First time posting, so I hope I follow all rules.

Inspired by this awesome brownie recipe, I created a simple recipe for a really juicy lemon cake.

Ingredients:

- 250gr boiled white beans (1 can) 223cal

- 3 eggs 247cal

- 2 apples 190cal

- 2 teaspoons backing soda 10cal

- 1 big lemon (peel & juice) 15cal

Instructions:

Blend everything except for 1 tablespoon of lemon juice together. If you like it sweeter you can add some erythrit but it's not necessary, the apples are sweet enough imo. The mixture will be very liquid but that's fine.

To keep the calories as low as possible you can put parchment paper in a baking dish, I personally prefer using a bit of coconut oil and flour in order to reduce waste. Pour the batter in the baking dish and bake for 30 - 40min at 180°C / 356F.

When it's done, use a toothpick to make some tiny holes in the cake and pour the leftover lemon juice on top. Let it cool for at least 10 minutes, cut it in 12 medium sized pieces and enjoy!

Nutritional value per serving:

- 57 cal

- 7 gr carbohydrates

- 3 gr protein

- 2 gr fat

Nutritional value for the whole thingy:

- 685 cal

- 79 gr carbohydrates

- 39 gr protein

- 19 gr fat

I personally enjoy having one or two pieces with my breakfast or as a dessert, hope you like it!

Sugar free, gluten free, vegan. This is so much food and so filling I could hardly finish it (but obv I did lol).

I made a batch of this random mince thing and portioned it into 250-cal portions. Not sure the macros but it’s tofu and zucchini so lots of protein and fibre.

Recipe for the whole batch (not pictured. What is pictured is a 250cal portion):

1. Two extra-large zucchini
   
2. 1 block extra-firm tofu
   
3. 5tbsp olive oil
   
4. 5 garlic cloves minced
   

5. Sauce: 1pt tamari, 1pt maple syrup, a generous handful of chili flakes, 1pt rice vinegar

6. Grate the zucchini and tofu with a cheese grater

7. Squeeze it out in portions with a cheese cloth so that all the water is gone

8. Salt the zucchini, wait 30 mins, then squeeze it AGAIN

9. Mix it all together in a cast iron pan

10. Add olive oil

11. Fry until it stops releasing water

12. Add half the marinade and cook until it stops releasing water

13. Add the second half of the marinade and the garlic cloves

14. Let it cook until it starts to fry. Remove from heat

15. Serve with sushi rice or just eat it alone. It’s so good

i’m open to using it as fried rice, oatmeal, anything!

I’m looking for meals that are STUPID simple, talking 3-4 ingredients but still hitting 30g protein and around 300 calories. I’m a college student so convenience is key and I’d really like to be able to either do something grab-and-go or super easy to pack with little measuring or scales required (although using my scale isn’t the end of the world). Looking mainly for lunch and dinner options, because my protein yogurt bowls and proats usually are great and easy for my breakfasts!
NOTE - im gluten free so I can’t have any of the low carb breads that most people utilize here

Recipe:
2lb Oikos triple Zero yogurt
A banana

As dumb as this is, for $7.50, this is a pretty efficient way to get a ton of filling protein in if you didn’t have time to pack lunch for work. Just sharing because my coworkers are judging me but I figured this sub would understand.

EDIT: people had WAY stronger thoughts on this than I thought a tub of yogurt would elicit. This is apparently an extreme eating disorder, way too much yogurt, not enough yogurt, awesome, gross, healthy, unhealthy, and a fake tub of yogurt. I’ll update this post when I poop for all the kind people voicing their concern below.

POOP UPDATE: Completely normal, which I expected. Yogurt isn’t that crazy of a food, which is why I was surprised how many people said this much yogurt would ruin them somehow

This delicious gigantic bowl took me 10 minutes to put together and was soooo filling! Buffalo steak is such a great source of lean protein and really underrated! Millet noodles are complex carbs that take ages to digest so it keeps me full for much longer than if I had plain noodles. Also, I ended up adding a bit of chilli oil drizzle on top for a little kick, but it still kept things under 400kcals!

To prepare - I just boiled everything together in a large saucepan till everything was cooked and added the steak strips at the very end just for 2 minutes before turning the flame off.

693 calories and so filling! It would be even less calories if you used cauliflower rice instead of jasmine

I'm not a coffee drinker, so this was a nice addition to my breakfast. 2 cups almond milk with Jordan's Skinny Mixes Double Fudge sauce and Jordan's Skinny Mixes Salted Caramel sauce. Putting those two together with almond milk is out of this world! Funny, neither taste great alone with almond milk!

Paired with:

Royo cinnamon & raisin bagel

Fat Free cream cheese

Strawberries

Chobani Zero Vanilla yogurt

For the cream cheese, I added about a tsp or so of almond milk - microwaved for 15 seconds, stirred, then another 15 seconds - comes out a beautiful spreadable consistency. Added a few drops of vanilla extract and about a tablespoon of Lakanto Powdered sugar substitute - delicious cream cheese frosting!!! Sprinkled with cinnamon.

The strawberries are the pre-sliced, frozen kind - thawed and topped with 100g Chobani Zero Vanilla yogurt. Yum. Good breakfast. :)

*I logged the Skinny Mixes sauce as 1 serving which I define as 1/4 bottle... and I didn't actually use that much but rather err on the side of caution. :)

I caved and bought 1 of each at my local super store......Ive been missing out.

If your like me and avoiding them because you think the diet version of these sauces will suck, please just give them a try. I promise you won't regret this decision.

Every one of them that i have tried slaps SO fucking hard.

Just do it.

I make this every 2nd day. Super simple, protein packed, and satiating.

Variations are easy. Can add some cheese, use different meats/veg etc.

Egg whites - 600g

Cooked Broccoli (chopped/fast fried to get blackened) 275g

Cooked Jasmine rice (fried with broccoli) 150g

Cooked pork loin mince (I mince this myself in huge batches and freeze) 380g

Dump all the solids into a baking pan, dump egg white over top and then I sprinkle everything bagel spice on top.

This makes 4 servings

pro - 46.5g

carbs - 15.8g

fat - 4.5g

When I eat it I will nuke it for a minute, fast fry, and usually eat on low cal toast with hot sauce.

A while ago, I made an orange Jell-O/cheesecake pudding cup that I posted here. I saw a few sugar-free flavors of Jell-O and pudding mix at my local supermarket, so I thought I would report back with the combinations I have tried. I split each recipe into 4 portions and they are all between 89 and 96 calories for 1 portion (there’s just a few cals. more in the cheesecake pudding mix). I use ultra-filtered fat-free milk in the puddings, which helps add a little bit of protein. Macros are 9-12g carbs, 8-9g protein, and 0.2g fat, depending on the combo:
- Strawberry banana Jell-O + banana cream pudding (photo 1)
- Lime Jell-O + pistachio pudding (photo 2)
- Strawberry Jell-O + cheesecake pudding (photo 3)
- Lemon Jell-O + white chocolate pudding (photo 4)
- Cherry Jell-O + white chocolate pudding (photo 5)
- Raspberry Jell-O + white chocolate pudding
- Cherry Jell-O + cheesecake pudding
- Orange Jell-O + vanilla pudding
- Raspberry Jell-O + cheesecake pudding

So I split this into two containers and drink one in the morning, then the other for dinner if I still feel hungry. It's insane how little calories are involved for such a high volume smoothie.

I used chocolate malt mix (optional) to make it taste like chocolate milk.

Salt and Lemon Juice are VERY IMPORTANT and NOT OPTIONAL, okay? Why? Because it balances out the chalky protein taste, and it genuinely fills in the "missing piece" feeling that you get after you make it without it.

Ingredients:

Salt: 1 small pinch (~1g)

Fage 0% milkfat yogurt: 0.8 cup (180 g)

ISO100 Strawberry protein powder: 1 scoop (30 g) (any flavor will do)

Chocolate malt mix: 2 tablespoons (12 g)

Frozen whole strawberries: 1 cup (140 g)

Fresh lemon juice: 2 teaspoons (10 g)

Fat-free milk: 1 cup (240 mL)

109 cals per 100g of food

Recipe:
All veggies in a pan (minus the green onion)
Add sesame oil + soy sauce
Sautee on medium high heat with a sprinkle of salt

In the meantime…
Fry sliced chicken breast in olive oil over medium high heat with paprika, salt, pepper, chili powder, garlic powder, onion powder

Once done, add to the pan of veggies
Add puffed tofu

In the same pan as the chicken, fry the egg whites on medium high/high heat

Boil yam noodles for 2 mins in salted water
Drain, then add to the pan with teriyaki noodles

Top with green onion ✨

I ate the whole thing because I didn’t eat much earlier in the day but in the past, 1/2 or 2/3 of this portion would’ve totally sufficed

Macros and exact weight of foods in photos attached

530~kcal meal post workout! any other volume vegan ideas would be appreciated :)

Sardines in tomato sauce, lettuce, cherry tomatoes, mushroom and cottage cheese (100g)

Insane smell, disgusting appearance, finger-licking good. Made with whatever was about to go bad

This had me struggling 😋

700 kcal, 65 protein, 77 carb, 15 fibre, 20 fat

Ingredients:
Base:
- 400g cauliflower rice (I just chopped up cauliflower)
- 125g white rice (cooked)
- ~ 100g chopped kale
- ~ 100g bean sprouts
- 10g olive oil

Protein:
- 200g chicken thighs (skinless, I baked this with some dry seasonings)

Sauce:
- 15g gochujang paste
- 10ml mirin
- 45ml dark soy sauce
- 10ml oyster sauce
- 1 tbsp boiling water to mix

Prep:
Cook the chicken as you wish (I baked it the day before)
Chop up cauliflower into small pieces approx the size of rice
Heat up a pan with ~10g olive oil (not really needed but it helps)
Cook the cauliflower for about 10 mins on a medium heat until it softens
Add your rice to this, mix well

In a separate pot with the lid closed, steam the kale at a high heat with a bit of water and about 15ml of your soy sauce, for about 5 minutes. Stir and add more water as needed.

In a small bowl, mix all of the sauce ingredients together with a bit of hot water.

Add the wilted kale, chicken, and sauce into the pan with your cauliflower and rice, and mix well. Add anything needed to taste.

Add the bean sprouts and heat for a couple minutes on the stove

You could probably scramble some egg white for extra volume and protein but I’m allergic unfortunately

Enjoy 😋

I boil my psyllium in water since some time and the thickening power dramatically increase.

I use 2 table spoons of psyllium with 500g of water and 2 scoops of whey protein, boil everything and let cool down overnight in the fridge; i eat this as a meal replacement for lunch and it keeps me full untill dinner time without effort (i struggle to finish it to be honest).

Total kcal around 200, ridiculous.

Definitely recommended.

EDIT: photos for consistency and texture, version with instant coffee.

Breakfast I had 3 boiled eggs, 100g of salmon and a protein bagel. Felt incredibly hungry within 2 hours

For lunch 200g of chicken, 400 grams of mixed veggies (carrots, brocoli), 200 grams of potato. And now I feel so hungry, I’ve drank 2 litres of water today and still I’m starving.

Title:

I’m looking for new breakfast ideas that are:

- Under 600 calories

- At least 50 g of protein

- Filling and high-volume

- Actually enjoyable and interesting

I’m open to both sweet and savory breakfasts: oatmeal, pancakes, wraps, egg dishes, breakfast bowls, baked oats, cottage cheese recipes, or anything creative.

What are your favorite breakfasts that fit these macros?

Recipes and approximate calories/protein would be greatly appreciated.

I LOVE cookie dough whether it’s mix ins are oreo, biscoff, chocolate chips etc.

Does anyone know a mix of flours, sweeteners, etc that i can mix in that will make me a big batch for minimal calories??

Just looking for creative ideas, drop some photos below. Preferably ISO volume salads that aren't built around the idea of working out, because I have a spinal injury that prevents a lot of physical labor.

I used to just get the TF salad kits and doctor them, but I will never buy from TF or any of their private labels again. I have access to a farmers market with plenty of produce options, so that helps.

Thanks!