3 Easy High Protein Meals You Can Cook At Home

Josh is showing you the meals that he eats to keep himself in shape to someday demolish Gordon Ramsay in a fight. MK # 119
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Closed Captioning provided by Rev
Time Codes:
-----------------------
Protein Waffles - 1:14
BBQ Chicken Burrito - 6:28
Lomo Saltado - 12:23
Recipe:
-----------------------
Step 1: Make Protein Waffles
Ingredients
1 cup frozen blueberries
⅓ cup honey
¾ cup rolled oats
1 ½ scoops (approx ⅔ cup) Protein Powder
2 eggs
½ cup greek yogurt
5 tablespoons almond milk
½ teaspoon baking powder
½ teaspoon baking soda
1 teaspoon cornstarch
1 pinch salt
Pam
¼ teaspoon ground cinnamon
Melted peanut butter
1) Dump frozen blueberries into a pot and add honey. Turn on high.
2) Add oats and protein powder to a blender and blend. Add egg, greek yogurt, almond milk, baking powder, baking soda, salt and cornstarch.
3) Blend until batter is formed.
4) Pam up a waffle maker and pour ⅓-⅔ cup of the mixture into the waffle maker.
5) Close and allow to cook until golden brown.
6) Repeat steps until you get a stack of waffles.
7) Pour the blueberry honey syrup over the top of the waffles and drizzle with melted peanut butter.
Equipment
Medium pot
Silicone spatula
Blender
Waffle maker
Offset spatula
Plate
Ladle
Mini spoon
Knife and fork for eating
Step 2: Make BBQ Chicken Burrito
Ingredients
5 chicken thighs
Tony Chachere’s
1 bottle Stubbs BBQ Sauce
2 tablespoons greek yogurt
2 tablespoons mayo
3 tablespoons white vinegar
Salt
Pepper
1 cup shredded cabbage
¼ cup shredded carrots
¼ cup minced onion
1 xl tortilla
1) Sprinkle the chicken thighs with the seasonings. Massage it into the chicken with the mustard and oil .
2) Sear on a griddle with some oil, flipping often.
3) While the chicken is cooking, make the slaw dressing by adding yogurt, mayo, and vinegar. season with salt and pepper. Toss in the shredded veggies and allow to it get a big soggy.
4) Chop up the cooked chicken into bite sized pieces. Pour bbq sauce over the top. Toss.
5) Assemble the burrito by grilling the tortilla, adding chicken, slaw, cilantro, brown rice, and pinto beans.
6) Wrap in foil.
7) Cut in half.
Equipment
Medium bowl
Tongs
Griddle
Medium bowl
Whisk
Tongs
Knife
Cutting board
Crepe maker
5x spoons
Foil
Knife
Cutting board
Step 3: Lomo Saltado with Roasted Potatoes
Ingredients
1 lb red potatoes, sliced into french fry shapes
1 tablespoon olive oil
4 garlic cloves, minced
1 teaspoon salt
1 teaspoon pepper
1 lb pork loin, sliced into strips
1 red onion, sliced
3 tomatoes, sliced
3 garlic cloves, minced
½ teaspoon salt
⅓ teaspoon black pepper
3 tablespoons soy sauce
2 teaspoon minced cilantro
1) Toss the potatoes in olive oil, garlic, salt, pepper.
2) Bake at 425 until crispy and roasted, about 35 minutes.
3) While the potatoes are cooking, start the lomo saltado.
4) Add the pork loin to a hot pan. Sear.
5) Remove from the pan.
6) Add red onion, tomato and garlic to the pan.
7) Allow to soften.
8) Add salt, pepper, soy sauce.
9) Toss in the beef and potatoes and cook thoroughly.
10) Remove from the pan and top with chopped cilantro.
11) Serve alongside the roasted potatoes.
Equipment
Medium bowl
Sheet pan with silpat mat
Silicone spatula
Large Pan
White plate

[@kalliamazing]

Can Swole Meals be a new Mythical series? I'm trying to get extra jacked.

[@KanoKrone]

i would LOVE to see more meals made for fitness! it would be great to know tasty meals that are also unique to make fitness tasty and fun.

[@kalliamazing]

@@KanoKrone I completely agree. I don't want to live off of boring meals to reach my fitness goals. Everything in this video looked so good. I've added all of these recipes to my meal plan for the next week.

[@KanoKrone]

@@kalliamazing that Burrito really had me drooling honestly.

[@dosdahrk4504]

Test..tren..dbol...thats the best way

[@frankybrown6957]

Imma be Honest, Protein Waffels didnt shock me, know those from NOT Dr greg. The Burrito looked nice too but self made Salsa in tacos is better imo. BUT DAMN! DAT LOMO THO! Imma make that asap. Thanks Josh! I'll devote my next Handstand Training to your Name!

[@lethe.archive]

“i tried to track my macros but i realized that’s no way to live” is honestly the most realistic health advice ive ever heard

[@mehmeh1053]

I like it

[@Soleiis]

Honestly I love when Josh does these episodes where he cooks what he actually eats. They’re easy, flavorful meals that aren’t “boring.” And be it intentionally or not, these meals really do make us think about the huge culture smash that could be a singe, easy to make dish.

[@AShadowboxsFSX]

Josh's reference to Flavortown makes me realize I need a Mythical Kitchen and Guy Fierri collaboration

[@Lexicon_]

Everyone needs that, Josh more than anyone.

[@sinonigami3437]

Counter offer: Josh and Sam the cooking guy collab. They would embody Boomer vs. Millennial. Imagine the chaos 🤔

[@tylerjewell8325]

guy on food fears o.0

[@tylerjewell8325]

or guy as the food critic to impress

[@TheEieieiei222]

There's a video of him talking about his experiences with mr Fierri

[@GaanaSrini]

As a food lover trying to adjust to a high-protein diet, this came at just the right time. Thanks Josh!

[@FaultAndDakranon]

I too have been recommended a high-protein diet. Best wishes.

[@patrickdavis8656]

I also love food.

[@Inthefade82]

I recommend Josh's Buffalo turkey meatballs recipe. I did make changes though. I use 2 lbs of ground chicken breast and 1 lb of 93% ground turkey. I use feta instead of blue cheese, and I will buy an organic tomato sauce or I will make my own.

[@FaultAndDakranon]

Josh, you don't man-splain, you bro-splain. It's much more wholesome.

[@johnmorrell4759]

Big tech must have sold my data directly to Josh. I've been searching for protein waffle recipes for the last week! I will definitely be trying all of these meals. 10/10 would watch more.

[@Thematty635]

Cook protein waffles, add bacon add maple syrup, big spoon of Greek yoghurt on top too. then dust with protein powder of your choice. Really mix that savoury and sweet together hah

[@chrism45]

Just lower your standards, it's never as good as a real waffle.

[@pdfbanana]

I like how his philosophy is basically just "well if i eat a TON of tasty stuff then im sure there'll be enough of whatever i need and i can just work off the rest." That's a young man's game for sure lol

[@gilbert4394]

How was that his philosophy at all? He literally sacrificed flavor multiple times to make sure he was getting healthy fats and protein

[@_Fuscous]

@@gilbert4394 The stuff he was eating was still tasty. He just had to find a way to shove all the stuff he needed into his meals without removing the stuff that made it good.

[@alexgeorge501]

i love all the great advice and neat jokes that Josh throws into the mix while cooking these amazing and very delicious looking culinary creations, keep it up Josh and stay "Wicked Smart" Yo!

[@shorekey1y560]

Your beef with Gordon Ramsay will always be better than Gordon Ramsay's beef.

[@laylayraskin]

Josh’s “touch of honey” just screams “two shots of vodka” vibes.

[@spacekelly]

I’m currently taking an A&P class and Josh tossing out health related-bio chemistry terms makes me feel like I’m still learning something. Keep talking science, bro!

[@Tkeaney01]

I love these. My dietician wants me on a 120 gram protein diet. That can be hard to do without drinking multiple protein shakes per day until I get sick of them. Those waffles are a great way to get a jumpstart on my day. Keep these coming! Thanks, josh!

[@ketoincontext2306]

Adding 2 tablespoons of unflavored collagen powder or unflavored gelatin powder to tea, coffee, shakes, or even these waffles will add another 11g of protein. My son who is super picky and hates most traditional sources of proteins but will add a few spoonfuls of this to drinks. And when we are camping and I make dehydrated backpacking meals I add it to them knowing I’m not going to want to eat larger volumes of food but will need more protein.

[@AlesinS10]

Liquid egg whites, my friend. 350-calorie breakfast already gives you 40g of protein!

[@IceInMaWeiner]

"How does he get 75g of protein in his waffles?" Well he eats 4 portions of 18.75g protein pancakes

[@gilbert4394]

Pancakes?

[@Sweet9964]

waffles but yeah

[@aaronsirkman8375]

Four portions? I only counted two waffles there.

[@kailamichalke3157]

Thank you, I was like pork does not have 90 grams of protein but then I realized it's due to the sheer quantity

[@catsatemygrandmother5985]

That jon lajoie reference! I’m always amazed at how many obscure references josh has floating around in his brain and get so excited when I get one!

[@DEN0M1NAT0R]

This episode brought to you by the fact that Josh forgot to buy groceries this week and has no food in the house.

[@westinmontgomery6677]

I just want a whole series, even if it's limited, of josh sharing his dishes he makes himself for his diet/workout routine

[@missdire]

I need to see Josh try Keith's various sauces from Try Guys. I want to know what he'd put them all on.

[@PureMagic101]

This is legit really helpful The chaos of Josh combined with with solid food advice for my dietary needs Thanks so much, mythical kitchen!

[@mikel469]

Small tip for the Greek yogurt by a Greek: When you open it give it a good stir with your spoon to make it creamy and awesome! (also FAGE Total is definitely the best, great choice crew!)

[@AaronBSam]

While I can appreciate the switch from Sweet Baby Ray's to Stubb's as a result of the sugar content, I just want to point out that Sweet Baby Ray's has a SUGAR-FREE option for BBQ sauce and it's pretty good (and super-useful for keto cooking).

[@milleniumocarina]

And it's just called "Ray's* because it doesn't have sugar 😂. My diabetic ass loves it

[@paytonhoffman3489]

josh, as someone who has lost 110 lbs over a little more than a year healthy recipes are awesome when done correctly and have time and effort put into them. I will be adding both of these into my meal prep next week thanks for the recipes.

[@biggusriggus7693]

So since we got the swole episode, can we get one for low calorie meals that aren't just chicken and broccoli

[@Mireaze]

Seared salmon and bell peppers, seasoned with lemon and a small amout of mashed potatoes but instad of butter and milk use a small amount of olive oil.

[@liulingling88]

I just feel like "low calorie" is not a category of meal Josh engages in... he didn't get that freakin' huge by eating low calorie.

[@TripedalTroductions]

@@liulingling88 bulk and cut, bulk and cut bruh

[@andreasfrost-blade4689]

@@TripedalTroductions never cut, only bulk!

[@Sweet9964]

there's literally millions of low calorie recipes that aren't chicken and broccoli lmao

[@timboslice6247]

When josh asked “do you know who also isn’t going to make the best waffle you ever had?” I thought he was gunna say Gordon Ramsey not me:(

[@ApocApocrypha]

I was not expecting a Jon Lajoie reference in a cooking show. Josh's mind is truly a wonder.

[@rachaelnik]

Finding a spice blend you like and putting it on everything is basically what the entire east coast did with Old Bay. 🦀

[@Brickfilmer125]

I'd love to see more healthy, everyday recipes from josh, whether it be for swoling or not. Good stuff!

[@SweetLoveTarot]

If you add almonds to your waffle mix you will increase the protein and the fiber thereby helping with the poopability.

[@exposurebar-andrewhoyle]

Congrats Tom, you and Heather are the coolest most down to earth and genuine people I've ever met, and I couldn't think of a more deserved person for a people choice award. Hope we can meet up again to hang out some more. 😊

[@fufupop]

I need this to be a series so I can meal prep with you every day!!

[@kcam1717]

Please do more episodes like this! Enjoyable and relatable

[@christenmalone4107]

I’d love to see more of this. I’m on a cut right now and was getting tired of the yogurt, chicken, rice, broccoli, and other things like that. Those protein waffles were a great way to start the day and hit the macros 💪

[@nattenorio532]

As a Peruvian I’d love to see more Peruvian cuisine on mythical kitchen

[@iamcerridwen]

I love that you make foods with so much variety that there is always at least one recipe someone could enjoy in your videos. Im allergic to pork, and I eat a low red meat diet, but I require a lot of protein to exist so this was pretty informative! Also, love the Becky video reference you threw in on the last recipe 🤣 not everyone even remembers those videos but I was obsessed when they were new and recently rewatched all of them 🤣

[@mslovelyshot]

I'm so excited! I started weight lifting in January to tone my arms and build a dumpy. So I'm EXCITED about these recipes and will totally use them 🥺❤🙌 Wooo Girls who lift need the protein meal magic you're providing!

[@artbylain9316]

Josh omg this is a great video. This is valuable information as I am trying to get jacked this summer. Overall dude, I love your personality and incoherent ramblings. Keep doing you!!

[@elizabethh1581]

My abuelita is from Peru, my favorite dish she makes is aji de gallina! Occasionally, she'd put it in an empanada, they were so good!

[@1cyy365]

This was a really nice much calmer video wow it's nice once in a while

[@loganreed4101]

Josh: “I believe in moderation” Also Josh: “I eat nearly four times the recommended daily protein intake”

[@dbone3356]

No he doesn't. He weighs more than 50lbs.

[@austinmaiden4663]

pretty sure the recommend amount of protein was determined for a 120 lb woman or something like that, not a 210 pound man

[@loganreed4101]

Sorry bros forgot to put /j

[@hazimhazmir]

Watching my first mythical kitchen episode. Absolutely loving it.

[@thaddeusk]

How is Tony C's not an official sponsor yet? I have purchased it because of this show, as well as somebody else, so it's clearly good advertising :P. Also, I really needed a good laugh today. Thank you to Mythical Chef Josh and the whole Mythical Kitchen team.

[@Spiedi2012]

Pls make this a series, it's needed 🙈

[@daianfish]

More of this please!!! I definitely need more protein in my diet since I've started lifting, but I'm not creative in the kitchen. Loved these!

[@TheBillJohnsonVarietyHour]

josh, while creating a video on how he eats 200g of protein a day: "Yeah so I believe that everything should be in moderation."

[@aaronbermudez5624]

I’m tryna see “How Josh ACTUALLY works out at his gym” That’ll get all the bros going

[@cokeabuser1319]

all the bros are already going, hes just trying to make more bros

[@aaronbermudez5624]

@@cokeabuser1319 he’s trying to get the bros to bro up to a bro level that is brolishiously broliant. Bro up!

[@cokeabuser1319]

@@aaronbermudez5624 cringe

[@cartm3n871]

It's Joshes quirkiness that keeps me coming back for more.

[@kevinhandal6108]

this is the exact video I have been waiting for

[@modofatak]

Using a coffee grinder to really powder-ize the oats flour first makes them integrate totally into the mix. The blender doesn’t get it as fine

[@MattyPGood]

I like that this video came out while one bro on my TikTok is bragging about eating unseasoned chicken breast and the rest of the people on my TikTok are dunking on him

[@naveamitay]

love episodes like these. Definitely gonna try all of these pre and post workout

[@kittenflavored]

The bowling alley with the DDR machine where I live was destroyed recently ): I probably put a good 1000 dollars worth of quarters in there over 7 years, getting swole.

[@angrymario8259]

Oh, at first I thought you meant with DDR the German Democratic Republic and was confused.

[@Frappe3621]

The worst part is I don’t think they make them like that anymore

[@kittenflavored]

@@Frappe3621 I haven't seen any others like that in years ;n;

[@7Wolf2k]

Another great episode. Thank you, MK. Josh, as noted by numerous comments, Stubb's BBQ sauce is one of the best you can buy, but you've gotta get the Spicy version. It crushes the regular stuff.

[@tygaliz-rowe5743]

Made the lomo saltado and it was great! Thank you for the recipe!

[@BlueKoinu]

I love these type of episodes! More "What I eat" please!

[@OranGate1]

I really enjoy these episodes where it's just typical everyday food that someone on the cast makes.

[@RahhB74]

Yes! Thank you for the BFG reference. I just finished reading it to my children, and they really liked the part about whizzpoppers.

[@blackflare]

Have you read them the phantom tollbooth yet ? I recommend that one :)

[@Sucrose_Mother]

Finally, an episode I've been waiting for.

[@theoutsiderjess1869]

I would love to see more high protein recipes on the channel

[@davidanthonycast]

Please make more videos like this!! Looks delicious!!

[@jackcarter8358]

Love the enthusiasm this episode Josh good stuff keep up the good work and the burrito was the best part about this episode 🥵🤤

[@Tavonoel]

I love you, Josh. Every time you make peruvian dishes you make me so happy. Viva el Perú, carajo!

[@donovanmallory]

5 servings of Kirkland Greek yogurt: 90g/500 cal One pint of egg whites: 50g/250 cal 2 Beyond/Impossible patties: 40g/500 cal 1 can of black beans + 1.5 cups fajita rice: >20g/~800 cal Lots of water Broccoli, Carrots, and Celery as snacks 1 cup frozen blueberries and 1 cup frozen mangos to end the day 🤙

[@Nomulos]

Never thought I'd see a Jon Lajoie reference on Mythical Kitchen but I'm here for it!

[@136bluemoon]

I love Josh’s personality!

[@jdub1371]

I gave up on protein pancakes/waffles because I don't like the styrofoamy texture, But I like these higher protein/lower carb/whole grain pancakes so much I can't remember the last time I made "regular" pancakes: whizz in the blender 2 eggs, 1/2 cup cottage cheese, 1/2 cup oats, 1-1/2 tsp. baking powder (I use low sodium baking powder because otherwise that's a lot of sodium for one or two servings). Cook as for pancakes. I add blueberries once the batter is on the griddle. These will not bubble as enthusiastically as regular pancakes, so turn them when they're nice and brown on one side and getting a little firm at the edges. Keep them on the small side otherwise they're hard to flip because they're quite tender. These are almost good enough to eat plain, but top however you like. Serves two light eaters or one person who loves breakfast.

[@ahpp96]

The max protein study from the 90's has been debunked since. Nippard and Humiston both have referenced it in the last few months, it's all based on weight, diet, and the amount your body needs due to workouts/activity. Based on Josh's workout routine, he can easily synthesize 75 grams of protein in a meal.

[@pdfbanana]

The whole thing is incredibly variable, so one specific number is impossible. But for a guy Josh's size, I haven't seen anything to suggest >60g would continue to contribute to muscle growth

[@Whatsup_Abroad]

I've seen no studies that suggest more than 30g increases muscle protein synthesis. Your body can obviously use 75g. However past about that 25 to 30g mark the rate at which your protein synthesis occurs ceases to increase. 30 grams at each meal is just more effective as you can initiate protein synthesis multiple times with the same amount of total food. The more times you initiate protein synthesis the better the results as you spend more time in a muscle building state. You can synthesize u5g no problem, it's just that eating it all at once might not be as effective as eating 35g two times.

[@deadcakesandpanlifts2019]

@@Whatsup_Abroad except that doesnt account for a meal of protein (that includes fats and carbs), which significantly slows down digestion compared to just consuming pure protein from powder like the studies did. Really no need to overthink it, just take the protein u need

[@SuperChickenBurgers]

hot tip: blend the oats first dry to get them more powdery

[@Tired.]

Today was the first time I ever checked to see if the recipe was actually in the description and it is

[@sussvarman]

god bless you for doing a healthy waffle recipe with no banana 😭 im allergic and cant usually make them but im def gonna try these

[@sammie12349]

We need more videos like this 🤣 I’m always trying to find ways to help my partner get enough protein in a day when he’s tired of the same thing

[@nathanhorowitz4088]

Hi NASM personal trainer and nutrition coach here! There's no proven cap on protein intake per meal so enjoy those waffles! If you can eat it all. But an ideal range for protein intake is 1.8-2.7 grams of protein per kg of bodyweight a day. So I'm 170 lbs/77.11kg. So 77.11x1.8=139 grams of protein a day plus or minus 10 grams Go get those gains!

[@stepcros]

please post more like this! I struggle to eat 70g of protein a day so if you know of dishes that don't fill you up so much but still give you a ton of protein that would be great. its been all poached chicken breasts for like 4 months now :(

[@thewanz145]

Appreciation is off the charts for the Jon Lajoie throwback

[@malissathompson2789]

Need more of your healthy recipes💜. Loves these recipes!

[@morganpatterson1349]

As a dude trying to get yolked, I feel like this video was a blessing that fell into my lap 👌🏻

[@LourdanHazei]

Josh referencing Jon LaJoie is the ray of sunshine I didn't know I needed today

[@samtremblaybelzile]

I haven't watched Show Me Your Genitals in so long...

[@WesEats]

That lomo saltada looked so gooood! 🤤😍

[@Im01Time]

good to hear you tell people not to actually dry scoop those poweders. I know a guy who got a bowel obstruction from doing it and he had to get surgery.

[@MrWesd93]

Jon La Joie reference is not what I was expecting, but I did love it

[@tyfeigel5912]

i absolutely love this man

[@ilikechorizopizza0]

watching this video late but it was uploaded on my birthday so Thank you Mythical Kitchen

[@OnyxTheGamingMachine]

*Josh calls Gordon Ramsey a "British Bulldog"* Me: I sense some fan art coming along from a Mythical Beast ROFL

[@PeaceRose96]

tell us what brand of tortillas those were!!!! they looked like the absolute perfect burrito size also i see yall finally got some NICE made in pans!!! finally omg everytime yall used those wobbly skillets i was losing my mind😅

[@AARONANCE]

If the next creator clash features Josh vs Gordon Ramsay, I will definitely pay for that

[@wherestristin]

more practical stuff like this please, preferably good recipes on a budget

[@Pacuta_]

This is a great episode omg, I want to make all of that.

[@evano486]

My one type of spice mix I put on everything is Badia Mojo Rub Citrus Blend and I 10/10 recommend it. I put that and franks red hot on almost everything I eat

[@autumnnicole7746]

This is glorious...I want more!

[@Srfingfreak]

Josh could you make Tony Chachere's seasoning flavored ice cream? Maybe some churros?

[@ChrissyChemist]

Josh said 50g of carbs for one tortilla and I PANICKED. I haven't been on weight watchers in years but I still had a visceral reaction to hearing a high carb item because it means I won't be able to have a snack later. Dieting bleeds into eating disorders real fast and no one talks about that. Thanks for not being like that Josh and Mythical Kitchen.

[@heyzg1139]

What's up Josh, just tried the waffles and they were amazing, they seemed to crisp quicker than normal waffles so maybe take them out a little earlier? Idk just my experience. I've been looking for ways to cram more protein into my weight lifting diet and this may be one of my new main staples!

[@McMeatBag]

I've been thinking of this idea for a long time. I'm glad the team finally caught my brain waves

[@stormyrain96]

John Lajoie is someone I forgot about but truly loved his music

[@dbone3356]

This video title is much better than the first one. Good job.

[@toastymable5161]

These are my favorite episodes.

[@Ari-ob9nj]

I live for the belligerent sexual tension, will they-won't they between Josh and Gordon Ramsay.

[@luismejia4103]

Yo a peruvian here, i apreciate the shoutout to lomo saltado and your version of it, was weird, not gonna lie, but still apreciate it. Great content as always!

[@nicholasbrouillette6997]

Public service announcement: Stubbs Bourbon BBQ sauce is amazing

[@rosariobustamante87]

As a Peruvian I'm impressed with his knowledge of our cuisine. We unfortunately did not make it far in the World Cup but at least our food is amazing. :)

[@he_wildn]

I’m 18 5’5..skinny…NO BLENDER or WAFFLE MAKER….but I WILL MAKE THIS ONE DAY