Low Calorie High Protein Meals

...working sets 10–15 reps Low?High Cable Crossover 3 working ...sets 10–15 reps High?Low Cable Crossover 3 working ...meeting or exceeding protein target. • Meals are structured around high-quality protein sources. ================================================== RECOVERY... • Consistent training • Progressive overload • High protein intake • Moderate calorie deficit • Sustainable lifestyle changes...

... your diet preference: • Balanced • Low Carb • Low Fat • Ketogenic • Plant-Based Each setting... is the diet planner. Want high and low-calorie days rather than... fat, lean body mass, calorie intake, protein intake, carbohydrate intake, fat intake... scanner • Quick add macros • Copy meals • Favorite foods • Create custom foods...

... your diet preference: • Balanced • Low Carb • Low Fat • Ketogenic • Plant-Based Each setting... is the diet planner. Want high and low-calorie days rather than... fat, lean body mass, calorie intake, protein intake, carbohydrate intake, fat intake... scanner • Quick add macros • Copy meals • Favorite foods • Create custom foods...

... your diet preference: • Balanced • Low Carb • Low Fat • Ketogenic • Plant-Based Each setting... is the diet planner. Want high and low-calorie days rather than... fat, lean body mass, calorie intake, protein intake, carbohydrate intake, fat intake... scanner • Quick add macros • Copy meals • Favorite foods • Create custom foods...

... outdoor chores of rural living. Calorie count might be a little... healthier choices. More home cooked meals, less highly processed foods. Biggest... to a higher protein/lower carbs and sugars ratio in my meals. I was... the problem. Started going the high protein/low carbs direction. Started eating eggs ...

... recommend consuming it before meals or in the morning....tired due to low blood sugar or insufficient calorie intake, consuming ... Nausea Stomach pain Gas High sodium intake Electrolyte imbalance ...Honey Considerations​ Honey is high in natural sugars. People with...heart disease Have uncontrolled high blood pressure Follow a low-sodium...in fruits, vegetables, lean protein, whole grains, nuts, and healthy...

... recommend consuming it before meals or in the morning....tired due to low blood sugar or insufficient calorie intake, consuming ... Nausea Stomach pain Gas High sodium intake Electrolyte imbalance ...Honey Considerations​ Honey is high in natural sugars. People with...heart disease Have uncontrolled high blood pressure Follow a low-sodium...in fruits, vegetables, lean protein, whole grains, nuts, and healthy...

... recommend consuming it before meals or in the morning....tired due to low blood sugar or insufficient calorie intake, consuming ... Nausea Stomach pain Gas High sodium intake Electrolyte imbalance ...Honey Considerations​ Honey is high in natural sugars. People with...heart disease Have uncontrolled high blood pressure Follow a low-sodium...in fruits, vegetables, lean protein, whole grains, nuts, and healthy...

... recommend consuming it before meals or in the morning....tired due to low blood sugar or insufficient calorie intake, consuming ... Nausea Stomach pain Gas High sodium intake Electrolyte imbalance ...Honey Considerations​ Honey is high in natural sugars. People with...heart disease Have uncontrolled high blood pressure Follow a low-sodium...in fruits, vegetables, lean protein, whole grains, nuts, and healthy...

... recommend consuming it before meals or in the morning....tired due to low blood sugar or insufficient calorie intake, consuming ... Nausea Stomach pain Gas High sodium intake Electrolyte imbalance ...Honey Considerations​ Honey is high in natural sugars. People with...heart disease Have uncontrolled high blood pressure Follow a low-sodium...in fruits, vegetables, lean protein, whole grains, nuts, and healthy...

... recommend consuming it before meals or in the morning....tired due to low blood sugar or insufficient calorie intake, consuming ... Nausea Stomach pain Gas High sodium intake Electrolyte imbalance ...Honey Considerations​ Honey is high in natural sugars. People with...heart disease Have uncontrolled high blood pressure Follow a low-sodium...in fruits, vegetables, lean protein, whole grains, nuts, and healthy...

... week of, light wights, high reps, protein shakes and lots of chicken... fuelled by a sighificant daily calorie deficit. While I've gone down...suspect it's hard getting enough protein from non-meat sources... So, today's...ways you've got to love low carb - the weight falling... modest total quantities (large, infrequent meals) and supplemented with some less ... course is the beauty of low carb as I feel much ...

💪 LOW CALORIE. HIGH PROTEIN SNACK. Fuel your day the .... Each bar contains 15g of protein and 6.7g of fibre ... and keep you going between meals. These high protein snack bars are perfectly portioned... artificial colours, flavours and preservatives. Low calorie, tasty and easy to grab ... quick, tasty snack bar that’s high in protein and easy to enjoy on ...

... one 1500 calorie weight gainer shake, 3 to 4 small meals, and... 2 to 3 protein shakes per day... to 3500 calories per day Protein 200 g Carbs 400 g... my volume is too high or too low so I've been mixing... but it could be as low as 10 sometimes. Day 1... downs 4 sets 10-12 reps Low row 4 sets 10-12 reps...

... your diet preference: • Balanced • Low Carb • Low Fat • Ketogenic • Plant-Based Each setting... is the diet planner. Want high and low-calorie days rather than... fat, lean body mass, calorie intake, protein intake, carbohydrate intake, fat intake... scanner • Quick add macros • Copy meals • Favorite foods • Create custom foods...

... your diet preference: • Balanced • Low Carb • Low Fat • Ketogenic • Plant-Based Each setting... is the diet planner. Want high and low-calorie days rather than... fat, lean body mass, calorie intake, protein intake, carbohydrate intake, fat intake... scanner • Quick add macros • Copy meals • Favorite foods • Create custom foods...

... with HR, it was getting high for what I felt was... adding more carbs into your meals? Did you see the Western... with recovery. I use a calorie/macro tracking app at different ... a few weeks. I'm usually low carb, high protein. I found it just wasn't... were heavy every day. My calorie intake was around 2k every ...

... not better) by outsourcing our meals to others. It's more time... making a week's worth of high protein low carb burritos using wholesome ingredients.... So many benefits to this. Calorie control, convenience, cost savings, and ...

... your diet preference: • Balanced • Low Carb • Low Fat • Ketogenic • Plant-Based Each setting... is the diet planner. Want high and low-calorie days rather than... fat, lean body mass, calorie intake, protein intake, carbohydrate intake, fat intake... scanner • Quick add macros • Copy meals • Favorite foods • Create custom foods...

... your diet preference: • Balanced • Low Carb • Low Fat • Ketogenic • Plant-Based Each setting... is the diet planner. Want high and low-calorie days rather than... fat, lean body mass, calorie intake, protein intake, carbohydrate intake, fat intake... scanner • Quick add macros • Copy meals • Favorite foods • Create custom foods...

...claim to have 25g of protein in 330ml bottles, (158kcal) Yip..., there are loads of protein drinks (effectively yoghurts or milks) ...there with 20-30 grams of protein that pass the 1 to ... It really makes hitting any protein target quite easy if you ... amount of ‘high protein’ labelling of food and ready meals etc. that I... saw in Aldi, that is quite low calorie. It seems...

... meals a day at regular times with the emphasis on high protein, low sugar, low carbs and calorie... to @Eglesbrech for the hight protein suggestion... and details of such ... garden.   Whole meal.... 61g of protein, 30g of total sugars, 43g ...

Some days, balancing a business and family life means I literally have five minutes to figure out lunch. I end up either skipping a meal or grabbing something highly processed just for the convenience. What are your absolute best, nutritionally solid meals that require zero actual cooking? I'm talking about things you can throw together in under 5 minutes that still hit a decent protein goal submitted by /u/DangerousLab3558 to r/nutrition [link] [comments]

2100 calories, 152g protein, 193g carbs, 79g fat per day for 4 days. took me 1h 50min to prep everything - I'm trying to figure out the most efficient way to cook everything for the week. I'll have a couple lunch meetings so prepping for '4 days' works well for me. Doing all of this together with a workout 3-4 times a week. so far it's been pretty good, at least my weight scale app tells me my body fat is down 2% (from 18% to 16%) in the past 4 weeks. I know it's not accurate but the trend matters, and I think I'm finally down to the stubborn fat part... it's going to be slow from here This week's food: • Loaded sweet potato with spiced beef and beans • Creamy gochujang gnocchi with ground beef • Bulgogi rice bowl • Protein coffee cake with monk fruit (snack) • Strawberry protein mousse (dessert) ** the protein coffee cake... I didn't enjoy it truthfully. I had it after lunch today. recipes ↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓ Loaded sweet potato with spiced beef and beans Makes 4 servings 693 kcal · 40g protein · 66g carbs · 31g fat per serving 🛒 Ingredients 160g black beans, tinned, drained 1 chilli powder, to taste 40g mature cheddar, grated 1 cumin, to taste 800g sweet potatoes 600g beef mince (5% fat), 5% fat 100g avocado 1 (~0g) salt, to taste 1 (~0g) black pepper, to taste 1 smoked paprika, to taste 160g sweetcorn, tinned, drained Instructions Preheat your oven to 180°C (360°F). Allow about 10 minutes for it to come to temperature. Place the sweet potatoes in an oven-safe dish and bake at 180°C (360°F) for approximately 50 minutes, until completely soft when pierced with a skewer or knife. Heat a large pan over medium-high heat. Add the beef mince and cook, breaking it up with a spoon, until browned all over. This takes around 8–10 minutes. Add the smoked paprika, cumin, and chilli powder to the browned beef and stir to coat. Add the drained sweetcorn and black beans. Season with salt and pepper, stir everything together, and cook for a further 1 minute until warmed through. Once the sweet potatoes are baked, slice each one open lengthways. Spoon the spiced beef mixture evenly over each potato. Top with the avocado and grated cheddar, then portion into meal-prep containers. Creamy gochujang gnocchi with ground beef Makes 4 servings 556 kcal · 33g protein · 49g carbs · 25g fat per serving 🛒 Ingredients 1 cup (~226g) low fat cottage cheese 0.5 tsp (~1g) black pepper 2 whole (~30g) scallion, sliced, for topping 1 tbsp (~17g) white miso paste 2 tbsp (~30g) water, for beef seasoning 2 tbsp (~36g) gochujang 1 tbsp (~9g) sesame seeds, toasted, for topping 4 clove (~12g) garlic, crushed 1 tbsp (~14g) toasted sesame oil 2 tsp (~4g) ginger, minced 1 lb (~454g) gnocchi 2 tbsp (~32g) balsamic vinegar 0.25 cup (~59g) water, for sauce 1 tsp (~3g) gochugaru, Korean chili flakes, for topping 2 tbsp coconut aminos 1 lb (~454g) extra lean ground beef Instructions In a blender, combine the low fat cottage cheese, gochujang, white miso paste, and water. Blend until completely smooth and creamy. Set aside. Fill a large pot with salted water and bring it to a boil. Heat a large skillet over medium-high heat. Add the ground beef and cook, breaking it up, until browned and fully cooked through. Drain any excess fat if needed. Add the coconut aminos, balsamic vinegar, water, toasted sesame oil, black pepper, crushed garlic, and minced ginger to the cooked beef. Stir to combine and cook for another minute until fragrant. Once the water is at a full boil, add the gnocchi and cook for a couple of minutes until they float to the surface. Before draining, scoop out about 1 cup of the starchy cooking water and set it aside. Then drain the rest of the gnocchi in a colander. Return the drained gnocchi to the pot over low heat. Add the blended cottage cheese sauce and about three-quarters of the seasoned beef. Add a few tablespoons of the reserved pasta water and stir everything together until the sauce is smooth and creamy. Add more pasta water as needed to loosen the sauce. Bulgogi rice bowl Makes 4 servings 528 kcal · 41g protein · 65g carbs · 11g fat per serving 🛒 Ingredients 8 tbsp (~128g) soy sauce 2 whole (~220g) yellow onion, thinly sliced 1.33 cup (~247g) jasmine rice, uncooked, washed 2 tsp (~5g) black pepper 1.33 tbsp (~18g) sesame oil 1.33 tbsp (~28g) honey 2 tsp (~6g) sesame seeds 20 oz (~567g) eye of round beef, thinly sliced, shabushabu style 0.67 cup (~166g) beef bone broth 4 tsp (~11g) garlic, minced 2 whole (~30g) green onion, thinly sliced Instructions Thinly slice both the yellow onion and the green onion. Keep them separate — the yellow onion goes into the rice cooker, and the green onion is reserved as a topping. Rinse the jasmine rice under cold water, swirling with your hand, until the water runs mostly clear. Drain well. In a mixing bowl, combine the thinly sliced beef with the honey, minced garlic, soy sauce, sesame oil, and black pepper. Toss well to coat every slice evenly. Add the washed rice, beef bone broth, sliced yellow onion, and the marinated beef (along with any remaining marinade) to the rice cooker. Close the lid and cook on the standard white-rice setting for about 30 minutes until the rice is cooked through and the beef is tender. Strawberry protein mousse Makes 4 servings 258 kcal · 26g protein · 12g carbs · 12g fat per serving 🛒 Ingredients 920g plain Greek yogurt 40g sugar-free strawberry Jello powder, 1 package sugar-free 4 cup (~947g) boiling water Instructions Add 1 cup of boiling water to the Jello powder in a bowl and whisk until completely dissolved. Let the dissolved Jello mixture sit at room temperature for 20–30 minutes until it has cooled down but not yet set. Add the Greek yogurt to the cooled Jello mixture and whisk well until fully combined and smooth. Transfer to a serving bowl or container and refrigerate for at least 2 hours to set. Protein coffee cake with monk fruit Makes 1 serving 231 kcal · 49g protein · 4g carbs · 1g fat per serving 🛒 Ingredients 17g instant coffee 50g granulated monk fruit sweetener 300 ml (~308g) egg whites 60 ml (~60g) hot water 20g vanilla protein powder, for drizzle Instructions Preheat your oven to 180°C (355°F). Line a baking dish or loaf tin with parchment paper. Pour the egg whites into a large bowl and beat with an electric mixer for around 5 minutes until stiff peaks form. In a separate bowl, combine the instant coffee, granulated monk fruit sweetener, and hot water. Stir until fully dissolved and slightly thickened. Gently fold the coffee mixture into the whipped egg whites using a spatula. Work slowly and carefully to preserve as much air as possible — don't overmix. Pour the batter into the lined baking dish or loaf tin. Place in the preheated oven and bake for 12 minutes until lightly set on top. submitted by /u/TopRelationship8689 to r/fitmeals [link] [comments]

Hi everyone, I’m looking for some opinions because I’m utterly confused by what I’m seeing. Stats: Male, 22 years old 175 cm 86 kg Lift weights 5x/week Around 10,000 steps every day Diet: I’ve been consistently eating around 2,200 kcal/day. My macros are roughly: Protein: ~225 g Carbs: ~210 g Fat: ~55 g I track everything carefully because most of my meals come from a fitness meal service with listed nutrition. Based on chat GPT, claude and my activity level, my maintenance should be somewhere around 3,100–3,200 kcal/day, which would put me in roughly a 900–1,000 kcal daily deficit. Current protocol: Retatrutide: 4 mg/week HGH: 4 IU daily (started about 1 month ago) Despite all of this, my body weight has basically stayed at 86 kg. I’ll occasionally fluctuate up or down by a few hundred grams, but there’s been no meaningful drop on the scale. I know HGH can cause water retention, and I’ve also read that GLP-1/GIP/glucagon agonists can affect hydration and glycogen, so I’m wondering if that’s masking fat loss. My questions are: Has anyone experienced the scale staying the same for several weeks despite being in what seemed like a genuine calorie deficit? Could HGH-related water retention realistically offset visible scale loss for a month? Is 4 mg of Retatrutide simply too low for significant weight loss, or should appetite reduction alone still produce noticeable results if calories are actually controlled? Any insights, personal experiences, or evidence-based explanations? I have access to pharma grade HGH and reta with batch specific COA. submitted by /u/pizzawhore-_- to r/BodyHackGuide [link] [comments]

My mother and I split the plate and the pint. 400g of French Fries and a pint of ice cream (split in half.) Creami Base Recipe = 250 Calories (125 for half) • 360ml Fairlife 2% • 15g PEScience Gourmet Vanilla • 1/4 tsp Xanthan Gum • 10g Splenda Monkfruit • 10g Lakanto Allulose + Monkfruit Fries = 300 Calories (150 for half) • 200g Potatoes • Few Sprays of Oil • Air Fry for 20 minutes at 400, mixing 4 times total throughout submitted by /u/thomas_commus to r/ninjacreami [link] [comments]

First - no, my pics aren't AI, or even AI edited. Please remember that humans **ARE INDEED** still capable of creative artistic expression and quality photography. 😄 I use a 10+ year old photo editing app to adjust contrast, brightness and hue if needed and usually use a "blur paintbrush" tool to manually soften the background so the food is showcased. I never touch/edit the food or plate itself. 😄 Now... on to my meal comments! :D Managing nutrition and/or weight goals doesn't have to equal suffering!!! AT ALL!!!! Look at this gorgeous, delicious, filling breakfast absolutely PACKING in the protein and fiber!!! Super satiating, satisfying, warm, sweet, and absolutely delicious!!! This breakfast was my first time trying sugar free maple syrup and folks - I could tell NO DIFFERENCE at all!!! It was great! I used the Maple Grove Farms brand - 10 calories for 2 tbsp and I didn't use nearly that much (so didn't even bother including it in the macros). Used Lewis Bread white bread (35 cal per slice), sprinkled with a bit of Lakanto powdered sugar (zero cal, taste just like the real thing!) and viola! Gorgeous, delicious, LOW CALORIE, HIGH VOLUME breakfast!!!! This is the type of meal that puts managing nutrition and weight goals on EASY mode!!! I'm definitely not suffering! For the French Toast, follow whatever French Toast recipe you like best, but this is what I used and was the perfect amount for these slices. :) · 1 egg · ½ cup egg whites · 2 tbsp milk (I use my store's knockoff brand of the Fairlife skim milk) · Cinnamon and mineral salt (sorry, I didn’t measure! Measure with your heart. Ha) Preheat your griddle to medium low. Mine at 325 was perfect, griddles vary so adjust as needed. Dip your bread sliced into the egg mixture then place on griddle and bake until golden on first side. Flip and repeat. Sprinkle with Lakanto Powdered Sugar substitute (or your preferred replacement) and Maple Groves Farm Sugar Free Maple syrup (or your preferred replacement). ENJOY!!!!!! TIPS: · Use a container that is barely bigger than your bread slices!!! If you have one of those Tupperware containers for sandwiches that are almost the exact size of bread slices, those work great! I happened to have a flat bottom glass bowl that was just the right size. · If you have a container that doesn’t spread the mixture out too much, you can dip/dunk the bread in where it is actually submerged, literally UNDER the surface… OTHERWISE, a good portion of your spices, floating on the top, are just going to stick to your first slice you dip. · When you take your French toast slices off the griddle, put them on a cooling rack (I use the toaster oven rack) for at least 60-90 seconds to cool off just a bit. If you put them directly on the plate, steam will form between the toast and the plate and make the toast soggy. :) submitted by /u/KathyEatsSmart to r/Volumeeating [link] [comments]

I'm officially crashing out and it's not for the reason I anticipated. I'm going crazy, because I'M SO HUNGRY. The pic is my food total for one day. ~1700 calories. ~180g protein. ~120g carbs. ~60g of fat. Plus an unspecified amount of ketchup. And a sub 100cal sweet treat every day. I've been gradually slipping into worse and worse eating habits since highschool. Dietary choices were a BIG factor in that. I don't so much overeat, as I do calorie pack. So I really wanted a total reset back to my healthier dietary preferences. So I thought I'd make it simpler on my brain and just make the same exact thing for every meal every day in the week. Tbh, it sounds crazy, but the repetitiveness is NOT what's getting to me. Its the HUNGER. IM SO HUNGRY. I DON'T GET WHY. By all my calculations I should be fine!!! For reference, my height is 5' 9.8'' ~ 5'10", my weight is 285, I'm 25f, and diagnosed with PCOS/PMOS which is a metabolic disease affecting insulin resistance in the body. I've also maintained my weight within a margin of 5-8 lbs for the past 12 months. I started taking 500mg of metformin for my incredibly bad insulin resistance about 1 year ago too. It tripled my piss poor energy levels and eliminated my brain fog, but recovering from the severe anemia I had also played a part in all that. I also think 1700 calories is really low, BUT. I got a body composition analysis done last week that placed my bodyfat percentage at 51% and my basal metabolic rate at about 1750 calories a day w/o exercise. Which came as a SHOCK. It wasn't a clinical exam, so I fully expect some inaccuracies. But considering my bodyweight and height, I expected around 2000+, since obese people have additional muscle from carrying around all the fat... Except I DON'T because PCOS literally ATE all of my muscles. Bc it was undiagnosed and severe for 5+ years. AND I threw in enough of a calorie and protein deficit to land me as clinically MALNOURISHED with blood results signifying chronic lack of protein. Y'all I was eating once a day. Only the most random shit too, because I HAD NO ENERGY to cook BECAUSE I HAD NO BLOOD AND NO GLUCOSE GETTING INTO MY CELLS. AHHHHHHHHHHHH ANYWAY. I am eating so much whole food?? Fiber from the broccoli, carrots, spinach, and potato skins. SO MUCH CHICKEN. and I even boil the potatoes which raises their water content/volume and I add in whatever juice comes out of the chicken and broccoli back into the mashed potatoes. The only thing I roast/decrease volume for, is the carrots. I also drink a LOT of water and spearmint tea. My diet also has 3 Tablespoons of olive oil a day. And afai remember, fat also helps with satiation after meals?? I'm not eating a low fat diet?? I mentioned I'm a low volume eater, right? It was kinda hard for me to eat so much starting this diet, and it still takes me more than 40 minutes to finish eating my meal. So I expected I'd be full and satiated for a good while after eating, but tell me WHY I'm STARVING only TWO HOURS after I eat???? I'm actually going crazy. I'm so hungry. My stomach is hollow and empty and I want to cry. I didn't get enough sleep bc normally I can take it. But WHY. I'm eating FIBER. PROTEIN. FAT. I started going to the gym right before starting this diet. Which COULD be the problem, but there's no way I significantly changed my metabolism with just an hour of vigorous exercise 3x a week. Prior to this diet, I had been starting every workday with zero breakfast and 1 coffee with a metric fuck ton of sugary fatty creamer. So I went cold turkey off of that, but tbh I'm neurodivergent so caffeine has never really affected me properly. Its the sugar that gave me energy boosts. I also never drank coffee on weekends or my day off. I also upped my water consumption by 2-3 cups on top of my usual moderate dehydration levels. But I'm not drinking the 120+ oz that's recommended for my bodyweight. I'm just. SO hungry. I also have been sleeping sufficiently!! Ik that's important too but I just don't get it. It feels like as soon as I eat, I'm full for an hour and then my stomach gradually starts calling for more. I'm going crazy. I can't stop thinking about food. My gyno wanted to start me on a glp1 bc metformin didn't help my weight, (but I also wasn't trying at all at the time, and she led me to believe it was a weightloss medication... Which I've now been re-educated on the facts.) and when I was feeling lazy prior to joining my new gym, it felt like a good idea!! But I've since done research and am feeling motivated to put on muscle... So I was starting to lean AWAY from the idea. But now..... The food noise. If it can help maybe I need it.... Idk man. I'm like, at work, eyes wet. Fighting the hunger clawing at my stomach bc I go on break in 15 minutes and can eat my last meal of the day. I'm also AT A GROCERY STORE. AND MY COWORKERS BROUGHT IN HOME MADE COOKIES. I'm genuinely cryingggghhhhh. I also have a doctor's appointment next Monday, so I'll be bringing all this up there, but this is my interim crashout to strangers/void. submitted by /u/pleasedont-dostalkme to r/diet [link] [comments]

Hab Meal Prep etwas durchgespielt glaub ich und vor allem etwas übertrieben haha Wollte schon immer Meal Prep machen, weil es kaum etwas gibt, das mich mehr stresst als die tägliche Frage, was man nach der Arbeit kocht, dann das kochen selber, sauber machen usw. . Aber habs nie durchgezogen aus Faulheit. Letztes Jahr dann mit Fitness angefangen und direkt mit einer Diät gestartet mit ca. 1500kcal pro Tag und das war dann die endgültige Motivation, mit Meal Prep anzufangen, weil ichs sonst nicht hinbekommen hätte. Am Anfang habe ich die typischen Fitness-Gerichte gemacht. Also Reis mit Brokkoli und Hähnchen, basically die klassischen Variationen aus Reis und Chicken usw. Aber das war ich ziemlich schnell satt und fands langweilig Also habe ich einfach angefangen einfach ganz normale Gerichte zu kochen, die ich normalerweise auch essen würde unabhängig von Fitness/Diät oder sonst was. Nur mit etwas weniger Öl, etwas mehr Protein usw. Und ich muss sagen, ich habe komplett überschätzt, wie viele Kalorien so Gerichte in der Regel haben. Ich bin inzwischen nicht mehr im Cut, aber keines der Gerichte hat mehr als 750 Kalorien und gleichzeitig um die 40 g Protein. Das heißt, ich könnte diese Gerichte mit ein paar Low Calory Anpassungen sogar während eines Cuts essen. Würde die durchschnittlcihen Kalorien pro Gericht wahrscheinlich problemlos auf 650–700 drücken können, wenn ich wollte. Deswegen echt keine Ahnung, warum so viele Leute in der Fitness-Bubble nur diese schrecklichen Fitness-Gerichte essen, die niemand freiwillig essen würde, wenn er nicht ins Gym gehen würde. Das war definitiv eine meiner wichtigsten Erkenntnisse nachm ersten Meal Prep Batch. Also einfach einfach „normale“ Gerichte zu kochen. Für mein Mittagessen preppe ich diese High-Protein-Burritos. Und zum Frühstück mache ich entweder Overnight Oats oder einfach ein normales Frühstück, wenn ich zu faul war, die Overnight Oats vorzubereiten. Für meine zweite große Meal-Prep-Runde habe ich Folgendes gekocht, ist alles auf dem Bild Abendessen / Hauptgerichte: 12x Hünkar Beğendi (türkisches Gulasch auf geröstetem Auberginenpüree) 5x overcooked und trockene Lasagne 6x Butter Chicken 6x Lachs auf Orzo-Risotto 4x italienisches veggie Ragù mit Linsen, Kichererbsen und Gnocchi 6x Gefüllte Hühnchenschenkel auf Polenta (Pilic Topkapi) 6x Kartoffel-, Bohnen- und Fleischeintopf (Taze Kuru Fasulye yemegi) 5x Palak Paneer 6x Kichererbsen-Fleisch-Eintopf (Nohutli et yemegi) 6x Türkische gefüllte Kohlrouladen (Lahana Sarmasi) ca. 6x Ćevape (ungefähr 50 einzelne Stücke) 14x Pizzateig 24x Pastasaucen = insgesamt 106 Hauptgerichte / Abendessen. Auf dem Bild sieht man weniger, weil ich schon einiges gegessen habe. Mittagessen: 9x High-Protein Chicken Chipotle Burritos 9x High-Protein Hackfleisch-Bolognese-Burritos Das Ganze hat ungefähr 5-6 Tage gedauert. Hab meistens gegen 16 Uhr angefangen und bis etwa Mitternacht gekocht. Bin ein extrem langsamer Koch und mache nebenbei noch andere Sachen. Wenn ich morgens früh angefangen und effizient gearbeitet hätte, hätte ich es wahrscheinlich in 3 vollen Tagen geschafft. Also ein Wochenende wahrscheinlich. Ich habe meistens versucht, immer zwei Gerichte gleichzeitig zu machen, die unterschiedlich gekocht werden. Also ein Gericht im Ofen und eines parallel auf dem Herd, um Zeit zu sparen. Wie lange reicht das Ganze? Was Abendessen bzw. Hauptmahlzeiten angeht: Ich esse diese Gerichte ungefähr 5x pro Woche. Würde sagen im Schnitt 1x pro Woche auswärts und 1x pro Woche koche ich trotzdem frisch zu Hause. Die ~100 Portionen reichen also wahrscheinlich etwa 20 Wochen bzw. 5 Monate. Die Burritos esse ich ungefähr 4x pro Woche (2x als Lunch im Office, 1x etwas anderes zum Mittagessen). Und wenn die Burritos langsam leer werden, mache ich einfach nochmal eine neue Batch mit 12 Stück. Meine Erkenntnisse fürs nächste Mal: Nicht so faul sein und richtig verpacken/einfrieren. Einige Gerichte haben Gefrierbrand bekommen, besonders die Pastasaucen. An einem Freitag anfangen und generell früher am Tag starten, damit es nicht wieder 5–6 Tage dauert, sondern nur 3 volle Tage von morgens bis abends. Alle Zutaten, Makros, Kosten usw. aufschreiben. Ich weiß zwar, dass ich ungefähr auf 650–800 Kalorien und mindestens 35 g Protein pro Gericht komme, aber ich habe nichts dokumentiert und kenne deshalb die genauen Makros der einzelnen Gerichte nicht. Wieder mal einfach zu faul gewesen. Mehr Pizzateig machen: Ich habe auch einen Pizzaofen und bin ein kleiner Wannabe Pizzaolo. Aber kam vorher nie auf die Idee das mit Meal Prep zu kombinieren. Und dabei klappt es soooo gut. Einfach aus dem Gefrierschrank holen, über Nacht in den Kühlschrank legen und am nächsten Tag ist der Teig perfekt ready. Selbst 2 Stunden bei Raumtemperatur reichen und er backt perfekt. Hab leider trotz Pizzaofen aufm Balkon nie viel Pizza gegessen, weil die Teigvorbereitung usw immer so nervig ist. Aber so ist es super easy. Quasi wie TK Pizza nur Deluxe Vielleicht etwas weniger Hauptgerichte machen und dafür wieder mehr Desserts / Beilagen. Bei meiner ersten Charge hatte ich viele High-Protein-Cheesecakes, Muffins usw., aber diesmal habe ich den ganzen Gefrierschrank mit Hauptgerichten vollgestopft. Jetzt vermisse ich es irgendwie, einfach einen guten Snack oder ein Dessert aus dem Gefrierschrank zu holen. Kosten pro Gericht würde schätzen zwischen 2,50 - 3,50€. Ich mach mir jetzt für die nächste Charge nen Plan. UNd habe ja ca. 4-5 Monate Zeit zum Nachkaufen. D.h. ich weiß dank des Plans was ich für die nächste CHarge brauche und kaufe jetzt in den nächsten 4 Monate immer wenn ich Angebote sehe die nötigen Zutaten ein und pack sie in Gefrierfach. So ist das Ganze eigentlich immer recht günstig submitted by /u/M0ruk to r/FitnessDE [link] [comments]

Hey everyone! I’ve been really happy with my meal rotation lately and it’s been a huge part of helping me stay consistent with my calorie goals and continue making progress on the scale (down 52 lbs since November). A big reason this has worked for me is finding recipes I genuinely enjoy cooking and eating. Going from eating out every day to cooking at home was a pretty major shift, and since I absolutely hate meal prep, having a handful of dishes I can throw together quickly has made things much easier. Most of these meals take around 30 to 45 minutes, and by reusing a lot of the same ingredients across recipes, I’ve cut down on food waste, prep time, and grocery shopping headaches. I also have a pretty big appetite, and one of my biggest pet peeves with online recipes is when they look amazing but the macros are based on tiny portions. These meals are all high-volume and really filling, so I can eat satisfying portions while still staying on track. My wife loves them too (especially the lentil soup), and cooking dinner has honestly become something we both look forward to. They also make great leftovers for lunches. Below are the meals in order of the photos, along with calories and macros. You could probably make some of these even lower cals if you have access to fat free sauces. Chicken Stir Fry Serving size: 365g 292 calories — 33g protein, 8.8g fat, 23.7g carbs Usually served over 200g cooked white rice (+260 calories) Chicken & Red Lentil Soup Serving size: 416g 358 calories — 29.9g protein, 38.2g carbs Served with fresh cilantro, dill, parsley, and lemon yogurt (+48 calories) Soy Honey Garlic Salmon Serving size: 152g 272 calories — 25.7g protein, 15.4g fat, 9.8g carbs Usually served with 125g cooked white rice (+195 calories) and 100g steamed green beans (+37 calories) Greek Marinated Chicken Plate Chicken serving: 121g 205 calories — 33.6g protein, 7.4g fat, 1.5g carbs Served with: 125g Yellow rice: 156 calories — 3.1g protein, 1.5g fat, 31.5g carbs 45g Tzatziki: 25 calories — 2.1g protein, 1.2g fat, 1.3g carbs 135g Greek salad: 176 calories — 6.3g protein, 13.8g fat, 8.2g carbs 50g steamed green beans (+18.5 calories) Southwest Chicken Salad Serving size: 300g 406 calories — 48.2g protein, 12.1g fat, 27.4g carbs Pan Sauce Chicken with Mushrooms Serving size: 223.7g 336 calories — 33.6g protein, 18.4g fat, 6.4g carbs Usually served over 200g white rice (+260 calories) Chicken Fajitas Serving size: 198.7g (two large tacos) 229 calores — 34.9g protein, 6.8g fat, 6.4g carbs Served with: Diego Sourdough Wraps (2): 200 calories — 2.9g protein, 3.3g fat, 22.0g carbs 40g Sour cream: 93 calories — 1.4g protein, 8.7g fat, 2.6g carbs 57g Salsa: 16 calories One quick note: the rice and addons aren’t included in the headline serving sizes, but I listed the portions and calories for how I usually plate each meal below. You can easily scale them up or down depending on your goals and appetite. Hope this helps anyone as much as this has helped me. Happy to share recipes or cooking tips if anyone’s interested! EDIT: It took me a while to write out all the cooking instructions and export the ingredients from MacroFactor, but I’ve finally put together the recipes above into a printable PDF for everyone who asked. Just a quick disclaimer: I’m not a dietician and nobody has formally reviewed this, so there may be some mistakes or inaccuracies. If you notice anything that seems off, feel free to let me know and I can update it. Hope you enjoy! Recipe link: https://drive.google.com/file/d/1sxDQVR3gf_2Q2dG0dLM7f8YoS27d1QuZ/view?usp=sharing submitted by /u/Famous_Buddy_1137 to r/1200isplenty [link] [comments]

Trying to hit 95g protein inside 1200 calories and the math almost requires me to eat chicken breast, egg whites, and Greek yogurt on rotation forever. I've hit the numbers. I just can't stomach doing it another week. There has to be a way to do this with some actual variety. What are you eating that fits the constraint without feeling like you're fueling a marathon you're not running? submitted by /u/Latter-Giraffe-5858 to r/1200isplenty [link] [comments]

Hey r/MealPrepSunday, I’ve been meal prepping consistently for about 5 weeks now and it’s honestly been the biggest gamechanger for my diet. So much more focus on things that really matter to me and no mental load anymore in regards to eating, tracking, hitting macros. My routine is super simple: Saturday: groceries Sunday: cooking Mon-Fri: fully covered No "what should I eat?", no random junk, no daily tracking stress. Funny enough: Not having meal prep stresses me out more now :D Current setup (with high protein pasta): Breakfast (French Toast Bake - lasts until Friday): ~500 kcal 36g protein / 54g carbs / 14g fat Lunch + Post-workout (same meal twice): Protein pasta + blended roasted veggie sauce + chicken ~940 kcal 95g protein / 86g carbs / 21g fat Dinner (Burrito bowl, no rice): ~770 kcal 72g protein / 40g carbs / 33g fat Daily total (incl. snacks + coffee + intra workout): ~2600 kcal ~240g protein Last week I made the same dishes but with lean minced beef. While swapping to chicken this time it increased my protein intake. Therefore could have used regular pasta for a bit more carbs. A learning for next week ;) Biggest benefits for me: Zero mental load during the week Consistent nutrition without relying on discipline Can focus fully on training A few other things I learned: Cooling food quickly is key → I spread things like rice or chicken on a baking tray to cool fast I keep components separate (pasta / sauce / meat) → better texture when reheating Meals for Thu/Fri go into the freezer → no issues with freshness Curious: What are your go-to meal prep meals that still taste good after a few days? Recipes: French Toast Bake (5 servings): What you need: A medium bowl A whisk A baking dish 250 ml egg whites (you can also use whole eggs instead – tastes better but more calories) 40 g flax seeds (optional, I use them for fiber) ~7 g baking powder (about 1/2 packet) 120 g protein powder of your choice (simple flavor like vanilla works best) 400 g sweet bread / brioche (I usually use pre-made brioche, but any soft bread works) 200 ml milk (I use protein milk, but regular milk is totally fine) 2 whole eggs (or 6 whole eggs if you skip the egg whites above) 300 g frozen berries (any frozen fruit works, blueberries are great) Instructions: Cut the brioche into cubes (or just tear it apart) and spread it in the baking dish. You can grease the dish beforehand, but you don’t have to. In a bowl, mix: ground flax seeds (grind them beforehand if possible) eggs + egg whites protein powder baking powder milk Whisk everything until smooth. Pour the mixture evenly over the bread in the baking dish. Add the frozen berries on top. Cover and let it sit in the fridge overnight. Next morning: Bake at 150°C convection (≈300°F) for about 35–40 minutes. Done 🙂 Tip: Let it cool for ~30 minutes before cutting it, otherwise it can get a bit soggy. I usually eat one piece fresh and put the rest into containers for the next days. ---- Burrito Bowl (5 servings) Ingredients: 800 g chicken breast or 600 g lean ground beef 6 whole eggs 250 ml egg whites 5 cloves garlic 1.5 large onions 2 bell peppers (any kind) 3 cans kidney beans (drained) 2 cans corn (drained) 4 tbsp ajvar (or any mild red pepper spread) 2 tbsp tomato paste 150 g shredded cheese ~25 ml olive oil Spices: smoked paprika sweet paprika cumin cayenne pepper salt & pepper Step 1 – Veggies: Dice the peppers, chop garlic, and drain the beans + corn. Put everything into a large bowl, add olive oil and spices + tomato paste, then mix well. Spread onto a baking tray and bake at 200°C / 390°F (top & bottom heat) for about 25 minutes. Stir once or twice while baking. Important: Once done, transfer everything into a cold bowl or onto a cold tray so it cools down quickly. Step 2 – Meat: While the veggies cool, cook your chicken or ground beef in a pan with a bit of oil. Use the same spices as above. Once done, also let it cool down (I spread it on foil or a tray). Step 3 – Eggs: Make scrambled eggs (just salt & pepper, or mix them in the same bowl you used before to pick up leftover spices). Let them cool briefly on a plate (they cool the fastest anyway). Final assembly: Put everything into your meal prep containers. Top each portion with: ~2 tsp ajvar ~50 g shredded cheese Done 🙂 ---- High Protein Pasta (5 servings) This is a super simple, meal-prep friendly pasta with a roasted veggie sauce. Ingredients: 800 g chicken breast (or lean ground beef) 800 g high-protein pasta (or regular pasta if you want less protein) 260 g onion 50 g garlic (whole cloves, just cut the tops off) 500 g tomatoes 300 g bell peppers 175 g cream cheese (low fat works fine) 80 g parmesan ~40 g olive oil Spices (to taste): salt & pepper paprika (sweet + smoked) chili flakes or cayenne Step 1 – Roast the veggies (sauce base): Roughly chop: onions tomatoes bell peppers Put everything into a baking dish. Add olive oil and spices. Place the garlic cloves (whole, just tops cut off) on top. Bake at 180°C convection (≈350°F) for about 60 minutes. Step 2 – Blend the sauce: Transfer everything into a large bowl. Add: cream cheese roasted garlic (squeeze it out of the cloves) Blend everything until smooth using an immersion blender. Let the sauce cool down. Step 3 – Pasta + meat: Cook pasta very al dente. Then rinse with cold water to stop cooking (important for meal prep). Cook chicken or ground beef in a pan with some oil + spices. Let both cool down separately. Step 4 – Combine: Once everything is only hand-warm (not hot!), mix: pasta sauce meat Then portion into containers. Important tips (this makes or breaks the result): Never put hot food into closed containers → condensation + texture issues Always let everything cool down before combining Slightly undercook pasta, otherwise it gets mushy when reheated For longer storage: freeze later-week portions Notes: Chicken will push protein really high → you can reduce it or use normal pasta I skip extras like herbs to keep it simple Works great for multiple days and reheats really well 👍 submitted by /u/Norayfara to r/MealPrepSunday [link] [comments]

Just wondering if there's any fellow frugal folk who try to maintain a high protein diet with relatively low calories. I'm averaging about £200-£250 a month for myself alone. I shop in Lidl primarily, I cook all my own meals from scratch and I'm a fairly decent cook. I'm trying to cut the costs where possible and just wondered if anyone has tips or ideas I may have overlooked? A lot of the money spent goes on things like large packs of chicken breasts, beef mince (occasionally turkey, chicken or pork mince if reduced or in sale) eggs, egg whites, bacon medallions,yogurt, fruit, veg etc. submitted by /u/Zealousideal_Line442 to r/UKFrugal [link] [comments]

Got back from gym and had literally no energy to make an actual meal. I fell back on Oikos Triple Zero for the 15g of protein with some cut up fruit in it because it was the easiest. Looking for ideas for any high protein super low effort meals that I can pull out when I'm desperate. Protein shake? Some other canned good? Cottage cheese? I dont care what it tastes like as long as it's low calorie and high protein. submitted by /u/StepInternational865 to r/1200isplenty [link] [comments]

This weeks low calorie high protein meal prep. A recipe I kind of pieced together from a couple different one. This is my Caesar salad for Lunch and buffalo chicken and rice for dinner meal prep. Salad is Caesar salad with cucumbers, cherry tomatoes, red onions topped with croutons and 2 tbsp of Caesar dressing. Dinner is basmati rice, chicken thighs and a thick sauce made out of no fat cottage cheese, cream cheese, wing sauce and ranch seasoning. I weight out each ingredient as I make it lunch is about 250 calories and dinner is about 650 calories. Ingredients for the salad, sauce and chicken/rice meal are in the pictures besides the seasonings. This makes 7 servings of each besides the sauce makes 12 servings submitted by /u/JUICEBOX523 to r/MealPrepSunday [link] [comments]

I've been trying to make more enjoyable meals that make me feel like I'm eating regular food, haha. Everything was delicious. submitted by /u/thelegendofmalamute to r/CICO [link] [comments]

I’m planning on going to Sam’s Club for the bulk of it. I’m trying to exercise, build muscle, and lose weight, so high protein calorie dense meals are definitely my priority. Low carb is due to insulin resistance. Edit: So many amazing ideas, thank you all!! I hope all of this information can be useful to others as well. I love this community hahah submitted by /u/fruitbum to r/EatCheapAndHealthy [link] [comments]

I’ve seen a lot of great meals on this sub, but as a guy more invested in staying lean + keeping muscles, I’m running out of ideas of what to make… and was hoping if you guys have some suggestions. I plan on taking 140g-160g of protein everyday, and here is what I’ve tried so far: Low fat greek yogurt with fruits Chicken breast (or thighs once in a while) with different carbs (rice, potatoes, pasta, oatmeal) I can’t think of other meals where I can 1) stay under 1500 calories and 2) hit a high protein meal. Do you guys have any suggestions?? It’s getting really boring after 4 months… I am not a fan of tilapia/fish also. submitted by /u/itsrichardparkerr to r/1500isplenty [link] [comments]

I am an “ex-binge eater” extremely high volume eater, I’ve been fairly successful in defeating my BED and losing 115+ lbs through mindful eating, high volume low cal meals, and exercise. Looking for more ideas on high volume low cal meals because lately I’ve really been struggling bonus points for protein. submitted by /u/Seraphymz to r/EatCheapAndHealthy [link] [comments]

I’m a 225 pound male who just finished gaining 20 pounds of mass after an extreme weight lifting season and want to look like a Greek god for Halloween. I’m now in the cutting season for my goal and with a month to do so, I should hit my goal of looking like a Greek statue with my training plan. Problem is, diet. Never been keen on it. What are some good low calorie/fat and high protein foods? Trying to keep 150g of protein a day and stay under 1500 calories is quite the challenge. submitted by /u/Paragon-Hearts to r/EatCheapAndHealthy [link] [comments]

submitted by /u/wesevans to r/MealPrepSunday [link] [comments]

I do meal prep Sundays and am on a high protein/kinda low calorie diet. I usually cook a bunch of chicken to eat throughout the week in various forms, but still needed protein shakes/bars to hit my goals. A few weeks ago I decided to make a pot of chili. I did it while I'm prepping my marinade, marinating and what not. I had generally made chili in the slow cooker which I now think is kind of a waste of time when it can be done so quickly on the stove. Holy smokes. For such little effort, you can have loads of healthy, high protein, low calorie, entirely customizable food to eat all week! My last batch consisted of: 2 lbs 90% lean ground beef 1 can chickpeas 1 can pinto beans 1 can black beans 2 10oz cans rotel 3oz tomato paste 1 small can diced jalapenos 1 whole yellow onion 1 green bell pepper 1 red bell pepper 3 tbsp pre minced garlic (I know, I know) Edit: Forgot I squeezed half a lime into it and also poured like 1/4-1/2 the lager I was drinking in there. Otherwise, No liquid necessary although it's a thick, chunky chili which is how I like it! Spices: Cumin, chili powder, oregano, smoked paprika, cayenne, fresh cracked salt and pepper. The list seems long, but seriously, all you do is chop an onion and two bell peppers, then it's all opening cans. The little amount of work for so much tasty and healthy food kinda blows my mind. I fill five smallish tupperwares with chili to grab and go for a 10 AM breakfast at work. Have a smallish cup of chili during lunch with my main dish (chicken sandwich, lately). Last night for dinner I chopped up one of my pre-cooked chicken breasts and put it on a salad, with a side soup of.. chili! If you lift or exercise at all, protein is very important for rebuilding torn muscles and other functions. Customization: If you don't like ground beef or want a more lean meat, you can sub it for turkey or chicken (chicken has that protein boost as well). Here is a great turkey blackbean chili that's even more simple to do. I did this one two weeks ago. You can do 3 beans, one bean or no bean! I've made a three meat chili that just had ground beef, cubed chuck roast and ground pork. No beans about it. I personally prefer beans for their own health benefits you don't get from meat. Anyway, just wanted to share this for any meal preppers out there! Edit to add: this is a pretty meat heavy chili, which is how I like it. You can do this same recipe with 1lb, 1.5lb or 2lb ground beef depending on how much you like. Just change your amount of seasoning appropriately! :D Edit 2: Some people have pointed out this isn't "low carb" because of all the beans and they are right. It's hard for me to lump complex carbs and processed carbs together, so when I think carbs I usually think bread/processed grains/chips etc. What you can do about that is: don't add beans! Or just add chickpeas, or just pinto beans, or black beans! Just one can. It will still be fine without them, just even more meaty. A way to fluff it up and keep it low carb is to add more of another kind of meat (breakfast/italian sausage, chuck roast cubed into 1in cubes, chicken). Sorry for the misinformation on the carb department. Also, you can dice up some mushrooms! Personally, I still think this recipe is a little on the low to mid range carb wise since it's mostly meat, haha Edit 3: just adding more good ideas: if you get bored with it, you can make it into a quesadilla! Slap some on a tortilla and put some shredded cheese on there. Boom! Another edit: someone PMd me for instructions and since I typed it all out on my phone, figured I’d post it here: Dice the yellow onion and green and red pepper. Set aside. Put 2 tbsp olive oil into a large pot and heat on medium. As the diced onion and garlic. Cook for 3-5 minutes. Add beef and red and green pepper. Stir occasionally until meat is browned. This should only take ten minutes or so. While this is going on, start opening cans. And if you want and aren’t drinking already, open a beer. Add the rotel, jalapeños, beans, tomato paste.. just like everything that was in the cans I guess. Now seasonings: 1.5 tbsp cumin 1 tbsp chili powder 1-2 tsp oregano 1-2 tsp smoked paprika 1/2 tsp cayenne 12-15 cranks cracked salt and pepper Let me know if I forgot one something. Splash a little beer in there. Squeeze lime in there if you have some. Do you have any ingredients left? Let me know. They should probably be in the pot by now though! Stir occasionally so it doesn’t burn to the bottom of the pot. Let simmer for like, 1-2 hours on low-med heat after cooking on med for like ten-15 minutes. Serve immediately or let cool in the fridge overnight and eat it all week! It’s tastier the next day imo FINAL EDIT: I've gotten SO MANY awesome tips in this thread! It intentionally was just meant to be an FYI about how well chili lasts a week and is a good meal for a sunday prep, I never intended to even add a recipe and only added my last one on a whim. I can't wait to try all the tips you've given! Thanks, chili bros! submitted by /u/DothrakAndRoll to r/EatCheapAndHealthy [link] [comments]

This is a 1 month bare bones meal plan for someone who is very active (bikes to work, endurance runner, manual laborer). It is high in calories and protein, but low in fruits and vegetables. Spending an extra $5/week or so on some fruits/vegetables would be a good idea if possible. This is for a single person who does not mind some repetition in meals. I accounted for the cost of doubling recipes to make enough for the week when needed. This plan also assumes that you have a pretty well stocked spice pantry already (does not account for that cost), and access to a pressure cooker. Without a pressure cooker, recipes can be adapted, but will take more hands on time and/or cooking time. Breakfast Week 1: Oatmeal Week 2: Homemade Yogurt Week 3: Peanut butter and banana toast Week 4: Hard Boiled Eggs Lunch Week 1: Green Bean Potato Salad Week 2: Lentil Salad Week 3: Buffalo Chicken Week 4: Burritos Dinner Week 1: Pulled Pork BBQ and Spicy Red Lentil Pasta Week 2: Butter Chicken and Chili Week 3: Creamed Tuna on Toast and Red Beans and Rice Week 4: Beef Pot Roast and Curry Roasted Squash and Chickpeas Shopping List (Prices are from my Aldi and a local Indian market, some rounded a few cents) 4 dozen eggs (5.54) plain yogurt (3.62) peanut butter (7.12) 2 bunches banana (1) 2 loaves bread (2) Steel cut oats (3.88) 1 lb. dry black beans (1) 5 lb rice (5) cheddar cheese (4) green onions (2) taco sauce (1) flour tortillas (1) 1 lb brown lentils (2) 4 lbs carrots (2) celery (4) asparagus (1) radishes (2) lemon (1) 2 bags lettuce (4) parsley (1) 6 lb. chicken (4.74) onions (2) buffalo sauce (1) 5 lb potatoes (4) 1 lb green beans (2) anchovy (1) 4 lb pork shoulder (7.16) 2 gallons whole milk (8) 1 lb red lentils (1) 1 can tomato sauce (1) 2 cans diced tomatoes (2) parmesan cheese (1) Pasta (1) butter chicken sauce from Aldi (3) 1 lb dry kidney beans (1) butter (4) 2 cans tuna (2) frozen peas (1) 1.5 lb dry red beans (2) 1 lb sausage (2) 1 bell pepper (1) 1 lb dry chickpeas (1) 2 butternut squash (8) cilantro (1) Beef chuck roast (13) Total: $124.16 submitted by /u/RapidRadRunner to r/EatCheapAndHealthy [link] [comments]

I recently published a comprehensive guide for people who have never heard of the keto diet or want to know more. This was very well received on /r/keto and I'm sure /r/fitness would benefit as well from this information because diet is one of the most powerful and effective changes we could make to manage our health. I tried to do my best to make sure I portrayed this diet in a responsible, well-rounded manner with all the pros/cons so here goes: Link: All About the Keto Diet: A Beginners Guide Edit: The post was removed due to some self-promotion rules. SO I must adhere to them by probably summarizing the content of a 9000 word article. Okay so here goes: What is the ketogenic (keto) diet? The ketogenic diet is not intended to be a temporary diet for weight loss, although it works great for that, but it is more of a lifestyle change where you consistently and drastically reduce the amount of carbs you ingest. It not only makes you burn fat for energy (more on that below) but helps you become very aware of how rampant and ubiquitous carbs are in this day and age. Why is it called ketogenic? The word ketogenic is made up of two words: keto- and -genic. The prefix “keto-” is short for ketones. The suffix “-genic” is the same as genesis, which refers to “the creation of something” So the word ketogenic literally means the “creation of ketones.” Ketones are created from the break down of fat for energy when the body doesn’t get enough carbs. When the body is creating ketones, it is said to be in a state of ketosis where fat becomes the main source of fuel for energy rather than sugar (glycolysis). What the fuck are ketones? Ketones are like water-soluble fat molecules that can cross the blood-brain-barrier and provide energy for the brain. There is this myth where people say that you MUST eat carbs because the brain can only survive off carbs or glucose. What they don’t know (or conveniently forget to mention) is that the brain operates perfectly on ketones as well. Think of them as the 4th macronutrient after carbs, protein and fat. How is ketosis achieved? Ketosis is achieved by practicing strict carbohydrate restriction consistently. The general limit is about 25-50grams of net carbs a day which is far lower than the typical 200-300grams most people ingest per day. (Net carbs are carbs minus fiber.) Those carbs must be replaced with healthy fat sources. It takes a few days for ketosis to actually occur because you have a glycogen supply to get through initially, but one can reach ketosis faster if they exercise. Note: One can also reach ketosis if they starve themselves completely of all foods, but that is not ideal or recommended. What we're after is not starvational ketosis but nutritional ketosis which is achieved in the same fashion by simply restricting carbs. What are the benefits of being in ketosis? The promises of a ketogenic diet are quite impressive: Helpful for metabolic syndrome (obesity) and preventing diabetes Increased meal satiety and appetite blunting. This diet is more satiating than a low-fat diet and tends to makes it easier to avoid caloric overconsumption. Greater rate of fat loss due to state of ketosis rather than glycolysis. Note: You literally become a fat-burning machine. Reduction or complete elimination of Type-2 Diabetes (Reduction in insulin resistance) Reduction or complete elimination of hypertension (high blood pressure). Improved lipid fat profile: LDL (the bad cholesterol) particle size increases which is a good thing. (The smaller ones cause more damage.) The SIZE of LDL particles may be more important than concentration of LDL cholesterol. Recent studies have shown independent relationships of levels of LDL size to risk of heart disease. Prevention of various cancers and reduction of cancer growths. The mitochondria of cancer cells are damaged and require 200x the normal amounts of glucose to replicate at rapid rates. They cannot utilize ketones and cannot survive in ketosis without the presence of excess glucose. Possible treatment for Alzheimers. (another study) Possible treatment for Parkinsons Improved memory for older adults Reduction or complete elimination of chronic systemic inflammation. A ketogenic diet has profoundly anti-inflammatory effects. Improved cardiovascular health Very high muscle-sparing effect. (Muscle loss is mitigated in ketosis even at a caloric deficit!) Proven treatment for epilepsy, more effective than current medications without the side effects. You can extrapolate that if it’s helping reverse the diseased conditions of people with Type 2 diabetes, cancer, heart disease, epilepsy, Alzheimer’s and so forth, that it may PROACTIVELY help those of us who are not afflicted by those conditions and want to avoid them! Before I continue: The ketogenic diet is NOT a panacea The truth is that there is not a single, perfect diet that works for everybody. In regards to this diet specifically, Dom D’agostino says that this diet is excellent for ~70% of people out there but ~30% of the population does not respond well to this diet. Btw, Dom D’agostino is the expert that originally got me hooked to trying keto. He calls ketones the 4th macronutrient in this podcast with Tim Ferris. Weight loss is NOT guaranteed on keto. You still need to be wary of your total intake of calories and counting your calories/macros is recommended until you figure out the diet. But after a lot of experience, many people find the keto diet to be liberating because they are able to maintain the diet without the need for calorie counting by consistently choosing only keto-friendly foods. Why do you have to restrict the carbs so sharply? How does the body transition to burning fats for energy? I wrote a ton on that topic and I'm just summarizing here so here's a tl;dr infographic: http://i.imgur.com/HeEYexT.png So… What are carbohydrates? Carbs are sugar. Sugars are carbs. There are simple carbs (monosaccharides) and complex carbs (polysaccharides). There are also sugars found naturally in foods and extra sugars added artificially to foods. In the context of a ketogenic diet, they’re all pretty much the same because the body eventually breaks them down into their simplest forms regardless. (The carbs that you will eat will come almost entirely from veggies or nuts on this diet.) Don't we need carbs for energy? Despite your body needing to break down carbs first and foremost when they are ingested, carbs are NOT an essential nutrient. An essential nutrient is one your body needs to survive because it won’t be able to make it on its own. But your body readily creates sugar from fat and protein to regulate blood sugar levels. Many people think they need carbs to perform at their very best performance-wise, but that’s not true either. It takes a few weeks, but after someone becomes completely adapted to the ketogenic diet, they become very, very efficient at burning fats for fuel and the bandwidth or throughput within which your body can do this at is great. It’s been ingrained in us that we need carbs to survive, or perform at our peak as athletes. We see sugar as energy. We see athletes drink Gatorade, so we think we can’t perform at our best without it. We almost rely on it as a crutch. But when you’re keto-adapted you are not chained to the hypoglycemic rollercoaster. I'm only a quarter way through the article and it's only summarized the key points but the rest of the article talks about What's wrong with carbs Which foods are high in carbs: all grains/bread, rice, pasta, cereal, starchy veggies, potato chips, vegetable chips, pita chips, cookies, crackers, ice cream, pudding, cakes, donuts, soft drinks (none of it!) and fruits/fruit juices (except berries and avocados). A rebuttal to people who say, "I like food too much." How to calculate how many NET carbs a food has (total carbs minus fiber) What to eat if you don't eat carbs? How sustainable is such a relatively restrictive diet? How do you eat out? Can you get all the proper nutrients off of it? How does one create a well formulated keto diet? Isn't this diet expensive? What are all the pros/cons of this diet? Progress pics calories in/out only: eating at a simple deficit in 2013, I lost fat AND muscle keto only: but on the keto diet, because it is muscle sparing, I lost fat AND retained muscle Again, this was only an abridged version of the whole thing. If you want to read the full article with photos and full text, go here: All About the Keto Diet: A Beginners Guide And please remember that diets are an extremely complex subject. There is no perfect diet and it's not all about just doing something for weight loss. Diet is influenced by culture, religion, social influence, family, ethics... for some it's as simply as drinking soylent and nothing more. For some, they view it through a lens of biochemistry and physiology and geek out over metabolically hacking their body. It's all about finding out what works for you. On the keto diet, I was able to sleep well and have good recovery between strength/skill training sessions and felt a constant state of mental focus (I still do, I've been keto for like 3 months straight now with 5 months total experience), so it's nice to be able to share what it's all about, in case it jives with anyone. submitted by /u/Antranik to r/Fitness [link] [comments]