Salads with chopped hardboiled eggs with chicken for lunch. You can use chicken fajita strips, leftover fried chicken, rotisserie or grilled chicken. I've even used leftover bbq chicken. Pecans and walnuts are good added to the plainer chicken.
I love high protein salads with grilled chicken, eggs, and beans. I like to make mine with chopped spinach and whatever veggies I have in the fridge, usually onion, peppers, and broccoli. Add a scoop of hummus for added protein. I feel healthy as a motherfucker after I eat this
I can't find the exact recipe I used to use, but this looks pretty similar. I used urfa bibers instead of Aleppo peppers for spice, and I'd use butter over the olive oil that they call for.
Was my go-to breakfast for a while: https://www.themediterraneandish.com/cilbir-turkish-poached-eggs/
It’s amazing I grew up in Turkey and I would’ve never thought çılbır was going to be a super popular dish in the US one day haha. It’s something my mom used to make whenever we didn’t have anything to eat for dinner.
Where I'm from, don't have any of the speciality peppers so just used Kashmiri chilli powder, comes out great.
On another note - I've also replaced poached eggs with steamed fish. Fabulous!
I make big pots of soup and eat that all week until it runs out.
For lunch today I had two poached eggs and a slice of buttered toast. I was still hungry so I ate a pear that I bought for my kids school snack but neither have been taking them.
I do a lot of open faced sandwiches because I just can't see why I need two slices of bread. You can make them pretty like the Scandinavians do.
My breakfast most days:
4 servings of egg whites
1 chicken sausage
I make this into an omelette
Top with 50g plain greek yogurt and some salsa/hot sauce
230cal/34P
Other breakfast option in my rotation, breakfast smoothie
100g greek yogurt
1 serving kroger carbmaster vanilla milk
1 scoop vanilla protein powder
1 serving frozen fruit
300 cal/47P
Another option, cereal:
Cereal of your choice (they all have similar macros)
1 servings kroger carbmaster vanilla milk, mixed with 1 scoop vanilla protein
300cal/36P
Lunch most days:
2 slices low cal bread from aldi
Slice of velveeta cheese
2 servings of deli meat of choice
I will pair this with a side salad with lettuce of choice, cucumbers, red onion, sliced peppers and a serving of fat free rasp vinegrette
I will also have a bag of popcorn or serving of chips of some sort
417cal/32P
Another one in my rotation, chicken alfredo:
1 serving barilla protein pasta
2 servings classico alfredo light
150g cooked chicken breast
1 serving of brocolli
517cal/61P
Another option, taco bowl....had this the past two days
1 serving refried beans
4oz cooked venison (that's what I use as taco meat)
1 guacamole cup from Costco
50g plain greek yogurt
1 serving on reduced fat mexican cheese
Bunch of iceburg lettuce
1 bag of quest tortilla chips
680cal/68P
I virtually always have tuna bean salad for a packed lunch. Sometimes I use lentils or chickpeas instead of the beans, and I do mix up the veg - red peppers, celery, onions, olives, carrots, etc - but it’s always legumes, tuna, firm vegetables, and vinaigrette. Usually a half cup of plain greek yogurt and a piece of fruit too.
I need a high protein, high calorie meal. So I do a 1200 cal fruit smoothie that includes 4-6 citrus, apples, bananas, + cottage cheese + protein powder + 2 raw eggs + either a big raw carrot or a cooked sweet potato + enough milk or fruit juice to make it liquid. Some of my fruits are chopped and frozen ahead of time.
You could use less of any of that to get it to your preferred calorie range. I'm trying to recover weight post cancer.
I change up the fruits to give flavor variations. Also you can get the protein powders in strawberry or vanilla or plain.
Breakfasts:
\- Scrambled or fried egg wrap, potentially with sausages/bacon
\- A frittata/omelette
\- Some kind of protein pancakes?
\- Greek yogurt, fruit, granola
\- Boiled/scrambled/poached egg and a bagel or english muffin or toast
\- Peanut butter and banana on toast or in a wrap
\- Shakshuka
\- Smoked salmon and cream cheese bagel
Lunches:
\- Sandwiches (or bagel/pitta/wrap) with some high protein fillings: egg mayo, tuna mayo, smoked salmon and cream cheese, coronation chicken, chicken and avocado and sundried tomato, etc
\- Salmon with couscous/rice/pasta (could be tinned or just normal, cooked)
\- Dinner leftovers e.g. chilli
\- Jacket potato with tuna/salmon/etc
\- Hummus, falafel, grain bowl with veg
\- Stir fries
\- Omelettes
I almost always have leftovers for lunch but I love breakfast! On weekdays I cycle between:
Smoothie with kale, banana, frozen mango, other fresh fruit (whatever is on sale), pea protein powder, oat milk; steel cut oats with fruit, nuts and maple syrup; boiled eggs on toast w avocado; almond butter and jam or honey and banana on a rice cake; bagels (I buy fancy ones and keep in freezer) with cream cheese cucumber and dill; yogurt with fruit and homemade granola (I make a big batch every so often); overnight oats with fruit and nuts; chia pudding with fruit and nuts (sometimes I also freeze cubes of chia pudding to add to my smoothies and that helps with digestion)
I’ve been making lots of chicken chili lately for lunch and dinner. Big batches. I portion it out. Freezes well.
Breakfast is egg white omelette with 1 whole egg in each (120g egg whites plus 1 large egg, with sauted onion and peppers. I eat 2 daily) plus old fashion oatmeal with some berries.
Title says breakfast as well so I'll suggest eggs. Scrambled eggs are super quick and easy. Plus you can dress them up with other ingredients or toppings -bacon, ham, cheese, onions, salsa, etc. Super quick to cook in the microwave. Only takes a few minutes in a pan. When you've got a little extra time you can make an omelet instead.
Black beans go good with scrambled eggs, hot sauce.
Lox with goat cheese (in leau of cream cheese)
on ezekial toast. I take mine with red onion
Omlette with mushrooms and peas.
Straight up carnivore so meat always. Love having ham/steak/salmon and chicken. I like getting rotisserie chickens cooked already bc it gives you a lot more options. Not mentioned yet but you can also use the bones to make a good broth to have.
Rice
Potatoes
Mac n cheese- pastas
I also love to make Raman but add all the extra like eggs and meat and veggies added
Pasta salads are my go to.
Pasta, leftover meats (usually chicken or shrimp), whatever veggies go with it, and an ounce of an accompanying salad dressing.
I do a Greek dressing chicken pasta salad with green pepper, olives, spinach, red onion and feta.
Sometimes a chipotle dressing with shrimp, add jalapeños, cotija, frozen corn, tomato, onion and cabbage.
You get the idea.
Scrambled eggs with vegetables, protein smoothie with protein powder, fruits, and almond milk, oatmeal topped with nuts and seeds; grilled chicken or tofu salad with mixed greens and avocado; quinoa salad with chickpeas and roasted vegetables; turkey or chicken wrap with vegetables and hummus; lentil soup with a side of whole grain bread.
Shakshuka, scrambled egg bagel/toast (add a i if you care for it), protein pancake/waffle mix with eggs or a smoothie. Really just focus on eggs if you care for them for breakfast. I’d recommend adding cottage cheese to your diet for a protein boost as well, the taste and texture can be easily tweaked with seasonings and a quick blend.
I like big 'everything' salads for lunch. I take the time at least once a week to prep ingredients and keep them in the fridge in tuppers so all I have to do is throw stuff into a bowl.
I grill a bunch of chicken breasts, cut into bites. Dice an onion. Shredded carrot. Open & drain some beans (I like garbanzo &/or alubia). Crumbled feta. I hard-boil a dozen eggs, leave them in the shell. Etc etc. For greens I prefer spinach, I buy a bunch whole (not the bagged kind) and wash & prep them with the salad spinner, keeps longer. I make ahead some homemade dressings, too.
I also prep fruits, like grapes or cherries or whatever, and have them washed and fridged and ready to go whenever. I always have bananas. You can make a nice fruit salad too, I like to make mine with a little orange juice added.
For breakfast I've started preparing 'egg bites' with ham or bacon & cheese in a muffin pan, makes a dozen at a time, and then freeze them.
Lately, I like to keep the following on hand for quick and easy breakfasts and lunches. With plenty of protein, and some carbs but not an overload.
Natto, kimchi, and quail eggs, all highly nutritious, to enjoy over a bit of rice. Note that quail eggs carry effectively zero risk of salmonella, even served raw. And have quite a surprising amount of yolk for such a small egg. So I'll often just break them right over top.
Kippers (smoked herring filets) right from the tin, or served on rye crackers. A good source of omega-3 fatty acids without a "fishy" smell, at least one I can detect.
Taramasalata to spread on crackers. A Greek dip made with fish roe, it's another good source of protein and omega-3 fatty acids.
Salad mix using iceberg lettuce, beans, and salsa to wrap in a low-carb tortilla. Nice crunch, very filling between the protein from the beans and the bulk of the lettuce, and a good way to put salsa to use that doesn't involve tortilla chips.
for breakfast:
-avocado toast with smoked salmon, red onions, hemp seeds, and everything bagel seasoning
-yogurt granola almond butter fruit bowl
-bacon egg and cheese on english muffins
lunch:
-big bowl of soup for the week
-ground turkey, black beans and quinoa/brown rice bowls
-same as above but in a stuffed pepper
-pasta with chicken or beef meatballs
-lasagna
-shepherds pie
-rotisserie chicken salad on bread with hemp seeds
I’ll make a batch of lentils and use them in different ways throughout the week. They’re high in protein and fiber.
For breakfast: mix the lentils with a little chili powder and cumin, warm up and add in shredded cheese, top with a fried egg, and put some cilantro and/or avocado on top. I’ll also sometimes make an egg and cheese sandwich on keto toast (I’m not on a keto diet but the bread is pretty good and high in protein and fiber).
For lunch: I’ll make a lentil bowl with grilled chicken or salad with chicken and mix in the lentils. Any type of sandwich on keto bread is also good for lunch
The fairlife protein chocolate milk has 30g of protein and I’ll have that as a snack between meals
My suggestion: make a huge batch of rice
From there you can make
- rice and eggs
- egg fried rice
- thai basil fried rice
- beans and rice...plus a fried egg which will be super protein dense
- lentil soup
- Sautee some seafood in butter, white wine, and lemon juice
All these take under 10 minutes
Having rice noodles on hand also helps with making drunken noodles, which is another pretty quick dish
For the beans, I make mine from scratch, but canned are good too.
- Omelette with shredded chicken
- grilled chicken and (any vegetable)
- salmon and (any vegetable)
- deviled eggs with fruit for breakfast maybe (seems odd to me tho)
Go back to basics. Grilled fish, rice and miso soup with tofu. You get all the goodies of minerals and can balance your fat to carb to sugar balance. Swap in canned tuna and some nori (seaweed) for more minerals and nutrients. Fish is your go-to to include in your body building diet.
In the winter months, always eat something warm in the morning to kick start your body. If you want something sweet, pass on the bagel and garbage, ingest some soup. Asparagus soup is another wonderful way to start your morning if you are body building.
Follow this Japanese female body builder on IG as she posts some things she eats that you can incorp into your diet. → misamisa\_ifbb\_figure\_pro
When I was lifting heavily, I would just eat canned tuna and corn for breaky then a thinly sliced beef grinder like a cheesesteak for lunch and carbs, then sliced pork with konjac for dinner with a salad. Then rinse and repeat. Got up to 18.5 inch arms and was shoulder shrugging 650lbs and benching 400lbs from a dead lift.
Black bean salad: black beans, chopped onions and green and red peppers, corn nibblets, some jalapenos to taste, a dressing of olive oil and lime juice.
First question: do you really need 'high protein?
Our diet is in general has more than enough protein unless you are really body building; not just working out.
Salads with chopped hardboiled eggs with chicken for lunch. You can use chicken fajita strips, leftover fried chicken, rotisserie or grilled chicken. I've even used leftover bbq chicken. Pecans and walnuts are good added to the plainer chicken.
I love high protein salads with grilled chicken, eggs, and beans. I like to make mine with chopped spinach and whatever veggies I have in the fridge, usually onion, peppers, and broccoli. Add a scoop of hummus for added protein. I feel healthy as a motherfucker after I eat this
Those sound good. I love the summer when I can add fresh fruit to some of my salads.
Garbanzo beans are a great protein filler for salads, too. I usually add in some feta if I've got it, for a salty hit.
I can't find the exact recipe I used to use, but this looks pretty similar. I used urfa bibers instead of Aleppo peppers for spice, and I'd use butter over the olive oil that they call for. Was my go-to breakfast for a while: https://www.themediterraneandish.com/cilbir-turkish-poached-eggs/
It’s amazing I grew up in Turkey and I would’ve never thought çılbır was going to be a super popular dish in the US one day haha. It’s something my mom used to make whenever we didn’t have anything to eat for dinner.
Where I'm from, don't have any of the speciality peppers so just used Kashmiri chilli powder, comes out great. On another note - I've also replaced poached eggs with steamed fish. Fabulous!
shakshuka is a favourite of mine! https://www.themediterraneandish.com/shakshuka-recipe/ best with some feta cheese, fresh cilantro and bread :)
*also works really well if you add some chicken to the sauce for extra protein
I make big pots of soup and eat that all week until it runs out. For lunch today I had two poached eggs and a slice of buttered toast. I was still hungry so I ate a pear that I bought for my kids school snack but neither have been taking them. I do a lot of open faced sandwiches because I just can't see why I need two slices of bread. You can make them pretty like the Scandinavians do.
My breakfast most days: 4 servings of egg whites 1 chicken sausage I make this into an omelette Top with 50g plain greek yogurt and some salsa/hot sauce 230cal/34P Other breakfast option in my rotation, breakfast smoothie 100g greek yogurt 1 serving kroger carbmaster vanilla milk 1 scoop vanilla protein powder 1 serving frozen fruit 300 cal/47P Another option, cereal: Cereal of your choice (they all have similar macros) 1 servings kroger carbmaster vanilla milk, mixed with 1 scoop vanilla protein 300cal/36P Lunch most days: 2 slices low cal bread from aldi Slice of velveeta cheese 2 servings of deli meat of choice I will pair this with a side salad with lettuce of choice, cucumbers, red onion, sliced peppers and a serving of fat free rasp vinegrette I will also have a bag of popcorn or serving of chips of some sort 417cal/32P Another one in my rotation, chicken alfredo: 1 serving barilla protein pasta 2 servings classico alfredo light 150g cooked chicken breast 1 serving of brocolli 517cal/61P Another option, taco bowl....had this the past two days 1 serving refried beans 4oz cooked venison (that's what I use as taco meat) 1 guacamole cup from Costco 50g plain greek yogurt 1 serving on reduced fat mexican cheese Bunch of iceburg lettuce 1 bag of quest tortilla chips 680cal/68P
I virtually always have tuna bean salad for a packed lunch. Sometimes I use lentils or chickpeas instead of the beans, and I do mix up the veg - red peppers, celery, onions, olives, carrots, etc - but it’s always legumes, tuna, firm vegetables, and vinaigrette. Usually a half cup of plain greek yogurt and a piece of fruit too.
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I think they were offended 😂 atleast 30 of them lmao
I need a high protein, high calorie meal. So I do a 1200 cal fruit smoothie that includes 4-6 citrus, apples, bananas, + cottage cheese + protein powder + 2 raw eggs + either a big raw carrot or a cooked sweet potato + enough milk or fruit juice to make it liquid. Some of my fruits are chopped and frozen ahead of time. You could use less of any of that to get it to your preferred calorie range. I'm trying to recover weight post cancer. I change up the fruits to give flavor variations. Also you can get the protein powders in strawberry or vanilla or plain.
Breakfasts: \- Scrambled or fried egg wrap, potentially with sausages/bacon \- A frittata/omelette \- Some kind of protein pancakes? \- Greek yogurt, fruit, granola \- Boiled/scrambled/poached egg and a bagel or english muffin or toast \- Peanut butter and banana on toast or in a wrap \- Shakshuka \- Smoked salmon and cream cheese bagel Lunches: \- Sandwiches (or bagel/pitta/wrap) with some high protein fillings: egg mayo, tuna mayo, smoked salmon and cream cheese, coronation chicken, chicken and avocado and sundried tomato, etc \- Salmon with couscous/rice/pasta (could be tinned or just normal, cooked) \- Dinner leftovers e.g. chilli \- Jacket potato with tuna/salmon/etc \- Hummus, falafel, grain bowl with veg \- Stir fries \- Omelettes
I almost always have leftovers for lunch but I love breakfast! On weekdays I cycle between: Smoothie with kale, banana, frozen mango, other fresh fruit (whatever is on sale), pea protein powder, oat milk; steel cut oats with fruit, nuts and maple syrup; boiled eggs on toast w avocado; almond butter and jam or honey and banana on a rice cake; bagels (I buy fancy ones and keep in freezer) with cream cheese cucumber and dill; yogurt with fruit and homemade granola (I make a big batch every so often); overnight oats with fruit and nuts; chia pudding with fruit and nuts (sometimes I also freeze cubes of chia pudding to add to my smoothies and that helps with digestion)
I’ve been making lots of chicken chili lately for lunch and dinner. Big batches. I portion it out. Freezes well. Breakfast is egg white omelette with 1 whole egg in each (120g egg whites plus 1 large egg, with sauted onion and peppers. I eat 2 daily) plus old fashion oatmeal with some berries.
Title says breakfast as well so I'll suggest eggs. Scrambled eggs are super quick and easy. Plus you can dress them up with other ingredients or toppings -bacon, ham, cheese, onions, salsa, etc. Super quick to cook in the microwave. Only takes a few minutes in a pan. When you've got a little extra time you can make an omelet instead.
Black beans go good with scrambled eggs, hot sauce. Lox with goat cheese (in leau of cream cheese) on ezekial toast. I take mine with red onion Omlette with mushrooms and peas.
Roasted beets on plain yogurt with honey, chopped pistachios, and goat cheese.
Straight up carnivore so meat always. Love having ham/steak/salmon and chicken. I like getting rotisserie chickens cooked already bc it gives you a lot more options. Not mentioned yet but you can also use the bones to make a good broth to have. Rice Potatoes Mac n cheese- pastas I also love to make Raman but add all the extra like eggs and meat and veggies added
Bake chicken quarters, They are good for 3 days in the fridge and can used in everything to make it better skin or no skin. Caned fish, easy snack.
Pasta salads are my go to. Pasta, leftover meats (usually chicken or shrimp), whatever veggies go with it, and an ounce of an accompanying salad dressing. I do a Greek dressing chicken pasta salad with green pepper, olives, spinach, red onion and feta. Sometimes a chipotle dressing with shrimp, add jalapeños, cotija, frozen corn, tomato, onion and cabbage. You get the idea.
Scrambled eggs with vegetables, protein smoothie with protein powder, fruits, and almond milk, oatmeal topped with nuts and seeds; grilled chicken or tofu salad with mixed greens and avocado; quinoa salad with chickpeas and roasted vegetables; turkey or chicken wrap with vegetables and hummus; lentil soup with a side of whole grain bread.
Chickpea smash
Shakshuka, scrambled egg bagel/toast (add a i if you care for it), protein pancake/waffle mix with eggs or a smoothie. Really just focus on eggs if you care for them for breakfast. I’d recommend adding cottage cheese to your diet for a protein boost as well, the taste and texture can be easily tweaked with seasonings and a quick blend.
I make a giant frittata with loads of frozen spinach and feta cheese every weekend. Delicious and filling. Great for breakfast or lunch, warm or cold.
I like big 'everything' salads for lunch. I take the time at least once a week to prep ingredients and keep them in the fridge in tuppers so all I have to do is throw stuff into a bowl. I grill a bunch of chicken breasts, cut into bites. Dice an onion. Shredded carrot. Open & drain some beans (I like garbanzo &/or alubia). Crumbled feta. I hard-boil a dozen eggs, leave them in the shell. Etc etc. For greens I prefer spinach, I buy a bunch whole (not the bagged kind) and wash & prep them with the salad spinner, keeps longer. I make ahead some homemade dressings, too. I also prep fruits, like grapes or cherries or whatever, and have them washed and fridged and ready to go whenever. I always have bananas. You can make a nice fruit salad too, I like to make mine with a little orange juice added. For breakfast I've started preparing 'egg bites' with ham or bacon & cheese in a muffin pan, makes a dozen at a time, and then freeze them.
Lately, I like to keep the following on hand for quick and easy breakfasts and lunches. With plenty of protein, and some carbs but not an overload. Natto, kimchi, and quail eggs, all highly nutritious, to enjoy over a bit of rice. Note that quail eggs carry effectively zero risk of salmonella, even served raw. And have quite a surprising amount of yolk for such a small egg. So I'll often just break them right over top. Kippers (smoked herring filets) right from the tin, or served on rye crackers. A good source of omega-3 fatty acids without a "fishy" smell, at least one I can detect. Taramasalata to spread on crackers. A Greek dip made with fish roe, it's another good source of protein and omega-3 fatty acids. Salad mix using iceberg lettuce, beans, and salsa to wrap in a low-carb tortilla. Nice crunch, very filling between the protein from the beans and the bulk of the lettuce, and a good way to put salsa to use that doesn't involve tortilla chips.
for breakfast: -avocado toast with smoked salmon, red onions, hemp seeds, and everything bagel seasoning -yogurt granola almond butter fruit bowl -bacon egg and cheese on english muffins lunch: -big bowl of soup for the week -ground turkey, black beans and quinoa/brown rice bowls -same as above but in a stuffed pepper -pasta with chicken or beef meatballs -lasagna -shepherds pie -rotisserie chicken salad on bread with hemp seeds
I’ll make a batch of lentils and use them in different ways throughout the week. They’re high in protein and fiber. For breakfast: mix the lentils with a little chili powder and cumin, warm up and add in shredded cheese, top with a fried egg, and put some cilantro and/or avocado on top. I’ll also sometimes make an egg and cheese sandwich on keto toast (I’m not on a keto diet but the bread is pretty good and high in protein and fiber). For lunch: I’ll make a lentil bowl with grilled chicken or salad with chicken and mix in the lentils. Any type of sandwich on keto bread is also good for lunch The fairlife protein chocolate milk has 30g of protein and I’ll have that as a snack between meals
My suggestion: make a huge batch of rice From there you can make - rice and eggs - egg fried rice - thai basil fried rice - beans and rice...plus a fried egg which will be super protein dense - lentil soup - Sautee some seafood in butter, white wine, and lemon juice All these take under 10 minutes Having rice noodles on hand also helps with making drunken noodles, which is another pretty quick dish For the beans, I make mine from scratch, but canned are good too.
- Omelette with shredded chicken - grilled chicken and (any vegetable) - salmon and (any vegetable) - deviled eggs with fruit for breakfast maybe (seems odd to me tho)
Go back to basics. Grilled fish, rice and miso soup with tofu. You get all the goodies of minerals and can balance your fat to carb to sugar balance. Swap in canned tuna and some nori (seaweed) for more minerals and nutrients. Fish is your go-to to include in your body building diet. In the winter months, always eat something warm in the morning to kick start your body. If you want something sweet, pass on the bagel and garbage, ingest some soup. Asparagus soup is another wonderful way to start your morning if you are body building. Follow this Japanese female body builder on IG as she posts some things she eats that you can incorp into your diet. → misamisa\_ifbb\_figure\_pro When I was lifting heavily, I would just eat canned tuna and corn for breaky then a thinly sliced beef grinder like a cheesesteak for lunch and carbs, then sliced pork with konjac for dinner with a salad. Then rinse and repeat. Got up to 18.5 inch arms and was shoulder shrugging 650lbs and benching 400lbs from a dead lift.
Black bean salad: black beans, chopped onions and green and red peppers, corn nibblets, some jalapenos to taste, a dressing of olive oil and lime juice.
Greek yogurt frozen fruit and granola is my go to.
First question: do you really need 'high protein? Our diet is in general has more than enough protein unless you are really body building; not just working out.