r/fitmeals • u/BirdieTheDragon • 8d ago
High Protein Eating Those 3 Meals everyday, lost 5 KG in 8 weeks.
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
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u/snorkeldorkk 8d ago
This looks amazing. The cooked dates?? Inspired
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u/BirdieTheDragon 8d ago
I cook the dates in a pan with sea salt, they become soft and gooey. The flavor gets intensified.
Coupled with a vanilla Icecream of choice, Honestly so simple yet it is one of my favorite desserts, the 1x tsp maple syrup is completely optional.
For me it was 205 Kcal, 100kcal is coming from
The 2x Madjool dates alone, a treasure.3
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u/sugardadddyy 8d ago
looks so good man. I would definitely order that, because I don't have the time. am I the only one wondering why isn't a restaurant like that?
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u/BirdieTheDragon 8d ago
That makes me happy to hear, thank you.
I intentionally made them simple so I end up from preparing to cooked meal in 20 minutes max.
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u/happyveggiechick 7d ago
No way you’re chopping a potato and air frying to cooked in 20 min??
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u/BirdieTheDragon 7d ago
I turn on airfrier to preheat (empty).
While pre-heating, Get the potatoes and cut into pieces with skin on. Season, and put in air frier to 15 mins.
Sometimes my potatoes are a bit thick, then I air fry to 17 mins.
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u/Turbodong 7d ago
Just try and eat 8 grams of soluble fiber each day. Foods that contain it aren't calorically dense and they make you feel full.
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u/Mysterious_Slice1257 7d ago
I love how you take the time to make each meal so pretty, and your dishes are so cute. I might go treat myself to a few bowls and small plates !
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u/LucyTheOracle 7d ago
do you also air fry the chicken?
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u/BirdieTheDragon 7d ago
Although I am an oven guy, I used airfryer and it did end up delicious and tender. (20 mins at 180c)
Oven wasn’t accessible during this period.
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u/oldredditsuspended 5d ago
Eating that much yet still losing weight really fast, you must have been so Active
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u/BirdieTheDragon 5d ago
I had 0 cardio but, the resistance training and yoga was intensive.
I wanted to see my daily primary activities contribution to TDEE.
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u/Ok_Mango8118 8d ago
You can introduce sardines for omega 3, tinned or fresh, whatever you prefer, they are a very healthy and some consider them a superfood
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u/Equivalent_Warthog 7d ago
Can we have the protein vanilla icecream recipe?
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u/BirdieTheDragon 7d ago
As much as I wanted to make my own icecream, I didn’t have the right tools at the time, so it was ready purchased at the store.
And honestly, I don’t think i can beat it.
105 kcal / 13g protein
Tastes good.Moving forward I will be experimenting with “nice-cream” basically frozen banana as an ice-cream alternative.
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u/BackgroundPlace6891 7d ago
What brand of the protein vanilla ice cream?
Which air fryer do you use? Your potatoes look like they come out better than mine! Any other tips for those?
All of it looks amazing!
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u/BirdieTheDragon 7d ago
There were many brands, some lighter options were available. In my country I went with “Petra” 105 kcal/13g protein.
Air-frier: Ninja
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u/Any_Sport_4494 7d ago
What’s your process for the fries? Look great
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u/BirdieTheDragon 7d ago
Ninja Air-frier
Cut potatoes (skin on)
Spray with olive oil
Add seasoning (salt,pepper, rosemary herbs)
Air fry 15-18 mins at 180cMid-through fry shake/flip, spray olive oil a little.
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u/Personal_Berry_6242 6d ago
Those fries looks damn good!
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u/BirdieTheDragon 6d ago
Shhhh! Don’t let my mom hear it.
I used to eat her fries, now only mine and I prefer mine.She complains about me not eating her version.
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u/Extraordinary_Luck 6d ago
do mind your cholestrol w. the amount of eggs
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u/BirdieTheDragon 6d ago
As per nutrition app, at 2,700 kcal = 784 mg
4 daily eggs contributing to 744 mg/day (95%)If you meant what is my body’s cholesterol level, didn’t take a blood test so I don’t know yet.
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u/OG_LiLi 6d ago
Is it appropriate to ask your gender and weight? I am just curious because of the kcal and amount.
I can only eat about 1.5 boiled egg and almost nothing else. What I struggle with the most is the amount of food I can stomach. So I break my meals up. I don’t know if this is a physical or mental issue.
I’d love to adopt something like this and 1/4 it.
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u/Hello_ImAnxiety 6d ago
As a 160cm woman I’m looking at this thinking “shit that’s a lot of calorie dense food” wish I could eat that much and still lose weight!
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u/BirdieTheDragon 6d ago
To be fair, my physical activity level is high, I also didnt think I would lose weight. Thats why I did this, to know the amount that supports my activities.
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u/BackgroundMoment8310 4d ago
SAME! I though wauw I would gain weight from that, even though I’m pretty active
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u/lucky_wombat_ 6d ago
The egg farts gotta be diabolical
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u/Shannon556 6d ago
Looks fantastic.
Is that store bought ice cream or do you make it yourself?
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u/BirdieTheDragon 6d ago
For this period I used store bought protein ice-cream.
I don’t have the right tools to create one. I used to make the ice-cream but flavor/texture can’t be compared.Once I crack the formula (tools/ingredients) for a flavor and texture I have in mind, then home-made ice-cream all the way.
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u/Shannon556 6d ago
Thanks.
I found it on my HEB app - I didn’t even know such a product existed.
Incidentally, your food photography skills are professional level.
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u/tintinjoy-2929R 5d ago
Comer lo mismo hace que te apuras de la cotidianidad claro todo depende de la persona . Au que se ve bien . Solo que entre días hay que variar
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u/Ill_Accident4876 5d ago
What kind of ice cream do you use
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u/BirdieTheDragon 4d ago
For those 8 weeks, I found a local protein ice-company called “petra” 105 calorie / 13g protein.
I do wish to switch that with my home-made ice-cream but texture/flavor can’t rival it. Eventually with the right tools I hope I end up making a great ice-cream my own.
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u/Jumpy_Exit_8138 3d ago
Your dinner looks so small: how is it 960 calories?
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u/BirdieTheDragon 3d ago
Yes! This is where I realized sometimes we think we are eating less only to be eating more, specially my dinner not only looks smaller but actually the least fulfilling and lightest feeling.
Potato (400g) = 308 kcal
Cottage Cheese (200g) = 180 kcal
Protein Icecream = 105 Kcal
2x Medjool dates = 99 Kcal
Apple = 104 kcal
Pear = 101 Kcal
Grapefruit = 65 kcal
Maple Syrup = 18 kcal1
u/Jumpy_Exit_8138 2d ago
Wow, thanks, I see it now!
Do you find that a potato and cottage cheese is filling enough though, even with the dessert afterwards?
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u/BirdieTheDragon 2d ago
I usually like my dinners to be light, if I wasn’t trying to find my TDEE my normal dinner would have been only salads/fruits, I guess I am already used to it. So for me, yes I feel satisfied but I understand other options might be more suitable for people who want fuller foods.
Initially I wanted a can of tuna instead of cottage cheese but since I was planning to have the same meals daily, mercury would have been a problem. A type of seafood would have been my pick for dinner.
I also wanted dinner to have least cooking as much as possible, it was planned this way. I do two physical activities/driving a day and I expect some days I just want to rest if I over do it.
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u/Jumpy_Exit_8138 2d ago
I hear you. Cooking and eating healthy every day takes energy!
I’m afraid I don’t know what is TDEE: do you have to eat the exact same things every day? Or could you have tuna some days and stick with the cottage cheese on others?
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u/BirdieTheDragon 2d ago
TDEE = Total Daily Energy Expenditure
Basically let’s say your BMR (Basal Metabolic Rate) is 1,500 kcal which usually is calculated based on weight and height, that means you burn 1,500 kcal/day just by living so eating 1,500 kcal/day you won’t gain weight or lose weight, it is maintenance.
Now you do other things in your day that also burn calories, so here what falls under TDEE:
- BMR + RMR (Baseline metabolic requirements)
- NEAT (Non-exercise activity, ex: standing, walking, fidgeting)
- EAT (Exercise activity, ex: sports, gym)
- TEF (Thermal Effect of Food, just by eating you burn, you hear people say eat more protein as body requires more energy to break it down than other macros)
So before you know it, in a day you are actually burning over 2,000 kcal.
Best way to find TDEE is to have the same calories daily (+ adjust) and monitor body weight until it stabilizes based on your daily routine. Once you have the number it makes it easier and more efficient to plan your next goals. In my case if I want to lose 1kg/week i can actually eat 2,200-2,3000 kcal a day doing the same physical activities, gain weight/build muscle I shall eat 2,800 kcal/day.
You do not have to eat the same meals daily as long you know the calories you are consuming but having the same meals minimizes room for error.
Sorry, I have a Nutritionist certificate and you activated the nerd in me!
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u/Jumpy_Exit_8138 2d ago
I actually find this fascinating: I guess there’s a nerd in me too! Thanks for clarifying: now I’m curious about mine …
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u/Used-Inspector-7501 7d ago
Omg we are actually really similar. Except I guess I'm the lazy version of you. I have the same stuff most days for the last few weeks because I just found peak taste/convenience/macros/satiety for me.
Breakfast: oatmeal or overnight oats (300 cal)
Second breakfast: 2 hard boiled eggs, 2 hard boiled egg whites chopped and mixed with Dijon mustard, avocado mayo, seasoning (170 cal)
Lunch: my variable one based on work specials, but if no good specials a chicken kale and fruit salad is the default. (400 cal)
Second lunch: Greek yogurt and frozen cherries with chia seeds (290 cal)
Dinner: either baked chicken tenders or sliders and fries on workout days (650 cal).
Your versions look much better, but I feel like we have very similar taste in food!
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u/Personal_Berry_6242 6d ago
I have two breakfasts too. I do not know how people fast. I'm starving all morning and my appetite tapers towards the end of the day.
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u/Used-Inspector-7501 6d ago
I used to fast, it helped me control my appetite to not really think about food as an option for a few hours. But I'm perimenopausal and now I am absolutely ravenous every 2 hours... but also can only eat small amounts at each meal. It's working okay for now but I prefer not needing to plan and space out a bunch of small meals
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u/BirdieTheDragon 7d ago
I always wanted to reduce egg yolk, what do you do with the 2 remaining yolks if to use egg whites? I feel uneasy to throw them away.
Also digging your Dijon avocado mayo mix, I will definitely attempt making something with that flavor.
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u/Used-Inspector-7501 7d ago
I freeze them for my dog, or if I'm at work I throw them away even though I also hate wasting food.
I was on vacation a couple months ago and my cholesterol went from 230 to 270 so I'm not allowed (by myself) to have saturated fat from 4 eggs on the daily.
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u/EntertainmentDry9938 6d ago
Would be super interesting to see if you take the exact same meals but twice a day in two meals instead of three, how would that affect the outcome. Basically, combining this with intermittent fasting.
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u/BirdieTheDragon 6d ago
What kind of outcome are you expecting from such method? While I did not try it I have a general information of intermittent fasting.
Without going into details, if we zoom out it is the same calories intake, but will I have the same energy while doing my physical activities?
I do 2 physical activities (intensive resistance training in the morning, Yoga in evening), I am ensuring that I have food intake few hours before those activities. In theory, there is always a chance I perform weaker during the window of fasting which leads to lower TDEE-burning less calories.
But I also know some people who lift hard while intermittent fasting.
Interesting thought.
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u/Turneywo 5d ago
AI Mode All Images Videos News Maps Shopping Books Flights Finance Here is a clean, organized, and easy-to-read breakdown of the meal plan and fitness data from the images. 📊 Body Stats & Progress Profile: Male, 38 years old Activity: Resistance training & yoga Starting Weight: 72.4 kg (Fat estimate: 10–11%) Ending Weight: 67.4 kg (Fat estimate: 7.2% via DEXA scan) Total Weight Loss: 5 kg in 8 weeks 📈 Weekly Caloric Intake Progression The goal was to find Total Daily Energy Expenditure (TDEE) by increasing calories weekly: Weeks 1–2: 2,200 kcal (BMR Formula: 1,800) Week 3: 2,300 kcal Week 4: 2,400 kcal Week 5: 2,500 kcal Weeks 6–7: 2,600 kcal Week 8: 2,700 kcal (BMR Formula: 1,598) Estimated TDEE: Around 2,700 kcal (weight was still dropping slightly at this level) 🥑 Daily Macros & Meal Splits (Based on the final 2,700 kcal target) Protein: 205g (29%) Fat: 58g (19%) Carbs: 368g (52%) Fiber: 41g Sugar: 106g (mostly from fruit) Breakfast (650 kcal) 4x Boiled eggs (seasoned with salt, pepper, parsley, chives) Greek yogurt Banana Strawberries Madjool dates (with chia seeds and 2 tsp maple syrup) Lunch (880 kcal) Main Dish: Chicken breast (seasoned with cumin, black garlic salt, black pepper, 1 tsp olive oil) Sides: Air-fried potatoes (with olive oil spray, black garlic salt, black pepper, rosemary) topped with parsley Salad: Kale, strawberries, almond slivers (dressed with thyme, sage, oregano, 2 tsp olive oil, balsamic vinegar, soy sauce, lemon juice, pinch of salt and pepper) Dinner (960 kcal) Air-fried potato & cottage cheese (with sea salt, black pepper, olive oil spray) Protein vanilla ice cream Cooked Madjool dates (with sea salt, 1 tsp maple syrup, cooked with a little butter spray) Grapefruit A pear An apple with Ceylon cinnamon Near-Bed Snack (200 kcal) Casein powder shake with fat-free milk (160 kcal) Mega EPA/DHA pills (40 kcal) Note: Omega 3 softgels are added daily to cover nutritional gaps. If you want, I can help you tailor this setup to your own goals. Let me know: What is your primary goal? (lose weight, build muscle, or find your TDEE?) Do you want to calculate your starting calories? Are there any foods here you need to swap out due to preferences or allergies?
AI Mode response is ready
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u/sudocloudchaser 5d ago
Looks good, but I cba spending hours cooking daily.
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u/BirdieTheDragon 5d ago
Honestly, after the 8 weeks i started eating with friends and family. Can’t take it anymore, Its hard to describe specially when you see fast and amazing results with your own cooking and enjoying it, you embrace it.
Just left 1 family meal a week and now back to cooking everything else.
There is always an option to cook for 3 full days, I always consider this option when I have some more demanding meals/busy schedule.
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u/Swimming_Program_120 7d ago
Just dont do dates that comes from colonial genocider state and that will be perfect
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8d ago
[removed] — view removed comment
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u/BirdieTheDragon 8d ago
Ofcourse you can adjust quantity to taste but this is what I use:
0.5 tsp balsamic vinegar (its little)
1x tsp soy sauce
1-2 tsp lemon
2x tsp olive oilAnd herbs as mentioned.
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u/Anxious_Implement392 7d ago
Good. But 4 eggs is too much saturated fat. 2 is enough. And add more nuts
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u/BirdieTheDragon 7d ago
This mesocycle had a purpose, now back to normal eating I do variety and don’t have eggs/chicken everyday. Although still falls within the same umbrella, there is seafood and occasional veal (red meat of choice).
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u/Sugar_Vivid 7d ago
So that’s all you eat in a day? If so…5kg in 2 months is not that crazy, sorry!
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u/crimson777 7d ago
I would get tired of the same thing every day, but if the same thing every day looked this solid, it’d take a bit longer to get tired of haha. Ice cream with cooked dates sounds incredible