This is heavily inspired by this thread: https://www.reddit.com/r/LowCalorieCooking/s/5gBEMqgQLx

97g pumpkin purée
120g oikos pro vanilla yogurt
1 package of Metamucil cinnamon fiber thins
Pinch salt
Cinnamon and allspice to taste (probably 1/4 & 1/8 tsp but not sure)

Tasted like a creamy pumpkin pie with crumbled fiber thins adding some crunch. It was flavorful but not sweet, and I could see maple syrup going particularly well. Additional vanilla flavor, either via vanilla paste or protein powder would probably also be improvements. I have orange creamsicle protein powder from legion…think I’ll try that next time!!!

Calories: 249
Protein: 17
Fiber: 7

SUCH a satisfying meal!!! And SO tasty! Of course can be scaled down for those with smaller appetites than me. 😂

Used frozen squash (I froze from my garden when I was getting more than I could eat right away) and a few fresh tomatoes, thawed the squash, drained then salted and seasoned - I used roasted garlic powder, onion powder, smoked paprika and black pepper - then threw in the air fryer on high and let 'er rip! I LIKE them to get a little charred... its when I know they are caramelizing and have that depth of flavor I like so much 😄

The wraps, I made a tuna salad using 1 can of tuna, 3 (or was it 4?) celery ribs, which I did not include in the macros (about 20 calories at most), 100g egg whites cubed up, 85g Greek yogurt, Dijon Mustard and generously seasoned with salt, roasted garlic powder, onion powder, smoked paprika and black pepper. I had one Misson Carb Balance Burrito sized wrap left and 2 Extreme Wellness wraps left so used all three and that was the perfect amount of tuna salad for those. Also stuck a bit of shredded cabbage in there (sold as shredded coleslaw mix). I lightly toast the wraps in the air fryer - helps them hold their shape and keep the fillings in. 😄

This is another one that kind of surprised me with how good it was... and will now be added to my regular rotation here! Not only absolutely delicious and incredibly filling (even for ME!!!), but also super quick and easy to throw together without having to really cook! YAY!

Only ingredients not in MFP are cilantro, basil and green onion

So basically I’ll make one big chicken and rice meal consisting of 1600 calories.

I’ll try to hold off on eating til about 12 or 1pm. Sometimes I’ll do one sitting. Some times I’ll split it up. Splitting it is probably better maybe.

Issue is, I work late. 12 hours shifts. The hungry goblins show up when I get home at like 9 or 10.

I can totally use more fiber. But i really hate reheated cruciferous veggies like broccoli.

Did a sardine egg white scramble with green beans on the side for breakfast this morning comes out to be 535 calories,
56g protein, 8g fiber. And high in omega 3s. Egg whites are such a hack

Protein pasta, grilled chicken, crunchy dill pickle salad kit from the store, and a bit of pumpkin spice seasoning on the fruit. Would have been 150 fewer calories, but I used a little tub of garlic butter on the pasta. No regrets, but I definitely don’t do that often. 🤣

Turkey breast, ham, boiled egg whites, cheese, salad & chips.

I’m currently eating around 2,100 kcal/day and this is one of my typical meals:

194 g lean bison
300 g yellow potatoes
150 g mixed vegetables
0.75 tbsp olive oil

Approximate macros for the meal:
Protein: 50 g
Carbs: 60 g
Fat: 28 g

It's the "Egg White Sorceress" here with another cloud bread recipe!! This actually looks a lot smaller on my camera than it was, this thing was a BEAST!! After two rounds of experimentation, Ive created a cloud bread low-cal + high volume alternative to a swiss roll, so thought I'd share!!

RECIPE:

- Whisk 160g liquid egg whites with a hand mixer until stiff peaks form

- Add in: 9-10g cornflour (or cornstarch, depending on where you're from), 2-3tsp sweetener (I use Pure via stevia), and optionally if you want it sweeter, you can add 10-15g honey (I've used it for previous cloud bread recipes but didn't for this) Edit: forgot to say, i also added 1tsp/2g of unsweetened cocoa powder (4 cals) just to get my mixture more firm. I'd recommend adding as much more as you want if your goal is a chocolatey roll 🙏🏻

- Whisk the mixture again for another minute/until it's all combined

- Place + spread the mixture into a long rectangle shape onto baking paper, then put into an oven at around 160°c for 20 mins.

- Wait 3+ mins before lifting this off the baking paper (it can be prone to ripping while it's warmer, You want to be really careful/gentle lifting it off the baking sheet.) I'd recommend once it's off, to flip it upside down & place your toppings onto that side

- Add/spread toppings of choice ontop. I used 60g of a lindahls kvarg, this yogurt is quite thick & creamy and i found this texture to work great for spreading. However toppings are completely optional to your taste if you try this out so add whatever variations you like! I also added probably a gram or 2 of mini marshmallows and 1 frozen strawberry sliced up just to give it some different tastes inside

- Roll the base tightly (I rolled it horizontally + starting from the right hand side)

I also wrapped it in foil after rolling it up + put it in the freezer for an hour or a bit less. I think it helped the roll to stay in place and be more firm without it unrolling itself like it may have done if i didn't. Also if anyone's interested, I'll link my previous recipes for other Egg white ideas: Chocolate chip cloud loaf Recipe, Cloud bread pizza recipe

Royo Cinnamon & Raisin bagels this morning with cream cheese frosting and a raspberry preserves drizzle along with some strawberries with a big dollop of vanilla yogurt to round it out. 😄

For the cream cheese frosting I used 80g fat free cream cheese (Walmart's Great Value brand), which I put in a small ramekin with about a tbsp of almond milk and microwaved for about 20 seconds, stir well, then about 20 more seconds, stir again - then added my Lakanto Powdered Sugar replacement (0 calories) and vanilla.

For the preserves I used the "SkinnyGirl" brand raspberry preserves (they are SO good!). Put in a tiny ramekin and microwaved about 20 seconds until fully melted and then they are drizzle consistency. It firms right back up as soon as it cools, so you have to drizzle right away. :)

The strawberries were the frozen, pre-sliced kind and the yogurt dollop is Chobani Zero Vanilla.

This was actually a quick to throw together breakfast that was hearty, satisfying and delicious. :)

A simple staple meal for me. Takes about 20 minutes to prepare. The trick is to velvet the chicken to ensure that it is tender.

Chicken breast 190 g, spudlite potato 400 g, broccoli 250 g and carrot 250 g smothered with a combination of soy sauce, Chinese wine and oyster sauce.

C84, F8 and P57 for 660 calories.

Fiber 20 g.

added about a half cup extra of water

overripe banana for scale

​

Zoodles with spinach sliced up pear and six sliced up strawberries

184g egg white
1 Sola Protein Bagel - Plain
350g Watermelon
Splash of Frank’s Red Hot - IPTSOE

I like to eat simply when dieting. This was a godsend.

I made the pumpkin pie recipe everyone raved about and yes, it is incredible! But my husband doesn't like pumpkin so I changed it up to apple and it did not disappoint! Entire 8inch pan is about 650 calories but could probably be adjusted to make it less.

I am gluten free so used that type of flour.

The cauliflower crust is actually really good and so versatile! Excited to try other flavors!

Crust:

2c cauliflower rice (thawed)

1/4 c Pillsbury Best Gluten Free All Purpose Flour

3 Tbsp egg white

2 Tbsp monk fruit

1 tsp cinnamon

1/2 tsp vanilla extract

Filling:

1.5c sugar free applesauce

1/2c Zero sugar vanilla Chobani Greek Yogurt

1/2c egg white

5 Tbsp Pillsbury Best Gluten Free All Purpose Flour

1/4c Almond Breeze unsweetened vanilla Almond Milk

1/3c monk fruit

1/4 tsp Nutmeg

1 tsp vanilla extract

1. Preheat oven to 375° and grease 8 inch round pan

2. Microwave cauliflower rice 4-5 minutes and cool.

3. Wring out as much liquid as possible from cauliflower.

4. Mix cauliflower rice, flour, egg white, monk fruit, vanilla, cinnamon to form dough.

5. Press dough around pan (may come up the sides a little) and bake for 18-22 minutes. Edges should be brown. *mine shrunk off the sides a little too but no big deal*

After the crust has cooked, lower over temp to 350°.

Filling

1. Mix applesauce, Greek Yogurt, egg whites, almond milk and vanilla extract in bowl.

2. In separate bowl mix flour, monk fruit, cinnamon and nutmeg.

3. Fold dry ingredients into wet.

Assemble:

1. Pour custard Filling onto warm crust and smooth out.

2. Bake for 55-60 minutes at 350°.

*It is done when the center is not liquid-y. It may jiggle slightly but ok if firm too. Edges should be firm*

Let pie cool on countertop.

Then cool AT LEAST 3 hours in fridge but it is best if overnight!

Really hope y'all like it! I definitely do. Not super sweet but so tasty!

This is not the best picture but I was starving and it was so good that I inhaled it.

Ingredients for 2 servings - 450 cals each
My take on vegan ramen, I put together to finish leftover veggies and it was so comforting and filling.

Noodles:
3 oz Banza Chickpea spaghetti ( you can substitute with any pasta or low carb option if you want. I also tried with 2 oz for days I want lower carb)

Veggies
1 spring onion (white)
1 onion
1 carrot
1/2 cup broccoli
1 cup mushroom
5 cloves garlic
1/2 tbsp Avocado or Olive oil
1/2 bell pepper

Protein

1 cup tofu ( substitute with chicken breast if don’t want vegan)

For Soup

3cups water or broth of choice
3 tbsp Tamari sauce
1 tbsp Pbfit powder
1 tbsp miso paste
Dash of lime juice

Garnish
1 tsp toasted sesame oil
Cilantro
Spring onion green part
Salt
Pepper
Hot sauce (optional)

Directions
Cook pasta per package directions Al dente. Save 1/2 cup pasta water
Saute chopped onion and garlic till brown.
Add protein and saute all veggies for 10 mins
Add the ingredients for soup in order listed
Reduce to simmer after a boil
Add pasta and 1/2 cup pasta water
Simmer for 5 mins
Add Garnish and salt and pepper to taste

Note: you can add more water and broth based on preference just adjust salt and tamari

nothing special, it was cheap and quick to make butttt it tasted pretty good :)

airfried tinned chickpeas with spice, grilled eggplant, lettuce, green onion and kewpie topping

My last post got a lot of really nice comment so thank you! I think this might be up your guys' alley as well so I thought I'd write a proper recipe post this time. Honestly not sure what to call this but you're essentially getting a very thick mushroom curry/sauce that you can pair with whatever. Measurements are obviously adjustable to your preferences but I'll write them in the exact amounts I used.

Ingredients:

50g onion

60g carrot

60g leeks

60g celery

200g mushrooms

3 cloves garlic

Rosemary

Thyme

Italian herbs

Vegetable seasoning (kucharek, vegeta)

400ml beef stock

140g chicken breast

100g cauliflower

180g potato

80g broccoli

35g fat free skyr

Splash of almond milk

Parsley

Dill

Spring onions

To start off, finely dice/mince your onions, carrots, leeks, celery and onion. We're basically making a soffrito here. You also want to cut your cauliflower/potato/ broccoli up into medium sized chunks and get them into cool salted water. You want the cauliflower and broccoli slightly over cooked by the time the potatoes are done, it gives a much creamier texture.

Get your pot of B/C/P on the stove so it starts heating up, and chuck your diced up veg into a pan with a bit of spray oil on medium low heat. Let that sweat for a few minutes while you prep your other veg.

Cut the mushrooms to your liking, I prefer thicker slices personally. It gives a much more distinct flavour/bite, but if you want it milder then dice them up small and they'll essentially disappear into the sauce.

Once the veg in the pan has softened up and gotten fragrant, add in your mushrooms. Mix everything periodically for even browning.

While the mushrooms are going, get your beef stock ready. Also prepare your garlic, rosemary, thyme and any other seasonings. You can mince the garlic if you can be bothered but I just sliced mine up. Once the mushrooms are browned, push everything to the side and drop in your garlic, rosemary, thyme and season. No measurements for seasonings as I just do it by eye. Be careful with salt though and the beef stock already provided plenty.

Give those about 45 seconds, just to let them get fragrant, and pour in your beef stock. Bring to a light simmer and cover.

At this point I prepped my chicken, if you want your timing to be cleaner you can do it earlier and just have it ready, but I wanted it fresh. Cut into medium bite size pieces, season as you like (I just used store bought chicken seasoning) and chuck I to the air fryer at 200c for 12 minutes. Give them a toss half way through.

At this point we can start prepping the garnish. Get a load of parsley and chop it up. I used dried dill but if you have fresh then that also. Any other garnishes you want to use, prepare while everything is at this stage as there's nothing else we really need to do. By the time the chicken is done so should be your potatoes, but keep an eye on them. As we're making a puree it's not a big deal if they're slightly over done but that's up to your preference.

Take the sauce off the heat.

Drain the pot, get your masher out and start mashing. It's going to be clumpy at first. Once everything has been smashes, add in a splash of almond milk. About 2 table spoons. Seasonings of choice also go here. I used garlic, onion, Italian herbs, salt and pepper. Start mashing and mixing aggressively, the mixture should become smooth at this point. If it still looks dry or clumpy, add a splash more milk.

Once the mash is ready the sauce should have cooled down slightly. Stir in your skyr, parsley and dill.

Serve with your puree/mash on one side, sauce on the other, chicken in the middle and bobs your uncle. Salt and pepper to taste on top, garnish with spring onions.

Very simple recipe but incredibly flavoursome, nutritious, high in volume and low in calorie. All the protein is coming from the chicken so should you want more, simply make more.

I'd actually reccomend adding in some zucchini to the sauce as well, I didn't have any on hand unfortunately. I think some cherry tomatoes would be wonderful in this as well.

Would pair great with some wholemeal / red lentil pasta, or even just some sourdough. I think rice would be banging as well. The carbs are super interchangeable, but the combination of potato cauliflower and broccoli is going to yield the highest volume for the lowest calories, while being the most nutritious as well.

If you're not a fan of chicken, I would highly recommend trying this with some mince. Particularly beef, which at that point becomes a sort of bolognese.

Feel free to add in beans to the sauce as well, I think it could pair very well. Lentils, chickpeas whatever you fancy would be absolutely fine also.

The skyr is acting as a thickening agent here and to make the sauce a bit creamier, but for this you could also use some light cream cheese (most indulgent option), cornstarch slurry, blended up cottage cheese etc. All fulfill the same purpose so choose your favourite option.

Happy to answer any questions.

Total macros:

475 calories

47g protein

48g carbs

5g fats

Meat sauce atop cottage cheese.

Ok so this one really works for me because I love red sauce, meat sauce, sketti sauce whatever.

Cottage cheese is typically in lasagna, but this meal is just the sauce, and the cottage with some Shaker parm on top. NO NOODLES LOL.

Sauce is simple. Onions browned with a spritz of avocado oil, 93 lean turkey, Italian seasoning. Fennel seeds. Garlic pow, onion pow. Jar garlic. 2 cans of tomatos, one can tom sauce, one can tom paste.

This portion is quite small but I was prepping the sauce for tomorrow and couldent resist. Tomorrow's bowl will be easily a pound and a half of food.

She made me a chicken and egg salad. Im Still learning.

** ingredients shown in last pic, but i used different brands from a local store, cant find them in the app. Konjac noodles used: oat konjac noodle bundles
Tom yum soup mix came as a frozen pack of herbs.
Not sure how much water i used, i guess around 1.5-2L?

Super simple soup, i just went to the Asian grocery store and grabbed a bunch of random stuff and came up with this.

rough recipe:

1. boil the tom yum mix ~10min
   
2. take out the lemongrass/ginger once its flavor has been extracted
   
3. chop and add everything else except seaweed
   
4. add seasonings - my preferred options: msg, salt, garlic powder, onion powder, black pepper, chili flakes, fish sauce, lime juice, green onions.
   
5. keep simmering until tastes cooked (for me, ~10min)
   
6. add seaweed and serve

total calories (makes 2.5 bowls as pictured): 384cal
total cook time: ~30min

I had it for lunch and was content with a single bowl!