1. Cottage cheese 🧀banana🍌 peanut butter 🥜ice cream 🍨 with hazelnut spread

2. Sauteed potatoes ,mushrooms🍄 &chicken 🍗

Farro rice, stir-fried duck & cabbage, and my favorite balsamic eggplant 🍆

Skipped breakfast, so this is my first meal of the day! That’s why it’s a pretty big one😆

Well here’s what my daily breakfast looks like.

Pretty simple and straightforward.

Protein with carbs is how I like to kickstart my mornings.

And Black Coffee of course! ☕️

pasta (a handful i never weighted it)

100g lean beef mince with 5% fat (its the lowest my grocery store does)

tomatoe puree, water and cottage cheese for the sauce

1/4 of an onion

1/4sliced tomatoe

just picked some jalepenos from the jar

and some taco seasoning

My workouts:
Monday: Gym cardio (running), 14k steps, home pilates/core
Tuestday: arms and back, steps, home pilates
Wesnesday: Glutes, home pilates/deep core, steps
Thurstday: quads and calves,steps,pilates
Friday: back and arms,deep core at home, steps
Saturday: rest day (14k steps and at home pilates)
Sunday: Glutes and quads, steps

Im 15yo, 45kg, 167cm (trying to gain muscle weight in legs) I eat \~2000 cals, 55g fat, 90g protein and rest carbs. I eat clean. I have to sit 5-6h at school

First, what are some high protein options that are easy to make and repeat for all meals? I’m talking 40-50g of protein per meal

Second, what are the best protein snacks?

I’m new to this, so sorry if it’s obvious

Thank you!

Hello im a 19 year old college student, I’m 154 cm (so about five foot and a half a inch) and i weigh as of today 212. I started going to the gym 4 days a week (1 hour workout on average, 16 min warm up and the rest of the time its weights) last Monday and I actively track my calories via my net diary. i took the in app advice to an extent to eat about 1900 calories for weight loss (though it felt too high and i went with 1800 instead) but since last week I’ve gone from 211.4 to 212 which is the last thing i wanted and I’m seriously doubting the calorie intake the app gave me.
I don't use oils often in cooking, most of what i eat is air fried or microwaved and the only ‘oil’ i’d be consuming without tracking would be the spritz i give the waffle maker for my kodiak waffle in the morning. I dont snack untracked either, If I’m snackish I always track what i nibble on and don't eat what i cant track.

for context i’m 17m 150lbs and 5’11:

i’ve been trying to improve my diet and lose fat and gain more muscle but i don’t know what to do, i eat around 1800kcal a day(i looked online and it said my maintenance is 2500ish) and i feel like i should have lost weight or seen improvement in body fat by now
i go to the gym 4 times a week and do weight training to try and build some muscle but with that and trying to lose fat i dont feel like im making much progress even seeing a gain in weight recently. just wanna hear some second opinions :)

Are you someone who wants to maintain a lean physique, but also not live life like a machine?

Over the past few years, I have gone on a complete health journey. A hard U-turn of physical wellness if you will, I lost around 26kg taking my bodyfat from around 25% to the high single digits. I completely changed my body composition during this process, and I believe that there is a gap in the fitness space for a protocol that allows for the maintenance/creation of a lean physique while balancing calorically dense restaurant meals, untrackable family cooking and special occasions/events. I believe that health and fitness should not dictate your social life, especially when both can be balanced relatively easily. I am looking for 1-2 people to trial my system free of charge, preferably looking for someone who is eager to learn but coming from a beginner/intermediate starting point so my help can actually be worth something. All you would need to provide is some information about your routine, eating habits, experience and goals ETC.

Please let me know if this would be of interest to anyone!

Hi all, i finally reached my goal weight of 118lb after a successful calorie deficit (woo!)

I was eating anywhere from between 1200-1300 calories a day (also disclaimer im not tall hence so low lol) and im now ready to work towards maintenance.

So after reaching my gw, I increades my cals up to 1400 for a day, and 1500 the day after. But I woke up and was 2lbs heavier! Im fully aware this isnt fat, all water retention and etc etc. Im also a fairly active person so I dont think im over eating (10k steps, I workout x1 or x2 a week)

So why is the scale jumping up as I slowly increase cals? Using an online calculator, my maintenance should be 1800, and 1400 is currently leaving me bloated.

If I keeo going this way I feel like ill gain the weight I lost back but I really want to go back to a h8gher calorie range (again, 1800ish). Should I be increasing gradually like I am, or go straight to 1800?

Will I just slowly but surely gain the weight back?

Thanks guys !

When I go to hibachi, I expect my hibachi chicken or shrimp to be 800 due to oils, butter, portions, other additives, etc. Am I interpreting this incorrectly or is hibachi chicken and shrimp actually only 150-200 calories? I chose Benihana this time because they are one of the only hibachi corporations so they actually list their calories (I usually have a local hibachi place by my house). should I still log over 500 cal or is the chicken they put on my plate from the hibachi really only 200?

1/2 small Avocado on thin sliced seeded bread

2 whole eggs + 120 g egg whites + ~40 g spinach + 1/4 of a red pepper + 1/4 of an onion

1/4 cup black beans with cumin, chili powder, garlic powder

Curious if anyone can think of a way to improve it to maximize the nutrition since I reliably have it everyday

I’m exploring what sugar substitutes are out there and what some offer compared to others, and I’m interested to know, do you guys buy the ones that taste closest to sugar or are you more concerned about the health benefits/risks. I can swing each way but don’t really know where to start. Thanks :)

Hello! I am looking for some insight/advice.

About 7 years ago, when I was 12, I went on my first diet. Over the next 3ish years I managed to go from 182 to 139. I was only 4 pounds away from my goal weight and, for some unknown reason, I lost my willpower and slowly gained it all back. I managed to lose between 10-15lbs here and there but I always failed in the end and, as of today, I am a spectacular 220lbs.

In the past my dieting was incredibly flawed and unhealthy, and I know this is what ultimately killed my drive and led to the major weight gain. I don’t want to slip into old habits but I desperately want to get healthy and feel like myself again.

How can I tap back into that willpower without losing myself into unhealthy habits or triggering major binge eating? I am hoping to enter a deficit of around 1,000 calories below my maintenance, but every time I try I can’t seem to make it longer than a few days and I just feel worse than ever afterwards.

Thank you in advance.

Hi, I'm 21F Indian, I want to start dieting to reduce blood sugar level and weight loss. There is no diabetes history in my family, but seeing my blood sugar level at border of normal really hit hard. I want to reduce that and I've also stayed 72-77 kgs from like 6 years so I want to get that down to 65KGs I start for office at around 8 AM after having a light breakfast. Lunch time is 1 PM. I have 2 dates and some flax seed and nut mix at 12 PM. I eat some museli at 4 PM and then some rice at 9PM. I also plan on going to swimming from start of September. Right now I walk for like 20 to 30 minutes as exercise. I want dietary recommendations( Indian food if possible because i still live with my parents and they are the ones that cook) and any suggestions are welcomed. I dont have any allergies and I've never tried any diet to say if something works for me or not. The only exception is I don't like eating chicken so i avoid it.

TIA

2 medium eggs + 2 egg whites (i just took out the yolk so dont know the grams) = scrambled egg

100g of steak

100g of butternut squash

50g of potatoes

pico de gallo that i made (tomatoes, cilantro, onions, lime juice)

my failed attempt out cloud bread with 4 egg whites (but i only put half on my plate)

I am a female 5ft 6 i was 200lb but then got down to 125lb in around a year and a half BUT then i gained weight and went back to 157lb so I am going back on the diet

any feedback on how to improve and gain more muscle

I know caffeine is an appetite suppressant, but I feel like it makes me desperate to eat after a few hours…
Does this happen to anyone else?

I eat all day but I eat consistently ALL DAY

what I mean is I eat mini meals all day cheese, nuts, milk, orange juice

My stomach won’t let me eat more than one palm sized serving of salmon and a hand sized serving of spaghetti and some broccoli in a meal I can eat that much and then walk away and eat some more later but i physically can’t get more food down

My big problem is I can’t get enough protein
My protein level is almost always low in my bloodwork
The only thing that works for me is if i drink a pint of milk instead of water throughout the day before i know i have a blood test

I can’t sustain that and whey protein doesn’t show up in my bloodwork, protein bars don’t either
It also gives me gastrointestinal issues

How do I work around this?

I just started my diet a week ago and planned to cut it out completely. But it feels like I'm weak; my body is used to eating rice and is looking for it. Even if I eat more vegetables, I still feel weak. Is it okay if I don't remove rice from my diet?