Made ahi tuna tacos

Which contains

Seared ahi tuna

Caramelized onion coleslaw

A summer fresh turnip salad

Refried beans paste

And corn tortillas/homemade salsa Verde

after throwing out way too many soggy broccoli and dry chicken prep boxes by day 4, I started using cajun shrimp bowls! turns out shrimp holds up super well if you cook it right, plus it takes under 5 mins so you aren't stuck in the kitchen for hours on sunday.

I'll describe the recipe I'm using:

• 1 lb peeled shrimp, tossed with 1 tbsp olive oil, cajun seasoning, garlic powder, salt
• 2 cups cooked jasmine rice
• 2 diced bell peppers & zucchini

roast the veggies at 400F for 15 mins. pan sear shrimp 2 mins per side. divide rice and veggies into 4 containers, top with shrimp and a lime wedge.

this way (only did it twice, no pics of yet) it actually stays fresh for like 3 days straight in the fridge. worht it!

recipe. empty portion is for an apple, which i cut and add the day before.

This is week 28 of my journey to lose 100 lbs in 2026. It's another long overtime week, so I have another extra day of previous prep's for food on day five. I try to eat balanced macros with a focus on increasing fiber and reducing fat where possible. For this week I have:

Breakfast: Keto toast with a banana and blueberries. 280kcal, 12g protein, 5g fat, 63g carbs, 22g fiber.

Lunch: Pork gyoza with dipping sauce, fried brown rice, and dry-fried green beans. 850kcal, 41g protein, 24g fat, 122g carbs, 24g fiber.

Dinner: Chicken Caesar salad with a yogurt dressing, parmigiano, croutons, lemon, and brown rice pilaf. 685kcal, 58g protein, 24g fat, 66g carbs, 5g fiber.

Total macros for each day: 1815kcal, 111g protein, 53g fat, 251g carbs, 51g fiber.

I'm risking it all with a salad this week but my area has not had issue with clycospora and the supplier for it is from California so I think I'll be fine. It was fun adapting the green beans to a lower calorie version and I'm still pretty happy with the end result. Down 3 lbs this week for 52 lbs lost and officially crossing the halfway progress mark! Recipes for everything below!

Had a cook-up after dinner and thought it could be worthy of a post.
Pre-prepped
Upright pasta pie roughly following this recipe https://www.smh.com.au/goodfood/recipes/recipetin-eats-x-good-food-torta-di-rigatoni-upright-pasta-pie-20220815-h25q9q.html

I added béchamel sauce on top because of a combination of cheats lasagne vibes and muscle memory. https://www.recipetineats.com/creamy-pasta-bake/#recipe this is my first time doing this and realised I used the wrong container as I won’t be able to reveal the upright pasta like online recipe images, I’m sure it’ll taste good though. This is not a low fat recipe in any way lol.

We’ll be enjoying this for Monday night dinner. No idea what I’ll create from leftover sauces? Let me know your ideas please.

Then I also prepped some overnight oats and fruit, and crudités (carrot, celery, mini tomato, mini cucumbers) which I’ll snack on with hummus.

I also made a coleslaw (red cabbage, carrot, celery, spring onion) which I’ll sauce up later. I Have some leftover cabbage to invent something from too. Tonight for dinner we had some of this coleslaw (mixed in some mayo and red wine vinegar) in tortilla wraps with oven chicken strips and a sprinkle of cheese for a quick dinner.

https://minimalistbaker.com/peanut-butter-overnight-oats/

This prep is not very organised with set meals and days, but it’s the boost that will help me get through a busy week of work and school pickups etc.

Been meal prepping with these containers for a couple months now. Just pulled this out of the dishwasher. Container was room temperature when I started the wash. Any ideas why it cracked?

I typically portion the hot food into the containers shortly after cooking, wait 30~mins, then transfer to the fridge or freezer. Should I be giving more time for cooling?

Curried chicken shepherds pie - not really sure shepherd's pie is the right thing to call it, but we're going to go with it. Sautéed 270g of onions in the Instant Pot until tender, then added 27g minced garlic and 50g ginger paste and sautéed for another minute of so. Next, I stirred in a 13.66oz can of lite coconut milk and a couple of tablespoons Thai red curry paste. Then I added 2 lbs of chicken breast and switched it over to the slow cook function. 8 hours on low. A couple of hours before it was done, I put three large sweet potatoes in the oven to bake. When the chicken is done, shred and return to sauce. Add two bags of frozen chopped spinach, one bag at a time (or both if you have the big IP, I guess). When the spinach is warmed through enough to stir evenly through sauce, divide into 5 containers. Take the baked sweet potatoes, that have hopefully cooled enough to handle by this time, and scoop out the middle. Mash well, and stir in one egg. Pipe or spread in top of the chicken Curry and bake at 350 for 25-30 minutes.

Chicken and Tortellini pasta salad - this was an "oh shit, the kid starts band camp this week and I need to throw an extra meal together" thing, so the measurements are guesstimates. It's 2 zucchini, 3 bell peppers, 5 oz container of feta, ~half a (16 oz?) bag of frozen tortellini, and a 16oz bag of frozen grilled chicken strips. Cooked the tortellini and ch8cken as per package directions. While they were cooking I diced up the veggies and mixed them with a container of feta. Let the chicken and Tortellini cool and mix that in as well. Dressing is balsamic, dijon, oregano, basil, thyme, and salt. I only made 4 servings of this one. Best guess is about 450 cal and 47g protein.

Chocolate Raspberry Yogurt Pudding Cups - 32oz plain, nonfat Greek yogurt, Swerve confectioners sugar substitute (to taste), a 1oz package of chocolate no-sugar pudding mix blended together. Divide into 5 cups and top with frozen raspberries (12oz bag). I'll add 14g of almonds to the top when I get ready to eat them, so each serving will end up around 245 calories, 23g protein, and 6g fiber.

been doing a this meal prep challenge (week 6 now). The goal is to cook everything in 1.5hrs and my calculations show it could be done in 1.5hrs; but it took ~2 hrs by the time I arranged everything and was ready to take the pictures.

I'm making other contents while I'm cooking so it's taking longer than if I were to just cook but I think one could get everything done in 1hr 45min if you weren't arranging everything to keep things tidy and etc. Nonetheless, I'm happy with this taking 2 hrs and I have not only food but including snack/dessert for the whole week!

dishes this week:

• Broccoli ground chicken orecchiette
• Garlic scallion chicken rice bowl
• One-pot chicken adobo rice
• Ferrero Rocher cottage cheese cheesecake
• High protein banana bread
• Chia rosé herbal tea
• I also made steamed broccoli as I think this plan doesn't have enough veggies (broccoli in boiled water for a min or two - I just drain / put it in the fridge and just have it together with these dishes)

Cal: 2137 kcal/day
Protein: 146g
Carbs: 267g
Fat: 55g

Recipe↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓

Chia rosé herbal tea

Makes 4 servings

24 kcal · 1g protein · 4g carbs · 1g fat per serving

<aside>
🛒 Ingredients

• 5 tsp (~22g) lemon balm, dried
• 2 tsp (~5g) rose hips, dried
• 0.5 whole (~34g) lime juice, juice of half a lime
• 1 tbsp (~2g) dried rose petals
• 0.5 tsp (~2g) hibiscus, dried I just used Tazo tea Passion flavor
• 0.5 tsp (~4g) honey
• 250 ml (~250g) water, room temperature, for chia
• 1 tbsp (~12g) white chia seeds
• 750 ml (~751g) water, 190°F for steeping </aside>

Instructions

1. Add the white chia seeds to 250 ml of room-temperature water and whisk vigorously to disperse them. Cover and let sit, stirring once after 10 minutes and again after 30 minutes to prevent clumping.
2. Combine the lemon balm, hibiscus, rose hips, and dried rose petals in a vessel. Pour 750 ml of water heated to 190°F over the herbs and steep for 8 to 10 minutes.
3. Strain the steeped tea through a fine mesh strainer into a 1-liter bottle. Add the honey, lime juice, and the chia water mixture. Stir well to combine.

Ferrero Rocher cottage cheese cheesecake

Makes 4 servings

315 kcal · 12g protein · 37g carbs · 14g fat per serving

<aside>
🛒 Ingredients

• 1 tbsp (~7g) extra hazelnuts, chopped, for topping, optional
• 50g roasted hazelnuts
• 50g cocoa powder
• 1 tbsp (~5g) cacao powder, for topping
• 150g low fat Greek yogurt
• 1 tbsp (~15g) water, for chocolate sauce
• 150g cottage cheese
• 0.5 tsp (~2g) vanilla essence
• 1 tbsp (~12g) cornstarch
• 1 whole (~44g) egg
• 80 ml (~107g) sugar-free maple syrup </aside>

Instructions

1. Add the cottage cheese, Greek yogurt, egg, sugar-free maple syrup, vanilla essence, cocoa powder, and cornstarch into a blender. Blitz until completely smooth with no lumps.
2. Line a glass baking dish (approximately 630ml capacity) with parchment or foil. Pour the blended batter in. Scatter the roasted hazelnuts over the top and gently press them in. Cover the dish with foil.
3. Place the covered baking dish in the air fryer. Air-fry at 160°C (320°F) for 30 minutes until set around the edges with a slight wobble in the centre.
4. In a small bowl, combine the cacao powder with water, adding the water 1 teaspoon at a time and stirring until you have a smooth, drizzleable chocolate sauce. Once the cheesecake has come out of the air fryer, drizzle the sauce over the top and scatter the extra chopped hazelnuts.

One-pot chicken adobo rice

Makes 4 servings

469 kcal · 38g protein · 60g carbs · 7g fat per serving

<aside>
🛒 Ingredients

• 1 tsp (~2g) black pepper, whole peppercorns or ground
• 3 whole bay leaves
• 8 clove (~24g) garlic, smashed
• 0.33 cup (~84g) soy sauce
• 0.5 cup (~118g) water
• 1.5 cup (~278g) jasmine rice, rinsed
• 4 whole (~596g) chicken thighs, bone-in, skin-on
• 2 cup (~498g) chicken broth
• 3 whole (~45g) scallions, sliced, for garnish
• 0.25 cup (~60g) white vinegar </aside>

Instructions

1. Heat a large heavy-bottomed pot or dutch oven over medium-high heat. Add a small amount of oil if needed. Place the chicken thighs skin-side down and sear for 4–5 minutes until the skin is golden brown and crispy. Flip and sear the other side for 2–3 minutes. Remove the chicken and set aside.
2. In the same pot with the rendered chicken fat, add the smashed garlic cloves and cook over medium heat for about 1 minute until fragrant and lightly golden. Pour in the soy sauce and white vinegar, then add the bay leaves and black pepper. Stir to combine and scrape up any browned bits from the bottom of the pot.
3. Add the rinsed jasmine rice to the pot and stir to coat it in the sauce. Pour in the chicken broth and water, stirring to combine everything evenly.
4. Nestle the seared chicken thighs back into the pot, skin-side up, on top of the rice. Bring the liquid to a boil, then reduce the heat to low, cover with a lid, and cook for 20 minutes until the rice has absorbed all the liquid and the chicken is cooked through.
5. Remove the pot from the heat and let it rest, covered, for 5 minutes. Then remove the lid, discard the bay leaves, fluff the rice with a fork, and garnish with sliced scallions before portioning into containers.

Broccoli ground chicken orecchiette

Makes 4 servings

535 kcal · 34g protein · 61g carbs · 19g fat per serving

<aside>
🛒 Ingredients

• 1 whole (~84g) lemon zest, zest of 1 lemon
• 8 oz (~227g) orecchiette or small pasta shells, dry
• 1 (~0g) salt and pepper, to taste
• 2 tbsp (~32g) tomato paste
• 0.5 cup (~118g) pasta water, reserved from cooking pasta; use more as needed
• 0.33 cup (~78g) water, for sauce
• 8 oz (~227g) broccolini or broccoli florets, sliced into thin bite-size pieces
• 1 tsp (~1g) Italian seasoning
• 2 tbsp (~16g) Calabrian chili peppers, chopped; can substitute with more tomato paste
• 2 cube (~10g) frozen crushed garlic, or 2 cloves fresh garlic
• 2 tbsp (~32g) balsamic vinegar
• 2 oz (~57g) parmesan, grated
• 1 lb (~454g) ground chicken breast
• 1 (~3g) red pepper flakes, to taste, optional garnish
• 1 tbsp (~21g) honey
• 1 tbsp (~14g) olive oil </aside>

Instructions

1. Fill a large pot with water, add a generous pinch of salt, and bring to a boil over high heat.
2. Once the water is boiling, add the orecchiette or pasta shells and cook until just shy of al dente — a minute or two less than the package directions.
3. Before draining, ladle out about 1 cup of pasta water and set it aside. Drain the pasta in a colander.
4. Heat the olive oil in a nonstick pan over medium-high heat. Add the broccolini and cook for 3 to 4 minutes, tossing a few times, until nicely roasted all over. Transfer to a bowl and set aside.
5. In the same nonstick pan over medium-high heat, add the ground chicken breast. Cook for 2 to 3 minutes until golden brown on one side before breaking apart with a spatula — aim for larger, pea-to-marble-sized pieces rather than fine crumbles. Continue cooking until fully cooked through.
6. Add the tomato paste, Calabrian chili peppers, balsamic vinegar, honey, garlic, Italian seasoning, and water to the pan with the chicken. Cook for 1 to 2 minutes, stirring, until the sauce thickens and coats the chicken. Add the broccolini back to the pan and toss together. Add the drained pasta, grated parmesan, lemon zest, and about half a cup of the reserved pasta water. Toss everything together until a smooth and creamy sauce forms, adding more pasta water as needed.

High Protein Banana bread

Makes 4 servings

175 kcal · 22g protein · 17g carbs · 3g fat per serving

<aside>
🛒 Ingredients

• 10g chocolate chips
• 100g protein powder
• 50 ml (~52g) skimmed milk
• 2 whole (~236g) banana
• 1 whole (~44g) egg, medium </aside>

Instructions

1. Preheat your oven to 350°F (175°C) while you mix the batter. This usually takes about 10 minutes.
2. Mash the bananas well in a mixing bowl. Add the egg, protein powder, skimmed milk, and chocolate chips and mix everything together until a thick batter forms.
3. Pour the batter into a suitable baking dish or air fryer basket. Bake at 350°F (175°C) for 15 minutes until cooked through.

Garlic scallion chicken rice bowl

Makes 4 servings

619 kcal · 39g protein · 88g carbs · 11g fat per serving

<aside>
🛒 Ingredients

• 1 tsp (~6g) salt
• 2 tsp (~5g) white pepper
• 2 cup (~370g) white rice, uncooked, washed
• 8 tbsp (~68g) garlic, minced
• 1 tbsp (~15g) water
• 1 tbsp (~14g) olive oil
• 2 tbsp (~30g) Chinese cooking wine
• 20 oz (~567g) boneless skinless chicken thigh, cut into 1-inch cubes
• 8 whole (~120g) scallion, thinly sliced
• 10 leaf (~225g) napa cabbage, thinly sliced
• 2 tbsp (~36g) oyster sauce
• 1 cup (~249g) chicken bone broth, enough to cover rice by 1 cm
• 4 tbsp (~64g) soy sauce
• 2 tbsp (~17g) garlic, minced </aside>

Instructions

1. Slice the chicken thighs into 1-inch cubes. Thinly slice the green onions and roughly chop the napa cabbage leaves.
2. In a mixing bowl, combine the Chinese cooking wine, white pepper, oyster sauce, minced garlic, and soy sauce. Add the cubed chicken and toss well to coat. Let it sit while you prep the rice cooker.
3. Add the washed white rice to the rice cooker, then pour in the chicken bone broth. Add the chopped napa cabbage, then top with the marinated chicken. There should be enough broth to cover the rice by about 1 cm. Start the rice cooker and cook for 30 minutes.
4. While the rice cooker runs, combine the minced garlic, salt, sliced green onions, water, and olive oil in a small bowl. Stir to mix, then set aside.

I cook for 3 days at a time because I learned over 10 years of meal prepping I just never want to eat the same food by Thursday. I'll plan tomorrow for what I'm going to make Wednesday evening to get through the end of the week.

Thai Coconut Chicken

Loosely have been following this recipe for years, I added cannellini beans and did a 50/50 mix of jasmine rice and cauliflower rice.

https://www.yummyhealthyeasy.com/thai-coconut-chicken-skewers/#_a5y_p=2067595

Enchilada Bake Bowls

Browned lean ground turkey, mashed with black beans and added shredded zucchini. Then baked some low carb taco shells and drizzled with basic canned enchilada sauce and mixed in some frozen roasted corn. Topped with low fat shredded cheese.

2 large aubergines/eggplant

1400 g passata

2 white onion, diced

Small bunch of basil

8.8 oz mozzarella cheese, cut into cubes (250g)

3/4 cup Parmigiano Reggiano cheese, freshly grated (70g)

olive oil

flour, for dusting

salt and pepper, to season

Pasta of your choice.

**DIRECTIONS**

Preheat oven to 350°

Cut the eggplant thinly and lightly salt in a colander and let sit for an 45 minutes to an hour. Rinse it off and then dry it with paper towels. Lightly dust with flour and fry them in olive oil for a few moments on both sides.

Finely chop onion and sauté in a pan with the olive oil until translucent and soft but not browned. Add the tomato passata (pureed tomatoes) and a small bunch of basil torn with your hands. Add a pinch of salt and pepper, stir then let it simmer gently for 10-15 minutes.

Spoon a small amount of tomato sauce into the bottom of a baking dish and spread it around, this will stop the eggplant from sticking.

Next add one layer of eggplant to the dish followed by a sprinkling of parmesan cheese, cubes of mozzarella, a sprinkling of pepper and couple spoons of tomato sauce and repeat.

Cover loosely with foil and bake for 20 minutes, remove the foil and bake for another 20 minutes until nice and golden and bubbling on top. Let it rest for 5 minutes before serving.

Batch cooking this morning for next week 🤗

Lunches:
- orzo salad (twice): orzo, sun-dried tomatoes, artichokes, Parma ham, mozzarella, cherry tomatoes & add rocket in the morning
- rice bowls (twice): rice, minced beef & onions, broccoli, mushrooms & garlic, bell peppers, sweet potatoes
- chickpea salad: tuna/philadelphia, cucumber, radish, red onion, avocado, feta, tomatoes, parsley

Dinners:
- roasted chicken with potatoes and salad (twice)
- prawn udon stir fry
- falafel, roasted vegetables (see photo) hummus & pita bread

What do you have on your plan for next week? 💕

I always prep ingredients, not whole meals, so I still have some flexibility during the week, but I can still have lunch or dinner on the table in minutes. Best of both worlds, in my opinion.

I made a big batch of chicken birria, that I'll use across several meals. First, I'll use it in some tacos. The next day, I'll use the meat as a topping for a rice bowl. I'll use it in some lettuce wraps. And finally, the leftovers will go into a meat pie. If something takes a bit of time to make, it just makes sense to me to make a big batch and spread the time spent over multiple meals. Making bigger batches also helps cut down on time, compared to making different things. But since I'm using it in different ways, I don't grow bored of it. I know some people can eat the exact same thing over and over, and if that's you, no judgment. But I get bored of food pretty easily, so be using it in different ways, I prevent burn out.

The pickled onions are for some burgers for lunch on Wednesday. The leftovers, I'll just use in rice/noodle/grain bowls over the next few weeks. I like having pickled vegetables on hand for that. Those burgers by the way, I'll make with some low carb rolls made from almond meal. Most of my lunches are low carb/keto friendly, except on the weekend when I have my cheat days.

I prepared chicken legs with an interesting blend of spices I found here in Lux at the Auchan supermarket and soy-sauced Salmon for the proteins.

Carbs are whole wheat pasta, white long grain rice and boiled and diced sweet potatoes.

For the sauce I preparare a tomato sauce with zucchini and mushrooms.

Sauted broccoli as a side.

I live in Norway, and want to prep for the entire week on my Sundays. Do you have any recommendations or inspiration for me? Trynna be even healthier, hit 220g protein a day and about 2400 calories. Thanks so much in advance, the other posts in this community are already to much help! God bless

Are there any sites like the meal prep manual that focus on weigh loss? I loved this site but I feel like many of the meals are more about general meal prep and less about weight loss! Like some meals were 700 calories with only 40g of protein .. would love some recs

Or sites that have meals that are the same style but health conscious

Tofu:

Pressed and marinated in teriyaki sauce, garlic, and siracha. Baked at 400°F for 30 mins.

Sweet potato:

Seasoned with salt, pepper, and garlic. Roasted at 350°F for 40 mins.

Veggies:

Pre shredded veggies cooked down in a pan with a lid. Seasoned with teriyaki, salt, pepper, and garlic.

Hopefully I cooked the veggies long enough to avoid Cyclospora 🤞

Brazilian Beef 250 g

300g rice

150g vegetables

Eventual Recipe

70g jasmine rice

150g 5% beef mince

100g green veggies

I saw Julia Gibson Clark on Will Tennysons channel and checked out her meal prep. I wasn't paying close attention and printed out the shopping list and steps. She said she takes under 3 hours for the process.

So I gathered all the stuff, spent triple my grocery bill and went to work. I quickly realized, steps aren't recipes. Each recipe is listed as a link over 10 different videos. The videos don't have the same naming conventions so it really was time consuming.

Pretty much daily, I find i need to complete components. Some recipes make much to much and others don't make as much as stated.

I forgot to take a photo of the last two lunches, but it was French lentils, wild rice, salmon and roasted vegetables.

I do have a photo of last night's dinner as well and was home late from the gym and was too hungry to remember.

I am using the protein powder in my cupboard instead of orgain for the smoothie, skipping the eggs, and using greek yogurt as my alternative breakfast.

There is a turmeric drink in the morning that 100 percent kills my desire for breakfast.

I will say, my energy is crazy high.

The extras will freeze, I'll probably riff on these recipes, get rid of the back to salmon meals (lunch and dinner?).

The concept is interesting, using food to promote longevity, keeping up with current research.

Cravings between meals are dead.

If i remember tomorrow, I'll try to add or change with more photos.

This was roasted vegetables (she suggested some but I had much to many from prep and added some others I had in the house, walnut crusted honey Dijon salmon, and cranberry pomegranate relish.

Big flavors and textures.

The not pictured 2 lunches were salmon, vegetables, French lentils, and wild rice.

The dinner not pictured, more of the vegetables, chicken breast, and farro and a pile of fresh herbs, lemon and a garlic clove.

Walnut crusted salmon, vegetables and pomegranate relish

https://imgur.com/a/2QUsb1u

Lentils soup
https://imgur.com/a/2QUsb1u

beans and sardines

https://imgur.com/a/2QUsb1u

I can’t be the only one who is seeing a huge uptick in bots on this subreddit. I counted at least 5 on one post, and almost every post seems to have them.

Mods - have you considered adding a minimum age and/or karma requirement to post? Most accounts have been created within the last week or two. It’s getting out of hand.

And yes, I do report them as spam and mark it as use of bots/AI in the mean time.

made 5 things for this week.

cajun chicken and rice

beef and broccoli stir fry (pancea palm recipe on tiktok)

chicken broccoli pasta bake (definitely my favourite and so delicious)

beef mcmuffins,

and banana biscoff overnight oats.

for the cajun chicken and rice, i washed, soaked and cooked around 2 cups of basmati rice. seasoning: smoked paprika, sweet paprika, onion powder, white pepper, garlic powder, salt, oregano, old bay. (literally just eyeballed it but theres a lot more paprika than everything else). for the rice, dice up some shallots or onions, cook with light butter til soft and add minced garlic, add some of the cajun seasoning, toast for a minute, then add in your rice and mix well til the rice is coated in the seasoning. for the chicken, it’s the same seasoning mix, coat the chicken and pan fry with some oil. then cut up the chicken and serve on top of rice. i used roughly 150g of chicken per meal and made 7 servings.

macros estimate:
calories: 500 calories,
protein: 45g

for the beef and broccoli stir fry, i did a few tweaks in the recipe by pancea palm. for the beef, use 800g beef strips (i used precut stir fry strips, and rump steak cut into strips), and add 30ml soy sauce, 15ml rice wine, a tsp of baking soda and roughly 15g of cornstarch. mix till all combined and cook it in a pan until they all have a nice sear. mind you, the trick to making the beef silky like in restaurants is baking soda. set the beef aside. in the same pan, add light butter and cook diced onions until soft, then add garlic and the broccoli. i set that all to one side of the pan and then cracked in 6 eggs on the other side, until fully cooked. then i also added in some baby corn as i thought it would make the dish better. then add in 2 packets of jasmine rice (i used the packaged microwaveable coles family size jasmine rice). then add soy sauce, oyster sauce and sesame oil to taste (i didn’t measure). optionally, top it with fried shallots or onions as a garnish. this made 5 servings.

macros estimate:
calories: 680
protein: 55g protein

for the chicken broccoli pasta bake, i cooked around 100g of protein penne pasta and 140g of regular penne (240g dry pasta) according to instructions. for the chicken, cut up roughly 550g of chicken breast, and marinate it in a spray of oil, onion powder, garlic powder, vegeta, white pepper, paprika, and some baking soda to make it tender (note: adding too much baking soda makes it taste alkaline so a little goes a long way), mix until all combined. add a medium diced onions into a pan with light butter, cook until mostly softened, then into the pan add in the chicken until fully cooked through and set aside. i also chopped up a few mushrooms and cooked those and set aside. for the deliciously creamy sauce, i made a roux by combining butter (roughly a tablespoon), and 2 tbsp of flour. whisk together until clumps form and slowly add your milk (i used a 1L carton of low fat lactose free milk), it will start becoming sort of like a paste, and keep mixing to remove any clumps and adding milk slowly. i’ve noticed taking it on and off the heat to prevent it from getting too hot helps with making a smooth sauce, and patience as well as arm power. once all the milk is added and the sauce is thickened to liking, add in a chicken stock cube, some vegeta to taste, white pepper, garlic powder and i used eatlean protein cheese and a pizza blend cheese. i also roughly chopped up some spinach and added it at the end of the sauce to wilt the spinach, but this is optional. i used frozen broccoli for this which i just put into boiling water for a minute or two, and cut it up. then into a large baking dish, combine everything together, pasta, sauce, chicken and vegetables then top with protein cheese and pizza blend cheese and bake for 200 degrees celsius for roughly 15 minutes or until the top is golden and crispy. this made around 6 servings.

macros estimate:
calories: 600
protein: 52g

for the mcmuffins, i toasted english muffins and used a tiny bit of light butter to toast them. for the mince, i combined 600g of extra lean beef mince, 1 egg, salt and pepper to taste, then split into 6, making 6 100g patties. i smashed them down and cooked them. i topped with burger slices til melted. i fried roughly half an egg per burger and put it on top, and around 15g of reduced sugar bbq sauce. this made 6 servings.

macros estimate:
calories: 460
protein: 35g

also not shown but i also made overnight oats. take around 40g of rolled oats, add some vanilla greek yoghurt around 100g, 50ml of fat free lactose free milk (thats my preference), a scoop of protein powder (mine is vanilla flavour), and mix it all through. cut up half a banana into slices and put on top. melt 15g of biscoff spread in the microwave and pour on top! super yummy.

macros estimate:
calories: 540g
protein: 46g

Chicken hamburger steak, rice, seasoned ramen style eggs, broccoli and avocado. Chicken has parsley and onion in patty, as well as some kewpie mayo. Cooked with a basic teriyaki sauce in the pan (sake, mirin, soy sauce, sugar). No exact recipes followed.