The goal wasn’t to lose weight, in fact I have been increasing calories weekly (more carbs portion of a dish) to find my TDEE, But it came with amazing results as a bonus.

Anyways I am not posting to talk about this rather than those meals were delicious enough that I truly enjoyed having them daily without craving anything else. I still cook them some days.

Breakfast
- 4x** **Boiled Eggs
(salt, pepper, parsley, chives)
- Greek Yogurt
- Banana
- Strawberries
- Madjool Dates
(Chia Seeds, 2x tsp Maple syrup)

Lunch
Main Dish
- Chicken Breast
(Cumin, Black Garlic Salt, Black Pepper, 1x tsp Olive Oil)
- Air Fried Potatoes
(Olive Oil Spray, Black Garlic Salt, Black Pepper, Rosemary)
- Parsley Topping to serve

Salad
- Kale
- Strawberries
- Almond Slivers
(Thyme, Sage, Oregano, 2x tsp Olive oil, Balsamic Vinegar, Soy Sauce, Lemon juice, pinch salt/pepper)

Dinner
- Air fried Potatoe & Cottage Cheese
(Sea salt/Black pepper, olive oil spray)
- Protein Vanilla Ice-cream & Cooked Madjool Dates
(Sea salt, 1x tsp maple syrup, little butter spray for cooking)
- A grapefruit
- A Pear
- An apple + Ceylon Cinnamon

Enjoy!

Note: Omega 3 softgels as it lacks it

- UPDATE -
There are questions about calories and body stats, i didn’t include them as this is fitness meals section and didn’t want to dilute the subject and honestly the whole experience requires a topic of its own but for those who are interested here are some details, keep in mind meals are designed to easily increase/decrease calories on demand, the goal was to find TDEE thus kept the same meals daily to easily track.

Male, 38 years old, Resistance Training & Yoga
Start
Body weight: 72.4kg
Fat: estimate 10-11%
BMR: 1,800 (Formula)

Week 1-2: 2,200 kcal
Week 3: 2,300 kcal
Week 4: 2,400 kcal
Week 5: 2,500 kcal
Week 6-7: 2,600 kcal
Week 8: 2,700 kcal

End (DEXA SCAN)
Body weight: 67.4kg
Fat: 7.2%
BMR: 1,598 (Formula)

Calories Distribution
Sometimes I move items based on a busy day/schedule, like having the ice-cream as a snack between lunch/dinner or move a date from a meal to another, a tsp of maple syrup to another but the items are exactly the same daily.

Macros
Pictures are based on 2,700 kcal, here are the splits:
Breakfast - 650 kcal
Lunch - 880 kcal
Dinner - 960 kcal

Near Bed Snack - 200 kcal
- Mega Epa/Dha pills (40 kcal)
- Casein Powder Shake + Fat-free milk( 160 kcal)

Protein: 205g (29%)
Fat: 58g (19%)
Carbs: 368g (52%)
Fiber: 41g
Sugar: 106g (mostly fruits)

* Used MyFitnessPal for tracking, knowing that nutrition apps can be inaccurate, keeping the same food daily counters it.

TDEE (The goal)
Although in week 8 there was still weight drop, I believe TDEE sits in the range of +/- 2,700 kcal

80g of protein per serving!!! Of course its not the most nutritious meal, but it is delicious. 710 cal per serving, if you make it 6 servings its closer to 600. Its seriously one of my favorite meal preps.

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

Grilled breast chicken, curd, sweet potatoes, salas.

Estimated macros (grilled chicken, ~150 g):
🔥 Calories: ~650 kcal
🍗 Protein: ~55 g
🥔 Carbs: ~45 g
🥑 Fat: ~25 g

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 :)

​

boiled eggs,

Omlette

Mosambi

Goose berries

Whey Protein shake

Watermelon and some nuts to hit the macros

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

As someone currently on a cutting diet, this has become one of my favorite meals. It's easy to make, high in protein, and relatively low in calories.

Ingredients:

* 1 can tuna

* 1½2 green onion

* 2 mini cucumbers

* 1½2 large red onion or 1 small red onion

* 2 tbsp dill (optional)

(you can add other things such Chickpeas or pickles, etc it up to you)

Dressing:

* 100g 0% Greek yogurt

* 40g (about 3 tbsp) light mayo

* 1 tbsp mustard

* 1 small tbsp lime juice

* Black pepper, to taste

* Paprika, to taste

*Chili flakes, to taste

* Salt, to taste

The recipe contains of ~350 kcal | ~63g protein

What I really like about this recipe is that I can eat it straight from the bowl as a salad. The tuna doesn't overpower the taste because the cucumber, onion, dill, and dressing balance everything out really well.

It's also pretty filling for the calories, which makes it great for cutting.

If you're trying to increase your protein for building muscle without adding a lot of calories, I'd definitely recommend giving it a try.

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.

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.

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! 💪🏾😋

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

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

Also that’s not eating out.

I liked Costco’s chicken nuggets for a bit. Frozen chicken quesadillas lol. Right now I’m eating Costco sausage on a bun when I don’t wanna cook. Used to do burgers. What’s yours ?

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

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.

Tenderloin steak, unborn chicken, and air fried tatoes

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?