The video discusses convenient and healthy weeknight meals that can be prepared in under 30 minutes. The host aims to become shredded by July 4th and shares three macro-friendly recipes: Steak Gyro, Tikka Masala, and Chicken Alfredo, each with calorie and price breakdowns. The Steak Gyro includes a feta garlic sauce and cucumber salad, while the Tikka Masala features a flavorful yogurt-marinated chicken. The Chicken Alfredo uses cauliflower as a low-calorie sauce base. The host emphasizes the importance of time management and multitasking in the kitchen to achieve quick and healthy meals.
Here are the key facts from the text:
1. The author's goal was to become shredded by July 4th.
2. The author has a personal trainer who is watching their every move.
3. The author has three meals to share that can be made in under 30 minutes.
4. The first meal is a steak gyro.
5. The steak gyro recipe includes feta garlic sauce, cucumber salad, and steak.
6. The sauce is made with 4 oz of feta, 8 cloves of garlic, 1/2 cup of low-fat Greek yogurt, and 1 tbsp of extra virgin olive oil.
7. The cucumber salad is made with thinly sliced cucumber, red onion, fresh oregano, parsley, jalapeno, salt, and red wine vinegar.
8. The steak is cooked in a cast iron grill pan with a rub made of black pepper, smoked paprika, kosher salt, coriander powder, and cumin.
9. The second meal is tikka masala.
10. The tikka masala recipe serves up to 6 people and is better after sitting in the fridge and allowing the flavors to marry.
11. The recipe includes low-fat Greek yogurt, ginger, garlic, garam masala, turmeric powder, paprika, cumin, salt, and black pepper.
12. The chicken is cooked in a pan with cooking spray and then simmered in the sauce for 10 minutes.
13. The third meal is chicken alfredo.
14. The chicken alfredo recipe includes pasta, chicken breast, cauliflower, garlic, Parmesan cheese, pecorino Romano cheese, skim milk, and unsalted butter.
15. The pasta and cauliflower are cooked in boiling water, and the chicken is cooked in a pan with cooking spray.
16. The sauce is made by blending cooked cauliflower, garlic, cheese, milk, and butter.
17. The recipe can be made in under 30 minutes and serves 4 people.
18. The author's personal trainer, Nor, verifies the nutritional information of each meal.
19. The steak gyro has approximately 10-12 grams of fat.
20. The chicken alfredo has approximately 2 tablespoons of milk and can be portioned for a diet.
21. The tikka masala has 12 grams of fat for the whole recipe and is high in protein and low in fat.