Easy Meal Prep Start to Finish: 3 Meals in 30 Minutes!

Рет қаралды 47,457

Күн бұрын

The biggest obstacle to maintaining a great physique and feeling good year round isn't in any one workout or nutritional approach. It's staying consistent day after day with what works, no matter how hectic life gets.
Let's get real. A nutrition plan is all well and good until your kids all want different foods, or you're too mentally exhausted to stick to a carefully crafted plan. So I'm going to show you how to conquer the kitchen when you need to keep it simple and you need to go FAST - and you'll have 3 nutritious meals that will help you look good and move well, in less time than it takes for delivery.
The FBB lifestyle is all about making your own quality, nutritious food whenever you can - but it doesn't have to be complicated to work extremely well. If you're having a hard time in the kitchen don't miss my pep talk at the end - you've got this!
Try my FREE macro calculator for when you need those numbers! functional-bodybuilding.com/m...
TIME STAMPS
00:00 Intro
01:43 BREAKFAST
05:56 LUNCH
12:27 DINNER
19:07 SNACK
23:51 MEAL PREP PEP TALK
27:17 Thanks

Пікірлер: 93

@melissabritt8097 Ай бұрын

I needed the pep talk at the end!! Thank you so much - I’m so happy I have found you, your information is very helpful and motivating.

@msrfrancisco 2 жыл бұрын

I personally enjoy your videos. You make it very simple so anybody can follow your diet if they choose. I saw a video of yours from Coach Gregs channel and I’ll say it’s what I’ve been looking for. Somebody who’s fit and works out. I’m not a body builder, but I consider myself athletic (185 lbs 5’11”) and you keep motivating me! Thank you

@juancarlossierra7188 2 жыл бұрын

Thank you for all the knowledge you give me with this videos.

@Beeker0420 Жыл бұрын

Just finding you now, but your meal prep, nutrition, and workout videos are GOLD Marcus! Just became a subscriber! Thank you!

@JustinTCC 2 жыл бұрын

Love these videos. Always giving me new ideas

@tk4708 2 жыл бұрын

Your videos are so inspiring. Thanks a lot! ✅ Keep it up

@tandhkruger 2 жыл бұрын

Oh sooooo awesome 👏. Thank you so much. Watching your videos while doing my cardio….lol..love Persist…thank you for all you do🙏🏻☺️💪🏻🙌❤️🤟

@shaunschofield3852 2 жыл бұрын

This was an excellent and motivating video! Thank you.

@haleylytle494 2 жыл бұрын

This is really helpful! Thank you for taking the time to make these videos for us. I get stuck on how often I/you must have to go to the store! You have a wife and kids and then seem to make your food every single morning. And you make a lot of food! So how often do you have to go to the store? I get so overwhelmed with sitting down to write out the week of meals, figuring out the numbers of macros/calories in the food and then choosing to either cook every morning like you or do 2 bulk-cooking days of meat. I don’t know how you do this with a family!

@tgray0379 2 ай бұрын

Love these tips and recipes! Thanks for sharing!🤤

@groven2788 2 жыл бұрын

Great video, would love to see a similar style video but for kids foods. Always trying to find new foods for my kids to try.

@K.Stroh_ 2 жыл бұрын

My favorite videos you do are your food videos. This was a good one. I eat exactly like you. I love the size of your meals. Reminds us we need to eat big time be big in a healthy clean way

@arminjujutsu 2 жыл бұрын

Great video man thanks 💪

@marianabetancourt3936 Жыл бұрын

Thks Marcus, love the super nutritious food prepared easily!!

@georgeb.4720 2 жыл бұрын

So helpful, Marcus! Thanks for doing these meal prep and nutrition videos.

@marcusfilly 2 жыл бұрын

I’m really glad they help

@andrewhartsten4763 2 жыл бұрын

Love the simplicity! I always been healthy and enjoy cooking but it’s hard to always be on point especially when extremely busy. That inconsistency is what puts me in and out of my ideal health and body composition. Been using the air fryer Philly style and doing Persist for about 2 months, I’m feeling great and getting in insane condition. Thanks Marcus🤙🏼

@marcusfilly 2 жыл бұрын

Keep looking at this as a long game and aligning your habits to that. Nice work

@billbynon9839 Жыл бұрын

Q00⁰

@timbercharlie6492 Жыл бұрын

What is Philly style air fryer?

@lauramoll1707 2 жыл бұрын

Love the videos! Thank you. I have been doing the macro thing with nutrition coaching pretty consistently for the past seven years. It has helped me lose a lot of weight. But recently I have hit a point where I OVER the weekly check ins & spreadsheets. DONE! I have mentally checked out with any sort of nutrition over the past few months. So I understand why the weight has started to come back on. Any tips on how to get my brain switched back to where it was?

@codyingram9177 2 жыл бұрын

Such great content! Any other salad dressings recipes you might have?

@marcelloantoniodreier4795 2 жыл бұрын

awesome..taking time to watch things like that are so important... upgrading weekly nutrition actions make a bigger difference than just doing one extra exercise .. . thansk for the video! =)

@keato2cluch789 2 жыл бұрын

I love that cutting board!

@Fasyle 2 жыл бұрын

Consistency. Thank you!

@c0ri 2 жыл бұрын

great show mate, well spoken and great info! Thanks for sharing

@marcusfilly 2 жыл бұрын

Much appreciated

@meekrodriguez6438 2 жыл бұрын

Perfect video

@fresse21sf 2 жыл бұрын

Awesome video, got some really good ideas from it. Thanks! One question tho.. what can I use instead of mustard for that dressing? (I really dislike mustard)

@nicolasmandeville2810 2 жыл бұрын

My biggest issue is that I don't really feel full from eating, I've had my diet dialed in for ages now. But in the past if I didn't prepare on a day I could eat 6k cals in 2 hours of junk food and still not feel full. Thank god for vegetables these days.

@katrinaroche1611 2 жыл бұрын

Love your batch slicing style! I fuss around with the celery, romaine, and cherry tomatoes wasting all my time.

@hunterk2 2 жыл бұрын

My coach!

@arbowman 2 жыл бұрын

Thanks for this! Do you practice IF as well?

@ryanm.9148 2 жыл бұрын

Excellent video. 2 questions: What brand air fryer and chef's knife do you use?

@silvioschmidt5346 2 жыл бұрын

Super helpful little hacks. I'd love to see some more how you include the food prep for the rest of the family.

@marcusfilly 2 жыл бұрын

I’ll show some of that next time

@biketaxi1009 2 жыл бұрын

great video, any reason in particular for the butter + egg white combo versus just using the whole egg? just assuming that total fat content would be pretty close with the butter and cheese added. ***tried the feta, butter, egg white combo and it's delicious!

@fkaspar Жыл бұрын

Very , very good tips!

@marcusfilly Жыл бұрын

Glad you think so!

@byronpranger6798 2 жыл бұрын

Hi Marcus, Watching your videos. Damn, been at this for 46 years, and you nailed it. Going to start with one meal. I walk 1 hour every morning after my morning coffee and poop. Should I eat first or after my walk?

@Matt-je1ck 2 жыл бұрын

Nice one Marcus! I'd love to see you go through your blood test with a diet as sharp as yours I bet your biomarkers are on point :)

@migueljayne8261 2 жыл бұрын

Dude I can’t believe all of this is free including your specific “flavor enhancers”. I’d really like to incorporate your nutrition and training to my Olympic lifting but I’m not sure which program will be good for the exercise part of it. Thank you for the cooking tips!

@marcusfilly 2 жыл бұрын

Hey Miguel. I really appreicate the kind words. I would encourage you to check out my PERSIST program and look specifically at the PILLARS training track. It would compliement olymplic lifting well.

@migueljayne8261 2 жыл бұрын

@@marcusfilly awesome man. I’m definitely going to try out the 2 week trial at the very least.

@moneyman2595 Жыл бұрын

Amazing video

@marcusfilly Жыл бұрын

Thanks for the visit!

@christybuster9230 2 жыл бұрын

Awesome content, thank you!! ❤

@thedobroblues 2 жыл бұрын

I've never seen celery cut like that before. Genius.

@_jasonseverson 2 жыл бұрын

Highly respect those who eat meat and still support plant based diets✊🏼 definitely using these tips and for sure that bbq sauce!

@jddodds4542 2 жыл бұрын

How much is all this cost you per week? Thanks for the awesome video!

@chris123chris82 2 жыл бұрын

In the last two years ive gained a lot of weight.. i went from 145lbs to 183lbs.. im trying to focus on what i eat, but oh man is it proving to be the most difficult part...

@marcusfilly 2 жыл бұрын

stick with it, you got this 💪

@Kellybrown775 2 жыл бұрын

I have such a sweet tooth. Can you show a hack or trick to add a treat in? Also, can you show how to make a sourdough starter and how you make your bread? And also recipes you use with your bread. Do you make toast with it or do other fancy recipes. Your videos are amazing. Keep it up!!!

@marcusfilly 2 жыл бұрын

The sourdough bread recipe is from Bobs Red Mill gluten free sourdough. I usually just toast it with butter.

@nexland 2 жыл бұрын

Awesome Marcus !! Thanks 🙌🏼

@johnwilliammurciabarrero1924 2 жыл бұрын

Desde que tome la decisión de cocinar la mayoría de mis alimentos pude obtener el cuerpo que deseaba. Pero hoy día debido a las grandes cantidades de estrés laboral, antes de iniciar mi entrenamiento, al finalizar el día, me siento sin energía, causando que mi desempeño sea fatal. He visto tus documentales con respecto a los macronutrientes pero no he logrado entender como mejorar este síntoma, de una forma mas fácil, sin estar gramando todo. Mi objetivo es mejorar mi rendimiento aeróbico. Nota: Tengo horario para dormir de 8 horas y cuando puedo hago siestas en la tarde, de 30 minutos. Todo esta causa que no realice, en ocasiones, el entrenamiento classic, el que mas me gusta, sino el Minimals.

@mayrakennedy6200 2 жыл бұрын

do you only eat a carb post workout or your afternoon snack?

@TheBurke185 2 жыл бұрын

Hey Marcus, I’ve just started following your FBB training program and changing my diet to match what you show in this video. I just have a quick question in regards to the fact I get up and train at 5am and have been doing it fasted purely out of convenience of not having to make breakfast that early and was wondering if that would effect my training and should I have something to eat befor I train? Thanks for the great content!

@capo307 2 жыл бұрын

Go with what feels best for you. If your energy levels are high enough, then research suggests that training fasted is fine.

@lord_dada5251 2 жыл бұрын

🔥🔥

@Electrojuan8 2 жыл бұрын

Hi Marcus thanks a lot, as always very practical and powerful information. I want to ask you what do you recomend for pre work out, even when it is early in the morning.

@marcusfilly 2 жыл бұрын

i have a little coffe

@Electrojuan8 2 жыл бұрын

@@marcusfilly awesome, thanks!

@HooDRidEWhiteY 2 жыл бұрын

My #1 sticking point is eating at night. I have the will power to stick my calories and training but every time I move into a significant deficit, I'll wake up in the middle of the night and sleep eat peanut butter, string cheese, etc. I have tried casein and cottage cheese right before bed with limited success.

@marcusfilly 2 жыл бұрын

My suggestion, eat more early in the day

@BennyM910 2 жыл бұрын

you did not mess around with that parmesan cheese!!

@j03yyy 2 ай бұрын

how can you incorporate carbohydrates into the diet? I dont think i can live without some sort of carbs

@TheJuggernaut88 2 жыл бұрын

great video! algo comment

@garrettbell3770 2 жыл бұрын

How many “high carb” days do you have in a given week? If I’m not mistaken I think you mentioned you did some carb cycling during the week so I was just curious. Also thank you for Persist and your content about nutrition. Made a huge difference in my mental acuity and functional ability of my body. Even got me to invest in the Opex CCP course so I appreciate that. 🙏🏻

@marcusfilly 2 жыл бұрын

About once or twice a week i will increase my carbs

@jasonvagner 2 жыл бұрын

I tried this today... but there doesn't seem to be a time/temp that works for both the potatoes and broccoli. The broccoli was burnt and the potatoes still undercooked.

@gabrieleannetta1359 2 жыл бұрын

I have consistent sugar cravings in the evening especially. Even after a high protein hi fat quality meal, any easy to prep healthy snacks that satisfy a sweet tooth would be great

@MM-lo8dn 2 жыл бұрын

You could make a healthy ice cream alternative using protein powder, frozen bananas or strawberries, stevia, milk, etc. Another healthy snack is ice cream sandwiches made using low fat graham crackers and fat free cool whip. Make into sandwiches, pop in freezer for a couple hours, and bam. They taste like the real deal. There are plenty videos for this you will be able to find.

@CarlosRomero-vu5kz 2 жыл бұрын

Thanks, Marcus! One question: I consume every meal a cup of olive oil it is good or do I have to cosnume less?

@xavier_sz 2 жыл бұрын

If youre being literal then you’re consuming an extra few thousand calories a day from fat lmao

@benreeve9130 2 жыл бұрын

Drink more 💪

@HooDRidEWhiteY 2 жыл бұрын

Gr8 b8 m8

@SulaSocialMedia Жыл бұрын

What high protein sources do you recommend for vegetarians for lunch and dinner if you're already having eggs for breakfast?

@marcusfilly Жыл бұрын

These are great options; tofu, Seitan, tempeh, beans and lentil mixture.

@alingurcuti 2 жыл бұрын

I lost 16 kg with low carb diet. After a couple of months I realized I have poor performance because of it. I do crossfit 5-6 times a week so I literally had to start eating more because I started to have pains on my legs and back. My biggest issue is I can’t find propper nutritional advice in regards to Crossfit that can help me look good and be in a great shape durring my workouts. Any tips would be welcome. Thanks!

@marcusfilly 2 жыл бұрын

Sounds like you were in a caloric deficit to lose weight. That isn’t conducive to great performance so you rightfully increased calories for performance in CrossFit. Low carb vs high carb probably had less to do with it

@nicoleandjoshbaldwin4228 2 жыл бұрын

You need some ninja cookware. Nothing sticks even without butter.

@marcusfilly 2 жыл бұрын

thanks for the tip!

@nicoleandjoshbaldwin4228 2 жыл бұрын

Thanks for making all the content you do. Loving this.

@kerryjean2223 2 жыл бұрын

The way you chopped celery is new to me. I wish you would do your videos with your shirt off. Even so, your face is very good looking and attractive. Not meaning to be rude or anything, just enjoy looking at a perfect example Gods marvellous Creation x 💜🍇🍆😇🙏🇦🇺

@mamamal3 2 жыл бұрын

My issue is my love for sweets 🙈

@marcusfilly 2 жыл бұрын

We are all somewhat genetically wired to like sweets. Discipline and eating sufficient protein and calories while hydrating and sleeping enough will help you not succumb to biology

@AchillesKapsalis 2 жыл бұрын

wasnt yogurt too little to hit the 2.5 leucine threshold to stimulate MTOR? According to Dr Layman, thats required PER meal, otherwise protein goes to waste basically

@marcusfilly 2 жыл бұрын

I don’t keep a detailed measure of my leucine consumption each meal

@AchillesKapsalis 2 жыл бұрын

@@marcusfilly Fair enough🙏