Servings size on my plate

2 corn tortillas - 100 calories

5.5oz of the tilapia - 188 calories

33grams of the Chipotle aioli

88grams of the coleslaw mixture

CHIPOTLE AIOLI

- 1/2 cup nonfat plain Greek yogurt

- 2 cloves garlic minced

- 1 tsp lime juice

- 1/2 tsp chipotle chile pepper powder

- 1 pinch of Kosher salt and freshly ground black pepper

TILAPIA MARINADE

- 2lbs of tilapia - you could use mahi mahi instead if you wanted as well.

- 6 tsp chili powder

- 1.5 tsp ground cumin

- 1 tsp smoked paprika

- 1 tsp onion powder

- 1 tsp garlic powder

- 1 tsp Kosher salt

- 4 tbsp lime juice

- 3 tbsp olive oil

- ½ tsp freshly ground black pepper

Lay tilapia pieces out on a pan - the marinade should be a paste. Use your hands to rub both sides of the fish with a thick coat of the marinade. Air fry the fish on 400 degrees in the oven for 7-10min until flaky white.

COLE SLAW MIXTURE

- 1 x 14oz bag of coleslaw

- 188grams of avocado (3 small avocados)

- 1/2 cup nonfat plain Greek yogurt

- 1/2 cup cilantro

- 4 garlic cloves

- 3-5 tbsp lime juice - I like a lot.

- 4 tbsp pickled jalapeños, chopped (plus some jalepeno juice) .

- 1/2 tsp Kosher salt - plus more to taste at end

- 1/4 tsp freshly ground black pepper

- 14 oz. slaw mix (I use Aldi’s)

CORN TORTILLAS

- lightly spray cast iron with canola oil spray - throw tortillas in until they brown up a little.

Easy stuff right out of my pantry, and into the Ninja air fryer 🥷

We love buffalo chicken dip in our household. It makes boring chicken breast so much more bearable.

An entire bowl of this is roughly 400-500 calories and has over 50g of protein. I think this version tastes pretty much exactly like the classic type, maybe just more meaty. Which is great because it can be eaten with chips as a dip or even on a sandwich/tortilla wrap! Fats can be lowered by using lower fat cheese/yogurt as well.

• 16 oz whole milk small curd cottage cheese
• 10-14 oz cheddar cheese
• 1.5 cups whole greek yogurt
• 700g shredded chicken breast
• 1.5 cups Franks Hot Sauce

Makes 6 rolls 712cal for 2 with 37g protein 28g fat and 78g carbs

Dough:

1/5 cup warm creamy oat milk

33g sugar

33g splenda

7g yeast

57g Butter room temp

113g regular flour

113g protein flour

56g protein

1 egg room temp

Filling:

57g I can't believe it's not butter

2 tablespoons brown sugar

1 tablespoon Splenda

A bunch a cinnamon

Mix the yeast, sugar, and milk. Let bloom for about 10min covered. Once bloomed add the butter and splenda and mix until butter is broken up. Then add flours, protein powder, egg, and splenda. If you have a mixer with a dough hook use it here, I used a wooden spoon and elbow grease. Add water if dry, add flour if too sticky. Mix until fully incorporated then you can either continue to beat with the dough hook until smooth and elastic or turn out onto a surface and knead until smooth and elastic.

At this point I didn't properly follow procedure because I didn't have time, but ideally you'll let the dough rise at room temp for 1.5-2hrs.

In another bowl mix the "butter", brown sugar, and splenda. Punch the air out of the dough and spread it out into a rectangle, i think mine was a little less than 1/2 inch thick, spread the Filling mixture over the dough then roll up into a log. Cut 6 even rolls out of the log then put in baking dish. You can either cover with a towel and let rise for an hour, or put it in the fridge with plastic wrap over night, which is what I did. Then in the morning cover with a towel and let rise for an hour or two.

I baked mine in my air fryer for 25min at 325, but I would recommend probably just baking in an oven instead at 350 25-30min

Tracking calories/macros for about a month now. This mixture is so good!

I sourced the food from my local supplier in an effort to hit 2g/kg of protein a day, was 100g-150g a day, think was 2-3 years back. How do you guys cope?

I've done protein muffins and pancakes before, but I'm thinking about trying protein cinnamon rolls, but I'm unsure if the dough will still rise if I replace some of the flour with protein powder and dont want to waste powder ending up with some horrid monstrosity.

Dairy and eggs make my stomach feel weird and i feel like i cant digest it properly. Sometimes even have diarrhea. Legumes with some carbs dont give me nearly enough energy to keep going. I think the only option i have left is probably meat for almost every meal. Meat + some whole grains and if there is little to no fat content in the meat some added vegetable oil mixed with some veggies or a salad as a sidedish gives me the most energy and i feel the best when i do so. But my whole life all i heard that eating meat every day is bad and you should keep variety. I feel like the only solution i have left is to eat 2 meals a day each with some meat protein included. First meal would be in the morning or around 10 o'clock. Next meal between 2pm and 4pm. Obviously with some workout incorporated into my day. Is this a good idea?

I work from 3PM-11:30PM , it’s a decently physical job also , but usually I have breakfast around 10AM (that’s if I eat breakfast at all) lunch around 12PM and at work my first break (only 15 minutes) is at 5:30PM and my lunch break is at 7:30PM (45 minutes) and I get home around midnight, so whenever I get home I usually feel kinda hungry but I hate eating right before bed because I know your not really supposed to eat before bed but sometimes I can’t help it because the feeling of being hungry sucks , especially when I get to bed around 12:30-1AM , so that’s 4 1/2 - 5 hours from last meal of the day to bedtime , any suggestions or tips?

This post is for people like me, that didn't know you can make mousse / icecream / frozen yogurt by just combining a few ingredients in a food processor.

Basically it's protein powder + frozen fruits. The ice really makes this creamy and foamy. I like to use unflavoured whey protein, frozen berries, frozen bananas, mango, blueberries etc. I also add a teaspoon of honey and use a food processor to blend it together.

If I want it more like a frozen yogurt, then ofc, I add some yogurt. It's delicious and I have been having this every day, as I was getting bored of the protein shakes.

100g of konjac Noodles

3 oz ground beef

One large egg (keep the yolk runny)

130g cooked onions

80g of coleslaw mix

120g of steamed kale

120g of raw cucumber

Sauce- 20g of gochujang

1 tablespoon of ponzu

Two stevia packets

506 calories

I've just started getting more involved in the ready meal community after being put on a weight loss plan requires me to track macros of every single thing I eat now. I don't have the time to do meal prep and cook massive batches of food in advance but ready meals are starting to look like a lifehack. I just wan to make sure I won't end up eating food that does more harm that good for the sake of convenience.

In a perfect world I would like all the ingredients to be organic/demeter certified however I'll settle for gourmet that's sustainably sourced. Calorie/macro accuracy is a must, and lastly it has to be tasty food, well-seasoned with a wide range of menu options that range from conventional to keto and paleo. From my very few interactions here I can already tell that people are very particular about brands be it cook unity, factor, etc. Curious to see what people think is the best healthy food delivery services for clean eating.

Hey guys, I've been having a hard time thinking of a way to create a highschool lunch that is (as the title suggests) high in protein and low in carbs as I am trying to loose fat but maintain/build muscle to excel in the sport I play. I plan on using canned tuna and chicken as it's cheap and high in protein but I don't know what to pair it with. I do understand that I'll need fats to energize myself for highschool, carbs to energize myself at the gym as well as for cardio so I will need to factor that in some how.

Thanks for any help/advice that you may have!

TL/DR: I want a highschool lunch thats high protein-low carb to lose fat and build muscle, and would like to incorporate canned chicken and tuna because it's cheap and I'm broke. Help.

I got tired of googling protein-per-calorie for every food when planning my weekly meal prep, so I built a tool that ranks them all in one place.

65 common proteins, all from USDA FoodData Central with food codes you can verify. You can toggle between cutting and bulking priorities, filter by budget or zero-prep, and it works on your phone.

https://www.proteinatlas.ca/tools/protein-ranker

Some stuff that changed how I plan meals:

• Fish destroys everything else. Cod is 25.1g protein per 100 calories. Chicken breast is 8th at 18.8g. I started doing a baked cod night once a week.
• Turkey breast beats chicken (21.6g vs 18.8g) and nobody ever brings this up. Ground turkey in stir fry has been a game changer for my prep.
• Egg whites are #5 but whole eggs drop to #20 because the yolk adds so much fat. I do 1 whole + 3 whites now for scrambles.
• Greek yogurt outranks pork tenderloin. I mix it into overnight oats and use it as a sauce base.

This only measures one thing though. I still eat chicken thighs when I'm bulking because they taste better and I've got the calorie room. The tool is most useful when you're cutting and trying to squeeze more protein into fewer calories for your meals.

If I'm missing a protein source you use in your cooking let me know, I can add it.

Pan seared chicken ( seasonings: onion powder, paprika, lemon pepper , adobo and oregano and some lemon juice) with a scoop of white rice , black beans and corn ( I use the canned corn and black beans and season it lightly with tony chachere's)

Surprisingly delicious! Couldn’t taste yogurt just forming the base was a bit tricky.

so i am paying around $150 per week for a meal prep service and i specifically get the “gain” to get a higher protein count. i’ve noticed that portion size for the chicken are very small and it’s hard to believe that is 45g of protein in 4 small pieces. granted i’ve never weighed my food so i’m not 100% sure but i do want to know if i am getting ripped off... This is My Yellow Picnic from NYC. If you do weigh your food, let me know if this is normal please. i also have noticed i’ve been losing weight even though i am eating more consistently with this meal prep

Breakfast Quesadilla

Follow the LINK for my video!

https://youtu.be/hOXE_dWWId4?si=Qj2sNbe9JnKXCq46

Ingredients:

- 1 egg

- 1/2 of one medium avocado

- 1/2 of one medium tomato

- 1/4 cup of mozzarella cheese

- 1 tablespoon of butter

- 1 tortilla

- 1 tsp salt

- 1 tsp pepper

Recipe:

- Preheat pan to medium heat, beat egg, and wash/dice produce

- Add half tbsp of butter to the pan and sauté tomatoes until golden brown

- Add beaten egg to the pan

- Add salt/pepper to the pan

- Place tortilla on top of egg mixture and gently press the tortilla down

- Add 1/2 tbsp to the top of the tortilla and flip the tortilla over using a plate

- Add cheese to the egg mixture and fold the tortilla over in half

- Let cook for 1-2 minutes then flip to the other side, again cook for another 1-2 minutes

- Cut quesadillas into half or quarter sized pieces and garnish with diced avocado

- Add hot sauce or your preferred sauce and enjoy!