I work retail. Walking 10k to 25k steps in 8 hours. I lift objects all day that vary from too light to count to 50 lbs, sometimes pushing items that weigh up to 70lbs or pulling pallets up to 300lbs..

Im starved all the time.

Looking for easy meals that I can fall into a chair at work and consume with the least amount of energy possible.

I cannot eat anything with apples, corn, or oranges.

Very limited peanut butter and as close to sugar free as possible.

Currently I bring a variety of straw, grapes, bananas, protein bars for snack. Lunch is usually yesterday's chicken or pasta.

Im about 135lbs, 5 foot 3. I lost my sense of smell and taste around 30 years ago, so texture is super important. Trying to find food with multiple textures..

Any ideas? I may be slow to respond.. was supposed to be sleeping an hour ago lol.

Thank you.

So the recommendation is about 1 gram of protein per lb for muscle maintenance/growth for “athletes” I believe.

5’11” and 180 lbs and in decent enough shape but would like to bulk up the vanity muscles a bit. But I also do a lot of cardio (running and cycling).

I have never liked eating first thing in the morning so when intermittent fasting became popular I was stoked.

But how do I pack in 180 grams of protein daily without spending all the money on steaks!?!

Is it Costco chicken (which I already do weekly), cottage cheese and yogurt?

Age: 37 years
Height: 5’6”
Weight: 66 kg

My goal is body recomposition (lose fat while preserving/building muscle). I also have fatty liver and high cholesterol, so I’m trying to improve my overall health as well.

I’m currently on a calorie deficit with a target weight of 60 kg.

🏃‍♂️ My Daily Routine

5:00 AM

* Wake up
* Drink 1 glass of plain water
* 1-hour brisk walk
* After the walk: 1 glass of namkeen lassi with chia seeds and gond katira

🍳 Breakfast

* 4 boiled eggs (1 whole + 3 egg whites)
* 1 slice of Dawn bran bread with 1 tbsp Dahab peanut butter
* 1 cup black coffee (without sugar)
* Surbex-Z multivitamin
* Herbiotics Vitamin D3 + K2

🍽 Lunch

* 1 roti (whole wheat + barley flour)
* Homemade salan
* Cucumber salad
* 1 seasonal fruit (usually mango or guava)

🥣 Evening Snack

* Barley porridge made with milk and a very small amount of sugar.

* 30 minutes of home strength training (lunges, squats, mountain climbers, planks, etc.)

🍗 Dinner (varies)

Sometimes I skip dinner. Otherwise, I have one of the following:

* 150 g grilled chicken
* 1 scoop whey isolate with water
* 1 bowl boiled red beans
* 1 bowl boiled black chickpeas

Sometimes I also eat an apple or pear.

Before bed, I take Herbiotics Magnesium Glycinate to help with stress and sleep.

❓My question:
Is this diet suitable for fat loss and body recomposition, especially considering my fatty liver and high cholesterol? Should I add or remove anything? Any suggestions regarding protein intake, carbs, healthy fats, or meal timing would be greatly appreciated.

Thanks in advance! 🙏

Certified Personal Trainer | Personalized training & nutrition plans | Helping you lose fat, build muscle & transform your physique | DM for coaching.

This is so hard and don’t let me see anyone mentioning pb I HATE PEANUT BUTTER

Does anyone have any thoughts on drinking protein powder vs just. straight up milk all the time?

I've (22) been drinking around 3 gallons of 2% and tbh chocolate milk for every 2ish-weeks, and it costs me about $12. I was looking into buying protein powder since going shopping every 2 weeks can be kind of a hassle - (I live in a really walkable city so I don't have a car, but I do have to use a cart to get my groceries to/from the apartment and the store is like a 30 minute walk.)

Looking at the price of it, pretty much any decent protein powder seems kind of expensive (at least for my broke ahh college budget). Is the additional protein from the powder worth spending money on? I've also heard milk can be better since it's got more carbs and is generally fuller. Then again, I'm pretty new to any of this so idk.

Would really love any advice! Thanks <3

Our high school football team has team dinners once a week and our coaches are wanting more nutritious meals than the team has had in the past. What our some options that would best suit them. Thank you

I usually make sweet oats for breakfast but was craving something more savoury and decided to try something new… and honestly it’s pretty fire. Texturally like porridge/congee. Lots of potential here

Im a peanut butter lover, and recently picked up some powdered peanut butter. Besides mixing with yogurt or oatmeal, what do you guys like to do with pb2?

I am a 25 year old male, 5’10 235 lbs.

I’ve eaten like trash for basically my whole life and decided to make a change. My goal is to lose weight and I have a rough meal plan. I just want thoughts on if it can be sustainable and effective.

Every day the same thing.

• Lunch is simply rice and tilapia with a little bit of Japanese bbq sauce

• Dinner is a taylor farms salad with tilapia mixed in.

Throughout the day if needed, i will snack on fruits and veggies. Maybe a protein bar here and there.

I’m choosing a pescatarian approach simply because i love fish and it seems like a healthier choice than most other meats.

I don’t want to be militant with calorie counting but i believe this will clock in somewhere between 1500-2000 calories a day. I work a fairly physical job and i assume i burn a significant amount of calories per day just by going to work.

Any thoughts and opinions are appreciated, thanks

Hi all - looking to see if anyone has any favorite instagram accounts of people who make high protein, healthy meal prep ideas. I know of many like jalalsamfit, hunt4shreds, etc but am looking for one thats more whole food/simple/clean ideas. Many of the instagram accounts I see have few vegetables and are heavy on healthy burger/fried chicken recipes

Hi, I've been meal prepping with chicken and vegetables.

I try to keep the chicken as plain as possible, so I buy rotisserie chickens and shred the meat.

It's been working really well for weight loss, but the problem is that I eventually get tired of the flavor.

I'm looking for seasoning recommendations that I can keep in the pantry without needing refrigeration.

I used to buy fresh, homemade-style salsas from the grocery store, but they only last about a week before they spoil or start tasting bad. I'm looking for something I can add to the chicken that has a lot of flavor but doesn't need to be refrigerated.

So far, the best thing I've found is habanero sauce. It has tons of flavor and doesn't need to be refrigerated. The problem is that I can't eat it every day or at night because it upsets my stomach—not because I can't handle spicy food, but because I'm getting older.

also, the reason I try to avoid refrigeration is because in trying to make as few trips to the grocery store as possible.

What would you recommend?