what's up it's chris heria welcome to
the vlog today i'm gonna be making you
breakfast but not just any type of
breakfast i'm gonna be showing you how
to make five breakfast meals that are
low in calories and high in protein to
allow you to get shredded while
simultaneously building muscle and best
of all these dishes are gonna be so
delicious you wouldn't even have
imagined that they were so healthy for
you each dish is also made with just a
couple ingredients so you can whip these
up at home in just a couple minutes and
these are the same things i've been
eating to stay within my caloric goal
allowing me to stay shredded year round
while simultaneously building muscle and
getting stronger and of course if you're
trying to get shredded you're definitely
gonna need to factor in calories in and
calories out so without further ado
let's get right into these dishes that
taste delicious and that will help you
get shredded and build muscle first one
i'm gonna whip up for you guys is gonna
be french toast my french toast is only
336 calories packed with 23 grams of
protein per slice so if you need even
more calories and protein you can make
yourself another serving or another
slice because the calories are so low so
let me show you how to make it we're
going to need eggs of course i have
pasture raised eggs we're going to be
using three totaling 210 calories 15
grams of fat zero grams of carbs and 18
grams of protein we're also gonna need a
slice of bread i'm using dave's bread
one slice is gonna be 110 calories 1.5
grams of fat 22 grams of carbs and 5
grams of protein we're also going to be
using about a tablespoon of cinnamon
that's gonna be six calories zero grams
of fat two grams of carbs and zero grams
of protein and to top it off we're going
to be using two tablespoons of
sugar-free maple syrup which is only 10
calories zero grams of fat four grams of
carbs and zero grams of protein totaling
336 calories and 23 grams of protein per
slice all right the first thing we're
going to want to do is hit up the stove
put it on medium while we prepare our
eggs we're going to take out three eggs
crack them into a bowl
pull out the whisk
now i'm whisping all these eggs together
with the yolk if you wanted less fat and
calories you can just take out some
yolks or take out all the yolks and just
use egg whites all right we got our eggs
all mixed up
now i'm going to throw some cinnamon in
there all right there you go not a full
tablespoon all right let's whisk this up
got our cinnamon and eggs all mixed up
now i'm gonna get a bigger bowl pour
this in so that we're able to dip our
bread inside so here we go i'm gonna
take this one slice
bam drop that in there all right try to
flip this bad boy over bam all right
this slice is pretty much soaked we're
gonna make sure that the heat is pretty
low so that we don't burn this or
doesn't cook too fast go ahead and drop
our bread in there let's go ahead and
pour
in the rest this will help it piece it
together you're in for a treat because
we're not actually going to test this on
the presentation we're actually going to
be taste testing this so i'm going to
have you guys try every dish you let me
know if it's legit or not
i accidentally ripped the bread a little
bit there not the best chef we're not
going off of looks and presentation here
we're just going off strictly taste test
now i know this slice might be looking a
little crazy right now that's because we
packed it in with a lot of eggs of
course it'll look prettier if we only
use two eggs but we're trying to get the
protein in there all right this french
toast is just about ready bam this
smells so good right now all right hold
on top this off we're gonna pour in two
tablespoons make sure those two
tablespoons cover the whole surface goes
a long way like i said this isn't as
beautiful as any other french toast but
it is slam packed with protein and it
definitely tastes delicious so i'm gonna
have one of you guys try this first
what do you think wow it's perfect all
right we're gonna need a second opinion
all right perfect i had to let them try
it first so you guys know i'm not
gassing myself up
but we're gonna see if this is really
really good
no you guys definitely have to give this
a try i can't believe this is healthy
i'll eat this whole thing
so good
cheap
delicious great macro is going to get
you shredded gonna help you build muscle
let's move on to the next one coming up
is a really easy and quick one we're
gonna be making a parfait so we're gonna
need some greek yogurt i'm using vanilla
greek yogurt and we're gonna be using
three-fourths of a cup which is 96 grams
and that's gonna be 140 calories zero
grams of fat 16 grams of carbs and 14
grams of protein then we're going to top
off this greek yogurt with 1 4 cups of
blueberry that's 21 calories 0 grams of
fat 15 and a half grams of carbs and a
quarter of a gram of protein we'll also
add 1 4 cup of strawberries that's 13
calories 0 grams of fat 3 grams of carbs
0 grams of protein and 1 4 cup of
raspberries 16 calories 0 grams of fat
3.5 grams of carbs and 0 grams of
protein and then we're gonna top it off
with 10 grams of granola that's 43
calories 2 grams of fat 6 grams of carbs
and 1 gram of protein totaling 233
calories with 15 and a quarter gram of
protein for the entire parfait i'm gonna
take my fruits drop them in
nice and eat drop some blueberries in
there great antioxidants strawberries in
there
all right
top off with granola
damn how about one of you guys volunteer
tell me what you think all right here i
go i'm gonna try and have a little bit
of the fruit and granola yogurt
really good texture really good taste
there you have it a beautiful parfait
right from home in just a couple seconds
next we're going to be making avocado
toast i make my avocado toast with
boiled eggs so i have some eggs that are
just about done boiling i'm going to go
ahead and take them out and while i'm
doing that i'll be toasting my bread
which is going to be dave's bread one
slice of dave's bread is going to be 110
calories 1.5 grams of fat 22 grams of
carbs and 5 grams of protein and we'll
be using three hard-boiled eggs which is
going to be 210 calories 15 grams of fat
zero grams of carbs and 18 grams of
protein we'll also be using half an
avocado which is 113.5 calories 10.5
grams of healthy fats 6 grams of carbs
and 1.5 grams of protein totaling
433.5 calories and 24.5 grams of protein
per slice now you can always double up
the slices because it's not that high in
calories now of course some people may
say you can drink a protein shake which
will have less calories in the same
amount of protein which may be true but
you're not eating real food which means
you're not going to be getting all your
nutrients from just a protein shake and
those nutrients are going to be really
important when it comes to fueling your
workouts and getting you in the best
shape of your life so let's go ahead and
take out our eggs all right we're going
to drop these eggs in a bowl of ice
water so that they're easier to peel
all right got our eggs
all right now i like to mash up my
avocado a bit
so go ahead and mash it up
then we're ready to put it on top of our
toast add some red pepper flavor
now i'm going to cut up these eggs slice
them all down
we're going to put them right on top and
there you have the avocado toast and on
top of the eggs you can
put the rest of that half pinch
of salt
also throw some pepper black pepper red
pepper whatever you'd like over it now
the third egg you can try to fit it on
top i just put mine on the side so i'll
be eating my toast and having a side of
an egg and there you have it totaling
433 calories and 24.5 grams of protein
now let's get a taste test in here
good
all right i'll give it a go a little
taste test we're all family here
all right here we go
delicioso
let's move on all right next up we're
going to be making protein waffles now
to make our waffles we're going to be
using half a cup of oats which is 150
calories 2.5 grams of fat 27 grams of
carbs and 5 grams of protein we'll also
be using three eggs which is 210
calories 15 grams of fat zero grams of
carbs and 18 grams of protein so we're
gonna come on over to our blender and
we're gonna drop our eggs
drop in my oats i'll also be throwing in
a scoop of protein powder this one has
80 calories one gram of fat three grams
of carbs and 15 grams of protein go
ahead throw that in there
let's go
all right we have our pancake mix now
i'm just gonna throw it in this that
smells super good close that up bam i
love waffles let's make the other one
damn
all right we are ready for our last
waffle
beautiful now that's a stack of waffles
baby we're going to top these waffles
off with two tablespoons of sugar-free
maple syrup which is only 10 calories
zero grams of fat and 4 carbs and 1 4
cup of blueberries which is only 21
calories 0 grams of fat 5.5 grams of
carbs that's one
and that is two some blueberries
we got ourselves some delicious protein
packed waffles time to go for the taste
test and this one actually looks just as
good as it tastes this is the best
looking one
it tastes good too let's see what all
the hype is about time to give this a
real
taste test
okay or how much protein is packed in
there amazing and now that i'm thinking
about it you could have actually put the
blueberries in there with the mix and
made some blueberry waffles but this is
just as good let's move on all right for
the last meal we're gonna be making an
omelette this is gonna be miami style if
you're in miami and you order an
omelette it's probably gonna have these
ingredients this omelette is gonna be
306 calories with 24 grams of protein
we're gonna be using four eggs which is
280 calories 20 grams of fat zero grams
of carbs and 24 grams of protein we're
gonna be using 30 grams of peppers which
is nine calories zero grams of fat 1.8
grams of carbs and zero grams of protein
we'll be using 30 grams of tomatoes
which is five calories zero grams of fat
1.2 grams of carbs and zero grams of
protein and we'll be using 30 grams of
onions which is 12 calories zero grams
of fat three grams of carbs and zero
grams of protein totaling 306 calories
and 24 grams of protein for this
omelette so first things first let's
heat up this stove put it about mid heat
in the meantime i'll go ahead and chop
up these onions i love the smell of
peppers this smells super good let's go
ahead and dice these peppers real quick
i'm going to be using avocado oil spray
this has zero calories in it all right
let's whip up these eggs
crack four in here of course you can
always decide to use just egg whites if
you'd like
and four
all right our eggs are ready now let's
just drop in our onions first so we can
get them nice and glazed
bring out the flavor for our onions
let's drop in the peppers next
you can already smell an insane amount
of flavor
with just these basic ingredients right
here now we're ready to drop in
our eggs
okay i accidentally scrambled it up a
bit i forgot we were doing an actual
omelette here
chop that in you can literally make
scrambled eggs or an omelette however
you prefer same ingredients though we
are just about done with this omelette
here we go
there you have it this omelet is perfect
just like this but you can also add
pepper if you want
add some flavor
some hot sauce
zero calories it's gonna make it taste
delicious so there we have the egg
omelette 306 calories 24 grams of
protein completely delicious let's see
what the verdict will be on the taste
test all right bro let me know what you
think i ate a lot of eggs every day
that's probably what i eat for breakfast
the hot sauce
it really doesn't there you go that's
chris heria's shredding breakfast for
you baby all right i'm gonna be the
final judge in these eggs if they're
really that good i'm gonna have to open
up chris harris shred and breakfast for
real you guys gonna have to come pay me
a visit
the peppers with the hot sauce and the
onions
phenomenal this food is delicious you
wouldn't have even imagined that you can
make some crazy gains and it can be so
nutritious and healthy for you so there
you have it five meals that you can have
for breakfast that are easy to make take
minimal to no ingredients you can make
them super quick in just a couple
minutes and it's gonna have you getting
shredded while still giving you enough
protein and nutrients to fuel your
muscle growth definitely give these a
try if you're sick of eating healthy
food that doesn't taste good and this is
a clear example that you can eat healthy
get your proper nutrients and vegetables
proteins and proper macros without
sacrificing taste so definitely give
these a try if you enjoyed the video
definitely smash that like button i
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thursday by 2 p.m usa eastern time and
if you enjoyed these meals and you'd
like some more options for lunch maybe
dinner to help you get shredded and
build muscle leave it in the comment
section down below i'll make that video
next until then you can catch more of my
content on instagram as well as tic tac
i just started a brand new tick tock
that's chris heria 305 and to celebrate
my brand new tiktok account i'm going to
be gifting people randomly in the
comment section of every single one of
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me on tik tok and make sure you comment
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forget for full access to all my
personal workouts and workout routines
that i specifically designed with
minimal to no equipment getting you in
the best shape of your life and have you
getting shredded while building solid
muscle just like these meals here then
make sure you download the heria pro app
in the app store or google play store
and you'll have me as a personal trainer
right in your pocket and with that said
i'll see you next thursday 2 pm usa
eastern time mad love and peace out
[Music]
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