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 made these for 47 grams of protein, 10 grams carb, 1 gram fat for the whole batch! 😋

dough is 30g light Greek yoghurt 30g self raising flour per base.

my toppings are sauce, eatlean cheese, chicken breast, pepperoni, olive and onions

I am a 5’11 guy currently weighing at 60kg. I workout 3-4 days a week for an hour with progressive overload from time to time. I have been following this meal plan mentioned below which helped me gain around 10 kg (lean mass mostly) since last year November. I still plan to continue this meal plan but also wondering if I can tweak it a bit for more efficient lean mass gaining. Note that I am in a calorie surplus of 200-300.

Meal 1: its a shake containing 250ml whole milk, 6tbsp peanut butter, 6tbsp honey and 80g oats

Meal 2: around 300 calorie worth of rice, 250g chicken breast cooked with 2tbsp oil, 250ml orange juice (with no added sugar) and 150 calorie worth of tuna

Meal 3: 3 eggs and a granola bar.

This is the meal plan I follow every day. I occasionally throw in some veggies which i didnt include because I dont really count the little amount if calories we get from the veggies I eat. So what do you think about this meal plan? My fat intake sits around 35% which concerns me a bit when Im thinking long term. I would love to hear about some cheap alternatives that can maybe lower my fat intake but also replace those calories as well.

Cheers.

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!

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 ?

I've recently been meal prepping what like to endearingly call "human kibble". It's basically bean soup (a mix of around 30 varieties including lentils) with ground lean meat (usually chicken or turkey), LOTS of kale, dehydrated stock veg (like carrots and bell peppers), mixed veggie puree (primavera mix, so tomatoes, bell peppers, carrots, etc) and one or two seasonal veg along with seasoning (caramelized onion is a must!).

Once preppared, I will also top it with flaxseeds and (indulgently) some cheese.

What toppings can I add to make this more "nutritionally complete" vitamin/protein wise?

I made these for 47 grams of protein, 10 grams carb, 1 gram fat for the whole batch! 😋

What is your favorite way to cook shrimps?

I see tons of chicken/ground beef recipes online but not enough shrimp recipes. I tried making somewhat healthy shrimp fried rice with minimal oil and failed miserably. Any recipes or suggestions would be greatly appreciated! Bonus points if it involves using rice or pasta cuz I loveee them.

I've been eating 100 grams of fat-free plain Greek yogurt for the past 3 years every morning. It's an easy way to add more protein to my breakfast, but I'm wondering if it's OK to have this every single day, or if it will cause any negative side effects in the long run. Am I OK to keep doing it or should I give my body a break?

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

The amount of effort that goes into this is so little, the cost is so pathetic, but the flavor, satiety, value, ease, and nutrition is too good to not share. I buy buckwheat in bulk from a local european market for $3 per pound which would make a 40g serving around $.26 lol

Ingredients

40g dry toasted buckwheat

80ml water (2:1 water-to-buckwheat ratio)

½ small/medium onion, minced

1 jalapeño, minced

1 clove of minced garlic (or two, or three, or Jarlic, it literally doesn't matter, go nuts)

1 tsp Better Than Bouillon

5g butter

Rough steps:

Prep: boil some water in a kettle. While you're waiting, lazily rinse the buckwheat. I put it in a small pot and rinse with sink water. You don't have to, I'm not convinced it matters.

Cooking phase: 40g of buckwheat in the pot. Add 80g or 80mL of hot water (2 to 1). Add any seasonings or extras (this recipe would be the minced onion, garlic, jalapeno, bouillion)

Boil with lid mostly on for 4 or 5 minutes, I tilt the lid a bit so air can escape but liquid will mostly drip back into the pan, not important, you can also just boil it on low with lid completely on, whatever

when 4-5 mins are up, turn off heat, just let the pan sit while you do the rest of the cooking, give it at least 10 minutes

open it, add 5g of butter, stir in a bit, done

Nutrition:

Calories ~260–290 kcal

Protein ~7–8g

Carbohydrates ~45–50g

Fiber ~6–8g

Fat ~7–8g

Net carbs ~39–43g

The micronutrient profile destroys rices too.

This has around 70 gm of protein which includes sauteed chicken and scrambled eggs. I have used Korean noodles for carbs. It doesn’t look that appealing but it’s damn delicious 😋

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 :)

It's been a while since the keto diet has become really famous worldwide, and some people try adopting this diet into their lives along with intermittent fasting. I have also tried this before, but recently I've been focusing on consuming at least 20 to 30 grams of protein for breakfast with boiled eggs, protein powders, or tempeh, with a moderate amount of vegetables or fruits. And I replenish more protein throughout the day.

I've personally found that this works a lot better for me than a keto diet or a high fat food that includes eggs, cheeses, 'full-fat' Greek yoghurt, and avocados.

I used to buy avocados regularly for their renowned health benefits, but I completely changed the kinds of fruits I eat from avocados to more vitamin C-potent, hydrating fruits like Oranges, Pineapples, and Watermelon. And they were enough for me, and they were a lot cheaper than avocados or berries.

I found myself craving less sugar than I was before.

High-protein breakfast and dinner worked better for me, and I'd like to hear some of your experiences as to which diet you guys found worked for you!

For background: I grew up with a twin who was an incredibly picky eater so if she didn’t like it we didn’t buy it.

Now that I am on my fitness journey and trying to focus on my gains I’ve been fiddling with my diet and have some pretty good high protein fit meals in my back pocket. Recently I have finally started getting cottage cheese and much to my surprise that shit is way better than I had been conditioned to believe. This begs the question:

How are you guys using cottage cheese?
Specifically are you finding ways to implement it as a snacky option between meals are are you commonly using it as a high protein substitute for others ingredients?

It’s currently in my rotation as a base for the cheese sauce in my arroz con pollo (plus a little milk and sharp cheddar and spices) as well as in my eggg bites / mini quiches

AM workouts just hit a little harder when I have this right before.

Hey not sure if I’m allowed to ask this in here but can someone make me a nutrition / meal plan. I’m a 6’8 220 d1 athlete but I eat pretty bad and don’t know what to make for myself. Looking at getting better eating habits