5 Breakfast Meals To Get SHREDDED + MUSCLE

What's up, it's Chris Heria, welcome to the vlog. Today I'm gonna be making you breakfast, but not just any type of breakfast. I'm gonna be showing you how to make five breakfast meals that are low in calories and high in protein to allow you to get shredded while simultaneously building muscle. And best of all, these dishes are gonna be so delicious you wouldn't even have imagined that they were so healthy for you. Each dish is also made with just a couple ingredients so you can whip these up at home in just a couple minutes. And these are the same things I've been eating to stay within my caloric goal, allowing me to stay shredded year round while simultaneously building muscle and getting stronger. And of course, if you're trying to get shredded, you're definitely gonna need to factor in calories in and calories out. So without further ado, let's get right into these dishes that taste delicious and that will help you get shredded and build muscle. First one I'm gonna whip up for you guys is gonna be French toast. My French toast is only 336 calories packed with 23 grams of protein per slice. So if you need even more calories and protein, you can make yourself another serving or another slice because the calories are so low. So let me show you how to make it. We're gonna need eggs, of course. I have pasture-raised eggs. We're gonna be using three, totaling 210 calories, 15 grams of fat, zero grams of carbs, and 18 grams of protein. We're also gonna need a slice of bread. I'm using Dave's bread. One slice is gonna be 110 calories, 1.5 grams of fat, 22 grams of carbs, and five grams of protein. We're also gonna be using about a tablespoon of cinnamon. That's gonna be six calories, zero grams of fat, two grams of carbs, and zero grams of protein. And to top it off, we're gonna be using two tablespoons of sugar-free maple syrup, which is only 10 calories, zero grams of fat, four grams of carbs, and zero grams of protein. Totaling 336 calories and 23 grams of protein per slice. All right, the first thing we're gonna wanna do is hit up the stove, put it on medium. While we prepare our eggs, we're gonna take out three eggs, crack them into a bowl, pull out the whisk. Now I'm whisking all these eggs together with the yolk. If you wanted less fat and calories, you can just take out some yolks, or take out all the yolks and just use egg whites. All right, we got our eggs all mixed up. Now I'm gonna throw some cinnamon in there. All right, there you go, not a full tablespoon. All right, let's whisk this up. Got our cinnamon and eggs all mixed up. Now I'm gonna get a bigger bowl, pour this in so that we're able to dip our bread inside. So here we go, I'm gonna take this one slice. Bam, drop that in there. All right, try to flip this bad boy over, bam. All right, this slice is pretty much soaked. We're gonna make sure that the heat is pretty low so that we don't burn this or it doesn't cook too fast. Go ahead and drop our bread in there. Let's go ahead and pour in the rest. This will help it piece it together. You're in for a treat because we're not actually gonna test this on the presentation. We're actually gonna be taste testing this. So I'm gonna have you guys try every dish. You let me know if it's legit or not. Woo, I accidentally ripped the bread a little bit there. Not the best chef. We're not going off of looks and presentation here. We're just going off strictly taste test. Now I know this slice might be looking a little crazy right now, but that's because we packed it in with a lot of eggs. Of course, it'll look prettier if we only use two eggs, but we're trying to get the protein in there. All right, this French toast is just about ready. This smells so good right now. All right, hold on, top this off. We're gonna pour in two tablespoons. Make sure those two tablespoons cover the whole surface. Goes a long way. Like I said, this isn't as beautiful as any other French toast, but it is slam packed with protein and it definitely tastes delicious. So I'm gonna have one of you guys try this first. What do you think? Wow, it's perfect. All right, we're gonna need a second opinion. Woo, all right, perfect. I had to let them try it first so you guys know I'm not gassing myself up, but we're gonna see if this is really, really good. Woo, now you guys definitely have to give this a try. I can't believe this is healthy. I'll eat this whole thing. Mm, so good. Cheap, delicious, great macros. Gonna get you shredded, gonna help you build muscle. Let's move on to the next one. Coming up is a really easy and quick one. We're gonna be making a parfait. So we're gonna need some Greek yogurt. I'm using vanilla Greek yogurt, and we're gonna be using 3 1⁄4 of a cup, which is 96 grams, and that's gonna be 140 calories, zero grams of fat, 16 grams of carbs, and 14 grams of protein. Then we're gonna top off this Greek yogurt with 1⁄4 cups of blueberry. That's 21 calories, zero grams of fat, 15 1⁄2 grams of carbs, and a quarter of a gram of protein. We'll also add 1⁄4 cup of strawberries. That's 13 calories, zero grams of fat, three grams of carbs, zero grams of protein, and 1⁄4 cup of raspberries. That's 16 calories, zero grams of fat, 3.5 grams of carbs, and zero grams of protein. And then we're gonna top it off with 10 grams of granola. That's 43 calories, two grams of fat, six grams of carbs, and one gram of protein, totaling 233 calories with 15 1⁄4 grams of protein for the entire parfait. I'm gonna take my fruits, drop them in nice and neat. Drop some blueberries in there. Great antioxidants. Strawberries in there. All right, top off with granola. Bam. How about one of you guys volunteer? Tell me what you think. All right, here I go. I'm gonna try and have a little bit of the fruit and granola, yogurt. Really good texture, really good taste. There you have it, a beautiful parfait right from home in just a couple seconds. Mm. Come on. Next, we're gonna be making avocado toast. I make my avocado toast with boiled eggs, so I have some eggs that are just about done boiling. I'm gonna go ahead and take them out. And while I'm doing that, I'll be toasting my bread, which is gonna be Dave's bread. One slice of Dave's bread is gonna be 110 calories, 1.5 grams of fat, 22 grams of carbs, and five grams of protein. And we'll be using three hard-boiled eggs, which is gonna be 210 calories, 15 grams of fat, zero grams of carbs, and 18 grams of protein. We'll also be using half an avocado, which is 113.5 calories, 10.5 grams of healthy fats, six grams of carbs, and 1.5 grams of protein, totaling 433.5 calories and 24.5 grams of protein per slice. Now, you can always double up the slices because it's not that high in calories. Now, of course, some people may say you can drink a protein shake, which will have less calories and the same amount of protein, which may be true, but you're not eating real food, which means you're not gonna be getting all your nutrients from just a protein shake. And those nutrients are gonna be really important when it comes to fueling your workouts and getting you in the best shape of your life. So let's go ahead and take out our eggs. All right, we're gonna drop these eggs in a bowl of ice water so that they're easier to peel. All right, got our eggs. All right, now I like to mash up my avocado a bit. So go ahead and mash it up. Then we're ready to put it on top of our toast. Add some red pepper for flavor. Now I'm gonna cut up these eggs, slice them all down. We're gonna put them right on top. And there you have the avocado toast. Now on top of the eggs, you can put the rest of that half pinch of salt. Also throw some pepper, black pepper, red pepper, whatever you'd like over it. Now the third egg, you can try to fit it on top. I just put mine on the side, so I'll be eating my toast and having a side of an egg. And there you have it. Totaling 433 calories and 24.5 grams of protein. Now let's get a taste test in here. It's good? All right, I'll give it a go. A little taste test, we're all family here. All right, here we go. Mm, delicioso. Let's move on. All right, next up, we're gonna be making protein waffles. Now to make our waffles, we're gonna be using half a cup of oats, which is 150 calories, 2.5 grams of fat, 27 grams of carbs, and five grams of protein. We'll also be using three eggs, which is 210 calories, 15 grams of fat, zero grams of carbs, and 18 grams of protein. So we're gonna come on over to our blender, and we're gonna drop our eggs, drop in my oats. I'll also be throwing in a scoop of protein powder. This one has 80 calories, one gram of fat, three grams of carbs, and 15 grams of protein. Go ahead, throw that in there. All right, we have our pancake mix. Now I'm just gonna throw it in this. That smells super good. Close that up. Bam, I love waffles. Let's make the other one. Bam, whoo. All right, we are ready for our last waffle. Beautiful. Now that's a stack of waffles, baby. We're gonna top these waffles off with two tablespoons of sugar-free maple syrup, which is only 10 calories, zero grams of fat, and four carbs, and 1 1⁄4 cup of blueberries, which is only 21 calories, zero grams of fat, 5.5 grams of carbs. That's one, and that is two. Some blueberries. We got ourselves some delicious protein-packed waffles. Time to go for the taste test, and this one actually looks just as good as it tastes. This is the best-looking one, and it tastes good, too. Let's see what all the hype is about. Time to give this a real taste test. Okay, remember how much protein is packed in there? Amazing. And now that I'm thinking about it, you could've actually put the blueberries in there with the mix and made some blueberry waffles, but this is just as good. Let's move on. All right, for the last meal, we're gonna be making an omelet. This is gonna be Miami-style. If you're in Miami and you order an omelet, it's probably gonna have these ingredients. This omelet is gonna be 306 calories with 24 grams of protein. We're gonna be using four eggs, which is 280 calories, 20 grams of fat, zero grams of carbs, and 24 grams of protein. We're gonna be using 30 grams of peppers, which is nine calories, zero grams of fat, 1.8 grams of carbs, and zero grams of protein. We'll be using 30 grams of tomatoes, which is five calories, zero grams of fat, 1.2 grams of carbs, and zero grams of protein, and we'll be using 30 grams of onions, which is 12 calories, zero grams of fat, three grams of carbs, and zero grams of protein. Totaling 306 calories and 24 grams of protein for this omelet. So first things first, let's heat up this stove. Put it about mid-heat. In the meantime, I'll go ahead and chop up these onions. I love the smell of peppers. This smells super good. Let's go ahead and dice these peppers real quick. I'm gonna be using avocado oil spray. This has zero calories in it. All right, let's whip up these eggs. Crack four in here. Of course, you can always decide to use just egg whites if you'd like. And four. All right, our eggs are ready. Now let's just drop in our onions first so we can get them nice and glazed. Bring out the flavor for our onions. Let's drop in the peppers next. You can already smell an insane amount of flavor with just these basic ingredients right here. Now we're ready to drop in our eggs. Okay, I accidentally scrambled it up a bit. I forgot we were doing an actual omelet here. Chop that in. You can literally make scrambled eggs or an omelet, however you prefer. Same ingredients, though. We are just about done with this omelet. Here we go. There you have it. This omelet is perfect just like this, but you can also add pepper if you want. Add some flavor, some hot sauce. Zero calories. It's gonna make it taste delicious. So there we have the egg omelet. 306 calories, 24 grams of protein. Completely delicious. Let's see what the verdict will be on the taste test. All right, bro, let me know what you think. I eat a lot of eggs every day. It's probably what I'd eat for breakfast. But the hot sauce, it really does it. There you go. That's Chris Heria's Shreddin' Breakfast for you, baby. All right, I'm gonna be the final judge in these eggs. If they're really that good, I'm gonna have to open up Chris Heria's Shreddin' Breakfast for real. You guys are gonna have to come pay me a visit. Mm, the peppers with the hot sauce and the onions. Phenomenal. This food is delicious. You wouldn't have even imagined that you can make some crazy gains and it can be so nutritious and healthy for you. So there you have it. Five meals that you can have for breakfast that are easy to make. Take minimal to no ingredients. You can make them super quick in just a couple minutes and it's gonna have you getting shredded while still giving you enough protein and nutrients to fuel your muscle growth. Definitely give these a try if you're sick of eating healthy food that doesn't taste good. And this is a clear example that you can eat healthy, get your proper nutrients and vegetables, proteins, and proper macros without sacrificing taste. So definitely give these a try. If you enjoyed the video, definitely smash that like button. I really appreciate it. And it's gonna help YouTube share this video to more people out there. And to show my appreciation, if you comment down below within 30 minutes of any upload, you are always gonna have a chance to win some Heria apparel. So make sure you've hit the subscribe button with the bell notification on so that you never miss a video. I post every single Thursday by 2 p.m. USA Eastern time. And if you enjoyed these meals and you'd like some more options for lunch, maybe dinner, to help you get shredded and build muscle, leave it in the comment section down below and I'll make that video next. Until then, you can catch more of my content on Instagram as well as TikTok. I just started a brand new TikTok that's chrisheria305. And to celebrate my brand new TikTok account, I'm gonna be gifting people randomly in the comment section of every single one of my videos. So make sure you're following me on TikTok and make sure you comment as many times as you can on any of my posts and you're gonna have a chance to win a free weight vest. And don't forget, for full access to all my personal workouts and workout routines that I specifically designed with minimal to no equipment, getting you in the best shape of your life and have you getting shredded while building solid muscle, just like these meals here, then make sure you download the Heria Pro app in the App Store or Google Play Store. And you'll have me as a personal trainer right in your pocket and with that said, I'll see you next Thursday, 2 p.m. USA Eastern time. Mad love and peace out. Smash that like button, guys.