The speaker, a self-proclaimed former "bully" who has lost over 100 pounds, shares his journey to fitness and healthy eating. He introduces his friend Noor, a health expert, who guides him through a meal prep process. Together, they prepare four meals: a jammy soft egg breakfast sausage sandwich, a Green Goddess salad, a fajita bowl, and teriyaki salmon skewers with cabbage.
The speaker explains that he uses a sous-vide circulator to cook protein consistently and efficiently. He prepares 5 pounds of protein (chicken breast or pork tenderloin) and seasons it with various spices. He also makes a batch of white rice, a Green Goddess salad dressing, and a sauce for the protein.
The speaker then prepares the individual meals, including the breakfast sandwich, fajita bowl, and teriyaki salmon skewers. Noor approves of the meals, citing their perfect balance of protein, carbs, and fat.
The speaker and Noor taste-test the meals and discuss their nutritional value. Noor praises the meals, saying they are perfect for a healthy diet. The speaker concludes by saying he will be shredded in six months and challenges himself to achieve his fitness goals.
Here are the key facts extracted from the text:
1. The author lost over 100 pounds by the age of 16.
2. The author wants to take their fitness to the next level and get "absolutely shredded".
3. The goal is to make healthy meals in under an hour.
4. The author uses a sous-vide circulator to cook protein.
5. The author prepared 5 pounds (2.2 kilos) of protein for the week.
6. The protein options are chicken breast or pork tenderloin.
7. The author made a Green Goddess salad with a fajita bowl and teriyaki salmon skewers.
8. The author used a rice cooker to make white rice.
9. The author made a sauce for the protein using parsley, garlic, soy sauce, olive oil, and lemon juice.
10. The author made a breakfast sandwich with turkey sausage, soft-boiled eggs, and toasted bread.
11. The author made teriyaki salmon skewers with a lemony slaw.
12. The skewers were grilled for about 2 minutes per side.
13. The author made a total of 7 meal prep containers.
14. The meals are configured with a split sandwich, a mix of raspberries and blackberries, and Greek yogurt with cinnamon.
15. The author's expert, Noor, approved the meals.
16. The meals have a perfect balance of protein, carbs, and fat.
17. The author aims to be "shredded" in 6 months.