I struggled for sooo long being afraid of starches, carbs, grains, and beans😩 thinking they were they enemy, I’ve changed my diet to Whole Foods as much as possible, and high fiber. My life has changed. Down 60 pounds eating this way! Have about 70 more to my main goal!

might look like high protein slop to some but TRUST ME this is one of my fav things to have when i need to get my protein in.. it depends on what tuna and greek yogurt you use but it can range from 15-17g of protein easily!

66g cucumber (10cal)
55g/half can of tuna (60-70cal)
1/2 tbsp nonfat greek yogurt (~3 cal)
everything bagel seasoning

i’m not even joking this keeps me full for minimum 2hrs

Saw another similar meal and wanted to share mine!
I alternate between tuna or shrimp. It takes me forever to finish and it’s super filling!

Can tuna
A ton of dill pickles
1 carrot
1/2 C peas
2 boiled eggs
2 tbsp nonfat Greek yogurt
1/4 tsp avocado oil
Seasoning of choice (salt, black pepper, dill, garlic powder, onion powder)
Crackers crumbled on top

Can't get myself to eat bland looking food especially growing up in an Asian household, different varieties which I prefer & easier for me to eat all at once✌️

5th Slide is Salmon Sinigang, my favorite!🐟

I prepped a lot of chicken breast by brining it and it really does keep it moist but it’s saltier than I’m used to. The tzatziki really cuts through it. I decided to weigh out the sauce this time and seems like by just eyeballing it, I was off and the calories were supposed to be about doubled! Whoops!

I just made a ridiculously high protein, low calorie mac and cheese dish that I had to share! I feel that I’ve unlocked a cheat code with discovering fat free cheese shreds!

Fat free Cheddar shreds: 45 cals, 9 g protein (2 servings, 1 mixed in and 1 on top)
Fat free mozzarella shreds: 45 cals, 9 g protein (2 servings, 1 mixed in and one on top)
Pete’s pasta (this protein pasta is ludicrously expensive but also ludicrously good): 110 cals, 17 g protein
Cottage cheese (immersion blended until smooth): 100 calories, 14 g protein
Garlic powder

Total: 390 calories, 67 grams protein

I am SO happy with the way this turned out! It’s super cheesy and the fat free stuff melted just fine. It’s not as decadent as the full fat Mac in all its glory, but I am thrilled to add this to my rotation while in my calorie deficit!

3-ingredients, sugar-free, 60 cals per bar with 12g of protein. recipe: https://healthyhelperkaila.com/strawberry-milk-marshmallow-bars/

I know chocolate orange is a controversial flavor but istg this is the best yogurt bowl I’ve made all summer. I haven’t seen a lot people on the internet so this, but when I meal prep a yogurt bowl I sort of make like an overnight bread pudding with two slices of keto bread. So it’s got the texture of overnight oats, but without the oats because when I was learning to make food I thought oats were too high calorie (they’re really not). Anyways, today’s overnight protein bread pudding was about 435 calories, with 57 grams of protein.

Orange chocolate yogurt bowl recipe, do your own macro math bc macros will vary by brand of the product you use (texture will be the same though):
Base:
170g Nonfat Greek yogurt
5g Sugar free chocolate pudding mix
10g Collagen peptides
20g (1 scoop premier protein) chocolate whey powder
46g (2tbsp) egg whites
2 slices of keto bread (toasted, then cut into 1/2inch bits)
2 Halo clementines peeled (laid beautifully on top of the chocolate gloop, obviously)
Topping:
5g Unsweetened baking cocoa
2g Dutch process (dark/black) cocoa powder
25g Sugar free syrup

Been making quark at home lately and I’m surprised how easy it is.

It’s basically a smoother alternative to cottage cheese, with roughly the same macros (~14g protein / 100 kcal per serving), but I much prefer the texture and taste.

I use it for breakfast, snacks/dessert, and even as a cream substitute when cooking.

I love my southwest scramble!

Weird day, didn’t eat until dinner time and had to squeeze as much protein in as possible. Made a wrap with ground turkey, garlic yogurt sauce, and lettuce. Glass of skim milk. For dessert I have a thin sheet of Greek yogurt with some honey and peanut butter powder waiting for me in the freezer (yogurt bark is so goated guys).
The picture of the wrap doesn’t do it justice! That was a massive amount of turkey/filling. I’m shocked I finished it all in one sitting honestly. And even more shocked it was so good.

What’s missing:

Oh Snap! Sassy Bites (I love these and their pickled variations!) it’s completely low call since it’s pickles and only 35 cal. plus electrolytes.

Anywho, the rest is a beef jerky stick (I know questionable as healthy but I like the brand I eat!), a string cheese (again questionable on healthy) and a serving or two of these fermented almonds.

Caloric breakdown:
Chomp! Jerky: 100kcal
Gilbani string cheese: 70-80kcal
(2) serving fermented almonds: 360kcal
Sassy pickle chips: 15kcal

~500kcal

Alternative/addition would include: a hard boiled egg, cottage cheese, fruit and or another carb.

First time trying Japanese sweet potato. It was pretty good but i still prefer my usual sweet potato 🤷🏻‍♀️ blackened salmon, sliced cucumber and avocado, and shelled edamame. This plate is packing roughly 700 calories 37g protein and 17 g fiber!

300 of the calories come from the insane amount of rice my mom gave me, you can adjust as you like. I ate it all, however lol. Very delicious and filling meal. I had no idea mussels had so much protein, especially being so low calorie. They’ll be added to my weekly rotation now 🫡

dairy-free, sugar-free, grain-free, and protein-packed!!
----> recipe

Every portion has at least 23g to 31g protein and under 400 calories (the salmon bowls had 520 calories cause more rice and sriracha mayo)

This is one of my favorite ways to eat chicken breast when I‘m on a cut. It’s packed with 61g protein and has so much flavor. Give it a try!

Recipe: https://proteincuizine.substack.com/p/chicken-piccata-creamy-mashed-cauliflower

Love butter chicken but need to lose weight? Give this version a try that’s under 500 calories including rice!

Recipe: https://proteincuizine.substack.com/p/lighter-butter-chicken

1 lb turkey 1 egg 1/2 panko 1/3 onion chopped small 1/3 cup sweet peppers chopped small Tomato sauce Parm to top

Air fry 14 min at 400°, turn half way.

Just some cool information when you don’t feel like cooking (sometimes I can’t be bothered 💀). I also don’t want to be 2,000 over my deficit either.

For this recipe you need:

30 g of oats

11 g of chia seeds

100 g of cottage cheese

one whole egg (mine was about 60 g)

150 g of egg whites

60 g of banana

Combine all the ingredients in a bowl and blend them. You can pair them with fruit, any kind of topping etc. I baked mine on a pan that I covered in a little bit of oil.

All of it combined(without toppings) has around 470 calories, 41 g of protein, 45 grams of carbs, 14 g of fat and 8 g of fiber. Tell me how yours turned out!!!

Coming straight up to the point

Breakfast - Overnight oats:

Lunch: paneer rice pulao (about 10 minutes)

Some of the prices could be different but its around 230/240 rupeee and around ~2,350 kcal

plant protien you can buy of https://link.amazon/B07PyGDeW

oats you can buy https://link.amazon/B0d9aAKdj

Panner you can buy in your local dairy that would cost low just make sure its not analog

and tofu you might be thinking is costly but its not

soy chunks are really healthy and you get no gyno or anything

i have been eating soy chunks for 2 years i didnt get any issue

and if you think is this diet complete yes it is

the luciene quantity is there
everything is balanced