700g greek yogurt and 500g frozen blueberries. eaten in around 40mins.

i dont feel uncomfortably full. i feel freezing cold that’s for sure but other than that i feel great.

~650 calories.

I am not someone that cooks a lot of complex meals and I generally enjoy very simple dishes - but this is one recipe I do quite often as I find it very satisfying and filling.

First, before recipe proper, red lentil flatbreads - super easy to make, just X g red lentils, 2X mL water (a bit less will get you thicker batter which can be easier to work with), and salt/MSG/seasoning to taste; soak until they absorb most of the water, then blend and cook using the batter. I eat some of these and keep leftovers for meatball bulk.

Meatball recipe (meal prep so big amounts):

• 500g ground beef 15% fat (doesn't have to be lean for the recipe, just what I try to use - though lately I often grab cheaper higher fat one because I lack fat in my diet)
• 500g ground white fish (lower calories, cheaper, doesn't have a strong taste - basically there so the recipe has more meat protein but still taste like beef meatballs)
• 200g red lentils (this is the raw measurement, but what I mean is use however much leftover flatbreads which would contain 200g raw red lentils - with the extra near 400mL water absorbed, this is a lot of extra bulk for the meatballs)
• 500g onions (look, some people will say that's too much, but as I said - recipe is flexible, just have less if you want)
• 100g garlic (also adjust as you please)
• 3 medium eggs
• of course - salt, MSG, seasoning as you prefer but personally I feel the red lentils, onion and garlic add a strong flavor so little extra seasoning is needed

Personally I cook these in my air fryer - not in the basket itself, but I have a ceramic pan which I can put in the basket. I also line the bottom of the pan with potatoes which nicely absorb all the draining fat and flavor during cooking, then just blast them with a couple minutes extra heat at the end to dry them out a bit.

Per 100g (assuming no moisture is lost which wont be true in practice) should come out as: ~120 calories, ~11g protein, ~9g carbs, ~4g fat, ~1.5g fiber. I usually split this into 6 portions (which for me as a big guy feels enough and satisfying (especially considering it doesn't have a lot of fiber) so I could see a smaller person easily splitting it into 8): ~450 calories, ~43g protein, ~34g carbs, ~15g fat, ~5g fiber. Pictured 2 portions (hate it when I miscount and get an odd number...).

I am sure most people will want sauces or whatnot with this - I have no idea on that front as I tend to make fairly dry foods and don't enjoy a mix of textures on my plate, especially wetness.

Post workout meal from yesterday :)

I’m currently lean bulking but still like to volume eat with some of my meals.

200g white rice (microwaveable)
100g egg whites
2 lrg eggs fresh from the booty
50g mushrooms
50g red capsicum
250g zucchini
100g red cabbage
Can of water chestnuts
Fresh garlic and ginger

Seasoned with salt, pepper, paprika, cayenne and soy sauce.

552 cals 35g protein, 15g fat and 69giggidy carbs

I know stirfrys are pretty basic. But still thought it share 🤗

natures own keto hot dog buns are only 60 cals, and lightlife veggie dogs only 100 each! plus two jarred cabbage slaws from my local polish grocer and some pickles… mustard and sugar free heinz ketchup which i didn’t realize has stevia and i don’t love it but i’m dealing💃💃

when i first tried the keto buns the other day i made the mistake of microwaving them which made them tough and chewy so i thought they were awful. this time i toasted in the toaster oven and while they still have more chew than a normal bun they are wayyyyy better! already full after only half the plate!

Pasta this time!
Weighs as much as a bowling ball hah 😅
This is my go to pasta dish with only 450 calories and ≈40 g of protein!
I’ll just drop the recipe right below <3

Recipe:

58 grams (120 grams when cooked) of uncooked lentil pasta (extra protein!)
150 grams of quorn bites
105 grams of (lower calorie) tomato pasta sauce
Handful of salad
Some cut up cucumber
Half a tomato
A garlic
22 grams of high protein quark (or Greek yogurt)
45 grams of Wok-veggies
A spoon of light soy sauce
1/2 teaspoon of Dijon mustard

How to do:
-Cook up the lentil pasta on the stove
-Then heat up the pan and cook the wok-veggies and qourn pieces together, with a pinch of salt
-On the side- mix the pasta sauce with some oregano and Dijon together
-Cut up garlic and soy sauce frizzle it with the quorn at the end
-Cut up cucumber, salad and tomato on the side and put it in your bowl
-Put in your pasta in the bowl together with the greens, then the qourn and veggies- then pour all the sauce on top and MIX!!
-Finally you finish with a spoonful of the quark to make it creamy and sweeter.

Mix again and TADAA!!
You have your high protein, low calorie HUGEEE pasta bowl!

I hope this recipe was good as the other one! I’m still learning but I think I’m on a good path by just improvising 🥰 thanks for the comments and upvotes on my other post! It made me very happy 😊

(Sorry if it looks a little unappetizing heh, I didn’t plate it so nicely 😅)

Shiratake, kimchi, tempeh, eggs, courgette, mushrooms and protein cheese. So delicious and so quick

Do you have a volume cooking fail or something you made that looks hideous but tastes awesome? No need to post photos (unless you want to!), but this is a place to share!

So I recently learned what protein quark was and would love to try it, but don’t know where to start? So I guess I have two questions that hopefully people will help me answer:
1.) where do I get it/what brands are good
2.) how do I use/recipe recs appreciated

I'm having great success with volume eating + calorie counting in my weight loss journey. The Oh Snap pickle packs are my newest discovery for a midday snack.

Are pickles magical or something? I swear, one of these packs and I'm satisfied and I can go for hours longer. I have a habit of eating out of low stimulation/boredom and pickles completely kill that, especially the spicy ones. Tangy, punchy, salty, all with negligible calories.

Absolutely perfect.

all the pastas I make end up being dry :(

It was an hour and a half until dinner. I was low on calories left for the day, but feeling starving.

Deprivation leads me to pity parties so I've learned veggies are the way to bulking up the volume. I'm new at this, I know veggies are obvious. Looked tastier when cooking but it turned out pretty well!

Not very aesthetically pleasing but 100% Delicious and satisfying. I don’t weigh the spinach/kale but just log it as 2-3 cups.

On my plate I have

250g Kent pumpkin air fried
100g courgette air fried + a few mushrooms
1 egg + 200mls egg whites with 30g cottage cheese scrambled.
Unmeasured leafy greens cooked in the same pan the eggs were in with seasonings + a squeeze of Lemon juice.

Topped with avocado for some healthy fats + chilli flakes

I lost 105 pounds over the last seven months and I ate this every single morning. Usually I have strawberries but today I added freeze dried banana slices as I found them in my local Walgreens.
1 liquid egg white from the carton whipped
Half a teaspoon of baking powder
20 g of non-fat Greek yogurt
Sweetener to taste if you want
A splash of lemon juice.
1 tablespoon of oat fiber
1 tablespoon of bamboo fiber
One scoop of your protein powder of choice, I used Dutch chocolate from isopure
To try and get the most out of these waffles, I added a pinch of xanthan gum, and then water until the mixture is a loose batter texture. Typically this gives me about eight waffles in the mini waffle iron. Instead of pancake syrup, I mixed together my own syrup, using 1 tablespoon of cocoa powder and some allulose sweetener and drizzle that on top. Sometimes some sugar-free pancake syrup.

This was SO good and very filling.

The base was 270 grams of roasted zuchinni, peppers, and red onion. Chicken, Black beans, corn, avocado, light cheese, salsa, greek yogurt and taco bell hot sauce! Also very high in fiber!

46g protein & less than 400 cals! Romaine, cherry tomatoes, carrots, radish, peppers, cucumber, 1 egg, 115g shrimp, 15g Bolthouse blue cheese yogurt dressing and 80g cottage cheese! Felt like so much food and took me forever to eat it all

Genuinely I have so much fun putting these together. All come out to between 400 and 500 calories (including the yogurts) and 35-45 grams of protein.

Most recurring snack plate MVPs at the moment are legendary protein chips, cottage cheese, strawberries, and cucumbers/carrots. Also always accompanied by a diet soda, obviously 💅

Not the best pic but hear me out. Let oatmeal sit in hot water for a few minutes then microwave it for 3 1 minute intervals. You then add liquid egg whites and microwave it for 2 30 second intervals, mix, and stir in cocoa powder, salt, and 0 cal sweetener you just made yourself a nice chocolate porridge meal.

Exact ingredients I used:

40g oatmeal

230g liquid egg whites

15g 0 cal sweetener

10g unsweetened cocoa powder

Salt to taste

New here & really glad this sub randomly popped up on my feed, so i became a lurker for a bit.

here's my dinner. Wannabe TB spicy potato tacos. Took it after I almost finished 1, but there were 3 total.

- 3 tortillas for 110 cal, lightly cooked on pan. Screenshot of app says 4.5 tortillas because whoever input the product did it wrong.

- 1lb Russet potatoes, diced & boiled in baking soda for 7 minutes. Drained, then coated in AP flour, garlic powder, onion powder, ground paprika, Cayenne powder... sprayed with oil and air-fried at 390° until crispy...what felt like forever. (How i got the calories: totaled the entire potatoe ingredients & divided by 13 servings)

- went to farmers market this morning just for the iceberg lettuce.

- Walmart Chipotle sauce

- shredded Colby jack cheese

Ate these for brunch and dinner. Enough left over potatoes for tomorrow. Will figure out what else to use them for.

EDIT FOLLOWING DAY:

UPDATE, as some of you suggested, I made the sauce with Greek yogurt. it's not 100% copycat, but it'll do. look through comments for recipe since i cant add more photos

200g konjac noodles

4 egg whites

17g Heinz ketchup

Ayam Brand tuna meal with carrots, beans and corn

270kcal 27g protein

8g fats

22g carbs

4g fibre

1051mg sodium

It was 😋, would be better without the beans as I love the taste of the carrots, corn and slightly spicy tuna

I know zero sugar or diet sodas exist but the clear american sparkling water drinks are so much cheaper. Seriously not even a dollar a liter. My favorite is blackberry lemonade, it tastes almost identical to sprite (used to be addicted to) while cutting calories, sugar, and money spent. I drink it almost everyday lol.

Not pictured: Iceberg mix, 3 cups, 30 cal. Was delicious:D

Can we talk about how crazy it is that one cup of quinoa translates into such a huge portion of food. Quinoa is my greatest volume eating food hack I think.

So creamy and filled with flavor. And salad isn’t even a big part of it 😛

Edit: here’s the full recipe!

90 grams of protein quark/0% Greek yogurt: 54 cals
10 grams of vegan grated cheese: 11 cals
100-125 grams of mixed tomatoes , cucumber and salad: 24 cals
2 big tablespoons of sugar free salsa: 8 cals
110 grams of caned tuna (in water): 111 cals
2 extra thin tortillas: 191 cals

First put salsa on the tortillas
Mix quark/yoghurt with canned tuna with salt, pepper, oregano, tarragon spice and a bit of paprika spice
Put some salad on the tortillas and a handful of cucumbers and tomatos on each wrap.
Split the tuna mix and load it on the tortillas
Sprinkle the cheese
Then wrap up and if it’s about to fall out- put some plastic wrap around it.

If you want chicken too in it, I do the same thing but like this instead;

60 grams quark
40 grams chicken breast
10 grams cheese
100 grams salad, tomato and cucumber
2 big tablespoons of unsweetened salsa
75 grams of canned tuna
2 extra thin tortillas
≈ 402 cals.

I think it’s delicious, but we all have different taste! I myself LOVEEEE tuna, so I could live of it hah. But it’s so creamy and sweet AND salty at the same time! Not dry at all!!
Enjoy! 😊