'The BEST 15 Min Weekly Meal Plan & Diet Prep (Lose Fat & Gain Muscle)'

'First 500 sign-ups get $20 OFF ButcherBox +  2 lbs of FREE ground beef for life! Click:  https://www.butcherbox.com/alpham **This is their BEST deal of all time! Thanks ButcherBox for sponsoring this video.  BEST Sunglasses: ENEMY https://enemy.com Best Hair Product in The UNIVERSE! http://peteandpedro.com Use Code: ALPHA10X for 10% OFF Your Order!    Hair Product & Grooming Advice: https://peteandpedro.com/pages/advice  Best Skin Care In The UNIVERSE! https://tiege.com/alpham  All promotion and advertising inquiries: Terry@MENfluential.com  Alpha M. App: http://www.alphamapp.com/  FaceBook: https://www.facebook.com/IAmAlphaM  Twitter: https://twitter.com/IAmAlphaM  Instagram:  https://www.instagram.com/aaronmarino/  All Things ALPHA M. https://www.alpham.com ENEMY Eyewear: https://enemy.com Pete & Pedro: https://www.peteandpedro.com MENfluential Media: https://www.menfluential.com MENfluential Conference: https://menfluentialconference.com/ Tiege Hanley: https://tiege.com/alpham  The strategy is pretty straight-forward. Follow the formula by picking items and portions from the appropriate categories. Your metabolism will get rolling.  If you feel you need more food, simply increase portion size.  Beverage:  Water   Food Option Categories P: Protein C: Carbohydrate V: Vegetable F: Fruit   Meal Formulas  Meal 1: P + C + F Meal 2: P + C + (V or F) Meal 3: P + C Meal 4: P + V (Pick two) Meal 5: P + V (Pick two) This meal is optional and greatly depends on what time you get up and when you go to bed.  I would try and eat every 3 to 4 hours. Snack (any time): V   P:  Protein Options / Serving Size  Eggs: 6 egg whites (you can boil them or cook them in a pan using non stick spray like PAM.  Season with salt and pepper or a little hot sauce to taste) Low Fat Cottage Cheese: 1 cup Chick Breast: 1 breast (grill, bake, or pan fry with non-stick spray.  Okay to season but DO NOT use marinades because they are full of salt) Lean Beef: 6 oz (Ground Beef 93% lean, Eye of Round cut in to small portions and grilled, baked, fried -or-  London Broil grilled or baked then cut into portions) Pork: 6 oz (Pork Chops lean with fat cut off edge before cooking -or- Pork Tenderloin Fish: 6 oz (any fish is acceptable) Protein Powder Mixed with Water: 1 scoop (around 25g of protein per serving) Deli Meat: Turkey 4 oz. (ask for the low sodium)   C:  Carbohydrate Options / Serving Size  Oatmeal: 3/4 cup (make with water and season with artificial sweetener such as Stevia, Splenda, Equal, Sweet n Low, or cinnamon. After cooking, I add a scoop of protein powder to create a chocolate protein oatmeal which is awesome.) High Fiber Cereal: 1 cup with 1/2 cup skim milk Sweet Potato: medium size (microwave wrapped in a paper towel for 5 to 6 minutes on high) Brown Rice: 1 cup Quinoa: 1 cup (actually a seed that is very similar in texture and consistency to couscous. Season with salt & pepper which is quite good) Wheat Berries: 1 cup (incredible grain found in bulk at grocers such as Whole Foods) Whole Grain Bread: 2 slices Low Carbohydrate or Whole Wheat Tortilla: 1 Beans: 1/2 can (pinto, garbanzo, or red kidney and look for the low sodium option if buying canned beans)   V: Vegetables  General rule is that if it is *green* you may consume as much as desired- seriously as much as you want!  Salads are a great option; however, use a vinegar dressing as opposed to high calorie dressings. Seasoned Rice Wine Vinegar is a personal favorite which can be found in the vinegar section of the grocery store. Broccoli: as much as you want (great steamed with a little salt, pepper and a squeeze of lemon) Yellow Squash: as much as you want Zucchini: as much as you want Green Pepper: as much as you want Celery: as much as you want Cucumber: as much as you want Spinach: as much as you want Lettuce (any kind): as much as you want Green Beans: as much as you want (if canned, purchase the “No Sodium Added” option) Asparagus: as much as you want Radishes: as much as you want Mushrooms: as much as you want Carrots: 2 medium size (note this root contains more sugar than most green vegetables)   F:  Fruit Orange: 1 Apple: 1 Grapefruit: 1 Peach: 1 Nectarine: 1 Pear: 1 Kiwi: 2 Tangerine: 2 Seasoning and Condiments  Use these items to give food some taste!  Salsa Hot sauce Salt Pepper Garlic Onion Mustard Vinegar Steak sauce Ketchup' 

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