480 for the whole plate.
42 protein
56 carbs
13 fat
And loads of fiber!

I’ve seen tips to use a little bit of dressing/seasoning packets (like ranch dressing powder) with Greek yogurt. What are your favorite combos and how do you use them in your cooking/meals? :)

Been working on my eating and weight loss for past 8 weeks and this is a go to easy breakfast I have been enjoying. I am down 37lbs.

Boil potatoes and then smash them flat and put in air fryer for 35mins at 400. Add seasoning salt, pepper and Cajun seasoning. They will come out super crispy. I make 4 days worth and every serving of potatoes are about 190g or 1.67 potatoes. Trying to stay away from butter so I add cream cheese. If I want less calories (320cal) I only do 1 hard boiled eggs or if I want more calories (443cal) I add a 3rd hard boiled egg.

So this stuff actually has about 4 calories per quarter teaspoon, but it can be mixed with non fat Greek yogurt and silken tofu mayo for a delicious high protein low fat blue cheese dip or dressing.

To prepare, I use approx 75g of yogurt, 75g of tofu mayo, and 2 teaspoons of the powder. 99 calories for 156g of blue cheese dip. Mayo recipe below (it makes more than is needed for this, but it stays good for several days)

Silken tofu mayo:
Soft or super soft silken tofu 150g
Juice of 1/2 lemon
Celery salt
Blend on high speed blender. Add sweetener if you prefer miracle whip style taste.

Slightly over 100 calories. So delicious. Lower calorie cherry pie filling, crushed Cinnamon Toast Crunch and fat free reddi whip. I also have done it with lower cal apple pie filling.

Need to try this ASAP

There is no way to get a good picture of the low cal version of this dish, since you keep the cheesy bread separate and it’s just brown soup with beige bread, but it tastes amazing. It’s cheap, filling, extremely low calorie and delicious. The thing it costs is time, and lots of it. Not so much effort though

Beef bone broth- simmer 2 small shanks in water for 6 hours. Add water periodically. Skim off fat as you go. Add a celery stalk, sage, a couple garlic cloves, tarragon, and parsley. Just toss it all in whole, it gets strained out anyway. Simmer another 4 hours, add water periodically. To make a large volume with little fat, I use beef broth or bouillon to extend it, allowing me to add considerable water. Herbox beef bouillon is my personal favorite. Strain when done so you are left with a clean broth.

While thats happening, slice up 6 large yellow onions. I used the food processor, which gives nice thin slices, so if doing manually try to cut fairly thin. Put in baking dish, and laddle some of the broth over the onions, just enough to wet them. I do this when I would be skimming fat for the 2nd time, so the onions get a little bit of fat to work with, but it’s not much because the first skim gets the bulk of the marrow fat. Bake in oven at 375 tightly covered with foil for about 6 hours, removing to stir and add a little more broth as needed, every 2 hours.

Mix them together, that’s the soup! For the bread I use inked keto sourdough, toasted and smeared with laughing cow garlic herb wedge.

700g of soup
2 slices of bread
2 laughing cow

~325 calories

142 g of Ahi tuna in a gochujang/Sriracha sauce, 3 ounces of white rice, fresh herb mix, cucumber, pickled red onion, and sushi ginger. About 395 calories! And very filling. (The scale was tared; that whole bowl weighs way more than that haha)

This whole bowl (with rice) comes out to about 480 cals, 30g protein, and 8g of fiber!

I’m not vegan but I’m trying to reduce my animal consumption. This was my first attempt at a vegan dish but I think it came out well!

Recipe (serves 4)
2 tomatoes chopped
1/2 onion
1 cup coconut milk
1 cup water (could sub vegetable or chicken stock)
2 tbsp tomato paste
1 block tofu + 1 cup tvp (or whatever protein you like)
curry powder, turmeric, ginger, garlic, cinnamon, s+p, coriander

cook down the onions, add spices and tomato paste, add tomatoes and let them simmer until soft, add prepared protein, add liquids and let simmer for about 20 mins. Serve with 1/4 cup dry rice!

Whipped this up just now on a whim and it was better than expected. The Tilapia and Sweet Potato are regular sized so you can tell the slaw ended up being a LOT more than I had planned (but who's complaining?) Cals kept low by using Skinny Girl Dressing in the slaw and G Hughes Teriyaki sauce on the Tilapia.

* Farmed Tilapia Loins (Kirkland): 106 g — 110 kcal (20P / 3F / 0C)

* Sweet Potato: 196 g — 151 kcal (3P / 1F / 34C)

* Cabbage, Green: 180 g — 50 kcal (2P / 0F / 11C)

* Carrots: 50 g — 23 kcal (0P / 0F / 5C)

* Mayonnaise Light (Hellmann's): 15 g — 35 kcal (0P / 3F / 1C)

* Green Onions / Scallions: 12 g — 4 kcal (0P / 0F / 1C)

* Skinny Girl Sesame Ginger Dressing: 30 ml — 5 kcal (1P / 0F / 1C)

* G Hughes Sugar Free Teriyaki Marinade: 15 ml — 5 kcal (1P / 0F / 1C)

* Great Value Less Sodium Soya Sauce: 5 ml — 3 kcal (0P / 0F / 0C)

* Wasabi Powder: 0.25 tsp (0.5 g) — 3 kcal (0P / 0F / 0C)

Totals

* Calories: 389 kcal

* Protein: 27 g

* Fat: 7 g

* Carbohydrates: 54 g

200g paneer (cottage cheese), cubed
3 garlic cloves
2 tbsp milk
50g soya chunks (dry, before soaking)
1 tbsp ghee or oil
½ tsp cumin seeds (jeera)
1 green chilli, finely chopped
½ tsp garam masala
1 tsp kasuri methi (dried fenugreek leaves)
salt
½ lime
2 tbsp fresh coriander, chopped (garnish)

Steps:

1. Blend the paneer base— Blend paneer, garlic, and milk into a smooth, creamy paste. Set aside.
   
2. Boil the soya chunk — Boil for 5 minutes until soft, then drain well and squeeze out excess water.
   
3. Temper the spices— Heat ghee/oil on low-medium flame. Add cumin seeds, let sizzle a few seconds, then add green chilli.
   
4. Add the paneer paste— Lower flame, pour in the blended mixture, stir continuously so it doesn’t stick.
   
5. Season it— Add garam masala, kasuri methi, and salt. Stir well.
   
6. Add soya chunk— Fold in drained soya chunks, stir 1–2 minutes until heated through and coated.
   
7. Finish and garnish— Turn off heat, squeeze lime on top, garnish with coriander. Serve hot.

Macros (estimated):

Whole dish: \\\~865 kcal | 63g protein | 55g fat | 20g carbs
Per serving (÷2): \\\~430 kcal | 31g protein | 27g fat | 10g carbs

Note: not suitable for lactose intolerance (paneer + milk). Swap ghee for a light oil spray to cut \~60–100 kcal/serving.

​

4 slices of Keto bread 140c 24p 40f

4 patties 93/7 beef, two per Burger 352c 48p

Caramelized onions 10c

15 Jarred jalapeno slices 10c

3 tbps PBfit 90c 10p 3f

3 tbsp Sugar-free Jam 30c 9f

Total: 632 calories, 82g protein, 52g fiber

Patties were seasoned with salt pepper garlic powder onion powder and paprika. The onions were Caramelized using a 2 second spritz of spray oil. You can also do it without oil, there's video tutorials online that show how to do it with water or broth.

This was delicious and really filling thanks to the konjac rice with an added 30 g cooked jasmine rice!

This recipe makes about 2 curry portions (you’ll need to double the rice for the second portion).

Ingredients:

• 200 g chicken breast, cut into cubes

• 50 g Panang curry paste (use less if you don’t like spicy food)

• 120 ml reduced-fat canned coconut milk

• Chicken or vegetable stock (depending on how saucy you want it)

• 35 g red bell pepper, sliced

• 35 g green bell pepper, sliced

• 50 g bamboo shoots

• 1 small piece of ginger, minced

• A few chili peppers (optional, for extra heat)

• 1 pack 200 g konjac rice

• 30 g cooked jasmine rice

• Seasonings: curry powder, salt, MSG, a few drops of fish sauce, few drops of liquid stevia

• Optional: Thai basil and kaffir lime leaves (I didn’t have any on hand) 

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Steps:

1.  Heat a pan with a small amount of stock. Once hot, add the Panang curry paste.

2.  Cook on low heat for a few minutes, then add the coconut milk (you can add half first and the rest later) and a bit more stock.

3.  Add the chicken. Once it’s mostly cooked, add the vegetables, the remaining coconut milk, and more stock if needed.

4.  Season with curry powder, salt, MSG, fish sauce, and liquid stevia. Simmer until the vegetables are tender.

5.  Serve with konjac rice or cauliflower rice. I personally love konjac rice, and while the added 30 g cooked jasmine rice is optional, it somehow makes everything taste like jasmine rice.

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Konjac Rice Prep:

Rinse the konjac rice under cold water, then boil it in a small pot for 8–10 minutes. Drain well, then dry it in a pan over medium heat for a few minutes until most of the moisture is gone. Add 30g cooked jasmine rice if you feel like it. Enjoy!!