5 Quick & Healthy Low Calorie Meals For Weight Loss & Building Lean Muscle
– What’s up, it’s Chris Heria. Today, I’m gonna be
showing you how to make five quick and healthy low-calorie meals that are gonna have you losing weight and getting shredded while simultaneously building
some solid lean muscle, as these meals are also
highly packed with protein. And you’re gonna be
able to use these meals to create a caloric deficit.
Now of course, being on a caloric deficit, meaning that you’re intaking
less the amount of calories that you burn each day, is gonna allow you to lose weight. But that doesn’t mean that
you’re putting the right fuel or the right nutrients into your body, to allow your body to perform, grow healthy and strong, and build some solid muscle. But with the meals I’ll
be showing you today, you can be sure that you’re
gonna have all of that covered and finally see some real
results if you haven’t already. And even if you’re not
trying to lose weight, incorporating these meals into your diet can ensure that you don’t exceed
your maintenance calories, allowing you to maintain
the shredded physique while simultaneously building muscle without excessive or unhealthy bulk. This is the same
way that I’ve been eating and building my physique for the past 12 years. So, I hope you guys are hungry. Without further ado, I’m gonna show you how
to make the best meals to lose weight, get shredded, and simultaneously
build some solid muscle.
Let’s start with the first meal. All right, the first meal is gonna be eight ounces of chicken, 3/4 cup of broccoli, a cup of spinach, a cup of sweet potatoes, and 1/4 cup of chopped onions. So, we have our chicken, the first thing we’re gonna do is cut it in half so
that it cooks more even, and so that it cooks faster. After we cut our chicken, we’re gonna use complete
seasoning to season the chicken, it has zero calories. Tap, and flip them over. We got this all seasoned up. Next, we’re gonna put this on the stove, but the real secret to flavor is the ingredient that
we’re gonna use next. Some onions. Let’s turn on the stove, put it about mid. I’m using avocado oil, again, with zero calories. Spray the pan, gonna give it a couple of
seconds to let that heat up, then I’m gonna drop the chicken in. Next, I’m gonna start cutting some onions.
If you want your proteins, salmon, chicken, steak, whatever it is, to have an insane amount of flavor, cook it with some onions. We’re gonna be using
about 1/4 cup of onions. Stove it hot, time to drop in the chicken. Now, they can’t be cooking for that long, ’cause they are thin, so keep an eye on them. Just gonna place them in
here for a couple of minutes. In a couple of seconds, I’m gonna throw in the onions. While that’s cooking, we’re
gonna get into our broccoli. This is about half a cup right here. I’m probably gonna add a little more because I love broccoli.
3/4 cup of broccoli. Let’s check on the chicken. Woo, look at that. Beautiful. Smells delicious. Look at that glaze. Not it’s time to add the onions. Look at that flavor popping. All right, while that’s cooking up, we’re gonna get into
chopping up our sweet potato. You can just slice it up or you can peel off the skin. All right, these chicken strips are nice and juicy. They are completely ready. Move the onions around. Forgive me guys, I completely forgot a spatula, so we’re gonna be doing this
without a spatula whole video.
Got ourselves some nicely glazed onions. Go ahead and drop that
down onto the chicken. Woo, that smells delicious. We are almost done with this meal. Make sure that pan’s ready to go and let’s drop in our broccoli. Now, again, with the broccoli, you can lightly season
it, complete seasoning. Also, throw in a tiny bit of onions just to give it that flavor. While that’s going, I’m over here cleaning
up my sweet potatoes. You can cut these in
any way you want. I’m making slices. This is gonna be the easiest and fastest way for them to cook. All right, the broccoli
is just about ready. You want to put the broccoli in for about three minutes or so, or until the broccoli is
just generally tender.
Let’s go ahead and drop that in. That is looking delicious. Gonna start working on my next side, that’s gonna be a cup of spinach. That’s about a cup right there. Bam. Make sure to get these nice and wet. I’m also gonna be adding in some black pepper and some salt. All right, look at that. Soak up all that flavor, baby, let’s go. For those of you that
don’t like to eat spinach, I promise you, you saute the spinach, look how much smaller the portion becomes. It’s so much easier to
eat a whole cup of spinach and it tastes a thousand times better when you make it this way also. Sauteed spinach is ready. Put that down on the side. Now we just need sweet potatoes. You can go ahead and season
these a tiny bit if you want. Pepper, a dash of salt, spray so make sure nothing burns. We are ready to go. Now, this is a lot of sweet potatoes, I’m only gonna be using one cup.
Now, of course, if you just had a bag of
frozen sweet potato fries, this would be a whole
lot faster and easier. Stuff those in the oven
or something like that while we are cooking everything else. So, doing it this way may
take a little bit longer, but you know 100% what’s
going into your sweet potatoes and how it’s being made.
All right, it’s time to plate this. It’s not about the presentation, it’s really about the taste test and the nutrients that you’re
gonna get from eating this. And there we have the first meal. This whole meal
is only 449 calories, 32 grams of carbs, 12 grams of fat, and 49 grams of protein. Slam is packed with nutrients and vitamins as well. Now, to give you a comparison, I Googled up the macros for a Hot Pocket, it’s 580 calories, 72 grams of carbs, 25 grams of fat, and only 18 grams of protein with barely any nutritional
value, nutrients, or vitamins. All right, you know the
only thing we have to do, is go for the taste test.
Chicken, some onions in there, some sauteed spinach. Oh my God. Mm, sweet potato fries, are amazing. You have to try this Stefan. Let me know what you think. – 10. – Amazing. – All right, the next meal is gonna be
a ground turkey burrito. We’re gonna be making two
burritos for one serving. We’re gonna be using two whole
wheat carb balance wraps, eight ounces of ground turkey, 1/4 chopped onions, two tablespoons of cilantro, 1/4 chopped tomato, and 1/4 chopped spinach. Let’s get right into it. First step, we’re gonna heat
the pan on the stove and make sure it has some avocado spray on it while we prepare our ground turkey. We’re gonna take out eight
ounces of ground turkey. Now, this is one pound, so eight ounces is gonna be pretty much half
of what this is right here. Now, I love to use turkey because it is a very
very lean piece of meat, and it’s a very good source of protein. All right, now let’s go ahead and season this with some complete seasoning. All right, let’s check on the pan.
Got a decent heat in it, I’m gonna drop in our turkey. I’m gonna chop this 1/4 cup of onions. Woo, look at that. Now, quick, just add a touch of salt and, a touch of black pepper, and try to make everything have a nice glaze all around it, without it being burned. If you do see something
starting to get burned at all, you can always just
slightly lower the heat. All right, while this heats up, we’re gonna go ahead and chop
up our other ingredients. We’re gonna be chopping
1/4 cup of tomatoes and 1/4 cup of spinach. That’s about that right there. And in just three or four minutes, the protein is already cooked. So, I’m gonna go ahead, and take it off the stove while I finish preparing
the rest of the ingredients. Chop up this spinach
quickly, all right. And lastly, we’re gonna be using two
tablespoons of cilantro. This is about two tablespoons right here. This is gonna add a lot of flavor as well. All right, let’s put
our protein to the side.
We’re down to the last step. Take out one of these wraps, we’re gonna use the same pan, so that we absorb all that flavor. All right, we’re gonna leave these in here for a minute and a half. If you want something
delicious, nutritious, and on the go, this is gonna be perfect for you. And these are right about ready to go. So, there we have our wraps. So now all we need to do is go ahead and fill up our taco burrito, whatever you want to call it. Next, I’m gonna drop in our protein, ground turkey, the grilled onions. Ooh. Lastly, top it off with our tomatoes, and then our cilantro. And there we have it, our healthy and delicious
ground turkey tacos. Both of them are one full serving size and within this meal is only 468 calories, 33 grams of carbs, 21 grams of fat, and a whole 53 grams of protein. Lean enough to allow you to lose weight but packed with protein to ensure that you’re gonna
be building some muscle.
Now, just to give you
guys another comparison or different perspective, a McDonald’s Big Mac meal
with a burger and medium fries is gonna be a total of 928 calories, 92 grams of carbs, 50 grams of fat, and only 30 grams of protein. So, now it’s time to
give it the taste test. Go ahead and take a bite. The wrap is nice and crunchy. Woo, the cilantro, oh my God. – Damn. – Yep. – That’s good. – Yes sir. – Yo, this is the one for sure. It is so good. – All right, next up, we’re gonna be making one of my favorites, a classic chicken and vegetables. This meal consists of
one cup of vegetable mix, carrots, peas, beans, and edamame. Eight ounces of chicken breast, one-half cup of peppers, 1/4 of avocados, and 1/4 of a cup of chopped onions.
So, first things first, we’re gonna heat the pan and get it prepared for our protein. Keep it on a low heat. And now we can start
preparing our protein. So, just like before, we’re gonna cut it in half. All right, there we have our chicken. Let’s go ahead, and season it. It’s got seasoning all over. Now, as we let this cook, we’re gonna keep it
under half of the heat, you don’t want to burn this chicken, plus we want to have time to
prepare the rest of our food.
Next up, we’re gonna be cutting
1/4 of a cup of onions, chop them up, got 1/4 of a cup right here. Now, I know touching this pan with the metal spoon is not good, so I’m not trying to touch the pan with the metal spoon at all. I wish I had a spatula. In the meantime, let’s cut up half a cup of peppers. Yes, sir, these are ready to be flipped. All right, we got our peppers. Let me go ahead and
throw that into the mix. Let’s go. That’s gonna bring out the flavor. I’m gonna lower the heat just a little bit so that I can continue prepping
the rest of the ingredients. We’re gonna be using 1/4 of avocado. These are ready to be plated. Go ahead and take this off. Hopefully, this inspires you guys never to eat fast food again.
If you’re ordering this from a restaurant, I guarantee you this is gonna
be made with way more sauce and extra calories and condiments to make it taste better, but who knows if it tastes better? Wow, guys, take a look at that. Grilled chicken, glazed peppers, and glazed onions are delicious. We’re almost done here. Lastly, we have our one
cup of mixed veggies, drop that in there. Woo, we’re gonna saute these. And something that I like to add, it enhance the flavor, liquid aminos. And it’s five calories only. So, let’s go ahead and
add a nice little drizzle. You know what, add a
couple of onions in there, just to enhance the flavor. And keep in mind, we’re using the same pan
that we cooked the chicken in so it’s gonna have
flavor from that as well. All right, while this is finishing up, let’s get our last ingredient, 1/4 of a cup of avocado. So, cutting this directly in half is 1/4 of the avocado. We’re done. Man, this smells delicious. Do you guys smell that? When the onions get nice
and glazed like this, you know we’re ready to go.
All right, let’s go ahead and plate this. The avocado is not only gonna
add flavor to this dish, but it’s also gonna complete the macros, giving you the healthy fats that you need. So there you have it, one of my absolute favorites, chicken and veggies. This entire plate of food
is only 475 calories, 26 grams of carbs, and 18 grams of fat, and is slammed with 53 grams of protein, along with nutrients, vitamins, and deliciousness in every bite. Now just to give you a comparison and to put some things in perspective, if you had just two slices of cheese pizza and two breadsticks from Papa John’s, that alone is 920 calories, 128 grams of carbs, 30 grams of fat, and only 31 grams of protein. So with that said, there’s only one thing left to do, that’s to give this a taste test. All right, I’ll go first. Here we go with the chicken. We already know that’s gonna taste good. Some peppers in there, some veggies. Mmhmm. Woo. This thing is slam-packed with flavor.
You guys gotta give this a try. What do you think? – Amazing. Still, the tacos are my favorite. – Okay, I’ll take that. – 10 out of 10. – Again, this next dish
is one of my favorites, we’re gonna be making a salmon salad. You can find
this dish a lot in Miami. A lot of healthy spots serve this salmon salad here. Inside the salad are six ounces of salmon, just under 1/4 cup of onions, one boiled egg, half a cup of tomatoes, two cups of mixed greens, three ounces of baby carrots, and about half a lemon squeezed
on top for the dressing.
But really, you can use any type
of low-calorie dressing that you’d like, just keep in mind that
whatever dressing you do use will affect the macros, like a light Italian dressing. All right, first things
first ladies and gentlemen, gotta prep the pan. While we get that heating up, okay let’s go ahead and season
this salmon up real quick. We’re keeping it simple today using the same complete seasoning for every protein. We’ve got that nice and rubbed down. You don’t need much ’cause the flavor’s
gonna come out with the onions. All right, we got our beautiful piece of salmon, let’s go ahead and drop that in. Damn. Salmon is slam-packed
with omega fatty acids, which are healthy fats
that your body needs for hormone regulation, energy for your workouts, and even brain function. Chop up some onions, about 1/4 of a cup, or a little under that.
Bam. Let’s drop that flavor in there. Now, when it comes to salmon, I normally know when it’s
ready to be flipped over when I start to see the
sides start to change clor, and get more peach. It’s already started to cook. Let’s go ahead and flip that. Look at that, perfectly done. And while that’s going, let’s start preparing our salad. Let’s go ahead and wash
our salad real quick.
We’re gonna be using two
cups of mixed greens. Check on the salmon, you can see from the
middle line right here, that it is almost ready. This might be the
fastest meal that we’ve made. Yes, sir, we are ready to go. I’m gonna go ahead and
take that out of the heat, and finish preparing our salad. I’m gonna take out half a cup of tomatoes. We’ll also be cutting 1/4
of a cup of Haas avocado. All right here we go, let’s go ahead and add these.
All right, here we go, we got the boiled egg. I’m gonna go ahead and
cut this egg in half. Right in the middle, we’re gonna place this bad boy. All right, we have our main ingredient. Go ahead and drop in the onions. Lastly, we’re gonna add half a lemon squeezed to your preference. And there you have it, Chris Heria’s signature
salad right there, baby. Tell me that doesn’t look delicious. Now, inside this whole salad is only 437 calories, 20 grams of carbs, 18 grams of fat, and a whole 46 grams of protein. Now, just to give you
guys another perspective, a KFC crispy chicken breast meal with a biscuit and potato wedges, is 960 calories, 78 grams of carbs, 52 grams of fat, and 43 grams of protein. But there’s only one thing left to do and that’s to give it a taste test. Let’s get into that salmon. Oof, that salmon is so soft. Wow, that is delicious, and with the lemon squeezed
on top, phenomenal.
With all the natural vegetables and ingredients, you can taste the flavor. It’s like eating straight from a garden. I love this. You guys have to give this a try. – That’s a really good salad. – Let’s go. – I usually don’t like salad,
but that is a good salad. – All right, our last meal
is gonna be a chicken wrap. It’s gonna be two
wraps again for one serving, so we’re gonna be using two
spinach carb balance wraps, half a cup of spinach, eight ounces of chicken, half a cup of tomatoes, 1/4 cup of Haas avocado, and 1/4 cup of chopped onions. So, you know what’s first, let’s go ahead and heat
the pan halfway heat. All right, you already know what to do, cut these half, thinly sliced. Time for the seasoning. And you guys should be pro-chicken makers after this. Ready to go. Gotta treat these with love. Bam. All right, let’s go ahead and just chop up these onions anyway, they were right here. Gonna need those. Now I wait for the first side to get nice and cooked, then I flip it over and add the onions, start getting glazed.
Then in the meantime, let’s go ahead and prepare
the rest of our ingredients. We’re gonna take out
half a cup of spinach, 1/4 cup of Haas avocado, and lastly, chop up
half a cup of tomatoes. You can add some
of those bell peppers to some of this as well if you want to enhance the flavor. That also will affect
the macros of course, but not very much at all.
Bell peppers are very high in nutrients, and also very low in calories. Let’s check on these. They are ready to be flipped for sure. So, you can see, when it starts getting
around the edges cooked, and you still go to the top, that’s how you know when
you’re ready to flip. Especially when it’s thinly cut like that. Throw in the onions. Now it’s looking pretty dry in there, I don’t want anything to burn, so. All right, these are
pretty much ready to go. Every one of these dishes was
pretty much under 10 minutes. This is super fast to prepare. If you’re used to eating
at a fast food restaurant or even ordering food, this is gonna be done way faster than the time it even
takes to deliver the food. Plus, if you learn how to cook like this, your partner will thank you forever. You’ll never be single by choice, that’s for sure. All right, look at that protein. Flavor just dripping off of it. I’m gonna put this back on the stove. We just have one small little step, that’s gonna be to make
our wraps nice and toasty.
Gather up that flavor. All right, we’re gonna
wait for about 90 seconds. While I’m waiting for the wraps, I’ll just go ahead and cut
up this chicken a little bit, so that fits neatly in a wrap. All right, my favorite part is the time to build these wraps. Gonna start with the spinach. All right, let’s drop our cut-up grilled chicken in there, nice and neat.
Wow, look at these. Slam packed with protein. They don’t give it
to you like that at Taco Bell. Now let’s add on top
our caramelized onions. Last but not least, top it off with the tomatoes and our avocado. There we have it, Chris Herihealthyldeliciousound protein-packed chicken wrap. Inside this chicken wrap, is only 498 calories, 46 grams of carbs, 22 grams of fat, and a whole 59 grams of protein. If you order at Taco Bell a deluxe cravings box, which is three tacos and nachos, is 1,370 calories, 138 grams of carbs, 70 grams of fat, and 49 grams of protein.
So, this dish has more protein, with only half the amount of calories and way more of an impressive
nutritional profile. So, now you know what time it is, we’re gonna get into that taste test. Here we go, I’m gonna pick up this one. Woo, this is a big wrap. Here we go. Mmm. I like that slight crunch from heating the tortilla. You guys are gonna love this. Give that a bite. See, I’m having these guys taste it ’cause I don’t want you guys
to just take my word for it. – Favorite. – So there you have it
ladies and gentlemen, five quick and healthy low-calorie meals that are gonna have you losing weight, and getting shredded, while simultaneously building
some solid lean muscle because they are just
slam-packed with protein. Each one of these meals
is under 500 calories and takes 10 minutes or even less to make. I hope you guys enjoy them.
Try them out, make them for yourselves, and let me know what you think down in the comment section below. Or you even post them
on your social media and tag me so that I can check them out. I’d love to see what you guys are making. But if you enjoyed the video, then definitely smash that like button, and leave a comment down below. We appreciate it and it helps YouTube share our videos with more people out there. And to show our appreciation, if you comment down below
within 30 minutes of any upload, you’re always gonna have a
chance to win some Heria apparel. And speaking of Heria apparel, we have a brand new
drop at chrisheria.com, check out the collection before we’re all sold out. We have brand new joggers,
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Also, if there’s anything
that you’d like to see me make or cook in the next vlog, please leave it in the
comment section down below. I’m gonna be choosing
the best recommendations down in the comment section, for our next vlog and I’ll also be giving you a
shout-out for recommending it. And don’t forget, if you need a proper workout program or workouts to go with these meals, definitely download my Heria Pro app in the app store or Google Play store.
You’re gonna get full access to all my workout
routines that I do, as well as personal workout programs that I’ve created with
specific goals in mind, like burning fat and getting shredded while simultaneously building
some solid lean muscle. It’s like having me as a personal trainer right in your pocket. So, make sure you hit the subscribe button with bell notifications on so that you never miss out on a video.
I post every single
Thursday, 2 PM US EST time. Again, thank you so much for watching, I appreciate you guys so much, and I’ll see you next
Thursday 2 PM USA EST time. Mad love, peace out. (slow bass music) – [Chris] Smash that like button guys.
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