How to cut
1500 Calories A Day
How to Meal Prep 1,500 Calories in 15 Minutes | Meal Prep For Weight Loss
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[Music]
what's going on everyone it's a seal
suede and in this video i
am going to show you how to meal prep
1500 calories
in 15 minutes so if you are looking to
meal prep for weight loss
this video is for you just stick around
and show you all step by step on exactly
how to do this so
with that being said make sure you give
this video a like you enjoy it share it
with a buddy or two because
this is seriously going to be one of the
best easiest quickest beneficial meal
preps
for weight loss so let's get inside the
kitchen and i'm going to show you all
the foods ingredients we're going to
need for today's meal prep for weight
[Music]
loss
all right i've got all of the foods
needed for today's meal prep to lose
weight so keep in mind guys this
is 1500 calories based around three
meals so
it is a tad bit extreme but again we
have all the simple ingredients here
i'll take you through the assembly line
we have spinach we got some
non-fat greek yogurt we have some no
salt added canned
corn along with some reduced sodium
canned
black beans and then we also have 937
ground turkey
we have jasmine rice we got almond
butter
unsweetened vanilla almond milk and then
we also have
some eggs i'm very grateful i didn't
just drop all those eggs
and we also have some quick cooking oats
and then we have two bananas as well so
that is going to be everything you are
going to need keep in mind this is also
very budget friendly all these foods are
super cheap so you're going to love this
let's go ahead and set up all the pans
and pots needed
to begin meal prepping all 1500 calories
in just 15 minutes
[Music]
all right so i have got all of the pans
pots and accessory we're gonna need just
to set up all the food so check it out
we are going to start the timer
for 15 minutes again guys we're prepping
three different meals 1500 calories here
in only 15 minutes so ready three
two one go all right so let's go ahead
and start
with well okay we're going to start with
meal number one right but we're gonna
prepare meal number two
as we're covering up deal number one
because meal number two is gonna take
the longest time to prep so
anyways hopefully that makes sense so
meal number two this is gonna be some
white rice cooked ground turkey some of
the canned black beans and corn
along with some spinach so it's gonna be
like one big homemade chipotle bowl
and we're gonna prep up the rice and the
ground turkey cook that up as we're
gonna prepare the first meal so
check it out we need where is it where
is it where is it okay this is gonna be
completely vlog styled i really hope you
all enjoyed this let me know if you're
gonna like these meal prep challenges
you want me more of them but anyways i'm
wasting time here so we're gonna do one
cup
of dried white rice right
okay got a boom and what we're gonna do
as well
is put two cups of water so for every
one cup dried white rice
one cup water is the way to do it all
right that's a conversion if you want to
cook perfect rice
two cups of water per one cup of dried
rice it's just perfect so if you're
using two cup dried
use four cups water you know three cups
six cups etc but
anyways let's go ahead and turn this up
we're going to like do this on high just
for a little bit so it starts pulling
quicker
probably not the best way but we got 15
minutes all right we got pam cooking
spray
uh obviously we want to save as much
calories as possible so
zero calorie spray then we also are
going to start cooking this up
okay okay it's as easy as one two three
guys
anyways uh let's go ahead and season
this puppy up so what we're gonna use
is some sea salt check it out
you know you're fancy and you got the
whole cracker thing going on like
you don't have to use this type all
right all right we also have some pepper
which i
actually seem to have ran out big l
don't have any pepper
then what we're gonna do is we're gonna
use look at this this is like
the gains uh little closet we have going
on we have some garlic powder
we're gonna also use some onion powder
i'm giving away
all my secrets by the way it's not that
big of a secret but this is really how i
season all of my protein so hopefully
you guys enjoy this
got some garlic salt and
what else what else what else this stuff
this is the secret stuff paprika
but a boom gives it a kick and that's it
guys
what we're gonna do is get the spatula
and just kind of like break this down so
we have this gone at around like four to
six just like medium to high heat really
just to get it
going a little quicker check that
out you just literally beat it up all
right
beat it up for its gains the more you
beat it up the more gains you're going
to
acquire not really but anyways
now as we have this stuff cooking okay
we're gonna go ahead and start preparing
meal number one which is
super quick meal number one and three
are like extremely time efficient so
meal number one
is gonna consist of a banana with some
cooked oatmeal and one cup of almond
milk
with a little bit of some almond butter
along with two whole eggs and four egg
whites so i'm gonna show you all exactly
how i prepare this
check it out we have a bowl we're gonna
put it on the weight scale just so we
can like measure out exactly how much
we're using here
as if we're literally meal prepping
right we're gonna go ahead
and weigh out 80 grams oats
don't know 40 grams i'm sorry we need
half a cup of oatmeal here only half a
cup because this is like
you know 1500 calories we're watching
the carbohydrates
and then we also have got one cup
of almond milk to cook it in okay
almost a pub and there you have it one
cup we're gonna simply nuke this in the
microwave for
three minutes all right check that out
one two three three minutes now
we're gonna check up on this real quick
we're gonna move this a little bit more
all right smells already really good i'm
telling you paprika if you have a hard
time
like seasoning your stuff paprika
paprika okay this is what we're gonna do
we are going to
go ahead and drain the beans and the
corn so when you get a can
big tip here always get reduced sodium
or no salt added if they have them
because it just blows the hell out of
you
if you don't so get a strainer
let's go ahead and do this big tip here
as well what you want to do
is also water this down to get all the
gut i'm going to call it
guck all right we don't want any of the
guts that's like where all the sodium is
at
all the bad stuff so essentially this
really is no salt added we just kind of
move it around with water strain it out
it's just naturally going to become just
regular cooked
black beans but without cooking it's
going to save you tons of time
this is meal prep time efficient so
check that out this is essentially
drained out move it around
just salt lay it around then i have like
my meal prep stuff right over here i'm
gonna get that out
just go ahead and get something to put
the black beans in
there you have it easy as that we're
gonna put it to the side for now
then we're gonna also do the corn now
yes you could clean the strainer you
know then do the corn but
we ain't got time for that ladies and
gentlemen we're gonna use the same one
we did stockings with
all right the corn this is no salt added
so it's literally just in water
but i like to drain it out a little bit
more as well
again it really does make a difference
i'm telling you
slacks are canned items it's going to
save you lots of time but just make sure
you know you're really avoiding
all the salt and you're straining it out
very important here
all right and that's done we're going to
literally do the same exact thing we did
with the black beans
boom so what's cool here is we're not
going to use all these right so
you already have kind of like some
carbohydrates prepped up and a little
bit of protein with the black beans
so boom that's already its own little
separate meal prep so let's go ahead
check up okay 30 seconds 30 seconds
that is going we got the ground turkey
and the rice hopefully going
we're running out of time here guys not
really we have like 10 minutes left
okay we're gonna move this around a
little bit more about a ball
so look at that it is nice and juicy
and you can smell like the spices
again if you guys have trouble flavoring
up your proteins
just the garlic powder onion powder
garlic salt
uh pepper and the paprika all right
there you have it the oatmeal
has officially been completed we're
gonna let this sit again
on like immediate low to medium heat
we're gonna get this sucker out
it's gonna be really hot so try to be a
man
anyways uh we're gonna go ahead and put
some sea salt in here
it's gonna taste make it taste a lot
better some people think this is like
the craziest thing ever but
trust me it helps a lot but we're gonna
we could also put some um
natural sweetener like stevia but i
don't have any right now but it's okay
we have some peanut
butter to flavor the sucker up so what
we're gonna do here actually
this is how you weigh out peanut butter
for those of you that don't know put
this on
right on the weight scale zero the scale
get a spoon and then
we need one tablespoon so two
tablespoons is 32 grams so obviously
32 divided by
two i have been told is 16. so they say
so they say cheating here
[Music]
but zero calories okay they're gonna mix
this up
it's gonna become like all shake and if
you are
a subscriber to my youtube channel you
know very well we are huge supporters
of this thick squad okay we love
the hashtag squat anyways uh once this
is mixed in
look at that it's already getting
thicker just like how we like it huh
and then we're gonna put one banana in
there so let's go ahead and chop up this
banana
we need like a knife here nice where'd
it go there's somewhere here
live here bro ah man okay somewhere here
there we have it
nice yeah i live here but i'm like
struggling right now so we're going to
go ahead and just chop up
a banana this oats
he's under pressure he's under pressure
under pressure oh
snap i might get a copyright claim for
that so let's uh ignore that youtube
anyways uh i'm literally about to cut my
freaking hand off i'm sure so many
chefs are watching this right now being
like what are you doing dude
stop but i'm no pro guys i just like to
make games and you know easily you know
cook up food and
anyways okay holy crap i forgot one
thing
we need another pan to cook up the eggs
and egg whites we're gonna get another
pan real quick out here
sorry i completely forgot about this
guys bam we got ourselves
another pan for the eggs and egg whites
look i promise it literally just took me
a few seconds i'm not cheating here but
anyways
this is pretty much done cooking it's
been 10 minutes it's gonna cook itself a
little bit more just chilling the pan so
we're gonna put this right over here
and it's already been heating up we're
just gonna let it sit for a second with
some cooking spray
just so you know the eggs and egg whites
don't stick we're gonna move this around
just a little bit as well because you
don't want this to like stick
right on the pan on the bottom if you do
leave it sitting for too
long and then while we're waiting for
the other pan to heat up
what we're gonna do we're running out of
space here i need a bigger kitchen
anyways
we're gonna move the white rice around a
little bit we're gonna turn this down as
well because we're like
butchering this again i'm doing this in
an aggressive way because we're doing
this in 15 minutes so
all right anyways let's go ahead get the
eggs egg whites
all right so typically you want to wait
till the pan is a little bit more heated
up but we're gonna go ahead and just
crack open the eggs and egg whites so
check it out
a lot of you surprisingly like for some
people you might think this is
very easy but most people like don't
know how to separate egg whites
from whole eggs so this is how you do it
we're gonna use two whole eggs for this
meal right meal number one
then we're gonna use four egg whites so
this is exactly dude you crack it
the balm and just kind of like move it
back and forth okay literally just like
bobby flay or something but
anyways there you have it one egg white
we're gonna do this four times
for four different egg whites so you can
actually
buy cartoned egg beaters guys which are
literally just egg whites
in a carton which make things a lot more
easier and more convenient but keep in
mind if you're on like an extreme budget
maybe you're like a student or something
i used to avoid them as a student
because they're a lot more expensive
it's like
five plus dollars for literally like
what 10 egg whites
versus something super cost effective
like this
so this is the most cost effective
method for eating egg whites
anyways guys it's pretty much like done
here boom four egg whites
two whole eggs what we're gonna do is
crack some sea salt on top just like so
and then a little bit of pepper at least
the last bit we have
left okay we literally don't have any
left so never mind
uh we're gonna move this rice put the
heat down
look at that it's almost done cooking
guys it has been
check it out 11 minutes and the rice is
almost done
the ground turkey is done the egg whites
are cooking the oatmeal is done and then
we have meal number three which is super
quick
i'll show you that in a moment but
anyways let's move this around a little
bit more
so we don't start a fire in the house
and then let's set up the meals so
check this out anyways let's go ahead
and set up meal number three we're gonna
stop a little bit bowl
we're going to get a cup which is going
to be
170 grams or 225 grams
of greek yogurt another spoon
and measure out the greek yogurt
this is the last meal today meal number
three so you can have this
like during the night or something like
that okay
all right almost there pretty much it
226
we also have a banana on top so two
bananas here
you can switch up one piece of fruit
either you know the oats or the one with
the yogurt
with something different so you have
more variety but honestly this is what i
had
left in my house so we're doing two
bananas check that out
and what we're gonna do we're getting
crazy here
are you ready is you ready
what we're gonna do is
throw in if i can find it some cinnamon
and again you could also put some um
zero calorie sweetener like stevia but i
don't have any
so keep that in mind all right guys
we're turning off
this because the rice is really really
done right now
check that out and then we're also going
to turn
off this because the eggs
are done cooking check that out okay
all right guys so what we're going to do
now we're going to set up
eggs before they burn
about a boom damn i am feeling myself
today this is what happens
when you watch the food network for the
first time like a glass of wine or
something
you think you're like some expert and
you end up making a 1500 calorie uh
meal prep video right that's not what
happened
totally not
[Music]
okay let's go ahead and move on we have
meal number one
check that out guys look at that oatmeal
like a standard bodybuilding you know
breakfast or you know post fast i like
to break my pasta something like this
we're gonna get a bowl where's our bowls
oh my gosh we need another bowl three
two one boom and we got ourselves
another boss where it took like two
seconds okay i promise anyway
let's go ahead set up meal number two we
are running out of time here and i'm
getting
really nervous guys all right we need
200 grams
of white rice check that out cooked
weight by the way
check that out yeah baby
yeah baby carbs on carb all right 200
grams
need six ounces of cooked cooked here
okay cooked
uh 937 ground turkey
boom all right
that's two servings by the way so if you
were to weigh this out raw it would be
eight ounces okay
just half a serving of corn so the 60
grams
all right one serving is 120 grams
all right zero it out again
we need half a serving of black beans
which is 65 grams because 130 grams
that's one serving
all right and then we are going to throw
in
some chopped spinach
[Music]
all right there you have it guys okay
15 minutes 37 seconds
i'm still going to title this 15 minutes
all right we're gonna round uh we're
gonna round 16.
okay we're gonna somehow round down all
right anyways guys
that is going to be 1500 calories
in 15 minutes check this out let me go
ahead and like organize this
really quickly and then we're gonna
individually see how much calories
carbs proteins and fats is in each meal
for meals one through
three then also the total amount of
calories and macros in the entire 1500
calorie worth of meal prep for weight
loss all right
all right so i've got all 1500 calories
in 15 minutes
right in front of me so check it out
meal number one consisted of the
half a cup of cooked oatmeal in one cup
of unsweetened vanilla almond milk
with the banana on top along with the
two whole eggs and four egg whites
so the total calories and macros in meal
number one
consisted of 589 calories coming from 59
grams of carbs 25 grams of fat
and 37 grams of protein so meal number
one
is gonna consist of 200 grams of the
cooked weiss
with six ounces of cooked 937 ground
turkey
along with some spinach on top for some
vegetables with
half a serving of canned reduced sodium
black beans along with half a serving of
the canned no salt added old kernel corn
so the total macros and calories in meal
number two
consisted of 697 calories coming from 74
grams of carbs
18 grams of fat and 52 grams of protein
so meal number three
is going to be one cup of the non-fat
greek yogurt with one banana and some
cinnamon on top
and it's good we're gonna devour this
after this video let's be real
anyways meal number three the total
calories and macros
in meal number three consisted of 235
calories
coming from 36 grams of carbs 0 grams of
fat and 24
grams of protein let's go ahead and
figure out the total amount of calories
and macros
in all of these meals
[Music]
so the total macros and calories in
today's meal prep for weight loss which
was
1500 calories in 15 minutes
consisted of 1521 calories coming from
169 grams of carbs 42 grams of fat
and 114 grams of protein so
keep in mind guys this is only 1500
calories i'm sure there's lots of you
out there
who need to eat more especially more
than 114 grams of protein
even if your weight is or your goal is
to lose weight i would recommend
try adding in like maybe two scoops of
protein or you know around
six to eight ounces more chicken breasts
into this diet
just to bump up the protein by around 40
to 50 grams unless you're a female
this would work very well but again this
is just 1500 calories done
in 15 minutes so i really hope you all
enjoyed this video if you want to see
more meal prep challenges i could do
more calories or less calories and less
or more time
let me know in the comment section down
below and of course just simply
like the video i would generally
appreciate if you just drop the like
button
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can't wait to see every single one of
you
in the next video
