My Fat Loss Meal Plan for Working 9 to 5 *Super Low Calorie* | EASY High Protein Meals…
HTML-код
- Опубликовано: 13 сен 2024
- On the 9 to 5 working grind? For fat loss, that's not necessarily a bad thing and in this video, I show you EXACTLY what you need to do to make it work with some super easy high protein meals and advice around training!
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
As I said above, working 9 to 5 (despite what a lot of people think) can very much work to your advantage if you have any sort of fitness or fat loss or weight loss goal. Why? It forces you into a routine!
So, if you can build a meal plan around your work that incorporates some low calorie high protein meals, you can automatically fall into some very healthy habits and a healthy routine. And this video will show you that you don't need to be Gordon Ramsey. Instead, we keep it easy, quick, effective and simple with this fat loss meal plan and whether you're having a quick low calorie meal before work, whether you're bring a healthy meal into the office, I've got you covered.
Enjoy!
Low Calorie High Protein Meal 1: Chocolate Protein Porridge (No Powder)
KCAL: 433
PRO: 38
CHO: 40
FAT:11
Low Calorie High Protein Meal 2: Turkey Taco Bowl
KCAL: 509
PRO: 42
CHO: 64
FAT: 10
Low Calorie High Protein Meal 3: BBQ Loaded Dirty Fries
KCAL: 443
PRO: 48
CHO: 67
FAT: 6
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
My Fat Loss Meal Plan for Working 9 to 5 | EASY High Protein Meals...
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
Apply for my Transformation Program: jclarkefitness...
Nutrition Hub: jclarkefitness...
Follow me on Instagram: jclarke_fitness
Bulk™ products: tidd.ly/3udmLTi
As mentioned in the video, one to one online coaching spaces are now OPEN! Apply below and I'll get back to you ASAP:
ihjio7md9ek.typeform.com/to/GoXEwTa0
6-8 oz tilapia, 85g coleslaw, salsa, and rice is a pretty good meal. Another is Greek yogurt, protein powder, granola, and berries; you could add almond butter to that if you got the calorie budget. Another is Eggs, egg whites, spinach, mushrooms, pepper jack cheese,, high fiber tortilla wrap and low sugar ketchup. Another is just oatmeal, milk, protein powder, berries, and banana again depending on your calories budget. Been using variants of these all year and I've lost 15kg so far (slow boat) with a 9-5 office job
Please continue to make videos. Started following you and my life has changed already
Jonathan is probably my most favorite RUclips fitness/nutrition influencer without all the fluff and bullshit. Straight to the point and easy to follow and understand. Also look at those biceps, they look like rotisserie chickens 💪🏻
Haha cheers brother 💪
The way you want to support the people's relationship with their fitness is beyond what one could ask. THANK YOU. Your inputs make a lot of difference.
Fells illegal to be this early. Love your content man! I'm currently in my first comp prep and your videos are life saver during my cut. Really helps me to keep my diet enjoyable even on low calories. Keep it up!
Nice one bro! Hope the comp prep is going well. I've a full RUclips series on mine if you want to go looking 😁
@@jclarkefitness Yessir, holding on, thanks! Didn't know that, definitely gonna check that series out! 🔥
Your channel has became my favorite channel on RUclips, highly appreciate your recipes. Greetings from Finland 🇫🇮
Thank you!
My go-to is a turkey sandwich with ray’s no sugar added bbq sauce. It takes no time at all to make but is always super tasty! I like your advise on getting at least 1 workout in on the weekend. If you have more time on the weekend then if anything those should be the days you really give it your best effort in the gym
Wish we had Ray's No Sugar BBQ sauce here!
I love your video’s. You alway give me great ideas to stick to my calories while not starving.
Good videos. Appreciated. As for me I love to cook my own meals. It's a good stress release to listen to music&cook
I hear you brother! Agreed 😎
Always good content! thanks Jonathan!
Thank you for your ideas Jake 🌹 My go to meal that I loooove is a chicken breast from the freezer believe it or not to the air fryer directly with potatoes in bite pieces add my seasons 20 minutes later Enjooooy ❤️
Solid advice mate and great all round channel you have created love your recipes
Appreciate that Jonathon!
I’m glad we have an actual video, I’m
Not really a fan of RUclips shorts…they’re good for Instagram but not my cup of tea for RUclips
Video uploading frequency is the same as always and will continue to be. Shorts are just extra content for you guys ☺️
@@jclarkefitness maybe I missed a couple of videos, feels like ages since I saw a normal video upload lol. I watch the shorts on Instagram, I especially love the food ones
Hey this shit is really good, fair play man, you’re by far the best guy out there thank you
Recent meal discovery of mine: Ground beef mixed with sweetcorn and pasta, zucchini and broccoli on the side with ketchup mixed with greek yoghurt (most important part of the meal)
This tastes absolutelu unbealeavely good
class recipes, got national trials coming up so need to lean down after summer, this'll defo help
Best of luck bro!
Similar to your turkey bowls, I put onion in the pan, then lean ground beef with salt, pepper, turmeric, sumac, chili powder, touch of cinnamon, cilantro, Worcestershire, mustard, and some franks red hot. Then spread some nonfat yogurt on a low carb tortilla with the meat and some baked beans on top.
Sous vide cooking is also amazing for chicken, I never grill chicken anymore rather I let it cook at 140 for 2 hours vacuum sealed. Then you can eat it or store it and it’s the most tender least chalky chicken you’ll ever eat.
Great tips!
I just got a full hysterectomy two days post op I have a wedding in oct I'm 51 222 looking to shed 30-40 pds by oct 30 can you give me some pointers can't really walk right now but with just using my food the calories I should be at and if you think it's doable just with a meal plan
Thanks for this, it’s going to be super useful!
🤝
I am so going to try that Breakfast idea, but bumping up the calories count up to 600, prolly adding some semi skimmed milk and some more oats. seems like an excellent breakfast for a cold morning
Love this!! Been following your videos for six months now and have dropped 6kg. Quick one.. how many calories in 1 table spoon of cocoa powder? Keep up the videos Jono!
Nice one! 15g cacao powder has about 56 calories 👌
Go to for me is protein mug cake from the protein works, its so good. Chicken wrap with a chopped salad tomato cucumber and Capers, the Capers make such a difference to the salad xx
Love a mug cake! And believe it or not, I’ve never tried capers haha. Must give them a go!
@@jclarkefitness you won't be disappointed!!! They're amazing on Salads!!! Looking forward to seeing what you think.
Tell us more about Spain!
What do you want to know? 😁
What about us that are stuck in a van for a large percentage of the day?? Another good video
Hey Jonathan how do I know how many calories I should be eating ? I’m 6 foot 175 pounds or 78-79kg. Thanks froM South Africa 🇿🇦
I mean you can't expect him to give you an answer out of the blue, depends on what's your current bodyfat (a rough estimate is enough), obviously your goal is important, do you feel like you're not as strong as you'd like to be, so maybe you want to build some fast muscle, do you just want to lose fat... lots of factors need to be taken into consideration before deciding how many calories you should be eating.
There are online calculators, you just have to Input stuff you mentioned and your daily movement, and your goals (gain weight, maintain or lose weight).
Hey Jordan,
I would fill out a calorie calculator online (it will ask for age/height/weight/activity levels etc), stick with the calories it tells you to consume for approx 2 weeks and adjust from there! For example, if your goal is fat loss and after 2 weeks you haven't lost any fat then you could decrease your calories by approx 200. But the online calculator is a good place to get you off the mark 😁
6 foot and 175? Sounds like whatever your eating is just fine unless you’re a girl.
Can you make a video for a meal plan on a 12hr shift 7-7 or a night shift 7-7
overnight oats always prep for 2days
Hey mate nice vid… my go to is overnight oats. Only thing that fills me up for breaky
They’re great! Big fan too 👌
Did you make a video with no paprika? 🤣 Great ideas
At the moment for breakfast I'm having 20g Bulk Sweetener Powdered Peanut Butter, 2 slices of low calorie bread, medium boiled egg, 200g fat free low calorie Greek yogurt with 5-10g crushed nuts and Bulk Zero Calorie honey on top 🤤 It's around 460 calories and 36g protein
You got me at “Bulk” 😉
Sounds unreal Adam!
Hey Jonathan, I am a veggie but have used loads of your ideas with quorn that's worked out pretty well.
For every lunch I pack a salad bowl with quorn chicken, smoked paprika, ketchup, some nandos hot peri mayo, nandos hot sauce pickled jalapenos. 270 cals 30g protein!
My go too breakfast is weetabix warm almond milk, per4rm cinnamon protein powder (got this from your vid) with marshmallows and choc chips. It's the balls!
Love to hear it! Breakfast is 10/10 🔥
Nice vid
Hey Jonathan! If I'm in a calorie deficit of 1800 calories and burning 500 to 800 calories of cardio per day... am I suppose to re-eat those 500 to 800 calories to hit my 1800 goal per day?
How is it taste.. Stevia.. Is it erithritrol.. It Taste pale.
If you can’t eat properly on a 9-5 something’s wrong with you because I do and I’m working a 5am tell either 11am or 9 pm no set schedule just when I get don’t I get home
I always go for the smaller bowl/plate anyway because I hate half empty bowls
Haha ultimate diet hack. Also using a small spoon so the meal lasts longer!
@@jclarkefitness of course!
I'm unsure how to weigh meat. Before or after cooking? Because after cooking it weighs less. Thank you :)
Before cooking will be more accurate and unless stated otherwise, the nutrition labels on foods (calories per 100g etc) is for the uncooked weight 👌
@@jclarkefitness thank you so much that helps a lot. I was just unsure when to weigh because meat usually contains a lot of water that’s why I always thought I have to weigh it after cooking 😊
Hey dude, honest question. Does the egg white in the porridge give you gas at all? lol I’ve only used egg whites doing french toast and the gas was horrid 😂
Haha no they don't bro! Maybe your body is sensitive to them 🥚
Do they have, Aldi's in Spain?
Yes they do indeed! Not as good as the ones in Ireland and the UK. Mercadona is the best supermarket out here and Carrefour is pretty good too!
@@jclarkefitness Yes, I think Aldi's in the UK are the best. Here in the US, there selection is not as great. Unless you like Haribo gummy bears...Plenty of those. 😄😄😄
Thank you! 🥒
Don’t forget… healthy looks different on every body.
Workout for skinny fat
Better to prep Jonathan Clarke meal than Gordon Ramsey meal 😅
😂😂 you know it 👨🍳
Oh wait so you all gonna ignore the fact that he did not use smoked paprika!
🤣
Make a vídeo speaking spanish
That video would last about 20 seconds 😂 I know very little but want to improve 🇪🇸