Healthy Meals Lets See Them!

First meal of the day is breakfast with 500g quark or cottage cheese, 35g protein granola, 75g strawberries and 75g blueberries for 40g protein, 32g carbs, 9g fat and 440 calories. Lunch uses two tortilla wraps, 200g egg, 50g avocado, 50g leek, 25g red onion and some teriyaki zero sauce for 40g protein, 71g carbs, 38g fat and 761 calories. Pre-workout has four high-protein pancakes with mixed berries for 23g protein, 65g carbs, 13g fat and 462 calories. Post-workout dinner is two steaks around 220g each with 150g broccoli and Thai chili zero sauce for 50g protein, 11g carbs, 8g fat and 272 calories. Daily totals land at 1935 calories, 153g protein, 179g carbs and 68g fat.

After years of attempts I no longer trust myself with detailed meal planning or prep. These packaged options plus regular canned soups are what keep me on track right now.

With MCAS I react to many things so clean animal-based OMAD works best. One ribeye covers two days for a smaller female. I begin with coffee mixed with grass-fed cream, collagen peptides and a touch of stevia. A second coffee around midday holds me until 7pm when dinner is usually ribeye or ground beef patties with tzatziki. Now and then a salad of arugula, dill, apple, toasted pecans, aged parm, lemon and olive oil appears. At home the staples are ribeye, ground beef, bone broth, lamb racks, good parm, olives, plain Greek yogurt, that arugula salad and occasional pasture-raised chicken. When hosting I serve items I'm sensitive to along with alcohol even though I skip it myself. Once in a while a high-end restaurant meal happens if the social reason justifies the seed oils and additives.

I left out the less appealing parts. A small portion of lamb liver, heart or lung goes in weekly for the vitamins and minerals. Nobody needs pictures of that.

Take regenerative grass-fed beef, cut it into cubes, add some veal liver, avocado and tomato, mix everything, form it into shape and finish with two or three egg yolks on top for a simple healthy tartare-style meal.

This savory soup is a favorite. I tweak it by skipping the fish sauce and adding celery plus a bit of spicy seasoning. It is a light cabbage and shrimp soup that comes together fast, works well for weeknights, and pairs nicely with another protein and rice.

My meals stay almost identical every day and that suits me fine. Two hundred grams grilled chicken breast, two to two-fifty grams white rice, two hundred grams steamed broccoli. After training a whey shake with about twenty-five grams protein and another shake in the afternoon. No variety or creativity, just steady routine. Fewer choices means fewer chances to slip. Anyone else stick to the same thing daily or am I the only one doing this?

Some of these meals make me feel basic. A piece of baked chicken or grilled salmon is enough for me, sometimes with sautéed vegetables. Yogurt or a few almonds works as a snack.

Dinner tonight is lamb rack roasted with zucchini and tzatziki plus the usual arugula salad with dill, toasted pecans, aged parm and a lemon vinaigrette. Always eat the meat first to hit protein goals.

Vegetarian prep for the week uses two cans black beans, one can pink or pinto beans, one can crushed tomatoes and a half cup each of basmati rice and quinoa cooked together. Season with chili or Indian spices, split across five lunches and top with a little cheese. Each serving is 591 calories, 31g protein, 86g carbs, 16g fiber and 13g fat. Cooling the rice turns some into resistant starch so carbs drop near 80g and fiber rises above 20g with gut benefits too. Extras like edamame or chopped vegetables go in when available.

I thought the topic was healthy meals, yet that has 29g of fat.

Good thread, I'll come back with my notebook later. Lately it's been ground turkey with vegetables and either eggs or rice depending on the time. Once a day I have Greek yogurt with frozen wild blueberries.

I eat basically the same meals daily and just adjust rice on training days. Breakfast is three whole eggs plus half cup whites, half cup oats, a scoop of protein, tablespoon peanut butter and a cup of blueberries. Lunch and dinner are the same: three ounces lean red meat, four ounces chicken breast, half to one cup white rice and one cup vegetables. Fruit before training and an intra-workout drink with two scoops protein plus some sports drink. Overall around 2000-2200 calories with roughly 220g protein, 200g carbs and 50g fat.

Chicken embryos still makes me laugh every time.

Can't share my own tonight since we are going out for prime rib.

A frequent breakfast for me is a cup of triple-zero yogurt, half cup fresh blueberries and a third cup granola for 290 calories, 19g protein, 18g net carbs and 15g fat. Lunch is often half an avocado, half cup black beans, half cup cherry tomatoes, quarter cup red onion and two tablespoons Italian dressing for 440 calories, 11g protein, 24g net carbs and 27g fat. Dinner tends to be six ounces baked salmon, half tablespoon olive oil and a twelve-ounce package of mixed frozen vegetables for 560 calories, 46g protein, 18g net carbs and 29g fat.

Beef tongue for dinner, tasty and nutrient dense.

My food photos are not great but here is the latest prep: shrimp in a creamy cashew sauce with cherry tomatoes, garlic, basil, shallots and spinach over high-protein spaghetti with rosemary-roasted zucchini and onions on the side. A large serving comes to 555 calories, 35g protein and 11g fiber. Very flavorful.

Thanks. It just means the steak comes from grass-fed cows raised in Ireland.

Another recent staple is shirataki noodles from the konjac plant. They are extremely low in calories and carbs, a large bowl is only about five calories. Not quite like regular pasta but they satisfy the urge for a big bowl when needed. I cook mine in chicken broth with vegetable base and some vegetables. They absorb liquid so eat them with plenty of broth. Keep the portion under half the plate to avoid digestive issues. Do not do what I did and eat them plain.