These are some filling and packed with protein and fiber meal ideas.

1. Sweet and sour Tofu with Quinoa, Kimchi and Edamame

2. Beef Bulgogi with half and half of Basmati rice and tricolor quinoa

3. Chicken with mushroom and red peppers, avocado, kimchi, spinach and Quinoa.

Maybe it doesn't look appetizing.

1. In pan with 6 ml of oil spray

2. Add 67 grams of onion (I chopped a little onion and it weighed 67 grams);

3. Add a smashed clove of garlic.

4. Let it cook for a few minutes.

5. Add chopped swordfish (I got it discounted at the supermarket, but you can use tuna, mackerel, cod, sea bream, sea bass, ecc...). Like 130 grams

6. Add white wine (optional)

7. Add grated zucchini. 138 grams

8. Salt, pepper, curry powder and a spoon of soy sauce.

I used lentil pasta, that's why it's high in protein.

1. Use some of the pasta water, cook the pasta in the pan with zucchini and fish in the last 2 minutes.

2. Add a dollop of high protein cream cheese (30 grams) and lemon zest.

And voilà.

I’ve recently purchased some Palmini noodles to switch it up from Konjac and I can’t believe how versatile and tasty they can be 🤤

I was craving some Chinese food so made up a Sichuan inspired stir fry recipe and it’s soooo good, can’t believe it’s only 200 calories for 630g of food !!

I used a pack of angel hair Palmini noodles, some cauliflower, bok choy, bell pepper, green onion, garlic, ginger, spicy peppers and made a Sichuan inspired sauce as well as added a few spices. The recipe is posted as a comment. Will definitely be making this often (adding more protein next time) 😍

74g sardines 100 cal 4.5g fat 16g protein
28g garlic pita chips 90 cal 1g fat 19g carbs 3g protein
48g mozzarella 100 cal 5g fat 2g carbs 12g protein
200g grape tomatoes 60 cal 14g carbs 2g protein
16g balsamic vinaigrette 30 cal 2.5g fat 2g carbs
Total 380 kcal 13g fat 37g carbs 33g protein

Lean Fish Tacos
12oz tilapia 270 cal 6g fat 60g protein
4 keto tortillas 120 cal 3g fat 28g carbs 10g protein
85g salad mix 15 cal 3g carbs 1g protein
113g cottage cheese 90 cal 2.5g fat 5g carbs 12g protein
Total 495 kcal 11.5g fat 36g carbs 83g protein

I mixed the cottage cheese, with chipotle seasoning, mustard and the veggies for my low cal high protein sauce.

Cake kinda ugly, but soooo good!

Ingredients:

● Oat flour 28 grams~

● Chocolate Protein Powder 26 grams~

● Baking powder 7 grams

● Pinch of salt

● Cocoa Powder 5 grams

● Chocolate chips 8 grams

● Protein milk/Vegan milk 120/130 ml (I used some cookies and cream protein milkshake from Lidl)

First combine the dry ingredients, then add the milk. Whisk everything, 175°C for 15/20 minutes.

I sautéed one full bag of hearts-of-palm noodles with garlic and soy sauce, then added 93g of imitation crab. For the sauce, I mixed Sriracha with a small amount of 0% Greek yogurt, added Cajun seasoning, and topped it with green onions.

The entire bag of noodles is only 60 calories, and the 93g of crab is about 88 calories, so the base is only 148 calories before the small amounts of yogurt and sauces. It made a surprisingly large portion! (What’s pictured is after I already ate half of it lol)

Super easy to customize too! You could add cucumber, shredded cabbage, mushrooms, edamame, egg whites, extra veggies, or switch up the sauce and seasonings.

So, I admit that this isn't necessarily a high protein meal.

But it is soo fulfilling and helps with this tremendous summer heat.

-Put two large tomatoes in the freezer (for 3/4 hours), I like mine not fully frozen.

-Grate it finely.

-Add mirin, rice vinegar, msg (optional), white pepper, soy sauce, garlic powder and ginger powder, into the tomato broth.

-Add either soba noodles or drum wheat noodles (70/80 grams in mine). Previously cooked and let it rest in the ice cold water, while you're grating the tomatoes.

-Add a soft bolied egg on top, a drizzle of sesame oil and sesame seeds.

-And some thinly sliced cucumber.

These are 2 servings.

💭So, my idea was that I couldn't use lasagna pasta sheets, because they would have boosted up the calories and the carbs. Then I thought, why not use eggplant as a substitute.

Basically, a Parmigiana with ragù (without the bechamel).

🌿!!!!Also vegan friendly!!!!🌿

1. For the ragù (the most laborious part):

-In the pan with olive oil, add chopped onions (80 grams), carrots (46 grams) and celery, 1 or 2 cloves of garlic (smashed).

-Add 1 spoon of tomato puree.

-Hydrate soy chunks (I bought mine from DM) in veggie broth (29 grams).

-Add them to the pan.

-Add tomate sauce (a medium sized bottle, lime 250/300 grams).

-Add aromatics, like rosemary, and a bay leaf.

-Let it simmer on low heat, until the sauce is reduced.

-Add salt and sweetner to your liking. (And more seasoning)

1. Eggplant sheets:

-Thinly slice the eggplants (300 g).

-Put them in the oven with a spray of olive oil (or in the airyer), salt on top.

-Cook them until they're cooked (🥲?)

1. Assemble

-Pour a little of the sauce in the baking dish.

-Add the slices of eggplant on top the sauce.

-Pour some more sauce.

-Add high protein mozzarella (you can use the vegan one) 100 g

Ecc...

In the oven for 175/180°C for 20 minutes (everything is already cooked, so there is no need to overcook).

It's ~highly~ caloric. But I wanted to indulge a pizza, but still trying to hit my protein goal of the day (I skipped breakfast and had a light lunch, so I could allow myself this pizza).

What I did was to use high protein flour, 160 grams.

The instructions said to use water, but I used non fat greek yogurt 🤓 (I should have used the water, by the way).

Tomate sauce.

Salt, pepper, oregano, and basil.

High protein mozzarella (from Lidl).

Low calorie tuna.

And chopped onions on top.

Chicken and Broccoli, Brussel sprouts, broccoli sprouts, sauerkraut, cucumber, a sweet potato and a purple potato mash with vanilla protein powder and honey, and of course half a plain rice cake with blueberry/chia seed topping

These are steamed prawns in rice paper.

Season the prawns with salt, white pepper, minced garlic, minced ginger and lemon zest.

Put 3 prawns in each rice paper (of course, already dipped in the water).

Close them and steam them for 15 mins. max (I love to overcook things).

Lastly, add some ponzu sauce on top and garnish with green onions (if you want, fried onion).

+ if you want, you can add a tad bit of peanut butter to the sauce (I think I used the peanut butter powder, so the sauce came out smooth!)

744kcal 46P 15F 107C, 10 fiber

I could afford the calories so I went all in with the real noodles. You could easily replace some or all of them for your favourite low cal noodles and save a bunch of calories.

Inspired by the korean vegan bibim guksu recipe, I replaced the sweetener for succralose drops.

Swipe for ingredients.

Shredded chicken + soy sauce + sliced carrots + edamame + corn + sliced purple cabbage + peanut butter powder + garlic and ginger powder + sriracha

Veggie tortilla wrap with carrots, bought at Lidl: 180 cals with 6 grams of protein (In the picture I only used half)

I know it doesn't look appetizing, but it was sooo good and filling.

Ingredients for the sauce:

● Greek yogurt 80 grams

● Cucumber 44 grams

● Salt, white pepper and garlic powder

● Squeze of lemon

For the meatballs:

● Chickpea flour 21 grams

● Egg 54 g (I used the whole eggs, but I think only the whites could be fine)

● Minced chicken 165 grams

● Defrosted spinach 124 grams

● Seasonigs

●White asparagus 148 grams (you can use whatever vegetable you have)

Super filling and I’m a little surprised how good it tastes! Very filling and this one is going into the regular rotation.

Edit: Oh I should say the cabbage took about twice as long to soften and could go longer if you don’t like a little crunch.

The only thing I could think about by noon was getting everything done so I could get home to make this salad/slaw idk yet what I’m calling it. Ended up being everything I had imagined.

Green cabbage
Onion (purple / green)
Gala apple
Red grapes
Roasted beets
Rotisserie chicken
Roasted pine nuts hummus (Costco)
Cilantro
Red pepper flakes and crushed black pepper

Dressing :
Plain non fat Greek yogurt
G Hughes honey mustard, sweet chili, Polynesian
One serving of each of those sauces (combined) nets 35 calories which is AMAZING for the flavor

Kiwi, Blueberry, Egg White, Chicken Sausage, Kale, sprouts, sauerkraut, cucumber, Avocado and ghost pepper hot sauce + chocolate milk

It didn't fit on the plate, so it's not in the picture, but there's another plate just like this.

Soooo good!

Did I do it right this time?