Transcript of I make these High Protein Lunches when I have no time.

cooking high protein meals that actually taste good is tough but it's even tougher when you have little time and just can't get excited about the idea of gouting a protein shake or heating up the same leftover meal for the third day in a row so today I want to share three high protein lunches that I make when I have no time and when I say I have no time I typically have at least 10 minutes which is legitimately all that you will need to make these meals because they're quick and dirty nothing fancy and I'll give you macro and time estimates for each one so let's break it down I don't know exactly what to call this but it's basically an amalgamation of nachos salad and a taco basically I slap it all into this bowl and eat it with tortilla chips so to start let's make the seasoned beef set a pan over medium-high heat and toss in one pound of 93 7 lean ground beef then quickly come in with 7 grams of salt and a Sprinkle of smoked paprika ground cumin garlic powder and cayenne powder mix all that up with a potato masher and let it all cook down and we'll come back to this and add one more ingredient in a couple of minutes but meanwhile let's prep the remaining components first up we have a green chili yogurt sauce which is literally just 15 grams of a green chili sauce 50 grams of non-fat plain yogurt some lime zest and lastly a spritz of lime juice and you can add whatever hot sauce or salsa you happen to have on hand then for our remaining Bowl components I like some very finely sliced iceberg lettuce some small diced onions small diced pickled jalapenos and lastly grate about 28 grams of Monterey or cheddar jack cheese lastly weigh out 28 grams or one serving of tortilla chips and all of this should be done while the beef is cooking speaking of back at the beef lastly add a squirt of tomato paste and a splash of water to create a slightly Saucy consistency and really help all those flavors spread throughout the beef and I'll typically make a whole pound of this and then just store it in the fridge to use up during the week for whatever I want to to assemble the bulb add the lettuce as a base then follow with a third of the ground beef Red Onion the grated cheese the pickled jalapenos and the chili yogurt sauce and you could plate this up all fancy like if you wanted but I legit just mix this all up into a bowl and then load it onto the chips and devour [Music] favorite things to eat recently it's like not quite taco salad not quite nachos not quite a regular Taco but just kind of fun to eat it this way obviously you could turn it into however you want to eat it but it's a great way to get some vegetables in get some high protein with that 93 7 ground beef just a very very enjoyable experience and like I said this comes together in less than 10 minutes it literally just all you have to do is cook the beef but once you have that beef ready you can use it for the rest of the week and then make it into something that's pretty fresh in just a couple of minutes and the macros are pretty solid too that being said let's move into dish number two because I'm in the mood for some noodles so you may be wondering how can a bowl of gochujang noodles possibly be high protein well the only reason they are is because of today's sponsor white Ramen a 106 gram brick of white Ramen naked nudes is 400 calories and 23 grams of protein whereas an equal sized brick of your normal Ramen is going to be 466 calories and just 10 grams approach team and having a high protein meal component like this in your pantry is just an absolute Game Changer but another item that I actually have recently been using as well is the Nano boost which is a powdered nutrition booster that you can just sprinkle into any of your meals to elevate your nutrition levels so it's perfect for those days when maybe you ran out of the fresh stuff in your fridge just adding one scoop of this stuff will help you reach all your nutrient needs so if you would like to pick up some of the individual packets naked nudes or the Nano boost head to the link in my description and use code ethan10 for 10 off your order including access to an exclusive intro pack that will get you free shipping but now let's make the dish it legitimately takes seven minutes it's pretty ridiculous to start fill a pot with water and set it on to boil and meanwhile we'll make the noodle sauce which is just 10 grams of gochujang 5 grams of QP mayo and 5 grams of Chinese black vinegar if you don't have this just skip it or add some rice vinegar or something once that water has boiled toss in the noodles to let those hydrate for three minutes and you're just going to mix them up but while that is going on I like to fry an egg and add that over the top but you could really add whatever protein you happen to have on hand chicken beef tofu or just some roasted vegetables once the noodles are done strain the water off and just keep them in the pot toss in all of the noodle sauce and then I'm using a scoop of the Nano boost if you want to and just mix everything together and you can always add a little bit more water or a little bit more gochujang for more spice but then you have these beautifully Sauced noodles to Plate these add the noodles in the center top it with a beautiful fried egg and lastly I like to hit it with a bunch of thinly sliced scallions and some black sesame seeds [Music] foreign [Music] so these spicy noodles right here like if I legit have no time and also nothing in the fridge this is what I go for because obviously noodles you just keep them in your pantry and then everything else the sauces I just keep my fridge you like don't run out of them and then I usually have an egg on hand or like chicken beef something that I can throw on top over it and really that's all there is to it I love it because like I said all it takes is the amount of time it takes to cook the actual noodles then you throw in the sauce and top it up with maybe some scallions sesame seeds and we are good to go but lastly let's move on to dish number three which is one thing that I would actually prepare ahead of time lastly we have the chicken wrap so for the season chicken slice one chicken breast in half then cut the halves into strips and lastly into cubes and to season this I keep it really simple add a 5 gram drizzle of oil a big sprinkle of salt a big sprinkle of oregano big sprinkle of red chili flakes and lastly some freshly cracked black pepper before mixing that all together now over a ripping hot pan just toss the chicken down and let that sear on one side for a couple of minutes before flipping and this is one of the simplest spice mixes that I use but it's really a flavorful way to do your chicken breast once the chicken is done let's prep the yogurt sauce and vegetables so for the vegetables again I'm using some thinly sliced lettuce but I'm also going to add in some tomato slices this time and of course give them a little sprinkle of salt to let those flavors get to pop a little bit more and lastly for the vegetables I do have a batch of pickled onions that I'm using as well for the Herbie yogurt sauce set a bowl over a scale and add 100 grams of plain non-fat yogurt 20 grams of low-fat Mayo the juice from a slice of a lemon and now for the spices I like using dried dill dried oregano black pepper and garlic powder but really any herbs or spices that you like you could easily throw in there and that's how simple it is to make a delicious Herby yogurt sauce that is really high protein to assemble the wrap I use these 120 calorie lavash Breads and then just spread one third of the sauce all over next come in with 150 grams of the cooked chicken the sliced tomatoes the lettuce and pickled onions and lastly I like to crumble over 10 grams of feta cheese before wrapping that whole thing tightly together and optionally if you're making these head I place aluminum foil down and just wrap it a little bit tighter so I can store it in the fridge for later once you're ready to eat slice it in half and you have a compact wrap that is actually really filling but still has great high protein and macros now this wrap is something that I would maybe make a couple hours ahead of time on a busy night or maybe a full day in advance then you can pull it out at a moment's notice and just eat it or it literally takes 10 minutes all you got to do is cook the chicken and the sauce then you just throw it in a wrap so hopefully you guys have enjoyed the video all three recipes will be up on our website if you want to follow them exactly but again use your imagination you can try out different proteins make it a little bit higher calorie make it lower calorie more protein more vegetables whatever you guys want to but that will wrap it up for me in this one I'll catch y'all in the next one PC off [Music]