So people ask me how am I able to manage my weight despite my age and the secret to that is this. So I have been following this kind of meal for almost 2-3 years now and I find this very effective. It keeps me full and I don’t feel bloated throughout the night.

I’m lazy in the kitchen so I didn’t bother blending anything, just mixed it all in a bowl . First time trying cottage cheese pancakes and thought it might be lumpy but once cooked I Couldn’t taste the cottage cheese! Made about 4-5 large fluffy pancakes per serve.

Not listed in the ingredients was about 3G baking powder, pinch of salt, vanilla essence + sweetener drops (I would probably use a bit more next time or granulated sweetener as well)

Cooked on a pre heated non stick pan with no added butter/oil. Really impressed!

Today's breakfast:

- High-protein oats with milk

- Sprouted moong & chickpeas

- Dates

- Sunflower seeds

I'm naturally skinny (5'11", around 52–55 kg) and trying to gain weight in a healthy way—not looking to bulk up, just build a better physique.

Any suggestions to improve this meal? What worked for you if you were also trying to gain healthy weight?

This has been my go to meal this cut when I haven’t cooked. Relatively cheap for close to half of my daily nutrition needs. Can cut the chipotle chicken and replace with a protein bar, another shake, or eggs and egg whites to reduce the cost.

Macro breakdown is in the pictures, but the stats are as follows.

Totals
$12
1070 calories
-125g protein
-50g carbs (not counting insoluble fiber)
-39g fat

Waffles + egg + salmon + cucumber
And one sweet /waffle + banana + nuts 🌰

Okay guys I just had to share this recipe with you, as it totally replaced oats for me. I used to eat oats daily for MONTHS but just got sick of them eventually.... so I wondered If I could upgrade my favourite porridge (semolina) to the point where it would be as filling as oatmeal.

So I made this volume MONSTER that packs these macros:

Kcal: 495
Protein: 37g
Carbs: 46g
Fiber: 17g
Fats: 17g

Ingredients:
- 30g semolina
- 25g protein powder
- 10g psyllium husk
- 200ml 1.5% milk
- 150ml water
- 10g cocoa powder
- 100g of berries (I just strawberries or raspberries, but any fruit can be used)
- 20g of peanut butter or dark chocolate (choc is better here)
- splash of syrup or honey on top (optional: I use chicory syrup for added fiber)
- pinch of salt and cinnamon for flavour (optional)

Instructions:
First we put the milk to boil and add the salt and cinnamon. We mix the protein powder with our water and mix it with the hot milk(so we get no protein powder clumps). Waint until the milk is really hot and add in both your semolina and psyllium husk. Now whisk it until it gets your desired consistency. Add your toppings and voilá. Dont forget to eat it as soon as possible.

Im the kind of person who has to eat HUGE portions of food in order to feel satiated, this totally suprised me and I even struggled to finish it.

Thanks and I hope it amazes you the same as It amazed me :)

Prepped King Pao Chicken with onion seasoning, carrots, rice and a salad. Nutritios and easy to store in the plastic containers!

Hey everyone! Just wanted to share this super quick and refreshing meal I put together today. If you're looking for a low-effort, macro-friendly meal prep idea, this is an absolute lifesaver.

As you can see in 0702.jpg, I made some loaded tuna salad lettuce wraps. Here is exactly how I threw it together:

🥗 Ingredients:

• 1 can of tuna (drained)
• 1-2 tbsp Greek yogurt (or light mayo, but Greek yogurt keeps it extra lean and high-protein!)
• Finely diced red onion (for that perfect crunch)
• Fresh cilantro (finely chopped)
• A squeeze of fresh lemon or lime juice
• Salt and black pepper to taste
• Paprika / chili powder (dusted on top for a little kick)
• Large, crisp lettuce leaves (Romaine or Iceberg work best as the "taco" shells)

👩‍🍳 How to make it:

1. Prep the base: Drain the canned tuna thoroughly and flake it into a bowl using a fork.
2. Mix it up: Add the Greek yogurt (or mayo), diced red onion, and chopped cilantro. Squeeze in some fresh lemon juice, then season with salt and pepper. Mix until well combined.
3. Assemble: Wash and dry your lettuce leaves so they stay crisp. Spoon the tuna mixture evenly into the lettuce cups.
4. The final touch: Dust the top with a bit of paprika or chili powder for color and a nice subtle warmth.

It’s super simple, packed with clean protein, and keeps you full without that heavy, bloated feeling afterwards.

Let me know if you try it, or if you have any secret ingredients you like to add to your tuna salad to take it to the next level! 👇

Been trying to hit my protein target without spending a fortune, so made this today.

Breakdown:

4 slices high-protein bread (~26g protein) – ₹22 (double protein bread from protein chef)

120g low-fat paneer (~30g protein) – ₹47

150g curd in the mint-coriander chutney (~5g protein) – ₹13

Onion & half cucumber – ~₹8

Total: ~60g protein for around ₹90.

I'm a vegetarian and trying to lose fat while keeping my protein intake high, so I've been experimenting with simple meals like this instead of ordering food.

Honestly didn't expect it to turn out this good.

If you've got any ideas to make it even better (taste or protein-wise) without increasing the cost too much, let me know!

It is a greek yogurt bowl but I make some modifications that I think really amplify the probiotic and other health benefits.

The core is 250-300 grams of fat free plain Greek yogurt with 50 grams of kefir, 10 grams of cacao or cocoa, and a gram or two of Ceylon cinnamon, all mixed together.

I then top it with a thin layer of psyllium husk (5-10 grams), sprits that with some water to hydrate it, and top it with a variety of fruits (various berries and pineapple are also common choices).

When I’m trying to gain some mass (like now) I add a variety of nuts and/or seeds on top (almonds and sunflower seeds are very common for vitamin E).

My favorite part about yogurt bowls is just how modifiable it is to fill in different nutrient gaps in a diet plan.

Most of the time when I make it, it also has a great combination of probiotic (yogurt and kefir) and prebiotic (berries, nuts, seeds, psyllium), that really make my gut feel great.

If you don’t currently have at least one bowl of yogurt/kefir per day, I 100% recommend giving it a shot and seeing how you feel after a couple weeks.

White rice
Corn
Fava beans
Bell peppers
Cucumber
Lettuce
Chicken thighs

Can I just start by saying I love this sub… Thanks to some commenters on yesterdays post, now I have a more balanced meal. Adding also fruits later for dessert.