Healthy Meals Lets See Them!

[jmon1977]

I eat the same thing every day...just increase/decrease rice depending on if it's a training day.

Breakfast: 3 whole eggs, 1/2 cup whites. 1/2 cup oats, scoop protein, tbsp PB, cup blueberries.

Lunch and Dinner (same meal, but more rice at dinner post workout): 3 oz lean red meat, 4 oz chicken breast, .5-1 cup white rice, 1 cup veggies.

I also eat some fruit right before my workout and my intra-workout drink has 2 scoops protein and some gatorade.

All in all it's about 2000-2200 calories. ~220 protein, ~200 carbs, ~50 fat

 

[Beardboost]

Chicken Embryos makes me laugh every time

 

[itsapinthing]

Well, while I can't show you mine...we're going to The Keg tonight for dinner. Prime Rib all the way baby

 

[lessthanhalf]

Honestly my meals are basically all the same every single day and I'm totally fine with that lol.

(same thing, repeated):

200g chicken breast, grilled

200g / 250g white rice

200g broccoli, steamed

Whey protein shake post-training: ~25g protein

Whey protein shake in the afternoon: ~25g protein

No variety, no creativity... just consistency. For me the boring routine is what actually works. Less decisions, less chances to go off track. Anyone else eat the same thing on repeat, or am I the only robot here?

I am actually eating mostly the same thing every day but it does vary slightly over time as I get sick of something and change it, but mainly to reduce gut symptoms from IBS-D/ulcerative colitis than for weight loss.

I did read a study a few days ago where eating the same thing every day helped people lose weight. The only issue with what you are describing is that it sounds like it might not be all that nutritionally complete, maybe a multivitamin?

 

[oldrunnerguy]

This is a fairly common breakfast for me:

Nutritional Estimate ​[archived internal link]

Item Calories Protein Net Carbs Fiber Fat Oikos Triple Zero (1 cup) 90 15g 7g 3g 0g Fresh Blueberries (1/2 cup) 40 0g 9g 2g 0g NuTrail Granola (1/3 cup) 160 4g 2g 4g 15g TOTALS 290 19g 18g

I have come to really enjoy this for lunch:

Item Calories Protein Net Carbs Fiber Healthy Fat 1 Medium Avocado 240 3g 3g 10g 22g 1/2 Cup Black Beans 110 7g 13g 7g 0g 1/2 Cup Cherry Tomatoes 15 1g 2g 1g 0g 1/4 Cup Red Onion 15 0g 3g 1g 0g 2 Tbsp Italian Dressing 60 0g 3g 0g 5g TOTALS 440 11g 24g 19g 27g

and this for dinner:

Nutritional Estimate ​[archived internal link]

Item Calories Protein Net Carbs Fiber Healthy Fat 6 oz Baked Salmon 350 38g 0g 0g 22g 1/2 Tbsp Olive Oil 60 0g 0g 0g 7g Mixed Frozen Veggies (12oz pkg) 150 8g 18g 12g 0g TOTALS 560 46g 18g

 

[samIam]

Beef tongue for dinner so yummy and full of nutrients.

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[clemochi]

My food photography is lacking but this is my most recent meal prep: "Tuscan" style shrimp in a cashew cream sauce (tons of cherry tomatoes, garlic, basil, and some shallots and spinach in there) over Protein Plus spaghetti with rosemary roasted zucchini and onions on the side. 555 calories, 35 grams protein, and 11 grams fiber for a quite large portion. Super flavorful and delicious!

(I quote Tuscan because that's how the original recipe I adapted it from described it.. don't think it much resembles food actually eaten in Tuscany though lol )

 

[FlowerFairy]

View attachment 19015

Meal 1 - Breakfast

500gr. Quark/cottage cheese

35gr. Holie's 'Protein crunch' granola

75gr. Strawberries

75gr. Blueberries

Protein: 40gr.

Carbs. 32gr.

Fat. 9gr.

Kcal: 440

View attachment 19016

Meal 2 - Lunch

2x Santa Maria Tortilla wraps (~20gr./piece).

200gr. chicken embryo. (omg lol... does this forum auto-replace e.g.g. with chicken embryo's )

50gr. Avocado

50gr. Leek

25gr. Red onion

20gr. Bodylab Zero Sauce (Teriyaki)

Protein: 40gr.

Carbs: 71gr.

Fat: 38gr.

Kcal: 761

View attachment 19017

Meal 3 - Pre workout

4x XXL Nutrition 'High protein pancakes' (~40gr./piece)

75gr. Strawberries

50gr. Blueberries

50gr. Raspberries

Protein: 23gr.

Carbs: 65gr.

Fat: 13gr.

Kcal: 462

View attachment 19018

Meal 4 - Post Workout / Dinner

2x Irish Steak (~220gr)

150gr. Broccoli

25gr. Zero Sauce (Thai Chili)

Protein: 50gr.

Carbs. 11gr.

Fat. 8gr.

Kcal: 272

----

Total Kcal: 1935

Total Protein: 153gr.

Total Carbs: 179gr.

Total Fat: 68gr.

What’s an Irish steak? Just curious. Your meals look tasty!

 

[DrPEPr]

Thanks.

An Irish stake just means that the steak comes from a cow that has grazed in the meadows of Ireland and was grass fed.

 

[deleted.user.16]

I'd also like to share another meal that I just discovered two weeks ago and immediately became a staple in my diet. Shirataki noodles! It's noodles made from the konjac plant that is extremely low in calories and carbs. A large bowl of it is only like 5 calories.

I won't say it's as good as a bowl of spaghetti in marinara, but if you're dying to binge a large bowl of carbs this totally scratches the itch.

Here's mine cooked in unsalted chicken broth, Better than Bouillon Seasoned Vegetable base (very salty!), and some hypothetical vegetables that should be eaten with konjac noodles but I was too lazy to prepare.

Fair warning that these noodles absorb water so they must be ingested with large amounts of liquid or broth. To prevent digestive upset, the noodles should not take up more than half your plate and should be consumed with something else. So do as I say and not as I do lol.

Edit: Here's a picture of how you might serve it if you're not lazy and reckless like me.

 

[Stayinalive]

So happy to see that a braai is part of your meal prep!

What is BRAAI?

 

[Aria368]

Vegetarian Meal prep for the week.

2 cans of black beans

1 Can of pink or pinto beans

1 can of crushed tomatoes

1/2 cup basmati & 1/2 cup quinoa mixed and cooked.

Season beans as you want.

Chili or Indian spices work well

Split for 5 days of lunches topped with a bit of cheese.

591 calories, 31 grams of protein, 86 carbs, 16 g Fiber, 13 g fat.

And because the rice is cooked then cooled it becomes a type 3 resistant starch. Bonus!

Lower glycemic index, and less calories absorbed. So Carbs drop to about 80g & fiber up to 20 g+. Gut health bonus too.

I will add random things like edamame and chopped veggies to the rice, if I have them in the fridge

Not a vegetarian, but this looks like a pretty good base recipe I can tweak to suit me better. Thanks for posting it.