5 Healthy EGG Breakfast Meals | SHREDDED + MUSCLE
– What's up, it's Chris Heria. Eggs have always been a very
important ingredient in my diet when it comes to building
solid lean muscle while simultaneously burning
fat and getting shredded, and pretty much help
build the muscle, strength and physique that I have today. Eggs are loaded with
high-quality proteins, vitamins, minerals and good fats while also being low in calories, perfect for building
muscle and staying lean. They can even reduce risks
of heart disease and stroke and you can eat them every
single day if you wanted to.
Now you guys have already
seen me make my deviled eggs, my McGriddle, that's way
better than McDonald's, and my omelets. So today, I'll be showing
you five new recipes that you can try right from home starting with the very first one. One of my absolute favorites,
French toast and eggs. All five meals, including
this dish, are high in protein and low calories, which
as I said before, is great for building muscle and getting
shredded simultaneously.
And for our first meal, the macros are gonna be 537
calories, 41 grams of protein, 18 grams of carbs, and 27 grams of fat, and 1,000% healthy and delicious. All right, here we go, guys. This is actually one of
my favorite meals to make. So we're gonna have fun making this one. Let's get out our pans,
brown some avocado oil and then start heating it up. (bowl clanging)
Next, we're gonna get a bowl, crack all four eggs inside and add a teaspoon of vanilla
extract and some cinnamon. And then we gotta mix this up. Damn, that smells amazing. Once it's all mixed up, you
wanna take out your bread. I'm using Arnold Keto Bread. It's also low in calorie
with 60 calories per slice and three grams of protein.
So for me, this is the best bread option. We're gonna take each slice of bread and let them soak in the
eggs until they absorb as much of the egg mixture
as they possibly could. Once your bread slices are soaked, we're gonna cook each slice
over low-to-medium heat to make sure that it's
thoroughly cooked all the way to the inside without burning the outside. Flip over to the other
side and do the same thing. All right, while this is cooking, I'm just gonna sprinkle a
little bit more cinnamon. As each one comes out fully
cooked and nicely browned, you wanna begin to plate them. (gentle electronic music) Now, if you want extra credit, you can always throw these into a toaster and make them just a
little bit more toasty. Take a look at our bowl
worth of egg mixture, all four eggs into those
four slices of bread.
And for our finishing touch, we're gonna drizzle some
of Cary's sugar-free syrup. Each tablespoon only has five calories. And there you have it, Chris Heria's delicious
and healthy French toast. Now all that's left is
to give it a taste test. Stephanie, you wanna do the honors? (gentle electronic music) – 10 outta 10. – All right, for a real taste test, we
gotta get the kids to try.
First up, my son, Zen. Let me know what you think. (gentle electronic music) – That's really good. I'll give it like an 8 1/2. – All right. My nephew, Ati. You wanna give it a try? – Yeah. – Take a bite. (gentle electronic music) Do you like it? – Yeah.
– [Chris] You do? – Yeah. – [Chris] All right. Do you want some more? – Yeah. – [Chris] Okay. That boy wants more. Here's another bite. (upbeat electronic music) (Chris mumbling) All right, kids approved, adult approved. Onto the next meal. All right, next meal is a
favorite from my generation, that's gonna be avocado toast. And normally when you
go buy avocado toast, it can be anywhere from eight to $18. But I'm gonna show you how to make it a lot more cost effective by making it from home. Let's get into it. The macros on our avocado
toast is 506 calories, 27 grams of protein, 35 grams
of carbs, and 32 grams of fat. And the ingredients you'll
need for this recipe and for one serving is
two slices of bread. I'm using Dave's Killer
Powerseed organic bread. 1/2 of a Haas avocado, which is 100 grams, two teaspoons of crushed
red pepper flakes, three large boiled eggs,
lemon juice, a pinch of salt.
So let's get started. First, we need to boil the eggs. So we're gonna place
the eggs in a sauce pan. Pour cool water over the
eggs until fully submerged. Then bring the water to a
rolling boil on the stove. Once it begins to boil, you
wanna reduce the heat to low and cook according to
the desired doneness. Four minutes for a soft boil,
six minutes for a medium boil and 12 minutes for hard boiled eggs. Next, you'll wanna prepare
a bowl of ice water. Transfer the cooked eggs to the ice water to cool completely before peeling. This is gonna make it way easier to peel and the shell will just come right off. As you can see, this is
like the best technique for cracking your eggs.
Just take 'em out, drop 'em a
little bit very, very gently, and then just roll them around. You'll see that the shell just
kinda like comes right off. Once we have our boiled eggs, next, we'll make the mashed avocados, which is a basic guacamole recipe. So first, we're gonna
pick some ripe avocados, and really, it all comes
down to the avocados. Try to find an avocado that's
ripe but not over ripe. So we're gonna grab a bowl
in our 1/2 Haas avocado and begin to mash it up. And for more flavor, you
can add lemon or lime juice with a bit of salt and pepper.
You can also add fresh herbs like cilantro, parsley, or basil, and spices like crushed bread,
pepper, cumin, or paprika. We're gonna keep it simple. We're just gonna add some basil, parsley, squeezed lemon juice, pepper
flakes and a bit of salt. All right, time to mix this up. Lastly, all we need to
do is toast our bread. And while the bread's toasting, we're gonna slice up our eggs. (upbeat electronic music) You wanna spread the
avocado mix over the bread. All right, let's take out
our egg nice and gentle. (upbeat electronic music) And there you have it, a delicious and healthy avocado toast that you can make right from
home in a couple minutes and didn't cost 20 bucks. Avocados are a great source
of vitamin C, E, K and B6 as well as being rich in
folate, magnesium and potassium. They do contain fats,
but they're healthy fats that are great to include in your diet. And lastly, sprinkle on some
the red cayenne peppers again.
All right, there we have it. As you can see, a mountain of
eggs on these avocado toast. Let's go ahead and give it a taste test. This time, I'll give it a try. (gentle electronic music) That was delicious. I'm gonna give it like an
eight because honestly, I like mayo with my bread and eggs. But there, we're keeping it healthy and it still tastes really delicious. Stephanie, let me know what you think.
(gentle electronic music) – Nine outta 10. – [Chris] Damn. Okay, okay. All right, we're gonna
move on to the next one. I'm gonna finish eating this. All right, next up, we're gonna
be making an arugula salad with a poached egg. Now this delicious meal is
gonna be super low in carbs. And this is like a
nice, little classy dish with a little candle lit and
some Italian food, you feel me? And your girl or your
man is gonna be wondering how you even learned to cook like this. And y'all can just thank me later. And the macros for this
meal is only 376 calories, 28 grams of protein, six grams of carbs and 25 grams of fat. And our list of ingredients
for that one serving size is gonna be two cups of arugula, two tablespoons of light
balsamic vinegarette dressing, I'm using the Ken's brand.
One tablespoon of shaved Parmesan cheese, a bit of pepper and four eggs. But before we begin to poach our eggs, we're first gonna
prepare a bed of arugula. So when the eggs are ready, we can just put them right on top. All right, now for poaching the eggs, first thing we wanna do is heat
two to three inches of water in a large saucepan or a
deep skillet to boiling.
Once the water's boiling,
you wanna adjust the heat to keep the water simmering gently. And now you're ready to put in your eggs. So you wanna break your eggs
one at a time into a cup. Holding the dish close to the surface of
the water in your pot, you're gonna slip the egg into the water. You could use an egg shaper if you'd like to help
keep the whole egg intact. Otherwise, you may find
a bit of the whites starting to float around. Another alternative is to spin the water and create a vortex and drop
the egg right in the middle.
That would help keep the egg
in position and in place. You wanna cook your eggs one at a time until the whites are completely set and the yolks begin to
thicken but are not hard. That should take about
three to five minutes. Don't stir it. Lift the eggs from the
water with a slotted spoon. One poached egg down, three more to go. All right, there we go. Let's take the rest of our eggs and let's put them onto
our bed of arugula. And then drizzle the
balsamic vinegarette over it. Spread the shaved Parmesan
cheese over the eggs. And just a couple tips
for poaching perfect eggs.
You wanna use very
fresh eggs for poaching. They hold their shape better and form fewer wispy threads in the water. And it's that simple and easy. Of course, you can add other ingredients to decorate and enhance this meal, but we wanna keep it healthy,
delicious, and low calorie. So we're only using what's necessary. Time for the taste test. (gentle electronic music) Oh damn. It's so simple, but it's so delicious. This one, I'm definitely giving it a 10 outta 10. Perfect. All right, this next dish is so good, I'd eat it every day if I could. I pretty much grew up on this stuff. And if you can't tell by the ingredients, we're gonna be making fried rice. One serving of this fried
rice is gonna be 455 calories, 32 grams of protein, 55 grams
of carbs and 11 grams of fat. And the ingredients to make
one serving will be two eggs, 1/4 up of chopped carrots, one tablespoon of chopped raw
chives, one cup of white rice, four ounces of raw shrimp, liquid aminos and 1/4 cup of chopped onions. All right, so first things first, we need to prep our ingredients.
And starting off with the
rice, we have three options. Option one, we can boil fresh rice. Option two, you can use rice
that was made in advance. Or option three, if you're
really short on time and you just wanna make this right away, you can even use one
minute rice from a cup. I already made one cup of rice in advance, so that's what we'll be using today. Next, we're gonna move on
to our other ingredients. We're gonna wash and clean our carrots and dice them very small. And then we're gonna do the same thing with the onions and the chives. My (Chris speaking in foreign language) my grandma, has been making me this
since I was like, sheesh, I don't know, like three years old. (knife clattering) So this is super nostalgic for me. (knife clattering) Next, we'll move on to our shrimp and we're gonna cut them
up into small pieces. You can buy the shrimp
already cleaned, shelled and de-veined to save time. Or you can buy the shrimp
hole and clean it yourself. As you can see, I opted for the shrimp that has already been cleaned,
shelled, and de-veined.
All right, next, we're gonna
crack two eggs into a bowl and mix 'em up. And now that we have all
our ingredients prepped, we can start to cook. Prepping the ingredients is actually what takes
up most of the time. And once your ingredients
are already prepped, it should only take
about five to six minutes to actually cook it. All right, now we're
ready to start cooking. I know the pros use woks and
frying pans and all that stuff to make authentic fried rice. But I'm probably one of the only Asians that don't have a wok in
their kitchen right now. So we're just gonna use a pan. All right, I wet my finger. Let's see if the pan's ready. (pan crackling) All right, you hear that? (pan crackling) That means it's ready,
we're gonna go ahead. Make sure it's not too hot. All right, now we're ready to throw in our chopped onions and carrots.
Here goes the carrots. And when it starts to become
a bit translucent or glazed, that's when you wanna
begin to pour in your eggs. All right, now we're just
gonna scramble this up a bit, and once you scrambled it
up a bit just like this, we can go ahead and
start adding in our rice. (gentle electronic music) All right, I'm gonna go ahead
and grab my liquid aminos. It's really good for you. It has 16 amino acids in it and it's only five calories per teaspoon, zero fat and zero carbs. Now this tastes just like soy sauce. And once the rice is
hot, we're gonna go ahead and throw in the shrimp and the chives. The heat from the hot rice
should help cook the shrimp. You could have cooked the
shrimp first and then add it now but this is how my grandma does it. Just make sure to cut up the
shrimp into smaller pieces so that it cooks faster. We'll know it's done when
you take a look at the shrimp and it looks more white and pinkish.
And at that point, you could
add a little liquid aminos for added flavor. And that's it, you're all done. All right, this fried
rice looks ready to go. Let's go ahead and plate that. This is really special. If you make this dish, you guys are literally
gonna be trying some food that my grandma has been making me since I was like three years
old or maybe even younger. There you have it, some delicious homemade fried rice. I'm actually gonna have
my brother try this because he's been eating this with me since I was a little kid too. Steph, let me know what you think. If it tastes as good as.
(Chris speaking in foreign language) – Nice presentation, it looks amazing. (upbeat electronic music) – Does it look like? (Chris speaking in foreign language) – Tastes as good. – [Chris] Yeah. Excellent. You're not gassing me up, are you? – [Stephanie] No, it really does. – It actually looks like it too. I mean we did get her recipe, so. (upbeat electronic music) Let's see. (upbeat electronic music) Wow. I'm gonna give this like a 20 outta 10. Let's keep the video going
before I eat all of this. (upbeat electronic music) Definitely give it a try. (crockery clattering) So good. All right, this next meal is gonna go perfect with breakfast. We're gonna be making a
turkey breakfast burrito.
This turkey breakfast burrito
has just the right ingredients to make it low on calories while slammed with protein
and slammed with flavor. One serving is two wraps and
the macros are 474 calories, 42 grams of protein, 47 grams
of carbs and 27 grams of fat. And to make one serving of two wraps, our ingredients list is gonna be two eggs, two carb balance whole wheat tortillas, 1/4 cup of shredded cheese, two ounces of ground turkey, 1/4 cup of chopped onions and 1/4 cup of diced mixed peppers, a pinch of crushed red
pepper and a pinch of salt. And that's it. The only prep you need is
dicing your peppers and onions. One of my favorite
ingredients to add to eggs is peppers and onions, that
greatly brings out the flavor. If you've never tried it, today,
you're gonna give it a try. But before we do that, let's
heat up a pan on the stove and spray some avocado cooking oil on it.
Now while that pan's heating
up, we're gonna crack our two eggs into a bowl. You can add a pinch of salt if you want and then whisk it up until the yolks and whites are combined. And then you can put it aside for now. And once the pan is heated up,
throw in your diced peppers. All right, the pan's hot, we're gonna go ahead and add in our diced peppers and onions. (oil clattering) (container clacking) I'm gonna mix these up a little bit. Next, you can add your ground turkey. All right, let's go ahead
and drop it in there with the onions and the peppers.
(upbeat electronic music) All right, time to mix this all together. This is already beginning
to smell so good. All right, now that we
got our turkey in there, we're gonna go ahead and
add some crushed red pepper (pepper clattering) and a pinch of salt. And once it's cooked, you
just pour your eggs in and scramble it with the turkey. All right, our ground turkey,
peppers and onions and eggs are done cooking. We're gonna go ahead
and put that on the side (mellow electronic music) and we're gonna prepare our wraps.
We're gonna use the same
pan so we keep the flavor, soak it into the wrap. All right, let's check
if this tortilla's ready. Yes it is. I'm only gonna toast one
side so that it stays toasty but I can still fold it. Let's go for one more. We're gonna go ahead and drop in our eggs, onions, green peppers and ground turkey. Oh my God, this smells so good. Now I'm using 1/4 cup of
Mexican style four cheese, but, of course, depending on
the type of cheese you use, that's either gonna increase or decrease the macros
and the calories as well.
The final step, (bowl clattering) I can't wait to give this a taste test. Let me know down in the comment
section what you guys think about this visually and the serving size 'cause you have two of
these in one serving and it's still low in calories. The cheese is already melted on top. All you have to do is wrap it up and enjoy some delicious gains. I can't believe this is one
serving for both of these. I really wanna give this a taste test, but I'm gonna be a gentleman
and let my brother go first. (gentle electronic music) (crockery clattering) – That tastes really good. Eight outta 10. – Zen, come here, I know you like
eggs and breakfast burritos. Try this one. Turkey sausage, eggs, peppers and onions. A little bit of cheese.
– Oh my goodness. – You like it? – That's really good. After this video, I'm gonna eat all of it. – (chuckles) Well, here, how about you take that one? Enjoy that over there. – Thank you so much.
– All right, there you have it, guys. They've taste tested it, not
me, you heard it from them. It's good. Definitely give it a try. And if you have kids or you are a kid that's
trying to make some gains, it's kid certified by my son. So don't sleep on this recipe. Follow along with me
and make one yourself. Five healthy and delicious
breakfast meals using eggs that are packed with protein. And like I said, eggs have been a staple in my diet for years,
pretty much my entire life. But to really make a
change in your physique, building muscle while getting
shredded simultaneously, you need to ensure your
calories and macros are aligned with your goals meaning a slight deficit to burn fat or a slight surplus to
prioritize more muscle growth. You also wanna make sure that
you're prioritizing protein, getting enough protein every single day to ensure muscle growth. And that's gonna be
around one gram of protein per pound of body weight.
I've made many videos on nutrition. I'll put them on screen and link them down in the description. You guys should check out those videos. And after finishing those other videos, you're gonna have a complete game plan to unlocking the best
physique you've ever had. And, of course, it's not just
having the right nutrition but the right workout plan as well. And if you're looking for
the right workout plan with specific goals in mind like burning fat while
simultaneously building solid muscle, all you need to do is
download the Heria Pro app in the App Store or Google Play Store. Get full access to all my personal workouts
and workout programs. It's like having me as a personal trainer
right in your pocket. (upbeat electronic music).
