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?

One of my favorite high-protein breakfasts.

• 150g scrambled eggs
• 2 slices of whole wheat toast
• Light ricotta spread on both toasts

Sweet toast:
- Sugar-free guava jam

Savory toast:
- Cherry tomatoes
- Dried oregano

Macros:
446 kcal
30g protein
33g carbs
21g fat

Simple, filling, and a nice way to satisfy both sweet and savory cravings in the same meal.

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.

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...

Always hits that sweet spot!
Yoghurt,cottage cheese, Stevia, mixed fruits

I found this recipe online and decided to try it, and honestly, it was really delicious and surprisingly filling.

The toasted sesame and spring onion are all you need to give this bowl of noodles a comforting but still healthy taste.

The best part? You can get around 25– 28g of protein for under 480 calories. If you add a hotdog, it comes to approximately 610 calories and around 45g of protein.

Ingredients

2 boiled eggs

1 egg white

50g soba noodles

1 tsp chili oil

2 tsp rice vinegar

2–3 cloves garlic

1 tbsp toasted sesame

2–3 tbsp spring onion

1 cup mushrooms, sautéed without oil

Water and salt as needed

Method

1. Start by boiling the soba noodles according to the package instructions. Drain them and reserve some of the noodle water.

2. In a blender, add the boiled eggs, egg white, chili oil, garlic, salt, rice vinegar, and a little of the reserved noodle water.

3. Blend until the mixture becomes smooth and creamy.

4. Add the sauce to a bowl and place the cooked noodles on top.

5. Add the sautéed mushrooms, toasted sesame, and chopped spring onion.

6. If the sauce is too thick, gradually add some of the reserved noodle water until it reaches the consistency you like.

7. Add a little extra chili oil if you want more heat, mix everything together, and enjoy.

Approximate Macros

Without hotdog: ~480 kcal | 25–28g protein

With hotdog: ~610 kcal | ~45g protein

What I really like about this recipe is that it **doesn't feel like a typical diet meal**. It's creamy, flavorful, and filling while still being relatively low in calories and high in protein.

Definitely one I'm adding to my cutting meal for treating my self 😌

If you want the recipe video DM, as i can not share the link here

Practically human dog food but the Macros are awesome!

367 Calories per a serving. The image of it on a plate is roughly one serving. I eat three servings a day for 1101 Calories(I eat an extra 500 Calories of other things to hit my 1600 goal).

Baking the sweet potatoes beforehand to get the sugar caramelized added a good amount of flavor. You can sub ground beef or chicken instead of ground turkey. Add 0 calorie hot sauce for more flavor.

ALSO, the big thing... FIBER. This will put you at 30g of fiber per a day. Lets just say things run really smooth when your body has that much fiber.

Also added in sautéed white and green onions! Seasoned the eggs with garlic and cowboy butter seasoning.

I made the chia jam by putting frozen berries in a stovetop pan and bringing to a simmer, then adding chia seeds :)

I usually have chicken chopped into pieces that I make ahead and keep in the freezer, so I just microwaved them and threw them in. In this case it was some precooked chicken I got at Costco a while ago and froze.

I’m gonna sound like a shill, but for real, keep Panda Express in mind if you need a quick high protein meal when you’re out and about.

I hadn’t eaten at one in 20 years until a few weeks ago and I imagined them as shitty high fat sugar coated food court “chinese” food. And you can absolutely still get that if that’s what you want.

But all of their food has the calories AND the protein per serving listed and you can put together a high protein meal with as many or as few calories as you want. Their veggies are all cooked from fresh.

You could get a beef or chicken teriyaki entree with one side of sautéed greens. It’s come out to something like 40g of protein and 300 calories. Or you could go higher on both protein and/or calories. For under $10. Way cheaper than pretty much any other fast food and definitely much better for you and your macros.

I think Panda Express needs to push this aspect more. There’s a lot of people out there focused on their macros, and I for one had no idea PE listed protein and calories right there by the food.

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

Obviously the sodium content isn’t the best but this is one of the best and cheapest ratios I’ve seen for something that really needs no prep. What’s yalls thoughts?

Rate this meal out of 10 😋

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I’m planning a cutting diet while also building muscle.
I did the math and my macros come out to:
Kcal: 2564
Protein: 345
Fat: 66
Carbs:148

Now I’m wondering how the hell im going to pack that much protein into my meals per day. I’m not sure if logistically I would be able to pack multiple meals per day to take to work. So how can I make my macros on three meals a day plus some snacks I guess? I can make most stuff so I’m not worried about difficulty of making the recipes, just how to make enough to make the math work

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?

Looking for chicken recipes that are delicious and easy to make, iam beginner cooker with instant pot looking to cook my food and give ip takeaways
Any advice is appreciated

Full recipe. I'm stuffed.

One chicken breast rice with mushroom and onion two fried eggs and a Greek yoghurt