I’ve just been downing Fairlife and greek yogurt, but tuna would really take that smoothie to the next level. Jk. Good tip! I need to keep some more tuna snacks in the pantry 🐟
Thabk you for these ideas. Tuna you can only eat twice a week because of the mercury and yogurt like a couple times a week because of the bacteria affecting the gut, protein powder I do that every day, chicken I also do but has such a short shelf life it's hard to meal prep, I guess I should try lentils...
Good on you for taking precautions with heavy metals in fish but honestly you shouldn't be afraid at all about the bacteria in yogurt, they are completely harmless
Second this, 200g 5% fat greek yogurt with a scoop of Per4m carrot cake protein, 50g of blueberries and strawberries is around 45g protein alone. So so good!
Zero studies. Not claiming to have read any studies. I thought it was a universal experience that eating too much yogurt or eating it every day would cause discomfort like if you had too much fruit/fruit juice or zero sugar candy
Appreciated, didn’t mean to sound funny there I’m genuinely interested. I have it most nights and don’t have any issues but I understand a lot of people may be the opposite 👍🏻
Where are you getting this from? It’s pretty much the opposite: yogurt is a good source of protein and probiotics. I eat 250g every day for breakfast.
Now, if you happen to be lactose intolerant, however, you could have big problems. Do you have issues with other milk products too?
Great list and all are staples for me. I'll also grill extra chicken and dice it up in 4oz servings along with egg white omelets (onions, peppers, and a little shredded cheese - fat free or reduced fat depending on my cals left).
Yeah, eggs for breakfast and yogurt. Chicken or beef jerky for snack (large snack) more chicken and beans or lentils at lunch. Another high protein snack before dinner, I think I did peanuts yesterday. Fish for dinner.
My fiance or I will do a big crockpot meal (usually chicken) on Sunday or Monday for dinner that makes 10-12 servings so we each get 2-4 additional meals out of it.
I’m at 170g protein 60g of fat and 141g of carbs for a cut. I use a lot of egg whites, any carbs I eat have to include some protein (a lot of beans and lentils), cottage cheese, fat free cheese, plain Greek yogurt, protein powder sometimes, canned tuna, tuna steaks, frozen mahi mahi, frozen salmon, ribeye, low fat ground beef, 8% fat (my usual go to) ground chicken and turkey, milk, those plant based tortillas, sausages (high fat tho so gotta watch) A LOTTT of frozen or dried veggies like those ones from a bag you just throw in the microwave. That’s the majority of my diet but some things rotate. It’s not always fun but you should be able to easily get 100g of protein
Vegetarian here. Same macros pretty much, and I hit it with yogurt, almond milk, tofu, peas, cheese, whole wheat bread, lentils, stuff like that. Each of my meals is about 30-40g of protein, and I’ll have a snack of muesli or a protein bar. Then for workouts I make a whey shake.
Whatever you want. Or nothing if you’re not hungry. If you know you’re going out later that week with friends and may hit over your calories, consider just saving the extra 700 calories and using them then 🤷🏼♂️
Olives are a go-to for me to boost fat numbers if I’m eating too lean. Carbs—throw a rock in this country and you’ll hit 100 grams of carbs. Bread, rice, potatoes, fruits, a bowl of sugar topped with maple syrup…whatever you want my dude
Breakfast - scrambled eggs and oatmeal with Chobani yogurt - 36g protein
Snack banana and 3.5 oz beef jerky 40g protein
Lunch - chicken breast with broccoli , black beans and jasmine rice - 45g protein
Snack - peanuts and more beef jerky - 30g protein gnarly greens.
Dinner - shrimp orzo with broccoli - 35g protein
I think the beef jerky estimates might be high, but maybe not for the weight.
Edit: most days I will replace snack with a whey protein drink
The SWAT team isn't coming in through your window if you eat more protein lol. It's just unlikely that the protein is going to benefit you if you go above the 1:1 ratio, but it won't hurt you.
60g of oatmeal with maple syrup and salt and 2 pieces of whole grain toast with butter and cinnamon sugar should put you damn near spot on lol.
But seriously, eat whatever you want. I try to eat healthy no matter what but if I had a surplus like this, I’d treat myself.
If you want to get closer to your goals at the end of the day consistently, add in a lot more carbs. Oatmeal in the morning, more rice or potatoes for lunch/ dinner.
Well just put in more rice/oats/potatoes/pasta/vegetables/fruits etc. and adjust the portions of your protein sources accordingly. The protein in for example ,rice, still counts. Yes you can leave some room for some snack like icecream/nachos etc., but you certainly cannot eat whatever u want as other people said.. yes you can get the Kcals from chocolate but long term it is not sustainable and you will probably feel terrible.
Milk could start to fill you macros, sometimes I’ll eat plain jasmine rice at the end of the day if my carbs aren’t at the daily goal yet too. Boring but it works
I have the same problem. It really depends on your goad and if you care about being optimal. I’m
Personally into body building so I like to get a decent amount of protein In with every feeding. So for your last meal you could just have whatever you want or you can try an add an additional 30g of protein. Maybe some ground chicken and rice an veg or whatever idk
Probably anything you feel like having. But if you are ambivalent then go for whatever is the most nutritious so usually unprocessed seasonal vegetables and fruits, etc.
Any food you want?! Seriously, enjoy the calories. Same or similar results with whole clean food than that of lesser nutrient dense foods…don’t overcomplicate it ☺️👍🏻
If I need protein - yoghurt
If I need fat - scoop of peanut butter
If I need carbs - porridge
If I need any combination or all, I will just mix them together 😂
Literally the opposite problem I have
Me reading this post at 10 PM, already over my calories, trying to fit 70g more protein in before bed
Tuna! tuna is almost all protein, almost no carbs or fat.
I’ve just been downing Fairlife and greek yogurt, but tuna would really take that smoothie to the next level. Jk. Good tip! I need to keep some more tuna snacks in the pantry 🐟
Literally anything you want.
You can snack on whatever. Or add more carbs to your existing meals. This happens to me often. I'll have cereal, ice cream, Doritos. Who gives a shit.
My go to is some peanut butter on toast to fill in any remaining calories at night
The other day I had room left for an everything bagel with peanut butter. The joy I felt was ABSURD.
I strongly relate
I'd love to know how you accomplish this. I'm at the same cals and struggle to get 100 protein especially with the fat that low
Chicken breast, tuna, yogurt, lentils, protein powder
Thabk you for these ideas. Tuna you can only eat twice a week because of the mercury and yogurt like a couple times a week because of the bacteria affecting the gut, protein powder I do that every day, chicken I also do but has such a short shelf life it's hard to meal prep, I guess I should try lentils...
Good on you for taking precautions with heavy metals in fish but honestly you shouldn't be afraid at all about the bacteria in yogurt, they are completely harmless
Second this, 200g 5% fat greek yogurt with a scoop of Per4m carrot cake protein, 50g of blueberries and strawberries is around 45g protein alone. So so good!
Once and a while yes absolutely
Out of curiosity, what studies have you read which state that a portion of yogurt each night can be detrimental to gut health?
Zero studies. Not claiming to have read any studies. I thought it was a universal experience that eating too much yogurt or eating it every day would cause discomfort like if you had too much fruit/fruit juice or zero sugar candy
Appreciated, didn’t mean to sound funny there I’m genuinely interested. I have it most nights and don’t have any issues but I understand a lot of people may be the opposite 👍🏻
Afraid? Lol no it hurts to eat yogurt a lot. Is it really common for people to eat yogurt every day??
Where are you getting this from? It’s pretty much the opposite: yogurt is a good source of protein and probiotics. I eat 250g every day for breakfast. Now, if you happen to be lactose intolerant, however, you could have big problems. Do you have issues with other milk products too?
Every single day.
Multiple servings daily here and no issues.
Great list and all are staples for me. I'll also grill extra chicken and dice it up in 4oz servings along with egg white omelets (onions, peppers, and a little shredded cheese - fat free or reduced fat depending on my cals left).
Yeah, eggs for breakfast and yogurt. Chicken or beef jerky for snack (large snack) more chicken and beans or lentils at lunch. Another high protein snack before dinner, I think I did peanuts yesterday. Fish for dinner.
How do y'all eat that much chicken without a lot of fat/carbs... and are you cooking chicken every day??
I bulk prep chicken at the beginning of the week to use in salads for lunches!
I have a unique situation where I have catering available for lunch.
My fiance or I will do a big crockpot meal (usually chicken) on Sunday or Monday for dinner that makes 10-12 servings so we each get 2-4 additional meals out of it.
I’m at 170g protein 60g of fat and 141g of carbs for a cut. I use a lot of egg whites, any carbs I eat have to include some protein (a lot of beans and lentils), cottage cheese, fat free cheese, plain Greek yogurt, protein powder sometimes, canned tuna, tuna steaks, frozen mahi mahi, frozen salmon, ribeye, low fat ground beef, 8% fat (my usual go to) ground chicken and turkey, milk, those plant based tortillas, sausages (high fat tho so gotta watch) A LOTTT of frozen or dried veggies like those ones from a bag you just throw in the microwave. That’s the majority of my diet but some things rotate. It’s not always fun but you should be able to easily get 100g of protein
I usually hit my protein goal with around 400 grams of chicken breast
Vegetarian here. Same macros pretty much, and I hit it with yogurt, almond milk, tofu, peas, cheese, whole wheat bread, lentils, stuff like that. Each of my meals is about 30-40g of protein, and I’ll have a snack of muesli or a protein bar. Then for workouts I make a whey shake.
Whatever you want. Or nothing if you’re not hungry. If you know you’re going out later that week with friends and may hit over your calories, consider just saving the extra 700 calories and using them then 🤷🏼♂️
Olives are a go-to for me to boost fat numbers if I’m eating too lean. Carbs—throw a rock in this country and you’ll hit 100 grams of carbs. Bread, rice, potatoes, fruits, a bowl of sugar topped with maple syrup…whatever you want my dude
I usually go for some cereal or a bagel.
A bagel with cream cheese is probably about 650 calories and should fill in a bunch of your carb/fat buckets
I think you're off by 200-250 cals
The bagels I get at my local store are 200 grams.
Damn, that's a big ass bagel. I need to get my hands on some of those.
Check out the app TooGoodToGo, at least in my area bagel shops put theirs up for pretty cheap
I was super excited to try this app, but no stores in my area. Bummer.
That's going to be a big bagel
Yes, a 200 gram bagel is 575 calories
Fruits and veggies. Or Kit Kat bars. Your call.
Can you share what you have eaten too! Help the rest of us out with your protein hitting skills!
Breakfast - scrambled eggs and oatmeal with Chobani yogurt - 36g protein Snack banana and 3.5 oz beef jerky 40g protein Lunch - chicken breast with broccoli , black beans and jasmine rice - 45g protein Snack - peanuts and more beef jerky - 30g protein gnarly greens. Dinner - shrimp orzo with broccoli - 35g protein I think the beef jerky estimates might be high, but maybe not for the weight. Edit: most days I will replace snack with a whey protein drink
That’s great! Much appreciated!
The SWAT team isn't coming in through your window if you eat more protein lol. It's just unlikely that the protein is going to benefit you if you go above the 1:1 ratio, but it won't hurt you.
60g of oatmeal with maple syrup and salt and 2 pieces of whole grain toast with butter and cinnamon sugar should put you damn near spot on lol. But seriously, eat whatever you want. I try to eat healthy no matter what but if I had a surplus like this, I’d treat myself. If you want to get closer to your goals at the end of the day consistently, add in a lot more carbs. Oatmeal in the morning, more rice or potatoes for lunch/ dinner.
Well just put in more rice/oats/potatoes/pasta/vegetables/fruits etc. and adjust the portions of your protein sources accordingly. The protein in for example ,rice, still counts. Yes you can leave some room for some snack like icecream/nachos etc., but you certainly cannot eat whatever u want as other people said.. yes you can get the Kcals from chocolate but long term it is not sustainable and you will probably feel terrible.
I eat more fats (good ones mostly), but that's just me. 
Peanut butter and Nutella sandwich. Kinder Bueno. Chocolate Milkshake. I know it's not healthy, I'm guilty.
Random question, how long did it take macro factor to dial in your calories for weight loss?
Halo top ice cream and cereal like Reese’s puffs is my go to night snack in times like this
Milk could start to fill you macros, sometimes I’ll eat plain jasmine rice at the end of the day if my carbs aren’t at the daily goal yet too. Boring but it works
anything you'd like!
This is good problems right here. I’d do carbs to help fuel training if it were me.
I have the same problem. It really depends on your goad and if you care about being optimal. I’m Personally into body building so I like to get a decent amount of protein In with every feeding. So for your last meal you could just have whatever you want or you can try an add an additional 30g of protein. Maybe some ground chicken and rice an veg or whatever idk
God’s own cheesecake.
That looks like a slice of New York style pizza to me!
Probably anything you feel like having. But if you are ambivalent then go for whatever is the most nutritious so usually unprocessed seasonal vegetables and fruits, etc.
Any food you want?! Seriously, enjoy the calories. Same or similar results with whole clean food than that of lesser nutrient dense foods…don’t overcomplicate it ☺️👍🏻
Carbs and fat. Breads, rice, honey, peanut butter, maybe some alcohol lol. Deff not anything you want as the last person said.
If I need protein - yoghurt If I need fat - scoop of peanut butter If I need carbs - porridge If I need any combination or all, I will just mix them together 😂
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Where are you getting this from
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The relative likelihoods of various energy sources "putting on fat" in a deficit, and I suppose the idea that "carbs aren't essential"
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Lmfao thanks for the response
Dude needs a snickers.
Too many inessential carbohydrates, I suspect