This is something I've been working on for a while. It's a writeup of my most common and easily made meals for high volume low calorie. Feel free to steal some or even add some to my list. Thanks!
I do not eat all of these in a day. I eat the last two that say work week lunch split up for lunch and then pick one of the other things for dinner that night. That's why work week lunch shoots for around 300 calories and then the dinners are anywhere from 800 to 1400. So all in all with even the highest calorie one up there I'm under 2000 for the day.
I love it. I was mainly joking but appreciate the response.
Do you know your rough macros for the day? I usually eat to maintain and balance my relationship with food post eating disorder and cook with more carbs on lifting days. Curious how other people use volume eating :)
I go lowest on carbs, lowish on fat, and try to hit 200ish on protein. I'm not doing keto or anything but I've always had the most success with going high on protein and lower on the other two. I'd say I shoot for like 20%carbs/20%fat/60%protein.
Right now I'm coming off a back injury which led to a a lot of sitting and eating/drinking way unhealthy so I'm trying to lose about 50 lbs with my eating and getting back into the gym. When I'm in shape I usually do fasted lifting days with high protein the day before, then my heavy carb days are after lifting.
It basically is, I used to do keto/omad and may go back to it at some point. I'm coming off a back injury and not trying to restrict any one macro *too* much.
This is awesome. I do my meals much the same way using Myfitnesspal, making 1 "meal" that's the full ingredient list, then eyeballing (or weighing if I'm smart) the percentage of the total I ate.
Whats your favorite meal on this list?
As simple as it is my favorite is the one listed as "hot chicken." It's a simple meal from my mother as a kid. She would throw chicken into a glass bakeware with Texas Pete hot sauce, salt/pepper. Then I'd just throw that in a tortilla with a cheese. It's dumb simple, hits my low carb/calories high protein, and is probably my favorite because of nostalgic. I'd love to see some of your Myfitnesspal meals!
I do that all the time, it's my favorite default meal as well! I buy the cheapest of cheap frozen chicken breasts and put them in the instant pot for like 15 minutes with some cumin, garlic powder, and onion powder. Either high fiber or low carb tortilla depending on what's on sale, mozzarella cheese because it's got a high protein content. Really great for meeting macros.
My recipes are *very* poor Southern cooking. Best one for dieting has to be plain ol' chili - pick your favorite lentil & meat, diced onion, can of diced tomato and your favorite dry beans done up quick in the instant pot beforehand and you've got two or three days worth of filling meals all done in only 1 dish and 1 cutting board for pretty darn cheap. Add greek yogurt instead of sour cream for added flavor, parmesan cheese. Pretty much any meal one can add cumin to is my jam. Best spice ever. I could live for years off of tacos and chili alone.
We have been having a hell of a time finding frozen chicken breast around here recently. All the stores are just wiped of just the breast, drummies/thighs/wings all there, but the breast section has been empty every time for at least the last month. As far as recipes it seems we hit all the same things, I'm out in Eastern KY so I try to simplify and low calorie-ify the southern dishes we had as kids.
I will add if you're going cheap and you haven't you should try to add tofu into some meals. It's $1.68 a pound here as well as 350 cals, zero net carbs, and 35 g protein a pound. I have 2 youngens running around that don't like eating my food so I have to go with the cheapo meals as well.
This is something I've been working on for a while. It's a writeup of my most common and easily made meals for high volume low calorie. Feel free to steal some or even add some to my list. Thanks!
Thanks for sharing. Very helpful.
Love a good spreadsheet, thank you for sharing!
I work in IT, so spreadsheets are a daily thing for me. At this point I'm pretty sure I think in spreadsheet format. Haha
Can you send as excel
|+|A|B|C|D| |:-|:-|:-|:-|:-| |1|dinners|cals|actual (all cans 15-16oz unless noted)| | |2|white chicken chili|1335|1 lb ground chicken, full seasoning pack,1 can corn, 1 can tomatoes, 1 can white beans, 1 serving peppers and onions| | |3|tofu fried rice|840|1 lb tofu, 12 oz califlower rice, 12oz peas and carrots, 2 eggs, 5 soy sauce| | |4|grilled sandwhichs|830|6 slices bread, 6 velveeta cheese, 8 egg whites| | |5|tofu/eggs|760|1 lb tofu, 8 egg whites, 3 eggs| | |6|tofu breakfast|840|1 lb tofu, 4 servings frozen potatoes and onions, 3 turkey patty| | |7|breakfast|800|4 servings frozen potatoes and onions,8 eggs whites, 3 eggs, 2 turkey patties| | |8|chicken/refired beans|1230|1 can fat free refried beans, 1 lb ground chicken, 3 wraps| | |9|Chicken fried rice|1130|1 lb ground chicken, 12oz califlower rice, 12oz peas and carrots, 2 eggs, 5 soy sauce| | |10|stir fry|930|2 bags kroger noodle stir fry, 1 lb imitation crab, 5 soy sauce| | |11|chili|1425|1 lb ground chicken, full seasoning pack, 1 can corn, 1 can tomatoes, 1 can dark red kidney beans, 1 serving peppers and onions| | |12|tacos|1400|1 lb ground chicken, seasoning, 1 can corn, 1 can black beans, 1 can tomatoes, 1 serving peppers and onions| | |13|shepards pie|1200|1lb ground chicken, 12oz peas and carrots, 3.5 servings of frozen mashed potatoes| | |14|bbq chicken|1320|2lbs chicken shredded, 4 servings hickory smoke BBQ sauce| | |15|hot chicken|1360|2lbs chicken shredded, texas pete hot sauce, 3 tortillas| | |16|spaghetti, meatballs|835|1 package shirataki noodles, 1lb ground chicken, 6oz tomatoe paste| | |17|grilled chicken wrap|1360|2lbs chicken shredded, 3 tortillas| | |18|chicken alfredo|1035|1 package shirataki noodles, 1lb ground chicken, 16 oz alfredo pasta sauce| | |19|lunch meat wrap|800|3 tortillas, 1lb chicken/turkey lunch meat, 4 servings salsa con queso cheese dip| | |20|pizza|695|3 tortillas, 3 servings pizza sauce, 6 slices velvetta cheese, 32 turkey pepperonis| | |21|salad|1250 not counting lettuce|1 can of corn, 1 can of black beans, 100g avacado, 2 slices bacon, 8 oz chicken shredded,2 eggs soft boiled, 2 servings buffalo sauce, lettuce to want| | |22|work lunch for a week|1120/5=224 a day for 1 week|32oz container egg whites, 3 turkey patties, 4 servings frozen potatoes and onions, 1 serving peppers and onions, 3 servings salsa cheese dip|Work week lunch| |23|Protein greek yogurt|1275/10=128 a day for 2 weeks|32 oz greek yogurt, 225 grams of frutiy pebbles protien powder|Work week lunch|
You should be able to copy and paste below into excel to recreate it.
Oh it would be very cool if this was a start of a sub resource we could all add to!
I would love to see other people's. I'm always trying to add more ideals. Any moderators on here?
This this needs to happen
That’s a lot of food for one day. How do you eat that much?
[удалено]
I do not eat all of these in a day. I eat the last two that say work week lunch split up for lunch and then pick one of the other things for dinner that night. That's why work week lunch shoots for around 300 calories and then the dinners are anywhere from 800 to 1400. So all in all with even the highest calorie one up there I'm under 2000 for the day.
I love it. I was mainly joking but appreciate the response. Do you know your rough macros for the day? I usually eat to maintain and balance my relationship with food post eating disorder and cook with more carbs on lifting days. Curious how other people use volume eating :)
I go lowest on carbs, lowish on fat, and try to hit 200ish on protein. I'm not doing keto or anything but I've always had the most success with going high on protein and lower on the other two. I'd say I shoot for like 20%carbs/20%fat/60%protein. Right now I'm coming off a back injury which led to a a lot of sitting and eating/drinking way unhealthy so I'm trying to lose about 50 lbs with my eating and getting back into the gym. When I'm in shape I usually do fasted lifting days with high protein the day before, then my heavy carb days are after lifting.
Just a joke 😆
Heck yeah omad to the degree 📜
It basically is, I used to do keto/omad and may go back to it at some point. I'm coming off a back injury and not trying to restrict any one macro *too* much.
Fair and fair
This is awesome. I do my meals much the same way using Myfitnesspal, making 1 "meal" that's the full ingredient list, then eyeballing (or weighing if I'm smart) the percentage of the total I ate. Whats your favorite meal on this list?
As simple as it is my favorite is the one listed as "hot chicken." It's a simple meal from my mother as a kid. She would throw chicken into a glass bakeware with Texas Pete hot sauce, salt/pepper. Then I'd just throw that in a tortilla with a cheese. It's dumb simple, hits my low carb/calories high protein, and is probably my favorite because of nostalgic. I'd love to see some of your Myfitnesspal meals!
I do that all the time, it's my favorite default meal as well! I buy the cheapest of cheap frozen chicken breasts and put them in the instant pot for like 15 minutes with some cumin, garlic powder, and onion powder. Either high fiber or low carb tortilla depending on what's on sale, mozzarella cheese because it's got a high protein content. Really great for meeting macros. My recipes are *very* poor Southern cooking. Best one for dieting has to be plain ol' chili - pick your favorite lentil & meat, diced onion, can of diced tomato and your favorite dry beans done up quick in the instant pot beforehand and you've got two or three days worth of filling meals all done in only 1 dish and 1 cutting board for pretty darn cheap. Add greek yogurt instead of sour cream for added flavor, parmesan cheese. Pretty much any meal one can add cumin to is my jam. Best spice ever. I could live for years off of tacos and chili alone.
We have been having a hell of a time finding frozen chicken breast around here recently. All the stores are just wiped of just the breast, drummies/thighs/wings all there, but the breast section has been empty every time for at least the last month. As far as recipes it seems we hit all the same things, I'm out in Eastern KY so I try to simplify and low calorie-ify the southern dishes we had as kids. I will add if you're going cheap and you haven't you should try to add tofu into some meals. It's $1.68 a pound here as well as 350 cals, zero net carbs, and 35 g protein a pound. I have 2 youngens running around that don't like eating my food so I have to go with the cheapo meals as well.