 Hi guys what is going on it's Jacob here today's video is going to be nice and short nice and concise straight to the point I want to give you guys some good practical tips to help with dieting with meal prep and really making those bland foods taste a lot better with you know next to no calories so today's video is going to cover my all-time favorite sauces and condiments for meal prep now these are things that I use on a weekly if not daily basis and I recommend to a lot of people so I have grouped them into three different groups the first one being a higher calorie group but definitely the most tasty and in that group I've got these two so first one is fountain satay sauce now fountain range are known to be lower in calories on as a whole but this one's probably not you get a 20 mil serve 46 calories 1.3 grams of protein 2.3 grams of fat 5.1 grams of carbs so you know it's not the best and you don't really need too much it's really nice and rich the reason why I get this one is because it reminds me of when I went to Thailand and I actually had traditional you know satay sauce and it was absolutely beautiful really nice and rich and peanutty and this one tastes absolutely amazing it's not sugary like your normal satay sauces the cheap ones and I really like it secondly this one Nando's pepper sauce anything from Nando's except for lemon and herb I can't handle so this one is actually extra mild so it suits me well it's higher in fat you get a 30 gram serve which is slightly more than in this one for 35 calories no protein 3.2 grams of fat and 1.4 grams of carbs so this is relatively low in carb if you want to add some fat to your meal this one be a good one as well as that but it's also got some sugar in it so as far as taste goes these are my two favorites at the moment they're fucking nice the calories are kind of high but we've got some other options here that I'm about to show you with much lower calories so let's get into those now if you still want a sauce texture so you don't want like a dressing or something really you know thin which is what usually happens when you get low fat stuff you've got these two so the two ranges are celebrate health which is weird and it must support cancer I don't know must do and this one is the fountain range once again so this one's a no added sugar barbecue sauce it really does taste pretty good most low sugar sources you'll find taste kind of weird this one is sweetened with stevia and this one's sweetened with napvia so they are sweetened they do taste you know pretty much the same as your normal barbecue sauce and tomato sauce now this one has six calories per serve and a 15 mil serve you've got no protein 1.3 grams of carbs and no fat this one is a 20 mil serve so slightly higher with you know double the calories you've got 14 calories but it's still pretty much nothing no protein no fat and 3 grams of carbs so as far as sticking to a calorie restricted type of diet where you can't go nuts on things I think that's for the volume that you get I think these two would do you very well I think that you know if you were bulking you'd probably be more so suited to these ones but you don't need much as I said the taste is really nice so a 20 mil serve of either of these two is probably enough these ones pretty much the same 15 mil serve 20 mil serve I'd have to recommend them they're fantastic so those are those ones and in the final sort of group I have two salad dressings fat-free and we've got a Worcestershire sauce so as far as dressings go you know I mix it up as far as brand flavor etc but most salad dressings that you find these days are fat-free it takes out a whole lot of calories obviously these are sort of the consistency is of a vinaigrette sort of thing so perfect for salads you can put it on all types of salads next to no calories you're gonna add a whole lot of flavor and you know you can't go wrong I've got balsamic vinaigrette and I've got a Italian roasted capsicum dressing which looks absolutely amazing I haven't had it yet this one 20 mils 36 kilojoules which is I hate doing this it's like eight calories no protein no fat two two carbs this one 20 mil serve what do we got 10 calories no protein no fat two and a half cup so you know 20 mils of either of these in a nice green tossed salad is gonna be more than enough you're gonna add heaps of flavor like I said and I'd have to recommend them and finally Worcestershire sauce now this one if you guys know if you know what's up you know that you don't need much of this at all so a teaspoon which is five mils gives you eight calories two grams of carbs no protein no fat and this is nice on my meat you like sauteing mushrooms and onions and garlic and capsicum and things like that in the fry pan you just pour a little bit of that in there it really gives it nice a really nice smoky sort of flavor you don't need much at all like I said and you know the calories are pretty much next to none so far as flavor goes this gives you a huge bang for your buck I'd have to recommend it as well as all of these and these and these so let me get a screen shot right now and yeah that's it that is my all-time favorite sauces and condiments for you guys to make your meal prep that much better for next to no calories or at least for these five there's next to no calories so get on it guys taste amazing I'm gonna have this one with my steak and I'm gonna have this one with my salad and I'm cutting at the moment for my show so if you're interested in that kind of thing please do subscribe plenty more videos to come guys until next time have a great day train hard see you later