good morning this is Tim Ferris and I’m going to show you in 3 minutes because I dislike making breakfast as much as the next person how to create a low carb high protein breakfast that will provide High nutrient density and help you to lose weight and there are only a few things involved there is container of egg whites this is eggology but you could use egg beers or any brand you have organic flax seed oil this is Spectrum uh this is an optional ingredient uh but any brand will do then we have in this case Southwest salsa mild which includes black beans corn and other things it has a net of two carbs two G of carbs per tablespoon then we have just a bit of lemon juice and the last ingredient is chop spinach so this is what we do the first it’s just a small container and you can really use any Tupperware I like to use smaller containers uh this is probably about 12 to 13 Oz and I’ll I’ll more or less fill this up with spinach because particularly once it’s cooked this will all go down and flatten out uh so that’s the first and stick the top on leaving a crack crack on one side pretty self-explanatory and then on with the second container we’re just going to put in uh about two to three eggs really I don’t put in too much about that much and adding in the salt in the beginning will allow you to use a lot less and I’ll also put in ground black pepper uh this has in some research been shown to increase insulin sensitivity which is a good thing and there we have it so put the top on this and stick these in a microwave uh for high on a total of 2 minutes and check on the eggs since I’ve used this microwave before check on the eggs in about 1 minute so I dislike using the frying pan because of the cleanup it’s not that I dislike cooking but I dislike the cleanup therefore I don’t cook and uh I’ve tried every other option uh you have cooking then you have also going out to eat breakfast which for me is a pain in the ass because you end up waiting in line and consumes 20 30 minutes so we have this here and if you’re killing time I tend to have one to two glasses of wine uh in the evenings so I can take a uh swig [Music] little bit of wine little bit of rest veratrol for those of you interested in uh life extension and caloric restriction M ranard it’s one of my favorites uh so I’ll have two glasses maybe half a glass or a quarter with that sip we check on the eggs still need the time and uh what you’ll find is that this here with very little sugar or salt added will be used to create almost a wos with the egg whites because egg whites are disgusting by themselves uh at least they’re very Bland I find them very unappealing so we need to add something to it and this is the best solution that I found the flax seed oil is going to be added to the spinach as will the lemon uh flax seed oil by itself will make you vomit on your shoes uh you have a couple of options you can either leave it out number two is you can put about 1 tblspoon that’s 120 calories onto the spinach uh don’t use too much because it has a very strong flavor or you can just take it separately with a spoon have one tablespoon pinch your nose so that you can’t taste it as clearly and that’ll deliver a pretty healthy dose of omega-3 fatty acid uh and really fill out the macronutrient profile of this entire meal so we have everything ready to go so going to put just a just a couple of squirts of lemon a small Dash very small Dash of omega3 in the form of flax seed oil and then we’re going to take a fork and uh whip up the eggs a little bit and I’ll show you what this looks like and I will usually eat these right out of the containers I recognize not everyone wants to do that so zo mix up the spinach and if I weren’t talking so much and putting it on plate and explaining explicating this would be a lot faster all guys for the salsa again just eyeballing it I’ll take two two or three spoons and just mix it right on top of the eggs themselves and uh [Music] voila my breakfast is done you can see it right there and if you’re feeling particularly ambitious you can take a container of lentils open that up either put it in a separate container or put it on one side with the spinach and you’ll have a higher caloric density if that’s what you’re looking for this is probably with the flax seed oil included somewhere between 2 and 300 calories I am not a big proponent of huge breakfasts so I’ll start and I’ll have another meal in uh 2 hours or so which will be my main meal after a workout so there you have it the roughly 3 minute breakfast very little cleanup involved enjoy lose some fat gain some muscle be good