really bother defrosting them overnight or anything along those lines I usually just put them in the microwave for like 30 seconds or so and they're fine well I think they're fine anyway all right so breakfast is served egg white spinach and mushroom mix and some fat-free yogurt topped with berries so in total this meal has 427 calories and 64 grams of protein and just to break it down for anybody that cares this only has 188 calories and 37 grams of protein protein and this says 239 calories and 27 grams of protein. But yeah you can obviously mix things up whatever way you like.
I personally while I was on prep I think I had a smaller portion of this. And I left room for a piece of bread with this or something along those lines So it had slightly less protein in the meal but roughly around the same calories Well, I think you know the key things here are the food choices that I've made So the egg whites, honestly egg whites are the most voluminous protein source that you can get. Spinach and mushrooms are super low in calories So this is just a very low calorie, high protein, high volume meal and the same goes for this.
So the fat-free yogurt, low in calories, high in protein, and the mixed berries are low in calories as well. They're full of fiber, so it's gonna keep you full. So all in all, this is just a really good way to set you up for the day, for at least a few hours.
And if you want, you can add some sauces. So I'm a big fan of the ketchup and mustard combo on the egg white mix. This one here that you get from Lidl only has 36 calories per 100 grams, which is really good. And if you wanted to add any syrup to this, you could add like a zero calorie maple syrup.
all in all this is a solid meal in my opinion okay so at lunch I personally don't like taking a large amount of time out of my day to prep a meal or anything along those lines I'm sure a lot of you are in the same position and when you are in that position I think you have two main options so option number one is to meal prep so either you know meal prep the night before or meal prep A few days in advance and bring in a big, you know, low-calorie, high-protein, high-volume meal Or you can go for a more convenient option And convenience usually is the route I go down and I make myself a big salad So I usually buy a pre-made salad bowl from any of the main supermarkets this one here is from super value i think there's 310 grams of mixed salad in there i'll combine that with a lean protein source i have a couple of options here i think i'm going to go with ginger chili and lime chicken today but you know chicken tikka breast pieces are also great barbecue a glazed beef pastrami this is also quite calorie friendly and yeah there usually are a few other options in the main supermarkets and i'm also gonna add in some jalapenos because i am a big fan and I'm gonna top it with some fake away burger sauce. So this sauce here is from the Skinny Food Co. and there's only 56 calories per 100 grams, which is good and it's very tasty. So with the salad, I always kind of like to chop it up a little bit just so it doesn't feel like I'm eating massive leaves.
I usually Do the same with whatever protein source I'm using just to make it feel like I am eating more Let's add the chicken in let's add in 30 grams of jalapeno So some red and some green as well. Let's add a little bit of sea salt for some flavor. So this is how we are looking before I ruin it with some sauce. And then 50 grams of this burger sauce which only has 28 calories. So that is 25 grams.
Then I always like to give it a shake and add the rest. I actually only ended up using 40 grams in total. All right, so 326 calories and 45 grams of protein, a really, really good calorie to protein ratio. And I've said it before, and I'll say it again.
If you are on a low calorie diet, if you're in a calorie deficit and you are not including a salad in your diet every single day, you are missing out. And even aside from the fact that... solid generally is really voluminous probably one of the most voluminous things that you can eat it actually acts as a bit of an insurance policy as well because when you are in a calorie deficit the chances of you you know being deficient in some micronutrients is obviously gonna massively increase because you're not eating as much food so yeah a vegetable packed meal with a few different types of veg in there is going to just help ensure you know that that doesn't happen okay so I am a big fan of a post lunch snack and popcorn is a great option in terms of volume and if you're going for packaged popcorn then salted is usually your best bet. That is because when you go for flavored popcorn so toffee popcorn for example that is usually a lot more dense. So for example if you compared a 30 gram bag of salted popcorn versus a 30 gram bag of toffee popcorn you would get a lot more popcorn in the 30 gram bag of salted popcorn.
So this bag here has 30 grams and 132 calories and let me show you how much popcorn you get. Alright so as you can see a very sizable pretty much takes up the whole bowl so 132 calories and just to compare these are some yogurt slices that Rach gets and per slice I think we all kind of know what kind of thing these are even if you are not familiar with this specific brand but per slice there is 80 calories you get two slices in a little pack so there's 160 calories in this tiny little pack versus 132 calories in the popcorn. I know which one I'd be going with. So yeah, honestly I think somebody needs to tell Rach that she needs to cop on When it comes to these shitty snacks, I think I stopped eating yogurt slices when I was about four years old.
I'm anyways, no I'm not. Okay, so at dinner time I generally have a little bit more time to prepare something in the kitchen So I usually will spend a little bit more or a little bit longer at this meal, but I still don't like spending it You know, especially during the week you're in a routine. You've had a long day You just want to chill out on the couch So I just think that finding that balance at dinner So the balance between a tasty meal one that is calorie macro friendly one that is high in volume But also one that doesn't take you absolutely ages to prepare that is key for me anyway So I'm gonna be making a stir-fry always a solid option And these are the ingredients that I'm gonna be using already chopped up So I've half a green half a red pepper and I have One medium carrot, I have half an onion and two spring onions.
And then as a low calorie rice substitute, I'm going to be having one bag of this cauliflower rice. So yeah, each bag contains 160 grams of cauliflower rice, only 29 cals, and you just stick it in the microwave. for a few minutes and it's good to go.
So it's really, really handy. And then I'm gonna be using some extra lean beef steak mince as my protein source, as well as a few other ingredients that I'll show you now. Okay, so I'm gonna start by adding 150 grams of my lean beef. beef mince to the pan that is going to be followed by all of my veg.
Alright so now that everything is almost ready to go I'm gonna season with some Cajun. I'm gonna add about 30 ml of Worcestershire sauce, mix all of that in. Then I have dissolved one stock cube in about 200 ml of boiling water and I'm gonna add half of it to the pan.
I'm gonna let that simmer away on a high heat just for a couple of minutes until the water reduces and begins to thicken a little. Then I'm gonna add in my bag of cauliflower. cauliflower rice that I have heated up in the microwave. Let's mix that in.
And the reason that I've used quite a lot of sauces and seasoning is because cauliflower rice can be quite bland, so it's important that your dish has a lot of flavor to it. And let's serve it up. This is actually a ridiculously big portion.
I also find that when you add mince to a stir fry, no matter how many other colors you add, it almost just ends up looking a bit brown, doesn't it? Like it's a bit brown. But the brownness aside, this is a great shout. So in terms of calories, there is 300 on it. 343 calories if I am not mistaken yes 343 calories and 38 grams of protein and just look at the amount of food that you get like this is a big plate it takes up the whole plate 343 calories that is a joke a good joke be rude not to give it a bit of a taste mmm well that is so good it's actually full of flavor despite the fact that there is cauliflower rice in there which can't be bland and I think it's the Worcestershire sauce that really makes a difference here such Such a strong taste and it's actually pretty decent in terms of calories as well because you never have to use too much And so yeah, if Worcestershire sauce isn't in your arsenal of sauces get it in there Okay So my final meal of the day is gonna be more of a sweet like dessert kind of meal And because that is just something that works for me You know those of you who know me or those of you who watch me regularly will know that it is something that I do all of the time it's just something that you know, I look forward to for the whole day, but I do know that, you know, from being an online coach and from working with so many people, that it is a strategy that doesn't work for everyone.
And, you know, for some people, if they have something like really sweet in the evening times, it can trigger them, you know, to eat more and more and more. And, you know, it might turn into a binge. So if you are someone who really struggles, you know... with something like that then something that you could do is not cut you know sweet foods out of your diet completely but you could have them earlier in the day when you are you know much less likely to binge so for example if you had a sweet meal as a breakfast meal If you had something sweet after lunch and then went back to work or something along those lines then your likelihood of binging is going to go way down.
And as a result, you know, you're still having your sweet treat every day but it is not, you know, massively derailing or hindering your progress. Okay, so the blender is out which can only mean one of a few things in fairness but... What I'm going to be making now is protein ice cream.
And I've actually very recently found a protein ice cream recipe that I absolutely love. Because, you know, from trying those in the past, they are very hit and miss. You know, if you have made protein ice cream before, you will know that sometimes, you know, you make a batch and you try some and you're like, well, this is actually shit.
This one for me is delicious. It's really good. So I'm going to start by breaking up one banana and adding it to the blender. This one here weighs 84 grams, but anything between like 75 and 100 grams. grams is fine.
I'm gonna add in some ice and you don't really need to weigh it but just for reference I am using about 350 grams here. Then I'm gonna add in 200ml of almond milk and this only has 22 calories per 100ml which is really good. Then I'm going to blend it up and the blending time will obviously depend on what blender you have but with this Ninja blender it usually takes about a minute or so.
Okay, we are fully blended and next up I'm gonna add in about two teaspoons of low calorie sweetener I'm gonna add in 20 grams of powdered peanut butter. I'm gonna add in about four grams of xanthan gum and xanthan gum is actually the key ingredients in this because number one it is going to help thicken the whole mixture up it is going to help give it a lot of volume as well and you might find it in the baking section of one of your main supermarkets or otherwise you'll find it online i got mine on ebay i'm going to add 30 grams of wing protein into the mix and I've actually tried out a number of different whey proteins with this recipe so I've tried chocolate brownie, I've tried cookies and cream, they all are really tasty I have to say but this is coffee ice cream from Ghost and this goes really well as well. Okay now we are ready for round two of the blending, again the blending time will depend on your blender but for me to get the most volume out of this I usually blend for anywhere between two and three minutes. Okay so just for reference this is what it is like after one one minute of blending so it is up to here and so I'll show you what it is like after two or three minutes.
Alright and this is what it is like after three minutes so pretty much goes up to you can't see the line but this line here meaning there is two liters of ice cream in this baby, two liters. So this is how we are looking this is the texture that we are dealing with nice and thick. Gonna take this middle part out scrape all of the ice cream off I always spend ages and ages doing this i just don't want a single bit to go to waste and sometimes i actually go to lick the blades and then i'm like no actually that's probably not a good idea let's get it into a bowl rage gives out to me for eating it in the blender Okay, so absolutely ridiculously large bowl of ice cream. Let's give it a taste. Mmm, pretty good.
What I like most about it is the combo of the banana and peanut butter. No matter what whey protein you use, there's always that distinct taste. And about the... ice cream so yeah I really like it and I usually do leave some more calories and I top it with some cereal it's usually Coco Pops so yeah I usually add about 25 grams of Coco Pops which has like 97 calories ish there's 15 grams here I just couldn't fit the rest on top let's give it a taste with the Coco Pops If you can save those few calories for the Coco Pops, then do, for sure.
Alright everyone, I'm going to wrap the video up there, but before I do, I want to display the total calories and protein for all of the meals and snacks I showed you today on screen now. And remember, I'm not saying that these are... the calories and the protein that you should be consuming.
Instead, I'm just showing you how your food choices when you are in a calorie deficit can make a big, big difference. And yeah, hopefully my meals and my little ideas gave you some inspiration on how you can make your calorie deficit a lot easier as well. So yeah, hope you enjoyed the video everyone.
If you did, make sure you give it a big thumbs up. Make sure you comment below and let me know as well. Always really, really appreciate every single thumbs up and every single comment I get. They go a long, long way. So honestly, if you did take value from this video, please make sure you do that.
And yeah, thank you so much for watching. I hope you are all keeping well and I will see you next week.