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Hello, this is Charles Colaw on the You can do this podcast. And today I’m going to talk to you guys about an easy diet. This is basically an easy diet, something that, you know, you can follow, and it’s very easily to prep. It’s very convenient for a working professional or for anybody who’s really busy. So the problem is, is that a lot of people are number one, they have a hard time following a diet. They’re either like carb junkies and a lot of these diets out that are low carb or ketogenic diet or high protein diets and things like that. They’ve got like no carbs in them. And a lot of people need more carbs than what they’re putting in these plans. And so I’ve got an easy diet plan that I’ve used in the past with a lot of people really successfully. That it integrated just enough carbs that it kind of keeps them satiated and satisfied.
And it’s just enough that also keeps them on track with you know, using their own fat on their body as energy and basically losing the weight and that body fat while building muscle. So becoming a smaller and more toned version of themselves. So the second thing, the problem that second problem is is that a lot of people are too busy and they’re too busy to cook all the food and make all the food it’s too lengthy to do that on a regular basis. It just becomes so burdensome, burdensome, they won’t keep doing it. And so I’ve got a simple 10 minute way that you can prep all your food and have it ready for you. It doesn’t require any cooking or any real major prep, and you can just wake up in the morning, grab your lunch container that will have all your meals for the day and go quickly and get prep at all within 10 minutes or less.
And so if you’re waking up in the morning and rushing out the door, you can still be successful and follow a really good food plan. And really you’re eating for probably, you know, $10 or less a day. So very affordable, very convenient OKC gyms. It’s an easy diet. So today we’re going to talk about easy diet, cause it helps a lot of people who are carved junkies. And it’s also great for people who are really busy and can’t consistently make all the food the night before. So so the solution is I basically worked with about 5,000 clients over 10 years. And one of the diets I used a lot was basically these proteins, I’m sorry, these, these raps low-carb wraps and sandwiches that I integrated throughout their day, that was just enough carbs in their diet, all every three hours that they, they didn’t really feel like they were missing out on breads or starches that much.
So I’m going to tell you a little bit about the meals and how they work. What we have here is there’s about five to six meals, every three hours. And what use here is protein shakes and half sandwiches or half wraps all every three hours. And to prep, it’s really easy because it only takes a few minutes the night before to prep her sandwich or a wrap and put some saran wrap on it, or put a zip lock baggie on it, throw it in the lunch container, throw your bottle of water in there and be ready to go for the day. So the big thing is it’s very easy. It’s very convenient, it’s very affordable and you still feel like you’re getting carbs. So the trick is, is a lot of these breads and starches that we are having here are the lower carb or the carb control are the ones that have the high fiber content.
Most of the type of bread carbohydrates you’re getting really aren’t fully absorbable. So you feel the pressure sensors and the density receptors in your stomach. You will feel satiated and satisfied, but you do not really pull you really off track far as an elevating your blood sugar and not really tapping into your own fat stores. So cause your body will actually use its own ketone bodies or fat as energy if you’re falling a lower carb, higher protein diet. So it was kind of confusing. It sounds like. So I don’t want to sound too confusing. Basically. You’re still eating carbs, but you’re still forcing your body to burn fat. Okay. So the way that works here is like this the food options you have are as salmon explained the sandwich meal. The raw meal, the protein shake meal, there’s also a meat and veggie meal.
There’s an egg meal, a protein bar meal and an RTD meal. And there’s variable options even within each one of those segments. So you never really get bored or burnt out. So first off with the sandwich meal, the way the sandwich meal would work is the sandwich meal. Is basically a, let me pull it up here so I can look at it. The sandwich meals, basically two slices of nature’s own double fiber bread. And they actually it’s called nature’s own life. It’s got a green label, double fiber bread. It has about eight net net carbs per slice. That’s eight net carbs per slice. So it’s got a little bit of carbs. That’s total of 16 and a sandwich. And the way you make that is you have two slices of bread. Then you want to put in at least eight ounces of cooked, lean deli meat, or regular meat, but that would be like Turkey, chicken, roast beef, but no added sugars.
And you want it to be 96% or leaner. So you got really lean meat. So it’s like the slice of the bread. The meat is a little bit thicker than actual bread. So it’s like a meat Zilla sandwich. Then you can put lettuce, tomato, dill, pickle, onion, put all your veggies on it. Then you want to flavor it. Walden farms is a company Walden w a L D E N farms makes zero calorie, zero sugar, zero carb, zero, everything dressings that you can put on it for like ranch or some sort of flavoring on it that tastes good. So it’s basically a non caloric dressing that you can put on a sandwich. So you could have like this big, huge market, fresh Turkey sandwich, ham sandwich, Roseby sandwich, chicken sandwich. Any of those types of sandwiches think of this like a bread slice, then the meat is thicker than the bread.
Then you get the lettuce, the tomatoes, a big thick sandwich. Can probably can’t even get it in most normal sized Ziploc baggies. So you can saran wrap that sucker. First of all, cut it in half saran, wrap it or put plastic wrap on it or put it, put it into a big Ziploc baggie. And that’s a Saint sandwich meal. Now that, that sandwich, well actually it’s going to be about 40 grams of protein and about 18 impact carbs. So it’s a two to one ratio, protein to carbs. It’s a great high protein, lower carb option, right in the middle of your day where you’re going and you can actually cut that in half. And for women, I want them to do a half sandwich and a man to do a full sandwich. Now, anytime you’re super hungry, you can do a half sandwich. Any of the men that don’t, aren’t real hungry, aren’t big eaters.
You can do a half sandwich. So you just use a half sandwich. If you’re hungry for half sandwich or use a full sandwich, if you’re hungry for a full sandwich, I promise you will not get fat by eating this. It’s not going to elevate the blood glucose enough. It’s so fibrous. So taxing just to kind of chew it, swallow it, digest that fibers pushing through the system and going through your stomach. Yeah. And pushing through your ridiculum muscles in your intestinal tract it’s effort, just to break down that low, slow to absorb of a protein and carbs and slow to absorb protein sources. And so those will basically help lean you out, fill you up and make you stay on track, but that’s a sandwich meal. So two slices of nature’s own double fiber bread, eight ounces of cooked, lean meat, 96% leaner like deli meats no added sugars.
You’ve got lettuce, tomato, dill, pickle, and then some like Walden farm dressing on it. Cut that sucker in half, put it in a saran wrap and then put it in your lunch container. And that’s basically two meals for a woman or one meal for a big guy. That’s ready to go. Same thing with a wrap. So if you want to do these, the rap option, the next option we talking about the wrap option. You get one of the big burritos size tortillas. Mission is the brand name. They’ll say mission on the containers is carb balance. Whole wheat tortilla burrito is the burrito size. So make sure you’re look for burrito. It’s going to be about 12 inches in diameter. So it’s gonna be big. It’s going to be the whole wrap itself has only eight net carbs. And then what you want to do is put at least eight ounces of lean meat.
Just like the sandwich you put that big, really put a bunch of meat. So it’s basically half a pound of meat. That’s how both of these are. And then the can also be the chicken, the Turkey, the lean roast, beef, all that kind of stuff. So any of the lean meat, 96% are leaner, no added sugars for that lean. Neat. When you can add like that, all the veggies you want, lettuce, tomato, dill, pickle, onion, and so on. Then you can also use that Walden farms, zero calorie dressing on it. Then you want to cut that wrap in half. That’d make it a six inch
Wrap from a 12 inch. Just cut it in half wrap that sucker up, put some saran wrap or plastic wrap on it or put into the Ziploc baggie and put that into your lunch container. So it’d be two, two small, six ounce, six inch wraps for a woman. It’d be one large 12 inch wrap for a man. So and like I said, like I said, if you’re hungry, eat the whole thing. If you’re not hungry, just do a half wrap. I promise you, I’ve done this with thousands of clients. You want to stay in front of your hunger. You want to eat to what makes you satisfied. So just do the half wrap. If it satisfies you. The full wrap is not, it’s a two to one ratio of protein to carbs, so great ratio of protein to carbs. And the, all the carbs are slow to absorb and more high fiber carbohydrates.
So with high fibers, basically doesn’t digest. I think of it like this fibers like a marble, you know, my six year old son swallowed a marble, got all worried about it. I told him, don’t worry about it. It’s going to come out the other end. Sure enough. We found it in the toilet and it came out the other end. So takeaways high fiber foods don’t fully digest. And so we’ll just go through your system and help cleanse your colon and strengthen your intestinal track and so on. And so everybody will talk about how good fiber is fiber is great. So that’s a wrap that we just went over. So the sandwich meal and the rat meal, lower carb, higher protein, still feel like you’re getting bread. Still feel like you’re getting some tortilla and wrap and so on. And it’s very easy to make just a few minutes, five minutes or less to make that, throw that into your lunch container and you’re ready to go for the next day.
Okay. Next meal option. We’ll talk about those are the wraps in the sandwiches. They’re great for your arsenal for every three hours staying on the high protein, lower carb meal plan. The next option is the ch you got the sandwich meal wrap meal. Now we have the protein shake meal. The protein shake meal is basically, you’re going to take there’s two different options for the protein shake meal that you can make yourself. A nectar is a brand that makes a weight isolate. And what you can do is put 10 ounces of water anywhere from two to four scoops of whey protein isolate in it. And then I add a little bit of olive oil. So like one tablespoon of extra-virgin dark bottle, olive oil to it. And you want to mix that with a spoon until it’s all uniform and texture, and then you can pack a bunch of ice in it, put a topper on it, and then put that in your lunch container.
And that will be like, there’s lots of nectar makes a lot of different fruit flavors. So there you have like a fruit juice drink. And what happens is the olive oil basically slows down the digestion of the way peptides of the way isolates in it think of the Pepto-Bismol commercial. It also helps with the pressure sensors and the density receptors on your stomach. And so actually make you feel fuller and more satiated and more satisfied when you just drink whey protein at that fine powder. And it just permeates through the intestinal tract quickly. The in the intestinal wall pulls that nutrients quickly. You can kind of leave you hungry if you’re not, if you’re not too careful. So what it does is makes it more of an extended release protein by adding a little bit of the healthy fats into it.
And it actually makes my clients stay fuller longer and satiated longer. So that’s the protein shake. So the nectar shake is 10 ounces of water, two to four scoops of whey protein isolate one tablespoon of olive oil. And you want to mix that with a spoon and then add ice. The, the nectar can fizz up if he shake it really hard. So just be careful of that. And then another option for the shake option is the so the first one was like fruit juice flavors. It tastes like it like a crystal light fruit juice, really pretty much what it tastes like, and that’s the nectar shake. And then the next, sorry, the other shake is going to be the peanut butter shake meal. And it’s the same thing, 10 ounces of water. You want to do two to four scoops of what the brand name is called.
Diamond ties, ISO 100 get chocolate or vanilla. Actually some Walmarts actually carry that diamond ties ISO 100 and you put one tablespoon of a Smucker’s natural creamy peanut butter or organic creamy peanut butter. So Smucker’s is the brand name looks for either natural or organic creamy peanut butter. And then you’ve got, you must blend that, but you got to blend that with the blender and add ice and blend all that up. And that will be like a, like a Reese’s peanut butter shake. It’s a really great shake too, especially if you have like a chocolate craving or something, but that’s 10 ounces of water. Two to four scoops of the diamond ties ISO 100 a two. If you’re a smaller person, like a female four, if you’re a bigger guy and one tablespoon of the natural peanut butter and the creamy natural peanut butter Smucker’s is the brand name, Belinda tilts uniform, and then add ice.
So that’s the peanut butter shake. And you can use that shake meal as well as an option for one of your five to six meals throughout the day. And then next is going to be the meat and veggie meal. So that’s a meat and veggie meal. This is basically where you choose anywhere from four to 10 ounces of cooked, lean meat. And then you have, you can be like beef, chicken, Turkey, ham. You want to try to get it at 96% or leaner. So you could do hamburger patties. You want to pick, pick the lean hamburger patties. You can do chicken. Just want to make sure all the fat is taken off of it. Steak, you cut off all the fat. So just lean meat Turkey. And if it flies or swims, it’s already fairly lean cut the fat off, cook it the way you want.
You want to have four to eight, sorry, four to 10 ounces of cooked meat. Like I said, if you’re smaller, go to the smaller portion. If you’re larger, go to the larger portion of it, really the takeaway isn’t how much you eat. I want you to stay full and satisfied. Bigger people require more food. They will feel hungry, or they have a faster metabolism and smaller people won’t overtime. And the big thing is these foods. If you’re hungry, you probably expended more energy during that time and you need it. The most diets fail when you get too hungry. So think about these portion sizes as is it’s variable, because the whole thing is is you can’t consistently just discipline yourself to just eat so much less all the time, or you’re eventually go nutty. So you have to just eat healthy quality low-glycemic foods into the moderation that curbs your hunger, your body naturally wants to be satisfied with.
And as long as it’s healthy lean stuff, you’re gonna lose all the body that you want. And you’re going to lean all you want, and I’ve done it with tons of clients. You may not be competition, body building lean, but you’ll be very lean and healthy. Okay? So so I said four to 10 ounces of cooked meat. This is the meat and veggie meal, and then two cups of veggies and the veggies you want to stick with our STEM stock or leaf veggie options. So like example would be like a green bean broccoli asparagus. Now, when you get into the seed of the root of the plant, that can carry higher clerk value. So I was talking about trying to really stick to the STEM stock or leaf. It’s very high in fiber, very big in nutrients, but not in calories. So that’s the meat and veggie option.
And then you have the egg meal. The egg meal is really simple. Four to 10 eggs. You can scramble them. You could hard boil them, however you want to do it. But any four to 10 eggs is a meal you want to salt and pepper. So you want to put a little bit of zero calorie butter spray on him to have some butter taste to it. But yeah, four to 10 whole eggs. That’s the egg meal. Next step is more emergency scenario, protein bar meal, protein bar meal. This is where you want to have something like in your purse or your OKC gyms bag or several in your office. So that if you’re caught up at one of your mealtimes and you don’t have something with you’re unprepared or in a meeting, you can grab one of these bars. And what I have on here for what I used to run, the clients is quest.
You can get at most Walmart quest is the brand name. They have protein bars. There are four grams of net carbs, which means insulin impacting carbs, and then 20 grams of protein per bar. So it’s like a two to one ratio, a little more than a two to one ratio of protein to carb ratio. And it’s very, just efficient to just have a quick little meal on the go. I do not get clients to get as good results on bars. So I tell Bo Popo bars are for emergency scenarios. So have one in your purse, have one in your office, have one in your OKC gyms bag. That way you don’t miss a meal. Okay, that’s the protein bar meal. And lastly is the R T D meal. That’s ready to drink everything. That’s ready to drink shakes like at a gas station or their protein shakes that you see, like in a cooler, I’m at a OKC gyms or something like that.
They’re ready to drink. You just grab them, shake them up and pop the top and the ready to go. You can buy cases of those. Can buy those at jams. You can buy them at different places. But the two that I talk about that I want clients to use is quest has one. You can get those, like at Walmart, there are about four grams of carbohydrates and about 30 grams of protein or 20 grams of protein in each one of those shakes. Quest makes a protein shake. That’s a low carb, high protein shake. You can use that as a quick on the go for the ready, ready to go, cert, ready to drink shakes. And then lean body is a brand. A lean body is a brand and they make it RTD ready to drink shake. It’s about four grams of net carbs and 40 grams of protein.
So it’s a lot more protein. So those are two low carb, high protein ready to drink. You just buy a case of them and use them when you want. Or just grab one that you have in your fridge, in your office. And just chug one quick. If you have like a cooler in your office or wherever you’re at work, those are ready to drink. So you have to make them yourself. Now they’re way more expensive than just making your own shake meal above like the, the nectar shake or either the peanut butter shake up above. But you can do this ready to drink shakes as well. They’re just more expensive. So if you’re planning your meals, it’s a cheaper way to go. So I’m going to basically break this down so you can really have some takeaway. For example, a lot of times I start with my clients at like the first mealtime.
It would be like 7:00 AM. So if they, you know, they wake up, clean up, they’re ready to go. They’re about to go out the door. 7:00 AM actually eat. Then that whole day is now their whole life has now revolve around every three hours and eating schedule. Cause that helps eat a meal, digest, a meal. It goes in your stomach digests into small intestine. Then your every three hours you’re eating against your cost of keeping your internal part of your body, breaking down and metabolizing food. It’s all high protein. It’s all lower carbohydrate gives you just enough to get to each meal keeps your basically your metabolism revved up all day long and it gives you good amino acids. That’s proteins in the blood all day long. So if you’re working out harder, you heal repair and recover better. So it’s going to make us a leaner, more fit version of yourself.
Every three hours we’re eating. So 7:00 AM shake meal, for example, wake up, grab your shake, and then you’re ready to go out the door. Just chug it, run out the door. Most people weren’t in a rush to grab it, drink their shake meal. Then 10:00 AM. They have a timer on their phone at beeps, and then you want to eat a half wrap. If you’re a female or a full wrap, if you’re a male or just whatever, you’re hungry for half wrapper, a full wrap, grab that out of your lunch container or out of your fridge at work. So BB run and grab your half wrap, eat it, drink your 16 ounce bottle of water with it. I want you to drink 16 ounces of water with every meal or at least that time. And however long it takes you to get your next meal.
So I want you to get 16 ounces, five to six times a day. Water helps regulate metabolism. Water helps you. Basically every time you dedicate let’s go to the bathroom. You also urinate. It helps regulate all food pushing through your system. A lot of people that get plugged up or get obese or have really big tummies, they don’t, they’re basically dehydrated. They don’t let their systems really regulate so fluid is water, water, water, water doctors always say, if you’re sick, you need to drink more fluids. 80% of muscle is water. 67% of your total body mass is water. So just drinking water. So that’s 10:00 AM. Do the half wrap or the full wrap. And then at 1:00 PM, that’s lunchtime. You’re going to do the other half of the wrap or the sandwich or whatever. So you could do a wrap meal or a sandwich meal at 10:00 AM.
You could do a wrap meal or a sandwich meal at 1:00 PM. So seven ten one four, seven, 10. Every three hours, whatever time you’re going to start your day, your life will revolve around that. So 7:00 AM shake meal, 10:00 AM wrap meal, 1:00 PM sandwich meal. Then it goes to 4:00 PM. It was probably at work or still going through the day, do a shake meal, just have another shake meal shakes and bars are really convenient. Shakes bars and RTDs are really convenient if you’re in a meeting or you’re in the middle of something, or so you’re working on the floor, that kind of stuff. And then the rafts and sandwiches, if you can actually take them with you and just open them up and eat them wherever you’re at, those are great to 7:00 PM. So that’s 7:00 AM shake meal, 10:00 AM wrap meal, 1:00 PM sandwich meal, 4:00 PM, shake meal, 7:00 PM is now meat and veggies.
This is the meat and veggies as you get to the evening or was your family. You sit down all your sit down meals. I really push my clients. If they’re sitting down to do like a real cook, like a lean meat, like a chicken and green beans, like a meat and veggie meal, or, you know, a lean steak and broccoli. So, and that’s like I thought I talked about earlier, the portions to that, but a meat and veggie meal at like a 7:00 PM. And then at 10:00 PM before you go to bed I always push some, a little bit of fats with a protein shake so that you can do like that peanut butter shake that’s that peanut butter whey isolate shake with the diamond ties ISO 100 way isolate, or you could do that nectar shake and take that to bed with you.
But that’s what I really prefer when I have clients do that and they hit their workouts and they’re 500 calories a day of cardio really, really shred that fat I’ve had people lose well over 150 pounds doing this exact same template. And you know, anyways, it’s, it’s super simple. So that’s the different meals. Now make sure you store bars in your backup as backup in your office or in your OKC gyms bag or in your purse, make sure you have some RTDs in your office. And things like that. So you have backup meals ready to go. Those ready to drink, shakes and bars are super convenient. If you have those at the workplace or anytime you’re jammed up, okay. Now what I want you guys to do, if you want to actually be successful, this is the one rule that always works.
I always circle back to this and you’ll know when you miss your plan or you stop following a plan. It’s because you forgot to do this. And the, this is planning your meals the night before planning your meals the night before planning your meals the night before planning your meals the night before. So basically what I want you to do is get a lunch cooler. You’re going to make two shakes up. You’re gonna make two sandwiches or two wraps up. Then you needed a 16 ounce bottle of water and then one backup bar and put all that into a lunch container. So put that into your lunch cooler. So get like one of these like coolers that have that keep it cool longer and put some ice packs in it. And put all that in the fridge to make your two shakes at night, get two sandwiches or two wraps and make those at night and a 16 ounce bottle of water.
So two shakes, two sandwiches or two shakes, and two raps put your 16 ounce bottle of water in it. And one backup bar in it, put that in the fridge, it’s going to take you 10 minutes or less. You’re going to be eating for under $10 a day or around $10 a day. Everything’s prepped and ready to go the night before you can literally wake up in a rush, run by the fridgerator, grab it out of the fridge and run out the door, grab your first shake as you’re drinking it out the door. So I’ve done this with so many people, and this is the one that’s so simple for them to, to, to make the night before it gives them lots of options for as in shakes and bars and sandwiches and wraps, lots of different meat options and combos, lots of different bar and shake options, but it’s all about 10 grams of impact carbs or less, and at least 20 to 40 grams of protein in every meal.
And they do that six times a day. Their carbs are lower, just enough to kind of not get them to want to be CIDI. And then they’ll in the proteins high enough that they all build muscle and do it very well. This is really for somebody who’s busy, somebody who has a problem sticking to a diet, somebody who just blows it cause their carbs are too low too, too often. So this is a great option that I take a lot of people to add in a little bit more carbs at a two to one ratio and how they can make it prep at planet the night before. Last time plan the meals the night before plan the meals the night before, if you fail to plan, you are planning to fail. So grab that lunch container, make two shakes, make two wraps, 16 ounce bottle of water, put a backup bar in it, put it, put it in the fridge.
So when you wake up, you grab it and you go, okay. Last couple of things. Just want to kind of remind you guys this is my name is Charles Cola with Cola, fitness co fitness. We have basically where it’s the only OKC gyms in the country where two people can literally work out tan massage, have free trainer instruction, get the free [inaudible] diet, which is a great diet plan that just shreds you out really fast. It’s a super low carb diet. You can also use this, these food options with that type of diet. If you have to, because you just can’t with that low or low of a carve option, but that [inaudible] the free trainer. All of that stuff. Two people can work out tan and massage for as low as $5 a month at our OKC gyms. So come check us out.
It’s always a dollar down to start and you always get your dollar back at the end of the month. If you feel like it’s not a good fit, my highest desire is your greatest gain. You can use the OKC gyms, you can use the free trainer. Can get all the free instruction. You can tan, you can massage and you can bring a friend that can do all of the above with you. So come to come check us out. It’s off fitness. We’ve got OKC gyms in multiple States and we’re continue to open more. But follow the food plan. I want you to start exercise and get in that free [inaudible] diet and trainer. There’s a trainer that does a see a 30 plan. Get in there, follow his stuff, listen to him. If you, if you want to go over all this material again, you can actually email me at [inaudible] email@example.com. That’s CF30trainer@gmail.com. And I can send you some information on exactly what just talked about today or any other questions you have
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Carb, junkies, and people that are just too busy to follow a plan. This is an easy diet and you can be extremely successful. So do that 10 minute food prep the night before, and you will be fast track off the door. You grab your lunch container and you’re ready to rock and roll. So we’ll talk to you guys later. Have a blessed day. Bye bye.