Maplewood smoked, baked turkey breast, baked in jacket sweet potato, beetroot and potato salad with some onion and zucchini added as well, everything sprinkled with a bit of extra virgen olive oil and paired with coke zero.
Life is good!
Yes, I know there is also high protein version of Eggo but somehow I'm not convinced about them and recently I didn't see them around.
Which one is better for "fit" diet in your opinion? What do you think about the ingredients of the two?
I regularly run into the situation when I'm low on carbs but I do not mind a few extra proteins. Calories are reasonable for both and will fit in my budget. Any concerns about any of the two or both I should have?
This came out great, super large, and filling for the calories, barely fit on the plate 😁. Content:
-210g of rockfish
-210g of cooked white rice
-400g of cabbage, king oyster mushrooms, onion, and some garlic.
Macros estimate:
- energy: 640 calories
- protein: 58g
- carbs: 83g
- fiber: 8g
- fat: 6g
Overall, I think it's a great recovery meal if a bit on the lean side.
I'm happy to share this "little" volume monster I just made to use a side this week. Total content of 1900g for approx 790 calories. I'll be splitting it into 400g and 165 calorie servings.
Ingredients: 1 cabbage, 3 bell peppers, 300g of onion, 4 king oyster mushrooms with just a bit of olive oil to cook nicely. Salt, pepper, garlic, I'll add cayenne, sriracha, or othe salsas as/if needed. To be honest, it doesn't seem to need any.
This was a really good lunch!
3 whole wheat tortillas (Kroger)
200g of cooked rockfish
Leftovers 60g of 50/50 fried king oyster mushrooms and onion
Some cucumbers in garlic on a side
Estimated macros:
Proteins: 60g
Carbs: 90g
Fiber: 14g
Fat: 12g
Energy: 650 calories
Yummy!
Two eggs, 50g cottage cheese, 40g chicken breast (had to finish leftovers), half onion, one garlic, well tosted homemade sourdough bread (~80g before toasting), tomato, lettuce, black coffee
By my estimates about: 510 calories, 40g of protein, 56g of carbs, 5g fiber, 14g of fat.
Seems to be well balanced. I did have a juicy peach before preparing actual breakfast.
My first more serious attempt to meal prep. I need to get more containers, I only have one 5qt sized now. It was a bit of scramble from whatever I can find in the freezer/fridge/pantry.
Next time I'll definitely leave the potatoes/sweet potatoes separately to give myself more flexibility. Both were first cooked to medium firm and only than thrown on flattop to add them some crisp.
This was intended as an "ALL IN" lunch to support my workouts, recovery and make sure I don't crave in between the meals 😄
Contents: 1lb 93% lean turkey, 1lb 88% lean beef, 3 eggs, plenty of onion, potatoes, sweet potatoes, bell pepper, carrots, cauliflower rice, tomato sauce, garlic, garlic powder, pepper, a bit of BBQ sauce, sriracha sauce. (skip the burger patty from one of the pictures, I was multitasking)
Total final "product" came to just just under 6.5lbs (~2900g) of very tasteful goodness. It may not look fancy but is super balanced and tasty. I run my numbers and the 5qt container on the right of first picture filled with 600g(!) serving contains:
energy: 740cal
proteins: 46g
carbs: 82g
fiber: 11g
fat: 25g
This should get the job done for this week!
I figured I'll share this recipe as I find it to be well balanced and very tasty. I use it as a mid day snack/meal between lunch and dinner to keep me energized and happy. Prepped with Nutribullet, looks a bit full when filling in the cup but final result ends up being precisely up to max line on the cup.
energy: 405 calories
proteins: 32g
carbs: 55g
fiber 13g
fat: 6g
Ingredients:
- 150g Costco frozen 3 berry mix
- 100g frozen banana
- 50g frozen blackberries (it's this time of the year)
- 170g of Costco fat free plain Greek yogurt
- 50g of low fat cottage cheese
- 150g of 2% milk
- 30g of baby spinach leaves
I figured I'll share this recipe as I find it to be well balanced and very tasty. I use it as a mid day snack/meal between lunch and dinner to keep me energized and happy. Prepped with Nutribullet, looks a bit full when filling in the cup but final result ends up being precisely up to max line on the cup.
energy: 405 calories
proteins: 32g
carbs: 55g
fiber 13g
fat: 6g
Ingredients:
- 150g Costco frozen 3 berry mix
- 100g frozen banana
- 50g frozen blackberries (it's this time of the year)
- 170g of Costco fat free plain Greek yogurt
- 50g of low fat cottage cheese
- 150g of 2% milk
- 30g of baby spinach leaves
Take a jab at it. I doubt it exceeds 500 cal.
2 chicken links
leftovers of baked sweet potato
a bit of air fried sweet potato
leftovers of zucchini, onion, carrot, tomato stew
zucchini from BBQ in garlic and a bit of olive oil
Fire away!
Edit: I was able to verify that the links are simple truth natural Italian chicken sausages, by the label each is 110 cal with 5g of fat. They we simmered down pretty well on the BBQ, I would expect at least some of that fat to be reduced in the process, but who knows.
Macros:
Content:
Total plate came to 630g.
Two slices of soft wheat bread, 4 slices of turkey breast, one slice swiss cheese, lots of lettuce, not pictured cucumber on the side.
About 370 cal, 36g protein, 36g carbs, 5g fiber, 10g fat.
I'm newish to cooking in general. A week ago I upgraded from 18" to 28" Blackstone and I try to learn how to fully enjoy it. I did some scrambled eggs and other what not. I figured I'll share this one and ask if I could significantly improve something in my order of cooking technique4.
This is border volume, fit and prep meal as well.
In on the griddle went:
Out came about 2400g of kick ass shredded chicken that will last me for the 5 days at work with some rice.
Questions:
Please help me estimate. The bowl is ~500ml. Apart from the titled Seaweed, salmon, shrimps and clams, there are also carros, onion, and celery. Whiteish color comes from a bit of milk added. Made by my better half, so I do not know the exact proportions of the ingredients, she probably doesn't know either.
Estimated macros:
- energy: 520 calories
- protein: 63g
- carbs: 50g
- fiber: 6g
- fat: 7g
Took a total of 5 minutes to prep. I'm full to the brim after eating this plate.
- 180g of cooked chicken breast (I buy whole chicken at costco and part it)
- 200g of air fried russet potatoes (weight air fried, alternate with sweet depending on day)
- 180g tomato
Plow on!
Probably not the most calorie dense you could make but awesome, I could barely finish it. Macros for the plate:
Ingredients:
- 150g of cooked and hand shredded chicken breast
- 130g of cooked white rice
- 1/2 can of rinsed black pinto beans
- 1/2 large onion (100g)
- 1 tomato
- handful or two if baby spinach leaves
- spices
Mode of preparation:
- chop and golden the onion on the pan
- peel the skin off the tomato, chop and add to the pan
- add beans, rice, chicken, leaves, water, spices to taste. Cover with a lid.
- Cook for about 5 minutes, mixing and adding water as needed.
- ENJOY!
What started with a late night craving ended up as a next day snack that nutritionally resembles a decent protein bar but is much more yummy, filling and rewarding. Macros per serving:
Ingredients, makes 4 servings:
Mode of preparation:
I make this on occasion, usually half gets used as burrito filling, half as stand alone snack/meal. There is 200g of burrito filling on the plate, pickles are essentially null afaik, nutrients of said 200g:
Ingredients:
- 1lbs of 99% lean ground turkey (I would usually use 93% but there was a promo...)
- 150g of cooked rice
- 1/2 can rinsed black pinto beans
- 1/2 can sweet kettle corn
- 2 tomatoes
- 1 onion
- 1 egg
Mode of preparation:
- dump the ground turkey to bowl, add the egg, add to taste: a bit of salt, garlic salt, garlic powder, pepper, basil, cilantro, whatever else you wish for. Mix well with wet hand to limit sticking.
- Cook on griddle or non-stick pan
- Dump the tomatoes into boiling hot water for a minute or two, peel the skin, chop tomatoes and onion into small pieces.
- golden the onion on the griddle or non-stick pan, add tomatoes, rice, beans, corn. Continue to cook/griddle them together for a few minutes.
An entire batch comes to about 1200g, making it enough for 6 burritos in a wrap of your own choosing, or several stand alone plates.
My variation of Matt West recommendation
Macros estimate:
Ingredients:
Mode of preparation (I like to do it the evening before and leave it for the night in the fridge):
You could definitely cut both calories and protein by skipping protein powder, using skim milk or milk alternative, less apple, skipping maple syrup. Takes about 10 minutes to prepare including cleanup.
I find this combo to be very fulfilling, balanced and rewarding with rich flavor. It quickly became a staple of my breakfast.