- All right, guys, we're in my kitchen,
and today, I'm gonna be showing you a high protein,
low carb meal that you can make for under $3
that's great for supplementing your workouts,
and getting shredded.
Today, we'll be making wraps.
So, I passed by the supermarket earlier,
and picked up a couple ingredients.
We have some spinach wraps, and low carb whole wheat wraps.
We have some actual spinach here,
onions, tomatoes, and avocado.
For the protein, we have three different variations.
I'm gonna be showing you guys
three different ways to make these wraps
that consists of the same amount of protein,
and nutritional value.
For the main source of protein,
I've gone with three eggs, tempeh and chicken.
If you don't eat meat, or if you're a vegan,
you can always go with tempeh.
It tastes great.
All three of these are great protein sources,
and they're also very cost effective
when you're trying to eat on a budget.
Of course, there's a lot of other protein sources,
but these are gonna be the most affordable,
and really, it's probably the best value you'll get
considering how much protein you get for the price.
So, for the eggs, I hard boiled them.
It's the cleanest way to eat your eggs.
I put a little bit of salt and black pepper on the top.
The tempeh was seasoned with salt, pepper,
and Italian seasoning,
and then seared on a pan with coconut oil
until it was brown on both sides.
The chicken was prepared just like the tempeh.
It was seasoned with black pepper, salt, Italian seasoning,
and cooked on a pan using coconut oil.
Now, this is like two ounces of chicken,
and each ounce of chicken has about nine grams of protein.
So, this right here is about 18 grams of protein.
Of course, with the chicken,
it's gonna come with zero carbs,
and it's only about 110 calories per serving.
Moving on to tempeh,
we have about 16 grams of protein right here.
Tempeh is basically fermented soy beans,
so this is completely vegan,
and it's gonna hold about 140 calories per serving,
and about 10 grams of carbs.
For our eggs,
each egg is gonna be about seven grams of protein,
80 calories, and zero carbs.
So, now moving on to our fruits and vegetables.
We're gonna start off with the spinach.
That's gonna have about two grams of protein per serving,
and it also comes with a whole bunch of vitamins,
potassium, and iron, which is really good for you,
and per serving, it only has three grams of carbs,
and about 20 calories.
One serving size of spinach is about three cups,
and this looks like about three cups.
So, moving on, we have the wraps.
For the wraps,
each wrap is gonna have four grams of protein,
130 calories total, 27 grams of carbs,
and four grams of sugar.
Specifically for the spinach wrap,
and for the whole wheat wrap,
that's gonna be 50 calories each wrap,
four grams of protein, 16 grams of carbs,
11 grams of fiber, and zero grams of sugar.
So, that one actually sounds a little bit better to me.
Then, we have avocado with a bunch of good fats,
tomatoes, and onions to supplement this.
Let's start making some wraps.
All right, so we're gonna build a wrap,
and along the way,
we're gonna see how much it's gonna end up costing.
Let's start off with one of these wraps.
Now, this wrap, just one is gonna be about 25 cents.
The whole entire pack is $2.50,
and it comes with about eight of them inside.
All right, so right now, we're at 25 cents.
We're gonna start off with some onions.
A whole entire onion costs about one dollar.
We don't even use half of an onion,
so let's just say this amount of onions right here
is gonna be about 10 cents.
So, that brings us to 35 cents.
Moving on to the tomatoes,
a whole entire tomato was 70 cents.
This is a whole tomato right here.
We're not even gonna use the whole entire thing, just some.
This is about 10 to 15 cents right here.
Let's just say this is 15 cents.
That's gonna bring us to 50 cents so far.
All right, now moving on to the spinach,
it was $2.50 for the whole entire bag.
We're definitely not using the whole entire bag,
just some of it.
So, this is about 10 cents right on top.
So, now we're up to 60.
All right, so this is about one cup of spinach right here.
Lastly, we have the avocados.
A whole entire avocado was around $1.
This here sliced up is only half the avocado.
We're not gonna use all of that.
We're just gonna use some of it.
So, this is gonna be about 15 cents right here.
(smooth music)
Now, that brings us to 75 cents per wrap
without adding any protein yet.
Now, this is where the prices can vary,
because depending on what type of protein you get,
it's either gonna cost a little more or a little less,
but as you can see, we're only 75 cents in.
It's very cost effective,
and still has a lot of nutritional value to it.
Now, that we're getting into the proteins,
let's start off with the eggs.
If we were to put four eggs in here,
with each egg being seven grams of protein,
if I can fit four eggs in here,
that's gonna be 28 grams of protein for this wrap,
not even including the four grams from the wrap,
and the two grams from the spinach.
So, four eggs is gonna be 320 calories.
Now, the whole carton of eggs costs around $2.50,
so each egg costs around 25 cents.
So, the four eggs will work out to be $1,
so that's gonna be $1 plus 75 cents.
This whole entire wrap is gonna be $1.75.
All right, so let's go ahead and complete this wrap.
(smooth music)
I'm gonna comfortably leave it at three eggs in here.
So, there we go.
Got the first wrap down under $1.75.
Just keep in mind that getting all the ingredients inside
excluding the proteins is gonna be starting base 75 cents.
So, the price range is only gonna change by a couple cents
depending on what protein you're buying,
or where you're buying it from.
Let's put this aside.
Let's make another wrap.
(clinking)
This time, we're gonna make
the vegan vegetarian wrap with the spinach.
Let's put in all of our ingredients.
Get some onions in there.
Get some spinach.
Let's finish it off with some avocado.
(clinking)
So, that brings us to 75 cents.
Now, let's go ahead and add the tempeh.
This is three ounces,
this is about 16 to 18 grams of protein,
and to buy the whole entire thing,
it was only around $4.
So, this is one third of that.
This is around $1.30.
So, 75 cents plus $1.30,
that's gonna bring you to $2.05.
Let's say this is 16 grams of protein,
plus another at least six right here,
that's gonna bring us to 22 grams of protein.
Let's make this wrap.
(smooth music)
There we have the vegan wrap.
Now, we're moving on to our last wrap.
That's gonna be the chicken wrap.
Lastly, we'll be making the chicken wrap.
We're all set.
Now, it's just time to add the chicken.
This chicken right here, we have about two ounces.
Each ounce of chicken is around seven to nine grams,
so this is gonna be like 18 grams of protein.
Chicken is around 40 cents per ounce.
So, these two ounces are gonna be around $1.
Plus 75, you have $1.75 for this wrap right here.
Plus six grams of protein with the wrap,
this is at least 24 grams of protein, low carb,
and if you're eating like this, and training hard every day,
you're definitely gonna be getting shredded.
Remember, what you eat and how you eat
really reflects on your results as well.
So, with these meals right here,
not only are you gonna be seeing results,
getting shredded and eating healthy,
but you're also gonna be saving a lot of money.
All right, guys.
Let's go ahead and wrap this up.
(clinking)
That's a low carb, high protein meal
with different variations that you can supplement
with your workouts to get shredded,
saving you lots of time, lots of money, all for under $3.
With $1.75, $1.75 and $2.05,
to make all of these wraps together,
it would only cost around $5.50.
Thanks for watching.
All right, guys.
For today's vlog, there's not gonna be a workout routine.
My leg is super swollen.
Just a couple days ago, I tattooed my whole entire leg,
so I really can't channel with my leg like this.
So, I'll be giving you guys a little tattoo story.
Just a couple days ago,
I went to California to get this tattoo
at Blind Mobility by my brother Johnny G.
You can check out more of his work
@InkByJohnnyG on Instagram.
This tattoo took almost 18 hours in just two days,
so my leg is super swollen right now.
The first day I got there, we put in about nine hours.
Then, the second day, I did another nine hours,
and then hopped on the plane back to Miami.
This tattoo is of Our Lady of Sorrows.
This is Mary, and the seven sorrows she went through
are represented by the swords.
Lately, I've been feeling
like I've been going through an evolution,
like the next chapter in my life.
This tattoo represents that for me.
A lot of us have gone through things
that have not killed us, but in fact, made us stronger,
and when we're going through those things at that moment,
we really wish they never had happened to us
from the beginning.
But then, once you've gone through it, you look back on it,
and you realize that those are the things
that actually make you who you are today.
I think we can all relate
when I say I've gone through some things
that I felt like were the worst things
I could have ever gone through,
and at that moment, I was thinking something like why me?
Then, you realize that those are the things
that make you grow and move forward.
Whenever we're uncomfortable
is when we make the most amount of growth.
When you're comfortable, there's no drive,
there's no fire under your (bleeping)
to get out of that situation.
Just like working out.
If it's not difficult, and you're not being challenged,
you're not growing.
That's gonna wrap it up for today's tattoo story.
While I was getting tattooed out in California,
we documented the whole thing,
and Johnny interviewed me
while I was getting the whole tattoo done.
If you guys wanna check that out,
and see my tattoo get completed from start to finish,
Johnny's gonna be releasing that video
very soon on his YouTube channel.
I'll go ahead and put the link
down in the description below,
but the best wat to find out when it's gonna be released
is to follow him on Instagram.
That's gonna wrap it up for today's vlog.
Thank you guys so much for watching.
Smash that like button if you enjoyed the video.
Comment down below,
let me know what you want the next video to be about,
and share this video with a friend
that's trying to supplement something good to eat,
and that's very cost effective with their workout.
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Remember to see real results,
you gotta eat right and train right.
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in the App Store and Google Play Store,
and join the millions of other people
getting in the shape of their life right now.
Lastly, before I go, guys,
I know I promised you my brand new song called "Fire",
dropping this Friday across all platforms.
I actually had to delay this till next Friday,
but I'm gonna give you guys a longer sneak peak preview
of what this track is gonna sound like.
Stay tuned.
♪ Even the days when I'm gone ♪
♪ Won't be long to say deuces ♪
♪ Baby ♪
♪ Always I know I'll see you on my posts ♪
♪ Liking your pictures that match with your clothes ♪
♪ That's when you know that I need you the most ♪
♪ I'm running up ♪
♪ No matter the cost ♪
♪ Lord knows ♪
♪ Baby, lord knows I need you ♪
♪ I need you ♪
(smooth music)