Stay Lean and Eat Well with 5 Ingredient Meals
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- čas přidán 16. 06. 2024
- My approach to nutrition is to cook as much as possible myself, but keep meals simple. You can use recipes if you like, but it's not a necessity - a 5-ingredient meal of a protein, veggie, fat source, some fruit, and some optional carbs is what I eat the majority of the time. Here's how I make it happen and how cooking simply makes it easy to track my intake as well.
MEAL BREAKDOWNS
MEAL ONE:
Carbs 24% fat 53% protein 23%
Ribeye Steak - Butcher Box - 10 ounces - 475 Cals
Broccoli - 400g - 136 Cals
Avocado oil - Avolio 20 g - 173 Cals
Heavy Cream - Land O Lakes Heavy Cream 50 mL - 169 Cals
Blueberries - USDA 300 g - 171 Cals
MEAL TWO:
Carbs 41% fat 40% protein 19%
Bison - Great Range - 10oz - 475 Cals
Brussel Sprouts - 300g - 129 Cals
Raspberries Raw - 200g - 104 Cals
Avocado - USDA - 332g - 531 Cals
Calrose Rice - Homan - 125g - 444 Cals
MEAL THREE:
Carbs 16% fat 58% protein 26%
Chicken Thighs - Kirkland 10oz -375 Cals
Baby Arugula - Earthbound Farm - 5oz - 50 Cals
Organic Extra Virgin Olive Oil - Kirkland 50mL - 423 Cals
Beats - 8.8oz - Love Beats 1 1/4 cup 95G - 100 Cals
Yellow Squash - Raw 500g - 80 Cals
TIMESTAMPS
00:00 Intro
07:10 Meal One
09:50 Meal Two
11:20 Meal Three
12:36 Dressing
14:48 Veggie Prep
34:32 Wrap Up
Try my free macro calculator: functional-bodybuilding.com/m...
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If you want to get through this video fully and are short on time, try the 2x speed. You can still follow along well
That's what I do for every video I watch!
Thank you
Dear Marcus hi, I'm a bit confused here. In one of your previous videos you mentioned you eat 1.2 grams per pound of bodyweight, which you also translated in 220 grams per day. However, I see here that your first meal is 10 oz which is appr. 283 grams and then you have the other 2 meals around the same.
Can you please clarify as I measure things wrongly in my meals I think.
Thanks
@@theodorei.4278 grams of chicken and effective protein are different values. 10oz of chicken has only about 70-80 grams of protein in it. The total protein each day for me is still around 200-220g
@@marcusfilly life savior 🥰
Another great video, TREMENDOUSLY helpful! Thank you, Marcus.
You are the reason I started cooking my own food everyday. Simple is really better with recipes. Glad I found your channel.
Fantastic video. Thank you for taking the time to produce and share this.
This video is NUTRITION & MEAL PREP GOLD! Simple, basic, 5-ingredient meals are awesome and the foundation for anyone! Thank you, Marcus!
THANKS for this in-depth cooking.meal prep video Marcus! You are a true master- both in the gym and the kitchen- and your content is gold!
Thanks Emily
This channel deserves so much more attention
Hello and good evening Marcus, you have such a relaxed and approachable way of sharing your knowledge on everything I'm trying to learn about. I began my weight loss journey last week and will be retracing my steps and watching your videos. Best Regards Tim from Australia's Sydney
Thanks very much for sharing so many helpful tips, Marcus. You've got serious cooking chops. Your knife skills and cooking techniques are great. Keeping things simple and delicious
Hey i appreciate that so much. Been working on it for years
Great content Marcus! All of it very simple and doable. I’ve been following the higher fat, good quality protein and nutrient rich veggies and a small amount of fruit for years now and have stayed shredded and fit very easily. I love the size of your meals, that’s how you keep that size on you. Great stuff
yes. the size of the meals is what differs from one person to the next, but the quality stays high
brilliant organized and balanced diet, thank you!
This was awesome information!! What a great way and patience to explain and make us understand everything!!! Love it!! Thanks!! I just became your fan!!💪🏻👏🏼❤️💙
You are so welcome! Glad you enjoyed it.
Thank you for this. Preparing meals is a current topic of discussion in our house as the kids get ready to go back to school. This was very helpful! Love the simplicity of the 5-ingredient concept.
So glad this helps. As a parent it really is useful
Recently found your content and absolutely love it. You’ve instantly become one of my favorite fitness influencers. Information is great, really convinced me to focus on unprocessed foods and an overall more health focused diet (even though I already am great with my nutrition). Would love to see more cooking and nutrition videos! Keep it up!
That’s my goal! I’m happy you found the channel
You truly are an amazing person. Love your workout videos. Thank you champion.. 🤙
Thank you for the love
Thank You for the time you put into this video. I deff will try your dressing.
Hope you enjoy!
you are a true inspiration Marcus!!
I think is the first time I pay fully atention to a 30 min + video. Really simple, interesting and powerful content. Thanks a lot!
hope it was helpful
I am also a a huge fan of Marcus, we seem to have the same thought process when it comes to our clients.. keep it simple… I find your FBB and gut health and knees over toes amazing stuff…. Very enlighting stuff ..
Love the content! New-ish listener/viewer and have been binging everything you've put out lately. Thank you!!
Question - Are you ever hungry between these meals and have some type of snacks?
Thanks heaps man really appreciate the time & effort you put into making this video i might not do everything you say in this video but there are some gems hidden throughout this video for sure! New subscriber from Australia here man 👊
Glad I could help. Thanks for the Sub.
great content as always!!! keep grinding man!!
This was great, from the meals to the presentation and suggestions..thanks
Glad you liked it!
Such a fantastic channel thanks Marcus!
Most underrated CZcams channel I’ve come across. Damn. Would love a video on evading a skinny fat physique in terms of calorie intake. Would you say eating at maintenance or a slight surplus? i.e 5’10, 148 lbs @ 17%
Sooo helpful, Marcus! Thanks for doing this.
Glad it was helpful!
Thank you for this! Love these videos of yours
I’ll be sure to do more
Love this chanel ! So much good informations, adviceses, and so much more !
Cheers from France ! You are a inspiration for me 🙏🏻
🙏🏼🙏🏼🙏🏼🙏🏼
Love this video and come back to it often. How would you do this for a whole week? Any tips on rotating proteins?
Very intelligent approach. Very well presented!
I’m glad you got something from it
Wow great tip about weighing the olive oil bottle before and after!
Awesome video Marcus! Thanks for detailing that out.
My pleasure
Thanks for the video, Marcus.. super helpful!
My pleasure!
What the hell! What a fantastic channel. Thank you very much for sharing so much great content. Please a lot more cooking and diet videos, please
Love this vid. Exactly what I needed. Thank you
My pleasure
Wow. Just found this channel. Seems a lot more genuine than previous ones i watched which were purely advertisements for supplements. Loving it so far!
Wow, thank you! Glad you found us!
@@marcusfilly No, thank you!! You are so natural and articulate behind the camera, and explain everything very well. Loving the channel and is now my favorite fitness channel. No ego, not a lot of advertising, just great info to achieve fitness goals.
Awesome videos Marcus! Keep hammering.
Thanks! Will do!
I love the approach to calorie counting. The biggest change for most people is in the extra work it takes to prep and cook real food, don't over complicate it by measuring exact portions and weighing it all too. Not to mention it is incredible to learn how much more nutrient dense, but lower in calories real food is, compared to the frozen lasagna/frozen dinner/fast food equivalent. Just eating high fibre, high protein, high fruit/veg meals is so filling that you naturally end up eating a lot fewer calories anyway. Great video!
thanks for the comment.
Thank you Marcus, it’s not easy to follow along when you’re a beginner in the kitchen but hopefully i’ll get there.
One day at a time! You got this.
Hi Marcus ! Love your job and the channel ! Do you take any supplement nowadays?
Nice one Marcus. Also thanks again for a previous video with the landmine RDL idea - i love these now; can really work the intended muscles instead of worrying about balance as was case with kb/db
My pleasure. Hope you enjoy this one too
Thanks for the great video, very informative! I like these simple and straightforward meal prep videos.
By the way, be careful with the old knife into the avocado trick to remove the seed. So easy for the knife to slip and cut yourself. It's quite a common injury.
I think I even mentioned that in the video nice seen some bad accidents
Thank you Marcus. This helps a lot.
Glad it helped!
I love your channel! Could you do a video on how to rest and recover efficiently? Like how to counter soreness, inflammation etc. After a heavy kettlebell workout I normally need 3 days rest. I would love to reduce that number.
I will think of how to present this info
So genuine and such great information
Thanks for the positivity
that's actually the salad dressing I make for myself...I don't food prep so much in advance but I'm trying to eat very similar to what you showed here..thank you again for your time in creating content
The salad dressing is epic
i want more videos like this, i just love
What specifically do you want to see
Great video really enjoyed the content and the reason you use 5 ingredient over just grabbing the nearest snack.
I’m glad it resonated with you
This was very helpful!
I'm so glad!
Really good video Marcus thanks
🙏🏼
Definitely agree on the no recipe approach, just learn what to use and how, and meals will turn out great and healthy 😊 Kicken scale is also a game changer for sure. Less is more to retrain the palate too!
💪
Really awesome content! Interessting eating style. Everything looks great. Just one thing, where are the eggs? Did you cut them out of your diet or am i missing something? Please keep going. 💪
My friends has just shared with me you channel and I’m already learning a lot. Love the simple meals, so satisfying. Eye-opener!
What would be best vegan/vegetarian protein sources you’d recommend?
One of our personal coaches has an amazing graphic on their IG. Take a look instagram.com/p/CeW9Hd6uwD0/
Damn talk about an information bomb of a video. The stuff that was more interesting to me was the things that you said at the end of the video, about staying consistent as opposed to fiddling around day by day, or that when things go out of control to go back to the basics.
I'm really grateful I found your content Marcus. Much love!
Thank you so much for the feedback. I'm glad this video provided good value for you.
Great content!!
Respect for cooking, slicing and then not eating that perfectly prepared steak right away. You took one for the team there.
Great video! I gotta get better about weighing raw ingredients which you've mentioned before. I always forget.
You're right, getting a good knife is essential and makes cooking faster, safer, and more enjoyable. If anyone can't afford a high-end chef's knife for whatever reason, I recommend Mercer Culinary's Renaissance 10". It's $40 bucks and is forged not stamped. It's not a top-of-the-line knife but I can get it razor sharp and for a first real knife it's solid and pretty budget-friendly. Thanks Marcus!
It was tough.
Love this Marcus, thanks so much for the awesome information - very straightforward and no BS! I think the real question though is... Did the ribeye make it to breakfast??
In all seriousness, since joining FBB a couple of months ago, I've finally started to hit my desired body comp - and I can't thank y'all enough for that! I hadn't stepped onto a scale since I joined, partly out of disgust that I could never get below 215 pounds.. Stepped on this morning and was at 204. I feel fantastic, look great and I'm REALLY enjoying the training.
For those who may not be FBB clients, just do it... You won't regret it.
The ribeye did make it and it was seriously amazing the next day. Made me rethink ribeye.
I’m so pumped for you and your progress.
Thanks for the video, Marcus! Great content as always!
You juste made me realise that I’m tracking my macros the wrong way since years haha. I’ve always weighed meat cooked.. This is going to have a major shift in my overall energy consumption but hey, always learning.
I was weighing my meat cooked my simplicity actually. I need some tips!
When you cook in bulk, that you weigh it raw, and that you obviously don’t eat everything right after, how do you manage to calculate the food for later by only measuring it in bulk before its being cooked?
I guess a video on going in depth on how you manage tracking could be a useful one for many!
Thanks again!
Perhaps the consistency you get by measruing this way will provide you a much better platform to know your inputs and outputs.
Awesome video. I guess I'm the only person impressed by that pepper shaker
Great content
Do you ever prepare meats on the grill? Or smoker? Do you season your ground meat? Thanks for the awesome info!
This is genuine advice , no joke. Going back to lean meats , veg , fruit and non processed starch , healthy fats you just can’t go wrong
For sure that’s the way!!!
You changed my life. As a gamer, I always try to min/max things out, seeing you taking this very simple but effective approach is really awesome and satisfying at the same time. I had issues with binge eating because I alwasy tried to eat "as clean as possible", fat free, sugar free, fun free ... ya`ll know the drill :D I watched some of your vids, tried it out and it worked for me. Dropped a shit ton of weight in a relative short period of time, just being not affraid of certain kinds of foods, as long as they are 100% "natty" ;D Thank you!
That is incredible to hear! I'm so thankful these videos and this education has reached you
@@marcusfilly Thank you very much for your answer, I do appreciate it that you take the time to write back! :)
Seriously good content man, I love your channel.
Sorry if I’ve missed it, can I know what’s your main carb source (is it white rice?) and how many grams of carbs you have per day?
Thanks in advance!
My primary carb sources vary and the amount isn’t the same every day. I keep protein and calories constant mostly and vary fat and carbs based on what I’m feeling
I use
White rice
Oatmeal
Potatoes
Gluten free bread homemade
Some rice pasta
@@marcusfilly how much bread do you typically eat? A problem i have is that if i eat bread even if it has tuna on it i feel like i want to overeat (Whole Bread) and the same goes to carbs like i feel like i want to eat a big portion of brown rice even if i divide my plate Protein, veggies and starch carbs 20%
Great video!
Thanks !!
Thanks for the great content ! Can you link that air fryer or just provide the brand ? Looking at purchasing a quality one .
The brand is gowise and it is the 7 quart size
I've finally found someone who applies my same eating criteria: 3 complete meals without any snack in between. I do it for your same reason: give my digestive system enough rest, if you eat too much frequently you overload it (more or less the same for training muscles).
Secondary you do not have to plan also the snacks and if you do not have time or something change during the day (for example you can train earlier or later than usual) you're ready to go with empty stomach but muscles full of glycogen from the previous complete meals.
It works well.
Just wondering if you've experimented working out in a fasted state. I feel like I have more focus and drive in my routine if I wait to eat till a few hours after exercise. Thanks man. You're great.
That’s my experience. Fasted workouts can be more focused at times.
Love this video! Thanks for breaking it all down. Any tips for a carnivore husband who doesn't get veggies and making the most of the meals without the added expense? Also, what's up with that pepper grinder, is it automatic? I think I need that!
Im in carnivore since March (before I had a lil sweet potatoes) . And in Lion Diet since June 7th . All my artrosis problems disappeared. Feel so much better. My speed improved much. I do cf every day 63 cat with CompTrain program. Veggies are real shit. Fruits inflammatory. If I’d eat that shit of the video I’d die. I DONT CRAVE ANYTHING Lol. I found my way. Very happy.
Pepper is a poison for your gut. Very inflammatory.
major keys are HIGH PROTEIN and WHOLE FOODS😜 thanks for all this man! yumm steak. ive been eating a lot of chicken lately, need some beef 😛
Good stuff Marcus... Good stuff. 🤗
Thanks for the positive feedback
thank you for the explanation on why you weigh your food raw. I was weighing it cooked and that was probably throwing off my calorie counting
My pleasure. Glad it helped
Thank you
Great content, but do you eat desert at all? It seems that you have the calories at least for a healthy one.
Place avocado half face down in water . Depth a little above the exposed flesh .
Been doing this for a while
Never fails !!
I need to try the chicken thighs marinade: tamari, balsamic and paprika sounds wonderful
yes it is so simple and delicious
“My stomach doesn’t know what time it is” - well said!
Hey Marcus,
I may have a silly question.
Is 125gr rice row or cooked?
thanks mate
Nice one!
I appreciate that
Really good information Marcus. What do you usually drink!? Other than coffee. Any supplements you believe in.
Coffee, water, and water with electrolytes in it. That’s about it. 1 Diet Coke a week.
@@marcusfilly coffee Diet Coke.. pure drugs. Shame you don’t know what the contains.
Great video, thank you :D
🙏🏼
I gotta ask… what brand shirt is that? Looks super comfy!
Bylt basics
thank you.!!!!
🙏🏼🙏🏼
Excellent !! What brand rice cooker is that?
Zojirushi
I want to comment on the ability to enjoy simple tastes. I gave up sugar about 2.5 years ago, which of course means I gave up any processed food as well. About a year in, I really noticed that real food started tasting better. I started finding that sour things weren't so sour. I could eat plain yogurt and didn't find it sour. Brussel sprouts tasted actually sweet. I can now eat unsweetened stewed rhubarb. I find that all I need is salt, pepper, and a chili paste. The only fruit I enjoy are berries, other fruit is too sweet.
It’s amazing how we can transfer our taste
yes, you can retrain your taste buds if you really want to.
@@marilync8133 Sure seems like it. It wasn't my intention, but I'm happy that it happened.
i would be interested to know how you integrate cooking into your family context. we all face the challenge of taking into account the constraints of our daily lives. for example, not everyone has the opportunity to invest so much time in nutrition and training.
do you cook for your wife and kids or just for yourself?
does your wife cook for herself and the kids?
I noticed you eat a lot of brussels sprouts. To improve the flavor (in a positive way), by 500%, add a tea spoon of baking soda on top of the already added seasoning pepper/salt, before cooking them.
Hey Marcus, thanks for the video, what is the name of your air fryer?
This brand is Gowise
I use almost the same salad dressing I add a small amount of maple syrup and a rough chopped garlic clove. The garlic sinks to the bottom and becomes "pickled".
Have to say about the measuring cooked vs uncooked. You don't just loose water out of meat you also render out fat. So the macros would be different
This is a good point so cooking method maters. Fat will render but not evaporate so you can scrape fat out into your bowl/plate
Awesome
🙏🏼
This is a f()ckin A video! Right on! You basically confirmed what I have been experimenting wirth as a cyclist for the past 20 years! Each day, breakfast, lunch, and dinner! Thank you for creating this video!
Thanks my friend
Do you use creatine? Thoughts on it?
1. Do you eat something before your workout in the morning?
2. I noticed you were weighing the chicken after it was cooked. How do you track / weigh pre-cooked bulk ingredients and input them on myfitnesspal when taking a serving? (e.g. you cook picadillo which includes 3lbs of beef, how do you measure how much beef you are eating per meal? do you create a "recipe" on myfitnesspal and divide per servings?)
Found the way to do (2) is to measure the raw ingredients and input them into a recipe, then weigh the final result. Input the final number if grams as “servings” on the recipe, save the recipe. whenever you take a portion, just measure how much it is in grams and add that number as number of servings from the recipe in your meal
What type of air fryer are you using there???
What app is best used for calorie counting?
Do you eat organ meats? I recently read that carnivores in the wild usually eat the nutrient dense organs first, and leave the muscle meat for scavengers.
If you’re food prepping for multiple meals at a time, how do you weigh the food raw vs weighing it when you pull it out of the fridge to eat it. Would you have to cook it all separately?
This starts to get into the detail weeds. But there are ways to pre cook in bulk, and create recipes in MyFitnessPal that will allow you to put the final weight of the cooked ingredients in as a serving size. This way it does the math calculations for you. Example 2lbs of beef cooks down to 650 grams total. Input the Recipe as 2lbs of ground beef as the sole ingredient and the servings = 650. Them you can serve it whenever you want and Input the total grams you have of the recipe
Some recommendation I got is maybe not wipe your hands in the same rag you put your hands on raw meat then wipe your hands with the beats and everything else… also add some garlic in the mix it’s great nutritionally, aromatics and flavor. I’m happy to see you add salt but that’s not a cure all to bland food. Plenty of 0 cal seasoning salts and sauces. Overall great ideas and concepts, just hard to maintain for the long term
What is the heat setting for the steak?