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Steal The Exact Meal Prep Strategy I Used to Get Ripped as a Busy Blue Collar Worker — Transcript

by TAYLOR THRASHER · 5,625 words · 793 segments · language en · Watch on YouTube

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0:00What's up? I'm Taylor Thrasher. I'm an
0:02online fitness and nutrition coach. And
0:03today, I'm going to show you some meal
0:05prep hacks that I used to use when I was
0:07a blueco collar worker working in the
0:09field and getting my meal preps ready so
0:11that I could remain in great shape
0:13regardless of how many hours I had to
0:15work the next day. Here I have some
0:16ground beef. I'm going to show you what
0:18I do with my bell peppers. I have some
0:20chicken we're going to cook later. And a
0:22super easy breakfast that you can just
0:23grab out of the fridge, slam in about 30
0:26seconds, and be on your way to work.
0:28Let's get started. So, the way I like to
0:30do it is I put on these rubber gloves.
0:32If you've been following me for a while,
0:34you already know I don't like getting
0:36ground beef underneath my fingernails or
0:38anything like that just because uh I
0:41don't know if you like it. Maybe that's
0:42it's kind of weird. [laughter]
0:44But I start with the rubber gloves. And
0:47then I have here my food scale. This is
0:49an OXO brand. I get it from Target. They
0:52usually last a couple years. Pro tip,
0:54it's plastic, so don't put a hot pan on
0:56there like I did. And then I have a
0:58bowl. Okay. Put the bowl on the food
1:01scale. Then turn the food scale on. Make
1:04sure it's zeroed out. And then I have
1:06Ziploc bags. What I'm going to do is I'm
1:09going to separate this ground beef into
1:11these Ziploc bags and pop them in the
1:13freezer. That way I'm not dealing with
1:15this big chunk either bleeding all over
1:18my refrigerator all week or I'm not, you
1:20know, getting a hammer and chisel trying
1:22to chisel off a pound of ground beef if
1:24I were to freeze that entire chunk in
1:26the freezer.
1:28So, I like to set my bags up, get them
1:29ready,
1:33and then I just dig in. And I'm shooting
1:35for one pound. If you have a quart-siz
1:38bag, you can fit about a pound and a
1:39half. I do not. I have these sandwich
1:42size. So, I'm going for one lb, which is
1:4516 oz. So, on the food scale, 16.2.
1:50Close enough. And then I'll take it.
1:53I'll put it into the Ziploc bag.
1:56And I'll usually fill up all the bags
1:59before I seal them up, but I'll show you
2:01my trick for sealing them to make them
2:04easier to store in the freezer. So,
2:06there's one.
2:09We're just going to continue the
2:10process. Once you've filled up all the
2:12bags, like I said, this is the best way
2:15to store them in your freezer because if
2:18you just put a bunch of chunks in here,
2:20it doesn't really work that well. So, I
2:22kind of squish it down and then I lay it
2:25flat. Rock it back and forth. And you
2:27want to kind of make it not a cube cuz
2:30that's not the accurate word for it, but
2:32a little flat square pancake like that.
2:35And then you can stack a bunch of them
2:36in your fridge. And what we're doing
2:38[snorts] today, this is the day before
2:41the week. Okay? So, if if you're meal
2:44prepping midweek, pretend this is like a
2:45Wednesday night or it's a Sunday night
2:47and you're starting work tomorrow. This
2:49is all the prep work that you can do to
2:52get yourself ready for the week so that
2:54you have all your meals set up and ready
2:56to go. This is what I used to do back
2:58when I was working all the time. I would
3:00throw these in the freezer and then I
3:02would get one out and I would leave it
3:03on the counter the night before. So,
3:05I'll kind of show you what that would
3:06look like because over here I have
3:10a perfect example. So, this is a frozen
3:14chunk of ground beef similar to these. I
3:17would literally get it out the night
3:18before, throw it on the counter, and
3:19then when I came downstairs the next
3:21morning, I was able to cook this thing
3:23fresh because it was defrosted. I would
3:25throw it on the stove, cook it up with
3:28my bell peppers and rice, pack it in my
3:30lunchbox, and then jam to work. Yes, I
3:32had to get up at 3:00 in the morning to
3:33accomplish that. But to get in great
3:35shape, sometimes that's what it takes.
3:37Then you see these bad boys will just
3:39kind of make their way wherever they fit
3:42in here without causing too much
3:45obstruction since they're not just a big
3:46old wad.
3:48There we go. Another thing that you can
3:50do after your beef is all done being
3:52separated is you can do what I used to
3:54call bell pep prep. So you get bell
3:58peppers. Costco sells them in a
3:59six-pack. This is one of the top
4:01vegetables that I recommend for all of
4:03my clients because it's a low FODMAP
4:05food, which means it's not going to
4:07cause a lot of gas, bloating, stomach
4:10discomfort, and bell peppers actually
4:12have more vitamin C than an orange. So,
4:14they're a great veggie. But if you take
4:16them and pre-dic them up, so you can
4:20stack these little slices, cut them just
4:23like this into strips, and then you
4:26could just throw these in your lunchbox
4:27just like that if you wanted to. But
4:29what I would always do, run a knife
4:32through them the other way,
4:34give them a dice,
4:38and then you toss them in a Tupperware
4:40container. So, I like these ones from
4:43Amazon. It's not the easiest to get them
4:45inside
4:47to begin with. See, I'm spilling all
4:49over the floor. But if you load a couple
4:52of bell peppers into here, then dude, if
4:55you're making eggs, you can sprinkle
4:57some of these in there. If you're doing
4:59ground beef and rice or GBNR as it's
5:02been known on this channel, you can just
5:04dump a couple of those in there and then
5:06this is going to add a lot of texture,
5:08uh, better mouth fuel, some moisture to
5:10your food, some extra flavor, and a lot
5:13of micronutrients. So, Bell Pep prep was
5:16always something I did on Sundays. Keep
5:18myself stocked up so that this wasn't
5:20something that I had to do in the
5:22mornings. Although I would catch myself
5:25a lot of times getting up at 3:00,
5:27dicing a bell pepper, throwing it in my
5:29ground beef, and that's just how it was.
5:33But anything that you can do to save
5:34yourself time ahead of time helps a ton
5:37when it comes to meal prepping and
5:39staying in great shape. This is
5:40something that I still do to this day.
5:42And when you're done, it's going to look
5:43something like that. You're stocked up
5:45with bell peppers for at least a couple
5:47of days. You could be done for the whole
5:48week if you did all of them. I just did
5:50three. So, something that used to save
5:52me a ton of time in the morning was
5:54having my coffee set up the night before
5:56on a timer. So, I always make six cups
6:01cuz me and my wife, we both enjoy a cup
6:05or a cup and a half of coffee. I use
6:08folders cuz we're um we're high rollers.
6:10We're coffee afficionados. Uh we get it
6:13from Costco. Very exclusive store, you
6:15know, members only. [laughter]
6:18I I've heard I've gotten a lot of flack
6:20for my my folders medium roast before,
6:22but we love it. Um, so yeah, put the
6:26coffee in here with the filter, standard
6:29stuff, get the water going,
6:33and then we have it set up to
6:36it's programmed for 4 a.m. And then
6:39these Quezin Arts have this cool little
6:41bold button for if you're a man and you
6:44like bold coffee. Sorry, babe. You just
6:46got to deal with however it comes out.
6:48But yeah, so coffee is ready for the
6:50morning. Now we can make some rice. Now
6:53the handiest dandiest thing for
6:55everybody on a fitness journey, any
6:58bodybuilder,
7:00let me plug it in. Anybody that likes to
7:03eat a lot of rice, it's a rice cooker.
7:06So one of the coolest things about
7:07having a rice cooker is that you can set
7:10it up on a timer. So it's done in the
7:12morning. So you turn it on, there's a
7:14delay timer. You set however many hours
7:16you want it to cook in the future and
7:18that's how you do it. So, we'll grab our
7:20white
7:22Listen, white rice. We go through a lot
7:25of it. So, sometimes you need to bust
7:27out the bigger guns. I buy the 25 lb bag
7:31from Costco and then I keep it in this
7:335gallon food grade bucket with a sweetie
7:37pie cup that my kids put in there the
7:40last time they filled it up. So, that's
7:43one of the best hacks, too, for if
7:44you're buying rice because I know at the
7:46grocery store they charge a lot for
7:48jasmine rice sometimes, but I think you
7:51can get the 25 gall the 25 lb bag at
7:54Costco for like 20 bucks or something.
7:57Cameraman, do you remember how much it
7:58costs?
7:59>> I think sometimes it can be as low as
8:0114, but yeah, anywhere between 14 and
8:0320.
8:04>> Dude, they'll charge you like $8 a bag
8:06for like a little ass bag at the grocery
8:08store. definitely go to Costco and
8:11Members Only, that exclusive store, and
8:13buy it in bulk. You can get your Costco
8:15coffee and ground beef at the same time.
8:18But yeah, so this is how I do it. And I
8:21can fill up my little container. It's
8:22just easier to get to for daily rice
8:27cooking. Oops.
8:30Don't screw up your cabinets. So,
8:33you get your one cup,
8:36you make a couple of cups.
8:39Currently bulking right now. I wouldn't
8:41recommend this for most of y'all. I'm
8:43going to do four cups. I think back in
8:45the day when I was working and I was
8:47cutting, I was trying to get lean. I
8:49would do like one and a half or two cups
8:52in the rice cooker and it would take
8:53care of me. And then we're going to take
8:55this um leaded heavy metal laden water.
9:00We're going to go for like a 1 and 1/2:1
9:03ratio,
9:05which I don't remember exactly how it
9:07maths out, but I pretty much figured out
9:09that the altitude that we're at here
9:11with this rice cooker, this amount of
9:13rice, 5 cups of water goes real good
9:16with four cups of rice.
9:19And I think that was that. So, you go to
9:22your delay timer.
9:25You bump it all the way up. What do we
9:29think? 12 hours from now would be 4:00
9:31a.m. hit white rice. So at 4:00 in the
9:35morning when you're probably cooking
9:37your meals, if you're going to do it the
9:38way that I used to, fresh, it'll be
9:40ready to rock and roll for when you're
9:42ready to rock and roll. All right, next
9:45step is breakfast. That's going to wrap
9:48us up for tonight. And then I can show
9:50you how to put it all together tomorrow.
9:53Oh, let's see. Come here. Come here.
9:55What do you guys think? We've got uh
9:59strawberry shortcake. We've got peanut
10:01butter. What do we got over here?
10:03Jetpuffed marshmallow. Christmas cakes.
10:06Blueberry muffin. Cosmic brownie. Drop
10:09in the comments what flavor would you
10:11pick for your breakfast if you had to
10:13choose one. I think right now we're
10:16going to go peanut butter. Ah, peanut
10:19butter is not open. We're going to go
10:20blueberry. Sounds like a good breakfast
10:22flavor.
10:25Meet you in the kitchen. So, I have
10:27almost all of my guys on something
10:30similar to this for breakfast. This is
10:32what I used for years when I was in the
10:34trades. Super easy. Half a cup of oats.
10:37You're going to get your carbohydrates
10:39in. Most of you guys are going to be
10:40training early in the morning cuz that's
10:42what I recommend the blue collar boys
10:44do. And then you take
10:47scoop of protein. So, you got lean
10:50protein, you got carbohydrates. It's
10:53going to digest quickly. It's very low
10:54in fat. So, this is a good pre-workout
10:56meal. That's it, dude. One scoop of
10:59protein, half a cup of oats. You're
11:01going to put water in it, shake it up,
11:03put it in the fridge overnight, and then
11:05the the oats are going to soak up the
11:07water so that in the morning you can
11:08just drink it. You kind of have to chew
11:10the oats a little bit, but one of the
11:12best breakfasts. So, you're not spending
11:14a bunch of time scrambling eggs or
11:16trying to make yourself a little burrito
11:17or something. This is perfect.
11:21So, you get your water in it. I get my
11:24water out of the fridge right here.
11:27Everyone's always asking how much. I'm
11:30going to show you how much. It's a very
11:33precise measurement.
11:36Very precise measurement. About that
11:38much.
11:42Yeah, about that much. So, you just put
11:43the lid on.
11:46If you guys want to see what your fridge
11:47is supposed to look like, that's about
11:49it right there. We got our our eggs, our
11:52milk,
11:54muffins, English muffins, bagels, mostly
11:56for the kids, lot of vegetables, couple
11:59things of chicken. We got some rice
12:02already cooked in here, some Greek
12:03yogurt. That's what your fridge should
12:05look like. So, plenty of liquid in there
12:08for the oats to soak into. Um, protein,
12:11like I said, you grab this out of the
12:13fridge in the morning, drink it in 30
12:15seconds, and you're good to go. So, like
12:18I said, tomorrow I'll put everything
12:20together. I'll show you how I kept my
12:21meals hot, how I cooked them fresh. Uh,
12:24give you an option for dinner, and show
12:26you what it looks like when it all comes
12:27together. I'll see you in the morning.
12:29All right, good morning. Time to put
12:31this all together. So, our oats and
12:32protein have been sitting overnight.
12:35This is what it looks like. The water
12:37soaked in to the oats. The protein, it's
12:40going to give us protein. The the oats
12:41are going to give us carbs. It's low
12:43fat, perfect to sip on before a workout.
12:46So, we'll drink this while we put
12:47together our meals for the rest of the
12:49day.
12:51Our ground beef has been sitting on the
12:53counter overnight. So, as you can see,
12:55it's not frozen anymore. We've got our
12:57bell pep prep going down. So, we'll mix
12:59these together. And then the rice cooker
13:01is ready to go. And I'll show you how we
13:03put it all together.
13:05I found the best way to cook ground beef
13:07is to get a pan pretty ripping hot. You
13:11just dump it out.
13:13If it doesn't make that, you hear that
13:15with my mic. If it doesn't make that
13:17sound, your pan was too cold. It's got a
13:21sizzle. And what I do is I'll kind of
13:23like smash it down a little bit, spread
13:25it out so you get more surface area.
13:38And then you leave it. You just want to
13:41leave it. It's going to get a real nice
13:43brown crust on there. That's what's
13:46going to make it taste amazing. Some of
13:48my favorite seasonings to use, you got
13:50chili powder, paprika, cumin, salt, and
13:54onion. You can use garlic, too. I was
13:56never the biggest fan, but I used those
13:58every day for a really long time. So, I
14:01ate cold chicken, rice, and broccoli on
14:03the job site forever out of my little
14:05plastic Tupperware. But this method
14:08right here made meal prepping and
14:10everything interesting again. And it was
14:12amazing to eat it because I got tired of
14:14eating crunchy rice and cold chicken.
14:16So, I'm going to show you guys
14:19the thermoses that I started buying and
14:23I would put my ground beef and rice into
14:25a thermos so that it would stay hot
14:27throughout the day. I remember being in
14:29the winter time on the job. It's like
14:3140° and all these dudes are eating their
14:33sandwiches and stuff and I pulled the
14:35lid off of my thermos and steam was
14:37coming out and I got to eat a hot meal.
14:39Everybody was jealous. It was great. So,
14:43you can see there's there's some brown.
14:46Could have let it go for a little bit
14:47longer, but these little brown chunks on
14:49here, that's where the flavor is really
14:51going to come from.
14:53And since this beef is from Costco, it's
14:56the 8812,
14:58it's going to have some fat on it. So,
15:00I'll show you what I do about that in a
15:02minute. When we let a little bit more of
15:03it render out,
15:05I used to just take it and I would spoon
15:07it into the the kitchen sink, but after
15:10I had to call a plumber, I stopped doing
15:12that.
15:14Not the best method. So, to get rid of
15:17the fat, I'll pull all the beef off to
15:20one side. I'll tilt the pan and then
15:24it's all going to collect down in here,
15:27which I will then take a wad of paper
15:29towels and just soak up.
15:33So that way I can just throw it in the
15:35trash can and I'm not worried about
15:38clogging up my kitchen sink. But you
15:40want to get rid of some of that extra
15:42fat on there cuz there's tons of
15:44calories in
15:46this ground beef grease that's coming
15:49off of here. We don't want all that. I'm
15:51going to show you guys this meal prep is
15:54going to be 2,000 calories
15:57for the whole day when we're done with
15:59it. And this fat right here is not a
16:02part of that meal plan.
16:07So, now that the beef is pretty much
16:10cooked, we got a good brown on there. We
16:12can start to season it up. Throw some
16:14salt,
16:16some cumin,
16:19and you can use as many seasonings as
16:21you want to cuz these are zero calories.
16:24So, we're not worried about adding
16:26paprika, cumin, chili powder. I get
16:29asked a lot by my clients, hey, what
16:31types of seasonings can I use? And I
16:33always just tell them, watch out for the
16:35blends, like the barbecue seasonings,
16:37cuz those will have sugar in them, which
16:40has calories. But other than that, man,
16:42these are free game right here.
16:45Be pretty liberal with it.
16:48It's the only thing I'm liberal with is
16:49my seasonings.
16:52Little bit of onion.
16:56Okay, now we've got our bell pep prep.
16:59Okay, we'll see if I can mix some extra
17:02colors in here. If not, red's my
17:04favorite anyway, and that's the one
17:05that's on top.
17:08See, when it's early in the morning and
17:10you're doing this,
17:12way easier to just do this
17:15than it is to cut up a bell pepper. You
17:18do that much. A little more.
17:25Then you just get some some color on the
17:28peppers. Soften them up a little bit.
17:32Dude, you're going to tell me that this
17:35isn't better than anything you can get
17:38at Jack in the Box, Panda Express, off
17:40the Roach Coach, from the gas station?
17:43I've only been at this for like 10
17:45minutes. You guys get up a little bit
17:47earlier. You can absolutely do this
17:49before you leave the house.
17:57You got to do a little chewing, but it's
18:00so soft. It's like overnight oats only a
18:02little bit more liquidy.
18:05No spoon. We're all about efficiency
18:07early in the morning.
18:15All right. So, this is about done.
18:23And according to the meal plan,
18:26we've got one meal.
18:29I believe that's 6 ounces of ground
18:31beef. The other is seven. I had this
18:34back in the day. I had it figured out to
18:37where I could freeze the amount that was
18:39going to cook down to the amount that I
18:41needed. So, it may take a little playing
18:44with. Then I have the amount of rice
18:46that I need. Two cups
18:49per the meal plan. Each meal has two
18:52cups of rice. So, I would spoon it into
18:56the rice cooker.
19:00Just like this.
19:05Stir it around. Now you've got your rice
19:09mixed in with your ground beef.
19:11Everything's hot. Everything's fresh.
19:18Now, here's the best part.
19:25You're headed to work. You want it hot
19:28at lunchtime and at break time. These
19:31are These used to say Thermos. They're
19:32Thermos brand food jars. Okay. Got the
19:36wide mouth. And this is an O'Reilly Auto
19:40Parts oil filler funnel that I took a
19:44saw and I cut a little wide mouth on. It
19:47perfectly fits for this scenario right
19:50here.
19:51So, you take your ground beef, rice, and
19:55bell pepper. You throw it in the
19:57thermos, you load them up, baby.
20:01Another hack is if you take chicken
20:04stock or chicken bone broth, you put it
20:06in a mug, you microwave it for like a
20:08minute and a half, 2 minutes, and get it
20:09really hot. You can pour that in here
20:12before you seal the deal with the lid,
20:14and it's going to help keep your meals
20:16super hot throughout the day. There you
20:18go. Pop the lid on it. You do that with
20:21both. That's your meals for the day. So,
20:26I know I had lunch at noon and then we
20:28always took a break at about 9:00 in the
20:29morning. So, I'd have my 9:00 a.m. my
20:32noon, and then I would get off, I would
20:34come home, and I would have dinner.
20:36According to this meal plan, dinner is
20:38going to be, I believe, 5 oz of chicken
20:40breast. I'm going to show you one of the
20:42best ways to cook chicken breast right
20:43now. All right. Now, I'm going to show
20:44you one of the easiest ways to cook
20:46chicken ever. I've grilled it. I've pan
20:49fried it. I've done it in the oven. This
20:50one's easy. It comes out really, really
20:52good every time. All you need is a pot
20:55of water
20:57and some tongs or hands, whatever. And
21:01you're just going to drop these in here.
21:04The water's not boiling or anything yet.
21:06Super simple. We're literally just going
21:08to leave them for once the water comes
21:10to a boil, like 10 to 15 minutes. And
21:14we'll we'll [clears throat] check them
21:15occasionally with my instant read
21:16thermometer. Once they hit 165 degrees,
21:20we're going to pull them out and then I
21:21can show you the easiest way that I have
21:23found to shred chicken. And I think
21:25shredded chicken is one of the easiest
21:27ways to eat chicken on repeat. Okay, so
21:31the chicken was done. Probed it 165°
21:36internal temperature with my handy dandy
21:38thermometer. So, it looks boring. Sure
21:43it is. But what's cool about this is
21:45since it's pretty much unseasoned, you
21:48can season it with whatever you want to.
21:50Can season it with Mexican seasonings.
21:52You can do Asian food with it. Um,
21:56whatever your heart desires. Okay, this
21:58is a stand mixer. Your wife probably has
22:00one. You should ask. You pop it in the
22:03bowl with this. Let me show you the bit
22:05that it's got on it. One of these bad
22:07boys. Okay, this is the bit that you
22:10want to use to shred your chicken up.
22:13Now you're going to close it. You're
22:15going to lock it. You're going to take a
22:17kitchen towel and you're going to cover
22:19the bowl because otherwise you'll have
22:22chicken all over your kitchen. Believe
22:24me, I know. I've done it before. Um, and
22:27then level one, level two, not for very
22:29long. Okay. You're just going to run it
22:31like this. This is shredding your
22:34chicken. The like you ever tried to
22:36shred chicken with two forks? It's
22:38insane. It sucks. It's hard. Takes
22:40forever. Um, sometimes it takes a couple
22:43tries. You want to check it though
22:45throughout. Oh, it smells good. It
22:48smells like unseasoned cooked chicken
22:50breast,
22:53which for a bodybuilder, it's a good
22:55smell.
22:57Um, when you pull it up, make sure it
22:59doesn't pull out of the bowl. Look at
23:02this dude.
23:05Boom. There we go. So, some of the
23:08shreds are a little bit bigger than
23:09you're going to want, okay? Like you're
23:11gonna have some of these in there. Cost
23:15of doing business with the stand mixer.
23:17Okay. But the rest of it is going to be
23:19like perfectly sized smaller shreds of
23:22chicken. So we'll put it into a bowl
23:25here. And then occasionally what I'll
23:27do,
23:32pardon me in my clumsiness. Occasionally
23:34what I'll do is I'll take some of these
23:36bigger chunks and I'll just toss them
23:38back in to get shredded up with the next
23:40batch. Sometimes you got to like throw
23:43it onto a cutting board or something and
23:45just take two forks and just get the
23:47last little bit of it. But dude, for the
23:49bulk of it, this is way better. Keep
23:52this in the fridge. And what's cool
23:54about this gentleman is if you do this,
23:57your lady doesn't have to worry about
23:59doing it for you. You can be like, "Hey
24:00babe, I got dinner tonight. you and the
24:02kids, you can have, let's say you have
24:04barbecue pulled chicken sandwiches, and
24:07then you could have it without the
24:08bread. Or you could have chicken taco
24:11bowls, like you're going to Chipotle,
24:13although you're not going to be
24:14consuming that many calories because
24:16you're making it yourself and it's not
24:17covered in seed oils. This is going to
24:20be dinner for tonight on the plan. Wo!
24:22You see, that's why we got the towel.
24:24You didn't see it, but there was a huge
24:26chunk that tried to fly out of the bowl.
24:27You always got to make sure to check cuz
24:30my [clears throat] joke is when it gets
24:31shredded into like just the tiniest
24:34little pieces, it's like powdered
24:35chicken, I call it. You don't want it
24:38when it's too small. It's not that good.
24:40Still want still want a little bit of
24:43size to it. That's That's the easiest
24:45shredded chicken you'll ever make right
24:47there. And the final stage is dessert.
24:49So, here to help is my youngest who is
24:52not going to school currently to help us
24:53with dessert. What is this, Girly?
24:56Uh, Greek yogurt.
24:58>> Greek yogurt. Non-fat Greek yogurt
25:01specifically. What is this?
25:03>> Uh, food scale.
25:04>> Food scale. Have to have a food scale
25:06when you're executing on this meal plan.
25:08Especially what's this?
25:11>> Peanut butter.
25:12>> Especially when you eat peanut butter
25:13because peanut butter is probably the
25:15highest calorie food that we are going
25:17to consume all day here. So, we need the
25:21food scale to make sure that we're being
25:22careful with that. So, bowl on the food
25:25scale. Food scale is at zero. We're
25:27shooting for 255
25:30g of Greek yogurt.
25:32>> That's too many.
25:34>> No, this is perfect. You're going to get
25:36like 50
25:39>> 50 g of protein out of this dessert
25:42pretty much.
25:44If I'm doing my math correctly. So, 250
25:47g of Greek yogurt. We're going to take
25:49what's this?
25:54Protein powder.
25:56>> Protein powder.
25:57>> You're going to take your favorite
25:58protein powder. I'm digging rise. I also
26:01like Ax and Sledge's farmfed whey
26:05protein powder. First form is another
26:08good one. Okay, dump that in there.
26:11Nice.
26:12>> This is a hard scoop. [laughter]
26:15>> So, one one scoop of that.
26:20>> Now for the peanut butter. Now for the
26:22peanut butter. So, we're going to whip
26:24this up first and then when we do the
26:25peanut butter, we're going to weigh it
26:27out cuz
26:29>> it's from real peanuts, which I hate
26:31peanuts. [laughter]
26:33>> It is made from real peanuts. Yeah. If
26:35you're going to use peanut butter, I
26:36highly recommend getting like the Trader
26:38Joe's or something natural from Costco.
26:40Cuz if you use GIF or Skippy or
26:43something like that, you're just playing
26:44yourself. That's that's not actual
26:46peanut butter. And then, you know what?
26:48I'm going to get a fresh spoon because
26:52that's going to be the best way to do
26:53this. So, the best way to do the peanut
26:56butter is you put the peanut butter on
26:59the food scale.
27:02And let me check. Let me check the meal
27:04plan and make sure that we've got our
27:06quantities right. 255, one scoop, 10 g.
27:09Okay, let me do this one cuz this is a
27:12really precise measurement. Okay, you
27:13put it on, you zero it out, and then you
27:15look for -10.
27:1817
27:2010 perfect. It's not a ton, but
27:22honestly, 10 gram of peanut butter,
27:24let's see if I can do quick math, is
27:26already going to give you like
27:3070 calories or something like that. It's
27:32a lot.
27:35So, honestly, you could just use this
27:37spoon. We'll just double spoon it. Nah,
27:39we'll get rid of this one. So, there you
27:41go. That's dessert.
27:43How's that taste?
27:46>> Good. like a marshmallow.
27:48>> Yeah. So, [snorts]
27:50that is probably the one of the best
27:52high protein desserts you're ever going
27:53to have. Super easy to make. Very
27:56[snorts] careful with our peanut butter
27:58intake. Now, I'm going to show you what
27:59the whole full day of eating looks like.
28:01All right, here it is. A full day of
28:03eating. Starting with the oats and
28:06protein powder. You've got both of your
28:08thermoses nice and hot with the ground
28:10beef, rice, and bell pepper. This is
28:12what dinner could look like. You've got
28:14chicken, rice. I threw some peppers with
28:17it. A lot of times me and my wife would
28:19do uh fajita veggies, squeeze a lime,
28:22zero calories. You can use your favorite
28:24hot sauce on any of these meals. Another
28:27thing that I always like to keep in my
28:29lunchbox was a small version of this
28:31Redmond real salt so that I could shake
28:34it amply on every single meal. I wanted
28:37to keep my sodium high because you're
28:39sweating a lot in the field and if
28:41you're working out, training, doing
28:42cardio like you should, you always have
28:44to replenish your sodium so that you can
28:46stay properly hydrated. And then last
28:48but not least, your high protein
28:50dessert, the Greek yogurt, the protein
28:52powder, that 10 g of peanut butter
28:54that's weighed out. You have to be super
28:56careful when you're tracking your
28:58caloric intake to make sure that you're
29:00measuring and weighing everything,
29:02right? This plate would look really good
29:04with half an avocado with it, but that
29:06would add so many calories, so many
29:09grams of dietary fat that you're just
29:11not accounting for in this meal plan.
29:13This right here is 2,000 calories
29:17according to my My Fitness Pal for Let
29:20me make sure I'm getting everything
29:22exactly right here. Okay, half a
29:24[snorts] cup of oats, one scoop of
29:26protein powder. We've got 6 oz and 7 oz
29:30of ground beef, one cup of cooked
29:32jasmine rice per 5 oz of grilled
29:35chicken, another cup of jasmine rice,
29:38one cup, which is 255 g of non-fat Greek
29:42yogurt, one scoop of protein powder, and
29:4410 g of peanut butter. You're looking at
29:462,000 calories, 200 g of protein, 175 g
29:51of carbs, and 55 g of fat. If you were
29:54to eat this every day as a man over 200
29:57pounds, around six foot tall, I would
29:59say 510 to 61, you know, 220, 230, 240.
30:04If you were to eat this every single day
30:06for a 90-day period, you could lose up
30:08to like 40 lbs. Dude, you could lose so
30:11much weight. The protein is high.
30:13There's protein in every single one of
30:14these meals. So, you're going to
30:16maintain muscle mass. The carbohydrates
30:18are going to fuel your workouts that you
30:20should be doing. You're not going crazy
30:22with the dietary fat. You've got some
30:24fat from the ground beef here. You've
30:26got some fat from the peanut butter, but
30:28not too much to go crazy, slow your
30:30digestion down, etc. There's tons of
30:33things that you can add for flavor. Some
30:35of my favorites, like I said, hot sauce.
30:37I always keep the salt on deck. I'm
30:40Taylor Thrasher. My goal with this whole
30:42channel is to give you guys enough
30:43information so that you can get jacked,
30:45shredded, lean on your own. But if you
30:48want that extra step of guidance, you
30:51want to work with someone one-on-one,
30:52you want someone to formulate your meal
30:54plan, calculate your macros, set up a
30:57training plan for you, and you want to
30:59get immersed in a community of people
31:01with like goals, guys that are on the
31:03war path for success. Click the link
31:05down below this video. It's my link for
31:07one-on-one coaching. You'll fill out an
31:09application, you get on a quick call, go
31:11over everything, and then you get to
31:13work with me one-on-one and get crazy
31:15results like any of my one-on-one
31:17clients have in the past eating
31:19delicious food just like this. I will
31:22see you guys on the next one. Happy
31:23shredding.
31:24>> Yummy.
31:27>> What is it?
31:29>> What is it?
31:29>> It's hot. It's hot sauce.
31:31>> Hot sauce.
31:32>> It's hot sauce. What is this good on?
31:36>> Everything except dessert.
31:39Everything but except dessert.
31:41[laughter]

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