BROTEIN! Simple high protein recipes with zero prep time

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“So you want to get shredded in 2024, well you're going to need lots of exogenous testosterone and to pick better parents. But if you're not going to do either of those things, I've got 12 protein-packed recipes that require zero time, zero prep, have almost zero carbs, almost zero fat and tons and tons of protein. This load has over 200g of protein and almost none of the other macros.” ~Alex Hermozi

I am a huge fan of Alex and what I love about all his recipes is that it is jam packed with protein and for most of the recipes, it doesn’t involve cooking and most importantly all you have to do is mix them together.

See the video and recipes below. If you have trouble finding the products, you can click on the affiliate links below to redirect you to the best deals on Amazon.

1. 100g protein bomb using 0% fat yogurt, fruit punch, and Fruity Pebbles for a filling breakfast that's easy to make. ~total 90g protein

   

   Source: Alex Hermozi’s Youtube Channel

   Ingredients:

   FAGE Total Greek Yogurt, 0% Nonfat, Plain, 90g protein, 32oz, 450 cal (all)

   Crystal Light Sugar-Free Fruit Punch 0 sugar, 5 calories (1/2 packet)

   Post Fruity Pebbles cereal, 15 Ounce, 140 calories (1 cup)

   Preparation: mix Greek yogurt and fruit punch mix in a large bowl, sprinkling fruity pebbles on top as you consume each layer to maintain crunchiness

2. Lunch idea: Ezekiel bread, fat-free cream cheese, and lox for a protein-rich, low-calorie meal. ~total 90g protein (for 3 slices)

   

   Source: Alex Hermozi’s Youtube Channel

   Ingredients:

   Ezekiel 49 Bread Whole Grain, 5g protein (1 slice)

   Low fat Lox(Smoked Salmon) 24g protein, 133 calories (4 oz)

   0 Fat Cream Cheese 3-4g protein (1 ½ tbsp)

   Preparation: toast the bread, cut the salmon into small pieces and place the salmon on the bread, spread the cream cheese on each bite so the bread won’t get soggy

3. On-the-go snacks: beef jerky and light string cheese, low in carbs, high in protein, perfect for quick protein intake. ~total 84g protein

   

   Source: Alex Hermozi’s Youtube Channel

   Ingredients:

   Jack Link’s Beef Jerky Original, 60g protein, 480 calories (1 bag)

   low fat string cheese 36g protein, 6g carbs, 303 calories (6 sticks)

   Preparation: on the go

4. Shrimp with cocktail sauce, a high-protein, low-calorie snack or meal option. ~total 92.7g protein

   

   Source: Alex Hermozi’s Youtube Channel

   Ingredients:

   Frozen XL Shrimp (12 oz)

   Primal Kitchen Unsweetened Cocktail Sauce (1/4 cup)

   Preparation: defrost the shrimp, and dip in cocktail sauce

5. Beef and cauliflower meal prep: lean ground beef or lean meat with microwavable riced cauliflower, topped with a low-calorie sauce using light mayo and sriracha for added flavor. ~total 94g protein

   

   Source: Alex Hermozi’s Youtube Channel

   Ingredients:

   Light Mayonnaise, 35 calories (1 tbsp)

   Sriracha sauce (1 tbsp)

   Riced Cauliflower 2g protein, 40 calories (1 cup)

   Stevia (to taste)

   Ground Beef 93/7 93% lean / 7% fat (1 lbs)

   Preparation: cook the ground beef for the week (prepare for the week and store), microwave the pack of riced cauliflower and mix in a large bowl, mix sriracha, light mayonnaise and stevia for the sauce. Dip spoon is sauce for eat bite from the large bowl.

6. Ultra pasteurized egg whites with zero fat or carbs can be turned into a protein drink with Hershey's syrup for a chocolatey, protein-rich beverage. ~total 100 grams protein

   

   Source: Alex Hermozi’s Youtube Channel

   Ingredients:

   Ultra-pasteurized egg whites (1 quart)

   Hershey’s chocolate syrup ( a big squirt)

   Preparation: squirt Hershey’s chocolate syrup into the carton of egg whites, mix and drink

7. Premier Protein cereal provides 20g protein per cup, great for a high-protein breakfast. ~total 90g protein

   

   Source: Alex Hermozi’s Youtube Channel

   Ingredients:

   Premier protein cereal 60g protein (3 cups)

   Chocolate Premier protein shake 30g protein (1 shake)

   Preparation: mix and eat

8. Tuna, yogurt, and mustard create a high-protein, low-calorie lunch or dinner option. ~84g protein

   

   Source: Alex Hermozi’s Youtube Channel

   Ingredients:

   Albacore Premium Tuna in water (12 oz) - 66g protein, 300 calories (1 can)

   Fage Nonfat Plain Greek Yogurt (1 ½ cup)

   Yellow mustard (1 tsp)

   Preparation: mix tuna and greek yogurt and mustard in a bowl and mix. put on bread to taste.

9. Microwaveable Microwave salsa egg whites and zero-calorie sauce for a protein-rich breakfast. ~total 100g protein

   

   Source: Alex Hermozi’s Youtube Channel

   Ingredients:

   Bob Evans Egg Whites 100g protein (1 carton)

   Herdez Casera Mild Salsa (random amount)

   Preparation: microwave the egg whites, pour salsa on egg whites.

10. Greek yogurt meal with Cinnamon Toast Crunch alternative ~total 90g protein

    

    Source: Alex Hermozi’s Youtube Channel

    Ingredients:

    FAGE Total Greek Yogurt, 0% Nonfat, Plain, 90g protein, 32oz, 450 cal (all)

    vanilla extract (a dash)

    stevia ( 2 packets)

    Cinnamon Toast Crunch cereal ( sprinkle top layer)

    Preparation: add a dash of vanilla extract and 1 or 2 packets of Stevia to greek yogurt. Sprinkle Cinnamon Toast crunch cereal on top. optional: cinnamon

11. Fairlife milk offers an easy, high-protein beverage with minimal calories. ~total 84g protein, 460 calories

    

    Source: Alex Hermozi’s Youtube Channel

    Ingredients:

    Fairlife Core Power Elite Protein Milkshake 42g protein each (2 bottles)

    Preparation: none

12. Quest chips, chili, yogurt, and salsa combine to create high-protein nachos, great for a protein-packed meal. ~total 115g protein

    

    Source: Alex Hermozi’s Youtube Channel

    Ingredients:

    Quest Ranch Cool Ranch Chips 19g protein each bag(2 bags)

    FAGE Total Greek Yogurt, 0% Nonfat, Plain, 90g protein, 32oz, 450 cal (all)

    Hormel Chili No Beans 30g protein, 520 calories (1 can)

    Pico De Gallo Salsa 5 calories per serving (2 Tbsp)

    Preparation: chips in bowl, and chili, and top with 1½ cup greek yogurt and salsa.

Source: Alex Hermozi Youtube Channel：

Duration: 37:27

• 00:00 12 protein-packed recipes for zero-prep meals, high protein, low carb, and low fat.

• 00:25 Breakfast champions: 100g protein bomb using 0% fat yogurt, fruit punch, and Fruity Pebbles for a filling breakfast that's easy to make.

• 02:04 Mixing Fruity Pebbles and yogurt for a protein-packed breakfast with crunch and minimal prep time.

• 04:39 Lunch idea: Ezekiel bread, fat-free cream cheese, and lox for a protein-rich, low-calorie meal.

• 07:43 Creative way to layer cream cheese and lox on toast to keep it crunchy and enjoyable.

• 08:55 Crafting open-face sandwiches with specific protein content for a protein-focused meal strategy.

• 10:17 On-the-go snacks: beef jerky and light string cheese, low in carbs, high in protein, perfect for quick protein intake.

• 13:27 Shrimp with cocktail sauce, a high-protein, low-calorie snack or meal option.

• 14:48 Beef and cauliflower meal prep: lean ground beef or lean meat with microwavable riced cauliflower, topped with a low-calorie sauce using light mayo and sriracha for added flavor.

• 18:15 Adding Stevia or Splenda to spicy mayo creates a sweet, spicy, fatty sauce.

• 18:43 Stretch sauce further by dipping the spoon in, increasing flavor without many calories.

• 19:39 Ultra-pasteurized egg whites with zero fat or carbs can be turned into a protein drink with Hershey's syrup for a chocolatey, protein-rich beverage.

• 20:47 Mixing egg whites with zero-calorie syrup creates a chocolatey, low-calorie, high-protein drink.

• 23:27 Premier Protein cereal provides 20g protein per cup, great for a high-protein breakfast.

• 26:31 Tuna, yogurt, and mustard create a high-protein, low-calorie lunch or dinner option.

• 28:23 Microwaveable egg whites and zero-calorie sauce for a protein-rich breakfast.

• 31:24 Fairlife milk offers an easy, high-protein beverage with minimal calories.

• 32:31 Quest chips, chili, yogurt, and salsa combine to create high-protein nachos, great for a protein-packed meal.