Healthy meals for students and other busy people: 6-pack abs and gain muscle with good nutrition

Quick Healthy Meals

Good nutrition is the secret to both losing fat and gaining muscle, in this video I show you how to eat 6 inexpensive, nutritious meals a day without cooking or shopping. This video is in response to the hundreds of people who have written me saying they knew their nutrition was horrible but felt powerless to improve it because of the schedule constraints of their work, school, or life. Eating 6 small, well balanced meals a day is easy when you know how and once your nutrition is on track you will find it easy to reduce bodyfat to show those 8-pack abs and gain muscle too.

The one thing you need to do though is get rid of the idea that food always has to be tasty. Jack LaLane had a great saying “If it tastes good, spit it out!” and its so true. If something is that good then its most likely got too much sugar, salt, fat or artificial flavors. When something tastes really, really good your first thought should be – “whats in this?”. Think about what you are eating! If what makes it taste good is the nasty stuff mentioned above then spit it out. Obviously if you are eating a carrot or an apple and it tastes good this doesnt apply. The saying is designed to make you think about everything you eat. If you dont know what is on the list of ingredients and its nutritional content then SPIT IT OUT!

Here are the meals I eat during the video:

5:00am coffee and protein powder mixed in water (about 100 cals)
6:30am oatmeal with flax and protein powder (about 400 cals)
9:30am mixed frozen vegetables with spaghetti sauce and protein powder mixed in water (about 400 cals)
12:00 shredded wheat with nonfat milk, flax, and protein powder (about 400 cals)
2:30pm can of kidney beans and raisins (about 300 cals)
5:00pm dried soybeans and raisins (about 300 cals)
7:30pm mixed frozen vegetables with spaghetti sauce and protein powder mixed in water (about 300 cals)
9:00pm protein powder mixed in water (100 cals)

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Comment (0)

  1. flaming hell when is someone going to wine about you using a MicroWave?. seriously now though this is a very well made video. people claim there is a right and wrong time to eat, I work nightshift but I guess adding 12 hours to these times is better than nothing.

  2. I remember watching this back in high school when I first started working out.

    But now, after learning more about nutrition and the ketogenic diet, I feel bad for anyone who follows this type of diet. The best part about keto is that it tastes good, and there’s no guilt for that.

  3. Totally disagree on flavor. First, you can add spices that make things taste good. But more importantly, making my home cooking taste good dissuades me from eating out or binging on junk. Only by learning to make tasty food did I every eliminate my addiction to junk.

  4. If you don't mind me asking what kind of protien powder are you using? Or which do you recommend?
    I don't think i can have 100% Gold whey protein so many times in the day like that. (Or can I…)?

  5. Hey Scooby, thanks for this video. In retrospect, would you still advise this today? Yes, I watched the note at the end about not flaming – this is not what I'm trying to do. I noticed that most of your food comes from (soft) plastic containers. Also the stuff you store in your car for long periods of time is exposed to temperature changes. And you microwave a lot. What are your concerns about this 10 years later? I'm asking because I'm currently changing my nutrition and put emphasis on "living food" and non toxic storage. Also looking for strategies to save time, money and effort for preparing meals for the day. I totally agree on anything you said about food being just fuel and not a luxury. Same page. But doesn't preparation and storage affect health and fitness too? Thanks sir, appreciate your channel. Alles klar, from Germany.

  6. I was wondering how much meat Scooby eats to get that huge amount of protein…

    Try that driving and making delivery the whole day…

    I eat fruit and dry fruits… Trying to clean what I eat, but that's nearly impossible to me.

  7. I know this is old and has probably been covered 1000 times, but I don't know many carbohydrate-free protein powders…not saying that there aren't any but you said that you didn't want carbs at bedtime and if that is chocolate protein powder then there has to be some kind of carb…which brings me to my next thing…i agree to only use the protein bars "in a pinch" as almost ALL brands have some kind of crazy chems in them, however the same may be said about protein powders…they do not come directly from the earth, so they are synthesized in a lab and should not be deemed overly healthy either…

  8. He hardly ate anything… all he eats (or drinks) is protein powder!!! no chicken no beef no eggs.. people less than 50 can stay lean by eating real food.. please scooby keep your protein shake diet for yourself!

  9. I wouldn't be too hard on Hans the Garden Gnome, they like things that taste really good–but are always barking up the wrong tree (the right trees are is the one they live in.)

  10. The if it tastes good spit it out line is bullshit. Straight up bullshit. You can prepare healthy and tasty food. You just need to use your brain and try a few things.

  11. I watched this video before I entered high school or had a job. This video really helped me out. Thanks Scooby. Every time I eat a can of black beans, I think of this video.

    Also, that donut line is still as funny today as it was 9 years ago.


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