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Today I’m showing you exactly what I eat in a day to stay lean, build muscle and enjoy proper, satisfying food.
Four simple, high-protein meals that are easy to make, packed with nutrients and actually taste banging.
No boring chicken and broccoli diets here!
MEAL 1 – Breakfast Bagel with Eggs & Turkey Rashers
466 Calories | 41g Protein | 33g Carbs | 18g Fat
– 3 large eggs
– 50g Oakpark turkey rashers
– 1 Warburtons protein bagel thin (60g)
– 5 asparagus spears
– 100g cherry tomatoes
MEAL 2 – Lean Beef Mince, Potatoes & Gravy
626 Calories | 63g Protein | 70g Carbs | 12g Fat
– 250g 5% lean beef mince
– 300g white potatoes
– ½ cup green pepper
– 150g courgette
– 50ml Bisto gravy
A proper hearty meal that’s high in protein, filling and incredibly easy to prepare.
MEAL 3 – Chicken & Chickpea Curry with Jasmine Rice
Approx. 883 Calories | 74g Protein | 107g Carbs | 13g Fat
– 250g skinless chicken thigh
– 80g jasmine rice (dry weight)
– 80g chickpeas (cooked/drained weight)
– 50g red pepper
– 150g courgette
– ¼ cup onions
– 200g chopped tomatoes
– 100g 0% fat Greek yoghurt
A creamy, high-protein curry made with simple ingredients. The chickpeas provide extra fibre, protein and slow-digesting carbohydrates.
MEAL 4 – Loaded Greek Yoghurt Bowl & Strawberries
669 Calories | 47g Protein | 74g Carbs | 20g Fat**
– 400g 0% fat Greek yoghurt
– 20g honey
– 20g walnuts
– 10g Green & Black’s 70% dark chocolate
– 300g strawberries
– 150g frozen blueberries
A massive bowl of food packed with protein, fruit, fibre and healthy fats. Perfect for satisfying those evening sweet cravings.
Approx. 2,644 Calories
💪 Protein: 226g
🍚 Carbohydrates: 289g
🥑 Fats: 63g
Calories and macros are estimates based on the foods logged.
Want to get lean without giving up the foods you enjoy?
I help busy men build muscle, lose body fat and get into the best shape of their lives with a realistic approach to training and nutrition.
👍 Like the video, subscribe and let me know which meal you’d try first!
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I can see the hairline coming in 🔥🔥
5:03 what in the Christopher Walken was that xD
@yousuf a video on how to get back on track with your gym routine after a short break would be very helpful 🙌
You seriously need to make a cook book!
Mate keep up the good work your making cracking content. I’ve been watching you for a few months and I’ve learnt that eating better isn’t as hard as I thought it was. Keep it up pal
Good stuff loving the content.
Yosaf do you always make fresh meals or have you ever/ do you ever prep for the week with tubs i spend my Sundays prepping meals and it works for me but id love to always have the time to make fresh tasty meals like yourself
If you are proper on a budget get the greek style as long as its no fat and add a protien scoop in it but then you do need to buy a protien powder as you've said before tho protien powder is such a worthwhile purchase
❤
Alright mate , love the videos. Im finally starting to see a bit progress at the gym but definetly lack the nutritional knowledge to get lean and lose body fat. Tried to download your fat loss guide thing but it wouldnt download. Any chance you could email me it ?
You can cook perfectly and still be inflammed if your gut is a mess 🙃 i spent years trying until a friend told me to read Stop Feeding Disease (work of Mark Keller). Changed my life completely. Inflammation dropped, skin cleared and I lost 21lbs. This is brilliant, wish more knew.
Shopping healthy didn’t fix me 😩 exhausted, inflamed, gaining weight no matter what. Nothing helped until someone in a forum mentioned Hormonal Reset Protocol written by (Emma Wells). It reset my gut and hormones – 29 lbs down, sleep deep, mood stable. Can’t believe this isn’t everywhere.
Thanks for video 🙏🙏🙏
I bought all the “right” foods but my hormones stayed a mess 😔 bloated, tired, weight stuck, skin breaking out. Then a woman in a support group mentioned the Hormonal Reset Protocol by (Emma Wells). It healed the root – 27 lbs gone, skin clear, energy restored. Shocking why this isn’t talked about more.
Fat loss shopping hauls are great but absorption is the missing piece 😅 i was buying all the right foods and still felt heavy until a coworker told me to read Stop Feeding Disease by Mark Keller. It explained what was really happening. Digestion reset, bloating gone and I dropped 20lbs. I love it, worth it.
Hey, the Fat Loss Guide is no available. Please send as the link doesn't work
Cooking the full slab of mince before break up is wisdom
what was the total for today’s shop and how long will it last you please? thank you
and also if possible could you give some tips for girls too regarding fitness and etc . thanks bro
Would like to see more workouts explained, full week plan
Another great video mate. Being a regular viewer I started noticing different kitchens in your videos. Have you moved out recently?
Good video..you must be nearly going back to gym? It’s almost a month off right? Thanks for the update fella, bangin!!👍👍💪💪💪
.. and the fact that Lamb is well expensive!.. Just like Courgettes. That shocked me! 😮😂
You could also use some of the yoghurt with some mint sauce to make a mint raita, low calorie and extra protein
Hyped the video, i absolutely love copying what you buy when you release these videos, its all about healthy eating
You moved gaff big man? Quality video as usual! Love new ideas for meals.
great video bro, going to try all these.
Brilliant video. Definitely making that delicious looking curry
as a keen gym fella .i love watching this .. cheers for making the vids ..
I am 16 and am not the best at cooking 😢