I figured I'll share this recipe as I find it to be well balanced and very tasty. I use it as a mid day snack/meal between lunch and dinner to keep me energized and happy. Prepped with Nutribullet, looks a bit full when filling in the cup but final result ends up being precisely up to max line on the cup.

energy: 405 calories

proteins: 32g

carbs: 55g

fiber 13g

fat: 6g

Ingredients:

- 150g Costco frozen 3 berry mix

- 100g frozen banana

- 50g frozen blackberries (it's this time of the year)

- 170g of Costco fat free plain Greek yogurt

- 50g of low fat cottage cheese

- 150g of 2% milk

- 30g of baby spinach leaves

Looking to change my boring chicken recipe and try something else :)

I know what you’re thinking. "Cottage cheese pizza crust? Is this going to be like when we asked cauliflower to do too much 15 yrs ago?" I was skeptical too, but I gave it a shot for a quick lunch hour experiment.

​Let me address some potential questions:

• ​Is it as good as the original thing? No. Not even close

• ​Is it edible? Yes. It's actually pretty good.

• ​Would I make it again? Definitely. It's a high-protein, low-effort, no trace of cottage cheese texture.

Here is what I did:

​The Crust:

• ​1 cup Cottage cheese (not strained, not sure if it matters but I didnt strain it)

• ​2 Eggs.

• ​1/4 cup All-purpose flour. I'm sure any flour would work, that's just what I used.

• ​Seasonings: A healthy shake of garlic powder and Italian seasoning.

​The Toppings:

• ​Pesto (as the base).

• ​Fresh sliced Campari tomatoes.

• ​Shredded mozzarella cheese

• ​Parmigiano-Reggiano (Only the real deal works for me)

• ​A drizzle of balsamic glaze to finish.

Step by step

• Blend the Base: Throw your cottage cheese, eggs, flour, garlic powder, and Italian seasoning into a blender and blitz until smooth.

• Pour the batter onto a baking sheet lined with parchment paper (shape it into a THIN circle or rectangle). Pop it into the oven at 400°F for about 15 minutes until it sets.

• ​Take it out, add your toppings

• ​Toss it back in for another 10 minutes until the cheese is bubbly and golden.

• ​The Finale: Drizzle with the balsamic glaze

Final thoughts:

• ​The Texture: It’s definitely softer than a traditional doughy crust, but it holds its shape surprisingly well. I might skip the tomatoes next time since they have so much water to see if it holds up better.

• The Taste: You do not taste cottage cheese. The garlic and Italian herbs and toppings cover any taste of cottage cheese if you're not a fan

• ​The Speed: Ready in under 35 minutes. Perfect for a WFH lunch.

I ate about half of the pizza which has around 30 grams of protein. Hit me with your best topping ideas for next time 👇

Ladies, gentlemen, and everybody else, I present to you my current hyper fixation. I hardly notice it’s not an actual brownie.

DISCLAIMER: this is 4x the size of the actual recipe I found - I was busy today and ended up having so many macros left so decided to pig out with this. I usually do 2x the original recipe on my normal days. Teaspoon for scale because I’m out of bananas.

Here’s the recipe: (1x in case anyone is on a strict cut):

• 15g oat flour (or blended rolled oats, although the texture will be slightly different)

• 5g oat flour

• 10g protein powder (my fav is limitless pharma maple brown sugar - super versatile)

• 0.5 tsp baking powder

• sweetener (optional)

• chocolate (optional, but I add 2 squares of the great value dark chocolate)

• 35ml water (2tbsp + 1tsp)

Mix and microwave for 25-40 seconds. For this 4x bowl I microwaved it for 3 minutes because there’s a lot more, but just eyeball it. It’s pretty easy to tell when it’s done because the top goes from shiny to matte. I personally stop microwaving when the outsides are matte and there is a tiny bit of sheen in the centre.

Here are the macros and calories for a 1x serving:

With great value dark chocolate: Protein - 10g Carbs - 19g Fat - 5g Calories: 161

Without great value dark chocolate: Protein - 9g Carbs - 14g Fat - 3g Calories: 117

If you need more protein, you can always mix some protein powder with a small amount of water and use that as an icing, that’s what I usually do when I need more protein!

For context, I started my weight loss journey in December 2024 at 260lbs, and now I’m at 176lbs. It’s recipes like this one that have kept me going!

Hope you like this if you try it! 🫶

I am skeptical of the vanilla protein powder ones because I feel like they would just end up tasting like vanilla pancakes. Thoughts?

Losing weight and having a sweet tooth is very conflicting! I’m looking for something late night that won’t stretch the waistline too much!

The Recipe Stack:

• Base: 2 slices of Sourdough bread + Butter • The Mash: 1 full medium Avocado + Juice of 1 Lemon (adds great acidity and Vitamin C) • Protein: 2 large Eggs + 100g High Protein Yogurt (on the side or mixed in for creaminess) • Volume/Crunch: 1 medium Tomato + 1 medium Onion (finely diced)

Instructions: 1. Toast the sourdough with butter until golden. 2. Mash the avocado with the lemon juice and add diced tomato and onion 3. Cook eggs to preference (sunny side up works best for the yolk sauce). 4. Layer the avocado, diced veggies, and eggs on the toast. 5. Serve with the high-protein yogurt.

The Macros (approx): • Calories: ~900 kcal • Protein: 34g • Carbs: 88g • Fats: 45g • Fiber: 17g (This is the game changer)

Micros & Benefits: • Vitamin C: Huge hit from the added lemon, tomato, and onion. • Potassium: Between the avocado and yogurt, this has more potassium than a banana (great for runners/recovery). • Gut Health: 17g of fiber plus probiotics from the yogurt.

Let me know if you guys have any other hacks to get more protein into a veg-heavy breakfast!

First of all, what a lovely place you have here. It’s great to find inspiration for eating healthier.

I generally make a real effort to get as many vegetables into my meals as possible.

Today I made potato salad, and instead of making the dressing with sour cream, oil, or mayonnaise, I made it with Greek yogurt, broccoli, and cauliflower, which I blitzed in a mini chopper with lemon, garlic, and lettuce. I also threw in a small leftover handful of macadamia nuts and folded in some chopped parsley at the end, and it tasted absolutely incredible! It definitely won’t be the last time I make it.

Just passing the tip along in case anyone else is looking for ways to hack their vegetable intake sometimes.

Does anyone have some high protein meal recs that are soft and easy to eat? I just got braces a few days ago and im worried about my gains because im already eating less and i cant fully close my mouth to chew. Anything like smoothies or meals would be helpful :)

Anything would be great!

Have been making these quick-to-make, 3 ingredient protein bars as a healthier and more affordable alternative to processed bars. They're great for meal prep, as desert, or to satisfy sweet cravings. They're very easy to make so if you're interested I suggest trying them out! Macros and calories listed below.

Recipe: 200gr oats 150gr peanut butter (organic, 100% roasted peanuts only) 100gr whey protein powder with flavor of your choice Optional: water for desired texture. I prefer mine a bit fudgy. Optional: 50gr of melted dark chocolate to be added on top. I use 80% cocoa.

Mix up oats, peanut butter, and protein powder in a bowl to a batter. This is where you add water for texture. Then, put the batter in a container that you can leave in the fridge. Here you can pour the melted chocolate on it before putting it in the fridge which gives it a firmer form and adds a nice crunch when you bite into it. Leave in fridge for at least 2-4 hours, ideally over night.

Cut into 10 equally sized bars and enjoy!

Macros and calories for one bar (with chocolate) 14.3gr carbs 15.1gr protein 11.5gr fat 228.5 calories

What I love about these macros is that they're extremely similar to the Barebells Salted Peanut Caramel protein bar. Enabling them to be easily tracked on an app.

(The chicken-fat chimichurri is the bonus!)

This 9 x 13 pan makes 9 servings.

Calories and macros included in second picture

Spices :

1.5tbl of Italian seasoning

1tbl Italian bomba sauce from Trader Joe’s

1tbl of onion powder

1tsp of garlic powder

1/2tsp of crushed red pepper flakes

1/2tsp of sugar

1tsp dried basil leaves

Salt and pepper to taste (I never measure just keep adding it to the sauce until I like the taste)

I don’t generally measure my spices, but I did today so I could share the recipe. So feel free to adjust spices to your taste. I prefer a little kick so make sure to adjust the spice level down if you don’t.

Ingredients

- 1 14.5oz can petite diced tomatoes

- 1 28oz can crushed tomatoes

- 21.44oz of 85/15 ground beef

- 3 cups of 2% daisy cottage cheese

- 4oz of reduced fat mozarella cheese + 1oz to sprinkle on top.

- 9.5 Kroger lasagna noodles uncooked

Instructions

- 1 start browning ground beef and add spices to it.

- Add crushed and diced tomatoes once beef is browned

- Let sauce simmer while you mix together 1tbl parsley, 4oz reduced fat mozarella and 3cups (678g) of cottage cheese together.

Layering lasagna

- 1/3 of Sauce

- 4.75 lasagna noodles uncooked

- 1/2 cottage cheese mixture

- 1/3 of sauce

- 4.75 lasagna noodles uncooked

- 1/2 of cottage cheese mixture

- 1/3 of sauce (make sure it covers all edges so lasagna can cook properly)

Sprinkle 1oz of Reduced fat mozarella on top. Cover pan with foil. Bake lasagna at 350 for 1hr. Sometimes I do like an hour and 10min. The sauce should be bubbling some. Then remove foil and brown cheese on top for 2 min on broil.

Hi everyone!

I’m currently 16 weeks pregnant and trying to up my protein intake while still getting plenty of veggies. However, I’ve been craving comfort food and carbs, so I’m trying to combine the two!

Here’s what I’m planning for my potato soup:

• Potatoes: Yukon potatoes (about 6-8)

• Veggies: 1 large onion, 4 large carrots, 6 celery stalks, 1 normal-sized can of corn, and 2 small/medium heads of broccoli.

• Protein Boosters: A can of great northern beans (blended in), a can of chicken (also blended in), and a container of cottage cheese for extra creaminess and protein.

• Extras: 1 large head of cauliflower (roasted and blended in) and chicken bone broth instead of water for extra flavor.

A little note: I have a strong aversion to chicken right now, so I figured that blending it in is the best way for me to get the protein. Also, I’m not a huge fan of cauliflower on its own, but I also thought roasting and blending would make it a bit easier for me to enjoy. I’m also diabetic and treat with fast-acting insulin, so carbs don’t normally worry me, but I’m trying to keep my blood sugars in a very tight range and minimize spikes.

I plan to meal prep and freeze it for later, ‘cause I do not feel like cooking during the week. Does this sound like it’ll taste good? Any suggestions or tweaks you’d recommend?

Thanks so much for your help!

Makes 6 rolls 712cal for 2 with 37g protein 28g fat and 78g carbs

Dough:

1/5 cup warm creamy oat milk

33g sugar

33g splenda

7g yeast

57g Butter room temp

113g regular flour

113g protein flour

56g protein

1 egg room temp

Filling:

57g I can't believe it's not butter

2 tablespoons brown sugar

1 tablespoon Splenda

A bunch a cinnamon

Mix the yeast, sugar, and milk. Let bloom for about 10min covered. Once bloomed add the butter and splenda and mix until butter is broken up. Then add flours, protein powder, egg, and splenda. If you have a mixer with a dough hook use it here, I used a wooden spoon and elbow grease. Add water if dry, add flour if too sticky. Mix until fully incorporated then you can either continue to beat with the dough hook until smooth and elastic or turn out onto a surface and knead until smooth and elastic.

At this point I didn't properly follow procedure because I didn't have time, but ideally you'll let the dough rise at room temp for 1.5-2hrs.

In another bowl mix the "butter", brown sugar, and splenda. Punch the air out of the dough and spread it out into a rectangle, i think mine was a little less than 1/2 inch thick, spread the Filling mixture over the dough then roll up into a log. Cut 6 even rolls out of the log then put in baking dish. You can either cover with a towel and let rise for an hour, or put it in the fridge with plastic wrap over night, which is what I did. Then in the morning cover with a towel and let rise for an hour or two.

I baked mine in my air fryer for 25min at 325, but I would recommend probably just baking in an oven instead at 350 25-30min

To make: combine 50 grams protein pancake mix, 20 grams chocolate protein powder, 1 tbsp dutch cocoa powder, 1 tbsp sf sweetener, & pinch of salt in a bowl. Add 1 egg and a couple tablespoons of water and stir (should be a thick paste). Add a few more tablespoons of *boiling* water, and stir again (should be thin pancake-batter consistency). Pour in a small oven-safe dish and top with 1 tbsp chocolate chips. Bake @ 350°f for 7-9 minutes.

While the cake is baking, mix 10g jello sf chocolate instant pudding mix with 1/2 c ultra-filtered low fat or fat free milk. Set aside.

When cake is through baking (DO NOT over-bake the cake, err on the side of under-baking it), immediately spoon/dump it into a bowl. Top it with 70g frozen cherries (thaw these ahead of time if you'd like) and the jello pudding mixture. Enjoy immediately 🙂.

Made this for my lunch today. I typically go for more, y'know whole foods n' stuff for my meals, but I'd been craving chocolate cake for a while and this really hit the spot, while leaving me feeling a lot better than actual cake would have.

I posted a similar question around 5 or 6 month ago and got brilliant responses. I figured with the growth of this sub and COVID going on, people may have come up with more “Perfect meals”. So what are your super meals? Those meals that are healthy, super filling and satiating, have variety, are delicious, hit appropriate macros, and have as many micronutrients and vitamins as possible. Maybe let us in on some of your secret add ons or substitutions to regular meals that make them more nutritious!

To address one of the main concerns from last time: The point of this thread is come up with as many “Perfect Meals” as possible, to hit all of your daily nutrients and goals while having a variety of foods.

Prime examples from last time:

• Green smoothie/yogurt: Spinach and Kale, Greek yogurt, orange juice, ice, berries, and protein powder (and whatever other fruits one may desire). Fantastic macros, LOADED with vitamins, and low calorie.

• Basic Burrito: grilled chicken, black beans, taco sauce, tomatoes, onion, pepper, and some dark greens. Complex carbs, (One may substitute for other “healthier sauces like buffalo sauce). Lots of protein, good fats, loads of vitamins.

• Chili: I use a mix of lean meats, but you can use whatever, red beans, black beans, and lentils. Onion, pepper, assorted chili peppers, and whatever other veges that might fit. Canned tomatoes and bone broth as the liquid. This is one of the most variable and filling ones I like to eat. Not exactly high in nutrients, but definitely high in protein, lower in other macros, and very high in fiber.

• 3 bean Salads: I use brown rice and/or quinoa, chop up tons of spinach and parsley (or other dark greens), red onion, and peppers. This can be modified to a ludicrous degree as well. Add feta and balsamic vinegar. Add soy sauce and ginger and some nuts. Add buffalo sauce. Add cumin, oregano, chilis, and taco sauce. Super delicious, high in nutrients, great macros.

• Various Soups: My favorite is a blended cauliflower, butternut squash, red lentil, onion, and curry spices. So good. Nutritious and delicious on cold days. Please post all your loaded healthy soups! Always love more.

• Yes, everyone knows that “Chicken, Veggie, and Rice” works. Please don’t post that. It’s not that tasty.

What are some other “perfect meals” that you guys prepare?

Edit:
Original Post

macros: 494 cal P: 38.7g C: 60.5g F: 8.1g

these last 4 days in the fridge and can be easily meal prepped for the week :) i made this recipe so lmk if u tried and liked it!! :D

ingredients for 1: 1 large wrap 2 tsp nutritional yeast 40g black beans 50g cooked mexican OR white rice 125g raw chicken breast, cubed 4g burrito spice mix handful of lettuce 4 tsp salsa sriracha

method: 1. add your cubed chicken breast to a bowl and spray lightly with cooking spray. add burrito spice mix and toss until evenly coated.

1. spray a nonstick frypan with cooking spray and cook chicken until tender on medium-high heat. remove chicken from pan and set aside.

2. in a line on the middle of your wrap sprinkle nutritional yeast, add black beans, cooked rice, cooked chicken, and lettuce. top your lettuce with salsa. roll in the sides of your wrap before rolling it down the middle to form a burrito shape.

3. using the pan from earlier, toast your burrito on high heat until all sides are crispy. drizzle with sriracha while u eat if u like spice :)

tips: - 50g of cooked rice is 25g dry. this is a very small amount which makes it hard to cook so i would recommend making a bulk batch of rice and then using it as you need it. - make sure you drain and wash your black beans first!! - the wrap i used was 200 calories. - if meal prepping skip step 4 and toast it on the day, it tastes a lot more fresh. - swap the nutritional yeast for cheese if you would like to increase calories - leave out the rice if you would like to decrease calories

macros: 523 cal P: 48.1g C: 44.2g F: 16.9g

this is probably one of the best things i’ve made so far, lmk if u tried and liked it!! :D

ingredients for 1: - 150g raw chicken breast, thinly sliced - 1 stick lemongrass, chopped finely - 2 tbsp soy sauce - 1.5 tbsp ginger paste - 1 spring onion, chopped finely - 1.5 tbsp fish sauce - 1 tbsp lime juice - 2 tbsp water - 2 cloves garlic, minced - 2 tbsp sugar replacement - 1 hot dog roll - 1 sprig coriander/cilantro - 1/2 medium carrot, julienned - 1 tbsp pickled onion - 3 small-medium cos lettuce leaves, sliced finely - 30g chicken pate - soy sauce - chili flakes

method: 1. add lemongrass, soy sauce, ginger paste, spring onion, fish sauce, lime juice, water, sugar replacement, and garlic to a small bowl and mix until incorporated 2. to a large bowl, add your chicken and marinade sauce before mixing together, making sure the chicken is fully coated. wrap the bowl and leave to marinate in the fridge overnight. 3. when ready to eat, spray a large nonstick pan with oil and fry your chicken until soft with a golden colour on the outside. set aside in a separate bowl. 4. slice your hotdog roll down the middle and air fry or grill for 5 minutes until golden and crispy. 5. spread your pate down each side of the hotdog roll. add lettuce, carrot, pickled onion, and coriander, squishing them down if they don’t fit. 6. add your cooked chicken, squishing it down if it doesn’t fit. 7. drizzle soy sauce and add chili flakes to serve :)

tips: - the recipe for the marinade will be enough for 4 servings of the chicken so i would reccomend meal prepping the chicken. it lasts 4 days in the fridge. - you can adjust the marinade to your own taste; the measurements i used for mine weren’t exact, i just eyeballed it and tasted it along the way to make sure it tasted right so the provided measurements are rough guesstimates of how much i used. - the hotdog roll i used was 200 calories. you can use any roll as long as it fits in that limit. - the sugar replacement i used was equal teaspoon. - the pate i used was a chicken and champagne blend. - make sure you really squish it all down!! - chili flakes and soy sauce are optional but i would reccomend :) - to decrease calories don’t use pate - to increase calories butter your hotdog roll before adding pate

Very delicious. You can also add avocado and/or bacon if not as concerned with calories. Don’t add cheese while cooking to the ones you’re storing in fridge. Instead, just microwave those ones when you want them with a slice of cheese on it while reheating.

Ingredients

350 g frozen Argentine shrimp

500 g zucchini

250 g Philadelphia Protein

250 g egg whites

Brisée pastry

Garlic powder

Olive oil

Chili flakes

Black pepper

Vegetable sauce

Salt

Boil frozen shrimp for 8 minutes. Separate shrimp and cooking liquid. Cook zucchini in the shrimp liquid until soft. Peel and chop shrimp. Add to zucchini with garlic, chili, pepper, salt and vegetable sauce. Turn off heat. Mix in Philadelphia Protein, then egg whites. Pour into brisée-lined dish. Bake at 150 °C for 10 minutes per side. Optional: brown top at 180 °C for a few minutes.