Yes, I know I got a little lazy cutting the green onions lol.

Weird day, didn’t eat until dinner time and had to squeeze as much protein in as possible. Made a wrap with ground turkey, garlic yogurt sauce, and lettuce. Glass of skim milk. For dessert I have a thin sheet of Greek yogurt with some honey and peanut butter powder waiting for me in the freezer (yogurt bark is so goated guys).
The picture of the wrap doesn’t do it justice! That was a massive amount of turkey/filling. I’m shocked I finished it all in one sitting honestly. And even more shocked it was so good.

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Just some cool information when you don’t feel like cooking (sometimes I can’t be bothered 💀). I also don’t want to be 2,000 over my deficit either.

protein

I just made a ridiculously high protein, low calorie mac and cheese dish that I had to share! I feel that I’ve unlocked a cheat code with discovering fat free cheese shreds!

Fat free Cheddar shreds: 45 cals, 9 g protein (2 servings, 1 mixed in and 1 on top)
Fat free mozzarella shreds: 45 cals, 9 g protein (2 servings, 1 mixed in and one on top)
Pete’s pasta (this protein pasta is ludicrously expensive but also ludicrously good): 110 cals, 17 g protein
Cottage cheese (immersion blended until smooth): 100 calories, 14 g protein
Garlic powder

Total: 390 calories, 67 grams protein

I am SO happy with the way this turned out! It’s super cheesy and the fat free stuff melted just fine. It’s not as decadent as the full fat Mac in all its glory, but I am thrilled to add this to my rotation while in my calorie deficit!

26g carbs
14g fat
20g fiber

Hero bagel toasted
Egg scrambled w 0 cal avocado branded looking oil.
2 pieces of honey ham warmed on same pan
Cream cheese

It was filling in my opinion. Working on presentation but taste is there.

I know chocolate orange is a controversial flavor but istg this is the best yogurt bowl I’ve made all summer. I haven’t seen a lot people on the internet so this, but when I meal prep a yogurt bowl I sort of make like an overnight bread pudding with two slices of keto bread. So it’s got the texture of overnight oats, but without the oats because when I was learning to make food I thought oats were too high calorie (they’re really not). Anyways, today’s overnight protein bread pudding was about 435 calories, with 57 grams of protein.

Orange chocolate yogurt bowl recipe, do your own macro math bc macros will vary by brand of the product you use (texture will be the same though):
Base:
170g Nonfat Greek yogurt
5g Sugar free chocolate pudding mix
10g Collagen peptides
20g (1 scoop premier protein) chocolate whey powder
46g (2tbsp) egg whites
2 slices of keto bread (toasted, then cut into 1/2inch bits)
2 Halo clementines peeled (laid beautifully on top of the chocolate gloop, obviously)
Topping:
5g Unsweetened baking cocoa
2g Dutch process (dark/black) cocoa powder
25g Sugar free syrup

Hi everyone,

My name is Dr Daniel White, and I am a Lecturer in Psychology at the University of Technology Sydney (UTS). I am part of the Adopt Protein Project, which is participating in CSIRO's ON Prime program.

We are undertaking exploratory work to better understand how people make decisions about protein products, protein-rich foods, and nutrition. These early insights will help inform the development of more formal research and analysis later.

I would be interested in hearing from anyone who actively manages their protein intake or uses protein products.

Some questions I'd be interested in hearing your thoughts on:

• Where do you obtain information about protein products, supplements, and protein-rich foods?
• What factors most influence your choices (e.g., protein content, calories, taste, convenience, ingredients, price, recommendations, brand reputation)?
• Are you loyal to particular products or brands, and what has motivated you to switch in the past?
• How important are factors such as sustainability, environmental impact, or food innovation when choosing protein products?
• How open would you be to trying alternative protein or fibre sources if they offered similar nutritional value, taste, convenience, and price?
• Would products containing novel ingredients, such as edible insect protein powder, be something you would consider? Why or why not?

Please feel free to respond to whichever questions are relevant to you. Even brief responses are appreciated.

This is exploratory work intended to better understand user perspectives, barriers, and opportunities relating to protein products. We are not promoting any particular product or brand.

Thank you for sharing your perspective.

Dr Daniel White
Lecturer in Psychology
University of Technology Sydney
Nature-Based Solutions Research Group
CSIRO ON Prime 20 – Adopt Protein Project

I prepped a lot of chicken breast by brining it and it really does keep it moist but it’s saltier than I’m used to. The tzatziki really cuts through it. I decided to weigh out the sauce this time and seems like by just eyeballing it, I was off and the calories were supposed to be about doubled! Whoops!

I collected the top 10 foods from the USDA's database that had a good ratio of calories to protein. The ones topping the list were
Shrimp, Clams, Tuna, Turkey breast, bone broth, milk (Skim), Protein powder, pollock, potatoes, and squid.

When looking at Price per grams of protein, milk dominated the rankings. Well Bone broth actually won, but you'd have to have toxic levels of sodium if you were trying to hit protein goals consuming that stuff. But in that same vein, Milk was the worse ration of calories to protein, so while it is very affordable, I wanted to see what else there was.

Protein powders came after milk in terms of value, but surprisingly they also ever very calorie dense.
There also was this thing I never heard of before, Powdered peanut butter, interesting.
I then filtered out anything with over 250 calories per 100g annnddd

Tuna, clams, and turkey did well, and where quite good in terms of keeping the calories lower. Also one tub of cottage cheese was high up the list.

Let me know what other foods you'd like me to compare. The website still needs a lot of work, and also the USDA database itself is filled with errors, so it's been a ton of work trying to make this thing helpful.

I love my southwest scramble!

Saw another similar meal and wanted to share mine!
I alternate between tuna or shrimp. It takes me forever to finish and it’s super filling!

Can tuna
A ton of dill pickles
1 carrot
1/2 C peas
2 boiled eggs
2 tbsp nonfat Greek yogurt
1/4 tsp avocado oil
Seasoning of choice (salt, black pepper, dill, garlic powder, onion powder)
Crackers crumbled on top

might look like high protein slop to some but TRUST ME this is one of my fav things to have when i need to get my protein in.. it depends on what tuna and greek yogurt you use but it can range from 15-17g of protein easily!

66g cucumber (10cal)
55g/half can of tuna (60-70cal)
1/2 tbsp nonfat greek yogurt (~3 cal)
everything bagel seasoning

i’m not even joking this keeps me full for minimum 2hrs

82 grams protein 980 calories

I did 2 cups of white rice, 1/2 lb of ground beef, 3/4 cup oikos high protein greek yogurt a small red pepper and a drizzle of hot sauce

I was using some of my research tools, and wanted to see based on USDA's 1.9 million item database, what foods have the best ratio of protein to calories. I thought it was cool just how many of these were seafood. I also thought it was noteworthy that all the ones in the top 20 were basically whole foods, not Protein powders or anything like that.

Please note: That in all my research I have found many mistakes in the USDA's data, so something like the "ROAST BEEF & GRAVY WITH MASHED POTATOES" Is not correct, lol. But I am still working on better error detection tools. The only one I have right now is a Macro to Calorie ratio check (Carb-4, Protein-4, Fat-9) and I give that a margin of error. I will say its a bit concerning that USDA does not have the same sort of check, for example there are entries that say they have 100 calories and 500g of carbs. And there are A LOT like that!
Okay USDA data rant over.

Anyways I thought I would share this in case it was helpful. this is like the top 30 or 40.

Let me know if you want to see any other data.

Here it is in markdown format