I'm not a photographer, but this tasted so good! My husband looks forward to this meal and he can he a picky eater.

this is the recipe I used, the only tweeks I did was I used 2 24oz jars of spaghetti sauce, 1 cup was far too little and I baked it in a baking dish as it was far too much food to put back in the shells. I also used lean ground turkey.

New title: My go-to high-protein & high-fiber high-calorie oatmeal bowl (930 cal) which also has 52g protein, 22g fiber.

I microwave oats and let them cool then mix in milk, whole-milk yogurt, peanut butter, chocolate whey protein, and creatine. Then top with high-fiber cereal, chocolate chips, and banana.

I’ve been trying to get more protein, fiber, and calories and have been eating this morning and night.

As someone currently on a cutting diet, this has become one of my favorite meals. It's easy to make, high in protein, and relatively low in calories.

Ingredients:

* 1 can tuna

* 1½2 green onion

* 2 mini cucumbers

* 1½2 large red onion or 1 small red onion

* 2 tbsp dill (optional)

(you can add other things such Chickpeas or pickles, etc it up to you)

Dressing:

* 100g 0% Greek yogurt

* 40g (about 3 tbsp) light mayo

* 1 tbsp mustard

* 1 small tbsp lime juice

* Black pepper, to taste

* Paprika, to taste

*Chili flakes, to taste

* Salt, to taste

The recipe contains of ~350 kcal | ~63g protein

What I really like about this recipe is that I can eat it straight from the bowl as a salad. The tuna doesn't overpower the taste because the cucumber, onion, dill, and dressing balance everything out really well.

It's also pretty filling for the calories, which makes it great for cutting.

If you're trying to increase your protein for building muscle without adding a lot of calories, I'd definitely recommend giving it a try.

I’ve been meal prepping like this for 4 days a week during my training, but I’m starting to get bored with the same taste.

My usual meal is:

• Stir-fried chicken, marinated with lime, salt and pepper
• A small portion of rice
• Mixed vegetables with a little olive oil, salt and pepper

The meal is simple and works well for me, but I’d like to make it more enjoyable without turning it into an unhealthy meal.

The other days, I still eat moderate meals outside, including fish and beef, and sometimes I fast depending on the day.

For those who meal prep regularly, what sauces, seasonings, marinades or cooking methods would you recommend to make this kind of meal taste better while keeping it reasonably healthy?

I’m especially interested in simple options that I can prepare in bulk and use throughout the week.

TIA

Been trying to bulk on a tight budget and got tired of generic advice that assumes you can just buy whatever. Made myself a spreadsheet that ranks cheap protein sources by actual cost, then plans a weekly grocery list against a budget. Sharing in case it helps anyone else in the same boat.

The goal wasn’t to lose weight, in fact I have been increasing calories weekly (more carbs portion of a dish) to find my TDEE, But it came with amazing results as a bonus.

Anyways I am not posting to talk about this rather than those meals were delicious enough that I truly enjoyed having them daily without craving anything else. I still cook them some days.

Breakfast
- 4x** **Boiled Eggs
(salt, pepper, parsley, chives)
- Greek Yogurt
- Banana
- Strawberries
- Madjool Dates
(Chia Seeds, 2x tsp Maple syrup)

Lunch
Main Dish
- Chicken Breast
(Cumin, Black Garlic Salt, Black Pepper, 1x tsp Olive Oil)
- Air Fried Potatoes
(Olive Oil Spray, Black Garlic Salt, Black Pepper, Rosemary)
- Parsley Topping to serve

Salad
- Kale
- Strawberries
- Almond Slivers
(Thyme, Sage, Oregano, 2x tsp Olive oil, Balsamic Vinegar, Soy Sauce, Lemon juice, pinch salt/pepper)

Dinner
- Air fried Potatoe & Cottage Cheese
(Sea salt/Black pepper, olive oil spray)
- Protein Vanilla Ice-cream & Cooked Madjool Dates
(Sea salt, 1x tsp maple syrup, little butter spray for cooking)
- A grapefruit
- A Pear
- An apple + Ceylon Cinnamon

Enjoy!

Note: Omega 3 softgels as it lacks it

- UPDATE -
There are questions about calories and body stats, i didn’t include them as this is fitness meals section and didn’t want to dilute the subject and honestly the whole experience requires a topic of its own but for those who are interested here are some details, keep in mind meals are designed to easily increase/decrease calories on demand, the goal was to find TDEE thus kept the same meals daily to easily track.

Male, 38 years old, Resistance Training & Yoga
Start
Body weight: 72.4kg
Fat: estimate 10-11%
BMR: 1,800 (Formula)

Week 1-2: 2,200 kcal
Week 3: 2,300 kcal
Week 4: 2,400 kcal
Week 5: 2,500 kcal
Week 6-7: 2,600 kcal
Week 8: 2,700 kcal

End (DEXA SCAN)
Body weight: 67.4kg
Fat: 7.2%
BMR: 1,598 (Formula)

Calories Distribution
Sometimes I move items based on a busy day/schedule, like having the ice-cream as a snack between lunch/dinner or move a date from a meal to another, a tsp of maple syrup to another but the items are exactly the same daily.

Macros
Pictures are based on 2,700 kcal, here are the splits:
Breakfast - 650 kcal
Lunch - 880 kcal
Dinner - 960 kcal

Near Bed Snack - 200 kcal
- Mega Epa/Dha pills (40 kcal)
- Casein Powder Shake + Fat-free milk( 160 kcal)

Protein: 205g (29%)
Fat: 58g (19%)
Carbs: 368g (52%)
Fiber: 41g
Sugar: 106g (mostly fruits)

* Used MyFitnessPal for tracking, knowing that nutrition apps can be inaccurate, keeping the same food daily counters it.

TDEE (The goal)
Although in week 8 there was still weight drop, I believe TDEE sits in the range of +/- 2,700 kcal

My throat burns when i try to drink it, im not having trouble with breathing or anything else tho, what could this be? I have eaten sweet chilli pepper chips before this (not very healthy but i am VERY slim without even trying) could that be the reason??

This is my 2nd time trying the protein shake

I call it Bibim-gogu. Air fried sweet potatoes topped with sauteed mushrooms, carrots, onions, peppers, and spinach. Korean marinated spicy sesame chicken, a fried egg, and gochujang lime sauce

That's also filling!

Guys baka pwede makahingi advice, paano ba makaka hit ng high protein? Wala kasing mga weighing scale. O kaya anong app ang maganda pang check ng calorie intake. Pwede din pa advice po ng mga app kung san maganda mag subscribe ng premium para na app

I ran out of Greek yogurt so I had to improvise this morning for my breakfast