Hi all! I’m in a recomposition phase (build muscle, lose fat) and I’m looking for low cal super high protein meals?
I’m maxing at 1850-1900 cals a day with 140g-150g protein a day (40g-50g protein per meal)
Does anyone know any meals for this?
Tbf I don’t mean completely stop eating of course
I’m asking more of… how to lock in to a deficit?
For reference:
26F
150 lbs
5’4
Struggle with POTS (dizziness, fatigue, low BP, fast HR, etc) and long term Lyme symptoms that make me more tired than normal - on top of POTS - and causes tons of headaches/migraines
I feel like in order to get through my day of school, work, and strength training 4x a week I don’t know how my body can handle any less calories that I’m at (2k cals a day). But unfortunately I’ve just gained weight and need to be in at least a small deficit to lose some fat for my muscle to finally show through
I’ve been aiming for 1850-1900 cals a day recently to see what happens but I keep going to 2k again bc that extra 100-150 cals really does push me to be able to do all I need to do. \\\\\\\\\\\\\\\~\\\\\\\\\\\\\\\~Except on bad flare days ofc\\\\\\\\\\\\\\\~\\\\\\\\\\\\\\\~
Does it get easier? What are some tips to help stick to the deficit even if you feel like garbage everyday?
Tbf I don’t mean completely stop eating of course
I’m asking more of… how to lock in to a deficit?
For reference:
26F
150 lbs
5’4
Struggle with POTS (dizziness, fatigue, low BP, fast HR, etc) and long term Lyme symptoms that make me more tired than normal - on top of POTS - and causes tons of headaches/migraines
I feel like in order to get through my day of school, work, and strength training 4x a week I don’t know how my body can handle any less calories that I’m at (2k cals a day). But unfortunately I’ve just gained weight and need to be in at least a small deficit to lose some fat for my muscle to finally show through
I’ve been aiming for 1850-1900 cals a day recently to see what happens but I keep going to 2k again bc that extra 100-150 cals really does push me to be able to do all I need to do. ~~Except on bad flare days ofc~~
Does it get easier? What are some tips to help stick to the deficit even if you feel like garbage everyday?
Tbf I don’t mean completely stop eating of course
I’m asking more of… how to lock in to a deficit?
For reference:
26F
150 lbs
5’4
Struggle with POTS (dizziness, fatigue, low BP, fast HR, etc) and long term Lyme symptoms that make me more tired than normal - on top of POTS - and causes tons of headaches/migraines
I feel like in order to get through my day of school, work, and strength training 4x a week I don’t know how my body can handle any less calories that I’m at (2k cals a day). But unfortunately I’ve just gained weight and need to be in at least a small deficit to lose some fat for my muscle to finally show through
I’ve been aiming for 1850-1900 cals a day recently to see what happens but I keep going to 2k again bc that extra 100-150 cals really does push me to be able to do all I need to do. Except on bad flare days ofc
Does it get easier? What are some tips to help stick to the deficit even if you feel like garbage everyday?
Stats:
26F
150lbs
5’4
Goal:
Lose fat, gain muscle. Want the flat stomach/lean body, big butt look
Plan:
1850 cals
140-150g protein
Lift 4x a week (2 upper, 2 lower)
As close to 10k steps as possible
Is this considered a recomp? Will this plan work for my goals?
Currently at 2k for maintenance
How many cals is a deficit where I won’t lose much muscle?
I was in a bulk from Oct 25’ to April 26’ and was in a recomp from May 26’ to now but idk if it’s working. I’m just gaining weight/fat
For reference:
-26F, 5’4, 150lbs
-Lifting 4x a week (2 upper, 2 lower), aiming for 10k steps a day but don’t always get it
-I work part time and am a student full time (hence it’s hard to get 10k steps each day)
-Lots of flab prior to lifting due to unhealthy weight loss (187–>120 in an unhealthy way, no gym). So I have flab now (unfortunately can’t attach photo)
Small… vent (?)
Went from 2k+ cals a day for a recomp (I say 2k+ because the week before my period and the week of my period I was definitely a bottomless pit and eating everything) to eating maybe here and there everyday?
The issue is, I have NO appetite at all. Food doesn’t seem thrilling, appetizing or even something that crosses my mind during the day all week
I’m definitely not getting any macros that I need, and in turn have been skipping the gym from exhaustion + when I eat, it’s been unhealthy foods I’ve chosen bc they’re easier to grab and go than prepping a healthy meal (something my mind is sighing at the thought of since food itself is unappealing rn let alone cooking)
I’ve started to notice I’ve been getting dizzier and more headaches as the week goes on but when I try to eat anything bigger than a snack, I’ve been literally trying to not gag or I get nauseous if I force myself to eat
I guess I’m not really asking a question, and there’s no other issues accompanying this lack of appetite (besides the usual things that happen when you don’t eat much, but I’m saying I’m not like… SICK or something)
I guess I just don’t know what to do? I only did 1 gym day last week and none this week which I DO NOT want to stop but I’m literally so exhausted, especially after work and soon full time classes
Info:
26F, 5’4, 150lbs (went from 140lbs to 150lbs in recomp due to actually eating regularly and gaining muscle)
Small… vent (?)
Went from 2k+ cals a day for a recomp (I say 2k+ because the week before my period and the week of my period I was definitely a bottomless pit and eating everything) to eating maybe here and there everyday?
The issue is, I have NO appetite at all. Food doesn’t seem thrilling, appetizing or even something that crosses my mind during the day all week
I’m definitely not getting any macros that I need, and in turn have been skipping the gym from exhaustion + when I eat, it’s been unhealthy foods I’ve chosen bc they’re easier to grab and go than prepping a healthy meal (something my mind is sighing at the thought of since food itself is unappealing rn let alone cooking)
I’ve started to notice I’ve been getting dizzier and more headaches as the week goes on but when I try to eat anything bigger than a snack, I’ve been literally trying to not gag or I get nauseous if I force myself to eat
I guess I’m not really asking a question, and there’s no other issues accompanying this lack of appetite (besides the usual things that happen when you don’t eat much, but I’m saying I’m not like… SICK or something)
I guess I just don’t know what to do? I only did 1 gym day last week and none this week which I DO NOT want to stop but I’m literally so exhausted, especially after work and soon full time classes
Info:
26F, 5’4, 150lbs (went from 140lbs to 150lbs in recomp due to actually eating regularly and gaining muscle)
Small… vent (?)
Went from 2k+ cals a day for a recomp (I say 2k+ because the week before my period and the week of my period I was definitely a bottomless pit and eating everything) to eating maybe here and there everyday?
The issue is, I have NO appetite at all. Food doesn’t seem thrilling, appetizing or even something that crosses my mind during the day all week
I’m definitely not getting any macros that I need, and in turn have been skipping the gym from exhaustion + when I eat, it’s been unhealthy foods I’ve chosen bc they’re easier to grab and go than prepping a healthy meal (something my mind is sighing at the thought of since food itself is unappealing rn let alone cooking)
I’ve started to notice I’ve been getting dizzier and more headaches as the week goes on but when I try to eat anything bigger than a snack, I’ve been literally trying to not gag or I get nauseous if I force myself to eat
I guess I’m not really asking a question, and there’s no other issues accompanying this lack of appetite (besides the usual things that happen when you don’t eat much, but I’m saying I’m not like… SICK or something)
I guess I just don’t know what to do? I only did 1 gym day last week and none this week which I DO NOT want to stop but I’m literally so exhausted, especially after work and soon full time classes
Info:
26F, 5’4, 150lbs (went from 140lbs to 150lbs in recomp due to actually eating regularly and gaining muscle)
I KNOW YOU CANT SPOT REDUCE FAT
What are some ways to start flattening the stomach?
I’m in a recomp right now and everyone says to just wait and I’ll see changes over time but I’m so impatient with the stomach part 😭 i don’t even care for it to be completely flat, just at least a little more flat than it is now
I lift 4x a week (2 upper, 2 lower), eat my bodyweight in protein and eat 2k cals a day. I get about 4k steps a day and want to make it closer to 10k steps by adding light cardio after lifting
Stats: 26F, 5’4, 150lbs
First pic is when I wasn’t eating for days just a few months ago and second pic is me now after eating 2k a day and lifting 4x a week
I struggled with restrictive eating since I was 13…
I definitely look different and still need to do some fat loss improvements after I gain enough muscle (and work on a healthier diet by not caving into junk foods/sticking to my meal plan better) but I think I’m finally starting to come to terms with the fact that I will never achieve my teen/young adult body again as someone who is 26 now. I’d have to harm my body by not nourishing or fueling it to achieve that body type, which in turn would make me unable to gain more strength or be healthy by working out and eating well.
I struggle with the fact that I do have more body fat now and I’m not a dainty twig but I feel so much better and can actually get through my day now
Next step after I gain muscle is fat loss stage which will be hard with my history but I believe I can do it!
Stats:
5’4
26F
Lifting 4x a week (2 upper, 2 lower)
Aiming for 10k steps a day but get closer to 5k with my school schedule 😭 I’ll be adding light cardio after each lifting session soon (cardio is my enemy, hence “light” cardio lol)
26F
After falling down a restrcitive rabbit hole again, I started to lift weights in Oct and did an accidental bulk until end of April
Am in a recomp (body fat recomposition which can take about 1 year to see changes) starting last week of May to current day which is about 10 weeks/2.5 months and plan to continue to do so (I have a coach and nutritionist now)
Not adding my weight, extra fun tidbit to guess my weight!
First pic is when I wasn’t eating for days just a few months ago and second pic is me now after eating 2k a day and lifting 4x a week
I struggled with restrictive eating since I was 13…
I definitely look different and still need to do some fat loss improvements after I gain enough muscle (and work on a healthier diet by not caving into junk foods/sticking to my meal plan better) but I think I’m finally starting to come to terms with the fact that I will never achieve my teen/young adult body again as someone who is 26 now. I’d have to harm my body by not nourishing or fueling it to achieve that body type, which in turn would make me unable to gain more strength or be healthy by working out and eating well.
I struggle with the fact that I do have more body fat now and I’m not a dainty twig but I feel so much better and can actually get through my day now
Next step after I gain muscle is fat loss stage which will be hard with my history but I believe I can do it!
First pic is when I wasn’t eating for days just a few months ago and second pic is me now after eating 2k a day and lifting 4x a week
I struggled with restrictive eating since I was 13…
I definitely look different and still need to do some fat loss improvements after I gain enough muscle (and work on a healthier diet by not caving into junk foods/sticking to my meal plan better) but I think I’m finally starting to come to terms with the fact that I will never achieve my teen/young adult body again as someone who is 26 now. I’d have to harm my body by not nourishing or fueling it to achieve that body type, which in turn would make me unable to gain more strength or be healthy by working out and eating well.
I struggle with the fact that I do have more body fat now and I’m not a dainty twig but I feel so much better and can actually get through my day now
Next step after I gain muscle is fat loss stage which will be hard with my history but I believe I can do it!
Click here for pic of me last week
Click here for recomp starting VS current (right is current)
For reference: 26F, 150lbs, 5’4
Workout: Lift 4x a week, aiming for 10k steps a day but can be 1,000-2,000 short some days
Diet: aiming for 2k a day with 140g protein, 73g fat, 187g carbs (unfortunately I had lacked any sort of diet consistency for the last 3 weeks and went from 147.6lbs to 150lbs due to that)
I went from 187lbs to 120lbs unhealthy (aka not eating for days on end and no working out) so I ended up with a lot of leftover fat and almost no muscle
I’ve been recomping since May with lifting (but from Oct 2025 to April 2026 I was in an accidental bulk (albeit I wasn’t lifting to my full potential bc I was new and didn’t know what I was doing during this time, hence the accidental bulk)
I feel SO much stronger and have a lot more energy most days BUT - especially since I’ve been bad with my diet - I’ve noticed that I look the same if not worse as when I started
Since I have so much left over fat from losing weight in a bad way, you can’t see any muscle I’ve gained yet bc it’s all hidden under the fat
I know I haven’t gained enough muscle just yet to look toned once I burn fat but in the mean time… when does the stomach go away?
My stomach looks constantly bloated from the fat and only gets worse as I eat more of my meal prep throughout the day. I feel awful about it and it makes me shy away from better consistency bc I genuinely feel like I look worse now since I’m eating more and have a fuller stomach. So I just give up sometimes (again, hence the bad diet for a few weeks)
It’s dissuading me from doing the best I can bc I just feel like I’m doing the opposite of my goals :/
Any advice?
Hey all! I’ve been at a recomp for about 2 months now. These past few weeks I’ve had little to no control with my cravings ever since my last period.
I live with my in laws who keep the place stocked with junk food that are all my absolute favorites (even though both me and my fiance asked them to stop buying it for us bc we can’t have it)
I meal prep 3 meals and snacks (with 1-2 junk food items that fit my macros for sanity reasons) but even with that I feel constantly hungry and craving things
My coach gave me 2k cals with 140g protein, 73g fats and 187g carbs. Even while hitting all of that I feel like a bottomless pit and lack any ability to deny myself more lately. I lift 4x a week and get 10k steps a day (although my non-work days can be a little less sometimes)
How do you navigate this? I’ve struggled with binge eating and then heavy restriction since a teen and tbh ever since these binges started again I’ve had the urge to restrict (I’ve been repeatedly yelling at myself to get that thought out of my head bc I never want to go down that path again)
I’m currently 26F, 152lbs (started at 147lbs for my recomp), 5’4
My waist went from 29 to 31.
Albeit my period will start either this or next week so I’m definitely in the trenches with cravings rn even more so
I’m just struggling. I try to eat 80/20 healthy and I’m still craving chips and chocolates and such
Any advice?
Hey ladies! I’ve been at a recomp for about 2 months now. These past few weeks I’ve had little to no control with my cravings ever since my last period.
I live with my in laws who keep the place stocked with junk food that are all my absolute favorites (even though both me and my fiance asked them to stop buying it for us bc we can’t have it)
I meal prep 3 meals and snacks (with 1-2 junk food items that fit my macros for sanity reasons) but even with that I feel constantly hungry and craving things
My coach gave me 2k cals with 140g protein, 73g fats and 187g carbs. Even while hitting all of that I feel like a bottomless pit and lack any ability to deny myself more lately. I lift 4x a week and get 10k steps a day (although my non-work days can be a little less sometimes)
How do you navigate this? I’ve struggled with binge eating and then heavy restriction since a teen and tbh ever since these binges started again I’ve had the urge to restrict (I’ve been repeatedly yelling at myself to get that thought out of my head bc I never want to go down that path again)
I’m currently 26F, 152lbs (started at 147lbs for my recomp), 5’4
My waist went from 29 to 31.
Albeit my period will start either this or next week so I’m definitely in the trenches with cravings rn even more so
I’m just struggling. I try to eat 80/20 healthy and I’m still craving chips and chocolates and such
Any advice?
Hi! I know there’s protein powder for the protein cold foam but are we able to just chuck a scoop of protein powder into our partner beverages each shift? (ie make a protein matcha frappe or something??)
Hi! So I have to eat my body weight in protein (I’m doing a recomp) but I can’t just eat chicken and rice everyday or I get bored and binge
I aim for 30-40g protein per meal but it’s hard to get my veggies in without going over my cal limit since I have so much protein
I loveeee creating yummy high protein foods like protein brownies and such but I’d also love to find truly healthy, Whole Foods meals that hit my goals
I’ve been on the same rotation of marry me chicken, tacos, and protein oatmeal/yogurt parfait - what else can I do?
Macros:
2k cals
187g carbs
73g fats
140g protein
Working two jobs with full time classes and field hours...the things you do to move out asap lol
If you see me with eye bags and the constant look of death, no you don't