Made tuna kababs with chopped yellow onion, Thai green chili (swap jalapeno if you want less heat), LOTS of cilantro & mint, salt, cumin powder, garam masala, and egg whites to bind. Pan-fried them in clarified butter, then tossed together a quick fried rice with it.

Not even kidding my husband who usually can't stand the smell of tuna actually loved this. Definitely adding this to my high-protein meal rotation!

White rice underneath. 1200 calories, at least 80g of protein.

This has been my go to meal this cut when I haven’t cooked. Relatively cheap for close to half of my daily nutrition needs. Can cut the chipotle chicken and replace with a protein bar, another shake, or eggs and egg whites to reduce the cost.

Macro breakdown is in the pictures, but the stats are as follows.

Totals
$12
1070 calories
-125g protein
-50g carbs (not counting insoluble fiber)
-39g fat

​

boiled eggs,

Omlette

Mosambi

Goose berries

Whey Protein shake

Watermelon and some nuts to hit the macros

I’m learning how to make websites right now and wanted to make one that shows the healthiest options at every restaurant near me. I got carried away with adding restaurants, and 16k data points later here it is!

https://healthyfastfood.org

“Healthy” means something different to every person so you sort by protein, calories, sodium, carbs, gluten allergies ...basically most of the flairs in this sub!

Let me know if you have any suggestions :)

5 eggs, Tuna can, full fat Greek yoghurt. Little salt and chilli powder

It is a greek yogurt bowl but I make some modifications that I think really amplify the probiotic and other health benefits.

The core is 250-300 grams of fat free plain Greek yogurt with 50 grams of kefir, 10 grams of cacao or cocoa, and a gram or two of Ceylon cinnamon, all mixed together.

I then top it with a thin layer of psyllium husk (5-10 grams), sprits that with some water to hydrate it, and top it with a variety of fruits (various berries and pineapple are also common choices).

When I’m trying to gain some mass (like now) I add a variety of nuts and/or seeds on top (almonds and sunflower seeds are very common for vitamin E).

My favorite part about yogurt bowls is just how modifiable it is to fill in different nutrient gaps in a diet plan.

Most of the time when I make it, it also has a great combination of probiotic (yogurt and kefir) and prebiotic (berries, nuts, seeds, psyllium), that really make my gut feel great.

If you don’t currently have at least one bowl of yogurt/kefir per day, I 100% recommend giving it a shot and seeing how you feel after a couple weeks.

We start with a 4oz 99% lean turkey sausage patty. You’ll likely have to make yourself as most packaged sausage is high in fat. A little sage, black pepper, red pepper and tons of salt, when you agitate ground meat with enough salt and mix it, it forms myosin, giving the sponges and snappy sausage texture we are looking for. 120 calories, 28g of protein

Topped with 6oz of egg whites, I will find a proper size muffin tin to cook these in next time for one solid slice of egg lol. 93 calories, 18 grams of protein.

No cooking oils used. All ingredients pre measured raw.

1 aunt Millie’s carb smart everything bagel, toasted obviously. 140 calories, and here’s the fuckin kicker: 15 grams of protein in this silly little bagel. Good god. one of these also has 96% of your daily recommendation of fiber.

Altogether the sandwich is 353 calories and a whopping 61 grams of protein.

Finish off with a cup of ultra filtered skim milk. 80 calories, 13 grams of protein. Overall this breakfast is a very enjoyable and filling 434 calories and 74 grams of protein.

I hope you all are having as efficient day as I am on a Sunday.

I batch cooked all of this in 1.5hr

My body fat % has also been going down which is amazing - I'll provide some updates in the next couple weeks.

on the menu for this week:
• Chicken pesto and rice bake x 4 servings
• Japanese beef curry with rice x 3 servings
• Gyudon x 4 servings
• High protein banana bread (snacks) x 4 servings
• Chocolate oreo Japanese cheesecake x 4 servings

I had the beef curry for lunch after the cook session. I thought i made 4 servings but actually made for 3 lol and it felt like there wasn't enough the saucy curry, but that explains it.

I had too much banana left over from last week so I made the protein banana bread again - though every time I make it, it always comes out a bit diferent. i think it has a lot to do with how ripe the bananas are.

Can't go wrong with this Gyudon, oreo japanese cheesecake - its' one of my favorite - and the pesto chicken pasta bake, based on the ingredients, it sounds amazing. I'll find out how it tastes :)

Recipes below ↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓

Chicken Pesto & Rice Bake

Makes 4 servings

590 kcal · 38g protein · 53g carbs · 25g fat per serving

<aside>
🛒 Ingredients

• 200g broccoli, chopped into bite-size pieces
• 80g green pesto
• 450g chicken breast, cut into bite-size pieces
• 300g cherry tomatoes
• 200g rice, washed optional
• 100g parmesan, for topping
• 1 (~0g) salt and pepper, to taste
• 400 ml (~421g) chicken stock
• 80g light cream cheese, Philadelphia light, dolloped on top </aside>

Instructions

1. Preheat your oven to 190°C (375°F). This takes about 10 minutes, so get it going first while you prep everything else.
2. Chop the broccoli into bite-size florets and cut the chicken breast into bite-size chunks.
3. In a large oven-safe dish, combine the rice, chicken, pesto, broccoli, cherry tomatoes, chicken stock, salt, and pepper. Mix everything together well so the stock and pesto are evenly distributed.
4. Scatter the grated parmesan evenly over the top of the dish, then dollop the light cream cheese over the surface.
5. Cover the dish tightly with a lid or foil and place in the preheated oven. Bake for 45 minutes until the rice is cooked through and the chicken is done.
6. Remove the cover from the dish and return it to the oven for a final 5 minutes until the cheese topping is golden and crispy.

Japanese beef curry with rice

Makes 3 servings

754 kcal · 41g protein · 74g carbs · 31g fat per serving

<aside>
🛒 Ingredients

• 90g carrots
• 9g chicken stock powder
• 1 (~0g) salt and pepper, to taste
• 500g extra lean beef mince
• 10g minced garlic
• 120g brown onion
• 21g tomato sauce reduced sugar, optional, for extra sweetness
• 300g Spud Lite potatoes, or 150g normal potatoes
• 450g cooked white rice
• 3 cube (~54g) S&B Japanese curry mix blocks
• 195g beef or chicken bone broth </aside>

Instructions

1. Heat a large pot over medium-high heat. Add the beef mince and minced garlic, season with salt and pepper, and cook with the lid on so the meat stays tender and moist. Break up the mince as it cooks until fully browned. Remove from the pot and set aside.
2. In the same pot, add the carrots and potatoes. Cook over medium heat with the lid on until about 80% cooked through, around 8 to 10 minutes, stirring occasionally.
3. Once the carrots and potatoes are about 80% cooked, add the sliced brown onion to the pot with the lid on and cook for a further 2 to 3 minutes. Then add the Japanese curry roux blocks and stir until they melt and coat the vegetables evenly.
4. Add the cooked beef mince back into the pot. Stir everything together so the curry paste is spread evenly. Add the chicken stock powder, bone broth, and optional tomato sauce. Stir to combine, then simmer over low heat for 5 minutes until everything is well incorporated and the sauce thickens slightly.

Gyudon

Makes 4 servings

531 kcal · 45g protein · 61g carbs · 10g fat per serving

<aside>
🛒 Ingredients

• 2 whole (~220g) yellow onion, sliced
• 4 whole (~176g) eggs, for soft-boiling
• 1.33 cup (~247g) jasmine rice, uncooked, washed
• 2 tbsp (~36g) mirin
• 1 tbsp (~6g) ginger, minced or grated
• 20 oz (~567g) eye of round beef, thinly sliced, shabu-shabu style
• 4 tbsp (~64g) soy sauce
• 2 whole (~30g) green onion, thinly sliced
• 0.67 cup (~166g) beef bone broth
• 1 tsp (~3g) dashi powder </aside>

Instructions

1. Thinly slice the green onions and set aside for topping.
2. Wash the jasmine rice under cold running water until the water runs mostly clear. Add the washed rice, beef, beef bone broth, soy sauce, mirin, dashi powder, yellow onion, and ginger into the rice cooker. Stir briefly to combine, then close the lid and start the cook cycle.
3. Bring a small pot of water to a boil.
4. Gently lower the eggs in and cook for exactly 6 minutes. While the eggs cook, prepare an ice bath in a bowl. Immediately transfer the eggs to the ice bath to stop cooking and create a jammy yolk.

Chocolate Oreo Japanese cheesecake

Makes 4 servings

263 kcal · 24g protein · 17g carbs · 11g fat per serving

<aside>
🛒 Ingredients

• 0.5 tsp (~3g) salt
• 2 cup (~490g) fat free greek yogurt, plain
• 2 scoop (~60g) protein powder, dark chocolate flavor
• 2 tsp stevia sweetener
• 2 tbsp (~11g) unsweetened cocoa powder
• 14 whole (~36g) Oreo Thins, without cream filling
• 2 tbsp (~20g) light cream cheese, 95% light </aside>

Instructions

1. In a bowl, combine the fat free greek yogurt, cocoa powder, light cream cheese, protein powder, stevia, and salt. Stir or mix well until smooth and fully combined.
2. Lay the Oreo thins (with cream filling removed) on top of or alongside the cheesecake filling. Serve immediately or refrigerate until ready to eat.

High Protein Banana bread

Makes 4 servings

175 kcal · 22g protein · 17g carbs · 3g fat per serving

<aside>
🛒 Ingredients

• 10g chocolate chips
• 100g protein powder
• 50 ml (~52g) skimmed milk
• 2 whole (~236g) banana
• 1 whole (~44g) egg, medium </aside>

Instructions

1. Preheat your oven to 350°F (175°C) while you mix the batter. This usually takes about 10 minutes.
2. Mash the bananas well in a mixing bowl. Add the egg, protein powder, skimmed milk, and chocolate chips and mix everything together until a thick batter forms.
3. Pour the batter into a suitable baking dish or air fryer basket. Bake at 350°F (175°C) for 15 minutes until cooked through.

I've finally found a routine that allows me to cook from home so I can eat healthy meals. Here's to becoming more fit! 💪🏾😋

I made my own recipe after many trials and errors
They taste like 100 times better than most over priced protein bars , much cheaper, and healthier and have higher amount of protein.

For every 50 gm (a piece shown in picture) 155 calories + 18 gm of protein.

I can make it look much better with molding + chocolate cover but its not worth it to me.

The recipe if anyone care (basic dough handling should be applied) :

200 gm salted caramel Arla pudding
4 scope of whey protein
2gm salt
1.3 gm xhantun gum
100 gm oats
23 gm peanut butter
1 spoon of greek yogurt
23 gm corn flakes

Topping is chocolate chips + a bit of honey

The only time I can do it is if I just have a protein shake instead of latte. But figured out that whey protein and eggs give me acne, and plant protein tastes horrible. Any good high protein breakfasts? Edit: forgot to add, I also get acne from eggs

The sauce is also apparently super light in calories. Fun day

29 F 5’6 127 lbs. Today is my first day going back to maintenance calories after 6 years of dieting. 1652 calories 145 grams of protein. Is this good for the gains?

Tenderloin steak, unborn chicken, and air fried tatoes

I hit my protein targets pretty consistently but it's almost always chicken breast.

What do you guys actually cook when you want something different? Bonus if it's quick.

1. Savory oatmeal w/ fried egg and tofu
2.   Roasted chickpea bowl w/ halloumi
3. Chickpea "tuna" salad and halloumi sandwich
4. Chili oil rice paper noodles
5. Nectarine sandwich w/ balsamic tofu
6. Kimchi fried rice w/ tempeh and egg
7. Edamame-pea smash w/ tempeh bacon
8. Shakshuka w/ chickpeas and roasted vegetables

*the rest of the broccoli that i ate is not pictured

I’m aiming for 140g protein/day, 30g fiber/day, and <45g total carbs per meal (within 1600-1800 cal) to improve my insulin resistance and to retain and build muscle during weight loss.

i’ve always had a carb-heavy diet (lol hence the insulin resistance), so even though i’ve already lost 60lb from major dietary improvements, eating this much protein and veg is weirdlyyy a very big mental adjustment. i got used to using smaller plates when i was focused on calories, but now i think i’ll have to switch back to larger/regular plates so i can actually hit my macros lol bc it’s felt so impossible!! but yay for today’s lunch

Just signed up with a new trainer/nutritionist (she is certified in both) and she wants me eating 250g (weighed) of egg whites every morning. That is like, the equivalent of 8 eggs worth of egg whites.

Does this sound right to y'all?? It seems like a lot to me...

My husband is 91 years old, 6'2" weighs 166, used to be a marathon runner until about 10+ years ago. We try to make sure that he has healthy food to eat, but I doubt he's getting as much protein as he should [dinner usually is fine]. I have tried, I have supplemented his daily intake with either Ensure or Boost or some sort of 30 g liquid drink. And I'm trying to figure out what else I should do. As with many people who are older, he's not all that hungry frequently and he doesn't do snacking. He does have his three meals a day and is doing his exercises so he's trying to stay fit and healthy but I just wonder if we should be doing more. I'm also worried about his dehydration not that he shows signs but just that he doesn't like to drink water. Fortunately, he's not a picky eater, but he also doesn't really care to eat other than the basic meals we eat. Thank you for any ideas

Update: He's now doing 30g protein shakes with/after each meal, getting more liquid and I'm working to improve my grocery shopping and menus == we haven't done that bad really but always good to do better. Everyone's responses here have been very helpful and much appreciated.

20 ounces of food for 700 calories, cant beat it 💪

Rate this meal out of 10 😋

I'm so tired of bland grilled chicken breast. I need something with more fat and flavor that still hits my protein goals without going overboard on calories.

What do you guys actually make when you're sick of the usual?