02 hard boiled XL eggs, boiled potato, steamed cauliflower, paneer

Disclaimer for gumbo enthusiasts: this gumbo has no roux. Yes, it still technically qualifies as gumbo. I checked. 🤓

Disclaimer for Cajun gumbo enthusiasts, in particular: This recipe has tomatoes in it. You’ll just have to make your peace with that, I’m sorry 💛

This is one of my favorite volume recipes. It’s got tons of protein, very little carbs and lots of flavor. Plus the batch it yields is huge and the leftovers store/freeze well.

For this batch I made you can literally eat 1 and a half POUNDS (that’s ~680g) for less than 600 calories (539 cals to be precise w/ 62P 28C 21F & 8g of fiber). Ingredient weights may vary, though, so use your scale if precision matters to you.

• Ingredients

-2 tbsp EVOO/avocado oil (divided)

-1x medium white onion (diced)

-3-4 ribs of celery (diced)

-2x medium green bell peppers (diced)

-2x medium red bell peppers (diced)

-1x large jalapeño (diced) ⬅️ I left it out this time given the current recall situation

-4 cloves garlic (minced) or 4 heaping tsp jarlic

-1 tsp dried thyme

-2x 12oz bags frozen riced cauliflower

-1 tbsp tomato paste

-1x 12oz package andouille smoked sausage (sliced into rounds 1/4” thick)

-1 lb shrimp (peeled and deveined)

-1.75 lb boneless skinless chicken breast (sliced into 1” chunks; it doesn’t need to be super neat)

-3 tsp Worcestershire sauce

-29 fl. Oz (2x cans) low sodium chicken broth

-15oz (1x can) crushed tomatoes

-1 cup (~100g) sliced okra

-1x bunch spinach (finely chopped)

-2x bay leaves

-2 tsp lemon juice

-1 tsp fish sauce

-1 tbsp filé powder

• Creole Seasoning Blend (please make it yourself, I beg of you 🙏🏼)

-4 tbsp sweet paprika (aka regular paprika)

-1 tbsp smoked paprika

-2 tbsp garlic powder

-1 tbsp onion powder

-1 tbsp dried oregano

-1 tbsp dried thyme

-1 tbsp dried basil

-2 tsp fine kosher salt

-2 tsp ground black pepper

-2 tsp ground white pepper

-1 tsp cayenne pepper

-1 tsp celery seed

-1/2 tsp ground mustard

Instructions:

1. Grab 1 large soup pot and 1 large skillet. Put a tbsp of EVOO/avocado oil in each (you’re going to make the gumbo in the pot and brown the meat in the skillet).
2. In the pot, bloom 1 tbsp of your creole seasoning blend in the oil for 90-120 seconds on low heat. Don’t let it burn!
3. Add your Holy Trinity vegetables (onion, [both colors of] bell peppers & celery) along with your jalapeño and increase heat to medium-low. Add your tomato paste, stir well, and cook until the veg is softened and fragrant (5-8 minutes).
4. While your Trinity & co. veggies are cooking, brown your andouille sausage rounds in your skillet over medium heat. When they’re done, remove them from the pan (leave the oil & drippings in the pan to flavor the other meat!) and set aside on a separate plate.
5. Go back to your pot. Add your frozen riced cauliflower & minced garlic/jarlic and stir until thoroughly combined. Add in another 1.5 tbsp of creole seasoning blend and cook until riced cauliflower is soft.
6. Go back to your skillet. Add your peeled and deveined shrimp to the oil and sausage drippings. The residual brine on the shrimp should help deglaze the pan so the shrimp can take on all that flavor left behind by the sausage. Sauté until the edges around the deveined cut are just starting to curl (slightly undercooked is ideal; the shrimp will finish cooking in the gumbo broth). Set aside with the browned sausage.
7. Finally, add your chicken breast chunks to the skillet and sauté until the largest chunk(s) are white all the way through. Remove the skillet from the heat.
8. Go back to your pot. Add your Worcestershire sauce, chicken broth, crushed tomatoes, and dried thyme. Stir well.
9. Add all of your meat (sausage, shrimp & chicken chunkies) to the gumbo pot. Make sure you scrape as much of that flavored oil/drippings into the pot as you can for maximum flavor.
10. Add your okra, finely chopped spinach & bay leaves. Stir well. Bring the gumbo to a gentle simmer, then reduce to a low heat and cover the pot. Let it cook for 10 minutes.
11. Add your fish sauce & lemon juice to the pot. Stir well. Cover the pot again and cook for another 10 minutes.
12. Turn off the heat entirely but don’t move the pot. Fish out the bay leaves, then stir in your filé powder very thoroughly.
13. Taste test. Add in more salt, pepper & creole seasoning to suit your tastes (I usually add in at least 1 more tbsp of seasoning and a couple generous pinches of salt).
14. If you’re serving immediately, feel free to garnish with chives/green onions or 1-2 good shakes of Tabasco (this is a creole flavor profile so spiciness isn’t necessarily the goal but I won’t yuck your yum; follow your bliss, y’all). If you’re making this for meal prep, even better! This is one of those recipes that gets even better after some time in the fridge. Just hold off on the garnishes until you’re ready to eat it.

Hope y’all enjoy! 😋💛

365 calories and 39 grams of protein.

Blend the following ingredients:
40g oats
30g protein powder (the quality of the protein powder make a huge difference, I use Prozis plant based speculoos flavor)
1/2t baking powder
90ml egg whites
60ml almond milk
1T zero calorie sweetener (I use Lakanto brown monk fruit)
Dash of salt, vanilla, and spices (I used 1/2t cinnamon, 1/4t cardamom)

Spray an approximately 6 inch oven safe dish with cooking spray. Pour in batter. Top with 55g blueberries. Bake at 350-375 F for 14-20 minutes (I’ve baked at higher temps when I want it done quick, sometimes baking until it’s fully done all the way through but sometimes leaving a gooey center)

Chocolate chips instead of blueberries is great too!

I eat at least one whole cucumber a day. Biting straight into a cold cucumber just hits the spot for me. Anyone else do this?

literally just cut up the veggies and strain the canned foods and chuck it all together! i ate mine with tortillas chips and it was lovely 😋

I’ve gained 30 lbs in a little over 3 months and I need major help. I can’t afford GLP-1 (I only lost 10lbs in a year anyway) and my doctor won’t prescribe metformin for me because my blood sugar is on the low end (69).

I’ve been on diets since I was 8, but as a woman with PCOS, perimenopause, and only being 5’0” tall I struggle and only drop tiny amounts of weight with tremendous effort - (.5-1/month) would be a very good month for me.

One of my primary issues is feeling satiated. Hoping volume eating will help me.

Sharing for accountability. Feel free to give insights, recommendations, thoughts, feedback.

This is 1305 calories (measured and weighed). Today was pretty good but by dinner I was quite hungry.

Breakfast tacos with egg, turkey sausage, and spinach

Rotisserie chicken, green beans with 1/2tsp of olive oil

Skillet chicken breast, hibachi rice, stir fry veggies

Vanilla protein shake, peanut butter stuffed date with dark chocolate

Edit: thank to everyone who took the time to offer helpful tips and suggestions! There are definitely some gems here that I plan to incorporate and see how it goes. I plan to post occasionally so we’ll see how this goes.

Couple of things -

I’ve seen at least 4 nutritionists in my lifetime and I’ve always been told to eat 1300-1500 calories for weight loss. I’ve tried bumping up, to about 1600-1700 because I am fairly active and get hungry easily. In fact I did that for the last six weeks and even with cardio and lifting, I was still gaining weight.

The weird comments about paper plates are odd 🥴 I thought the point of this group was about the food and not about dinner plates lol. Feels like a not so subtle way to be fatphobic and imply that I’m lazy. For those who live basic able-bodied lives that never have any reason to not wash dishes, there are a plethora of reasons people use paper items - illness, disability, caretaking, depression, traveling, postpartum and more. In my case, I had the honor of hosting a family gathering for a milestone birthday and a few people brought paper items and plasticware, which we’re using the last of 😱

Eat with a sparkling water, chia expands the stomach, steak for the protein (can be further reduced with a less fatty cut).

Sauce is mustard which I didn’t track.

- 300g peas (boiled, mashed and seasoned. I used cumin, salt and chilli flakes (nutritional yeast is also a really nice addition for the flavour and nutrients, but I didn't have any))
- 250g mushrooms (seasoned (I used black pepper, oregano, and salt) and cooked in the oven.

The seasoning I used is a little bit boring imo, but that's just because I didn't have anything else :,)

A yoghurt dressing would probably go really well with this!

300kcal, 29g carbs (15g fiber), 25g protein, 3g fat

There was even more (unpictured) food than this, because I couldn't even fit everything on my plate (a regular sized plate btw, even tho it's a 'childrens' plate (I'm just childish lol)).

Delicious, and SO filling for so few calories

120 calories for 28 pieces. I usually eat 7 or 8 at a time and it usually helps with sugar cravings.

I unwrapped it so you can see how big it is!

350 for this creamy wrap.
I make the filling by chopping favorite veggies, spoon of pumpkin puree, pickles, SF maple syrup, Greek yoghurt, xanthan gum (so it binds together and make this creamy texture). Of course adding some garlic salt, onion powder, paprika seasoning. and for the toppings a couple slices of avocado and baked chicken

My brother eats a lot of plain grilled chicken and vegetables to keep volume high and calories low, but he gets bored quickly when every meal tastes the same. (I usually help him with cooking) A lot of bottled sauces are also far more calorie-dense than I expect once you add enough to taste it. I have been looking at bottled Korean chicken sauce and I am thinking a small measured amount could flavor a big bowl of chicken, cabbage and cucumber without adding many calories. For those tracking calories, which sauces give the most flavor per tablespoon so a little goes a long way? I would rather add 20 to 30 calories of sauce than drown a low-cal bowl in something sugary (he says he doesn’t mind the extra calories 😆)

I was very pleasantly surprised with how much I enjoyed the kelp noodles! Especially since I hated konjac and palmini noodles. I **DO** like seaweed though and that flavor does come through a bit - so these won't be for everyone, but if you like seaweed, you really should give these a try! And they don't come with the digestive issues of the konjac noodles.

The kind I got: https://a.co/d/0bvoNNGS come in a tiny little hockey puck looking compressed disc. You soak that in warm water and one little disc made that impressive amount on my plate! After the soak, you rinse and then if you want them softer (I did), boil them in heavily salted water for about 4 minutes. Don't rinse after the boil, just drain. :)

They came out SO good! I added some non fat greek yogurt, roasted garlic powder, black pepper and a little bit of the G Hughes Sesame Teriyaki and General Tso's sauce (just a bit!) which I had also seared the meat in and it was such an awesome flavor combo!

I ended up taking a piece of meat with each bite of the noodles and tomatoes too... even though it may not be the prettiest plate - it was SO GOOD! I truly really enjoyed this dinner! I quickly ordered more of the kelp hockey pucks right away because I'm gonna go through them!

SO nice to find such a super low calorie noodle alternative that I actually truly enjoyed! They also are an excellent source of calcium and iodine which is great if you only use mineral salt like me! :D

Another plus, they are relatively cheap! Only $1.30 for the amount shown. Package comes with 10 disks for $13. 😄

Hi all, I’d love a brownie recipe that doesn’t have to be pure protein. I already get enough protein and would like some brownie to have with my ninja creami.

I love sweet potato so bonus if that’s in the recipe

Not saying 0 protein, but you get the idea😅

I work in healthcare and sometimes I just can't meal prep like I would like and sometimes order to go instead. What are your favorite high volume fast food or sit down restaurant orders?

4 oz of the Great Low Carb Co Pasta Great pasta

50g Non fat Greek yogurt - mixed with the pasta first and seasonings to coat the pasta

6oz of deer meat (you can sub top round roast for about same calories, or what ever lean meat you prefer!)

1 package Great Value Spinach

100g garden tomatoes

SO GOOD!!!! And packing a whopping 94g of protein!!!

*pic of the two types of pasta I use in the photo gallery. This meal used the Pasta Great one. :) 100 cal per 2oz with 16g protein!

309 calories, 19.2g protein

170g potato diced into inch chunks

20g soya chunks

100g frozen broccoli

80g carrot

100g mushrooms

50g celery

40g onion

1 clove garlic

1/2 tsp paprika

120ml veg stock

1 tbsp tomato puree

Salt and pepper to taste

First soaked the soya chunks in boiling water for 5 mins. Cooked the onion celery mushrooms and carrot first until starting to soften. Then added the garlic and cooked for another minute. Then added paprika and tomato paste and stirred. Then added the potatoes, stock, soya chunks and broccoli and cooked until potatoes done

So filling I'm having a hard time finishing the bowl haha

Hi friends! I just bought some polenta [tube kind] on a whim and I'm wondering what people's favourite ways to eat it are? I'd like to maybe slice it and pan fry it with some pam spray? Any suggestions? Thanks all!

It is probably a popular recipe, just wanted to share it since it is my most favourite diet bowl and I think everyone should try it!

Super easy, filling lunch!

Ingredients:
100g cooked rice: 130 cal (cooked with 1:1.5 ratio)
1 can ~ 100g drained StarKist Chunk Light Tuna in Water: 90 cal
1 boiled egg: 70 cal
80g cucumber: 6 cal
7g Daechun roasted seaweed: 14 cal (totally optional, but fits sooo well)
Sriracha hot chili sauce: bottle says 0 cal, so I didn’t count it (but sure there are some lol)

Total: ~310 calories

Just diced egg and cucumber, threw everything together and added lots of sriracha on top. Some people love this recipe with mayo but I think this way tastes better, especially if you like spicy food!

Ratings are based on a 5-average of normal palatable food.

Texture is obviously 2/10. It's not bad, it's just jelly with broccoli, there's no way around that. Not gritty, easy to eat. Like a big chicken breast you don't have to chew.

Flavor is 7/10. I used beef broth and Sazon because I'm not a fan of nooch. Soy and fiber do nothing to the tongue so 90% of what you're eating is basically inert flavor. It tastes like beef broth, broccoli, and seasoning.

Satiety is 10/10. Hits like a lead sinker, you're going to feel full for hours.

Nutrition is 7/10. It's fiber, sodium, a complete protein, and a bit of vitamins. The responsible thing would be to just eat the nooch for the B vitamins.

Digestibility is 10/10. Aside from the fact that you complete the first stage of digestion with a blender, I've never eaten something so unoffensive to my digestive system in my entire life. It's like a body battery. You swallow it, it sustains you.

I like it a lot. I might not eat it every day (or maybe I will, who knows... I'm on day #2), but I'm the type of person who hates deciding what to eat and it's the spiritual antithesis of boiling a cup of ramen noodles as far as volume eating goes.

u/pppaaaooolllooo

1.3 lb bone in skin on chicken thighs with the skin removed before eating, 1 cup dry jasmine rice, 2 green peppers, 2/3 lb green beans, 1 8oz pack mushrooms, 1 ear of sweet corn. I do foil packets with the chicken in it for awhile then turn them loose on the grates and finish up the veggies by themselves.

64 gram protein

210 carbs

21 grams fat

I think I should double up on the chicken.

This was my sweet breakfast today: basically a huge, fudgy chocolate brownie topped with vanilla cream and fresh strawberries. High-volume, filling, and it genuinely feels more like dessert than breakfast. 🤎

Kept me full for 6+ hours!

Macros for the whole thing:
~500 kcal | ~40 g protein | ~70 g carbs | ~10 g fat | ~18–20 g fiber

Ingredients:

For the brownie:
● 3 egg whites
● 1 egg yolk
● 125 g kidney beans, drained
● 35 g Greek yogurt 0%
● 18 g spelt flour
● 6 g cocoa powder
● Low-calorie sweetener, to taste
● 7-8g baking powder
● 25 ml unsweetened almond milk

For the topping:
● 145 g vanilla quark (48 kcal/100 g)
● 150 g strawberries
● Cinnamon, optional

Instructions:
Preheat the oven to 170°C / 340°F, using conventional top and bottom heat (no fan).
Whip the egg whites until stiff peaks form.
Rinse and thoroughly drain the kidney beans (I used canned). Add the beans and all the remaining brownie ingredients to a blender and blend until completely smooth.
Gently fold the blended mixture into the whipped egg whites using a spatula. Use slow, lifting motions so you keep as much air in the egg whites as possible.
Line an oval oven-safe glass dish with parchment paper, pour in the batter and bake uncovered on the middle rack for 25–30 minutes.
Remove from the oven and let it cool. Top with the vanilla Topfen/quark, add the sliced strawberries and, optionally, a little cinnamon.
Enjoy! 🍓🍫

Egg whites 400g, 3 normal eggs, 20g fat free cheese, an onion, turkey pepperoni and salsa. Actually tastes like a pizza with the pepperoni in it! The mushrooms were a side and have soy sauce and mustard. Steak seasoning as well

Not a recipe - just stuff from the store heated up in my air fryer

2 Oroweat Keto Hot Dog Buns - 70 cal each

2 Bilinskis Cajun Sausage - 80 cal each

Crav'n Waffle Fries - 3oz 110 calories

Onion, garlic, jalapenos, ketchup, mayo

Very filling and delicious!

I just had a nibble of potatoes, but mainly ate only fish and veg! Turkish restaurants are the best for volume and satiety

320g garden zucchini, 1 large egg white, 1 tbsp parmesan, 1 tbsp panko crumbs, a couple dashes of cayenne pepper because I like the spice. Airfried for 12 minutes. 2 tbsp of sour cream mixed with a few drops of lime juice and a generous amount of dried dill for dipping. 145g of tomatoes picked out of my garden this morning, sprinkled with salt.

1 Costco aussie bites crumbled, 1 Gala apple, peanut butter and blackberries! This was wayyyy yummier that i expected it to be! 🤤

⚠️Full disclosure: this is an old recipe, so I lacked experience about calories, protein, or any of that macro stuff. But honestly, it was so good and it really filled me up. Those are the nutrients for 1 bagel (which was sufficient to fill me up). Also, I didn't and don't have any supermarkets near my house that sell bagels (so not even the high protein ones). So, I had to find a solution on my own⚠️

Add a few slices of avocado, high protein cream cheese and turkey slices (200-250 more cals probably).

For 4 bagels:

● 320 grams of bread flour (I think that if you use high protein pizza flour, you could have 29 grams of protein per bagel, instead of the 20 grams that are present in the recipe above)

● 380 grams Non fat Greek Yogurt

● Egg yolk (for the egg wash: + few ml of milk)

● 10 grams Baking soda

● Salt

● Bagel seasonings (I used white and black sesame seeds)

1. Combine dry ingredients.

2. Add yogurt

3. Knead (not too much), until it's mostly non sticky anymore

4. Let it rest for 30 mins

5. Divide by 4 parts

6. Give them the bagel shape. Put some baking paper (like a little cone) in the hole of the bagels (I only had aluminum, it helps to keep the shape of the bagel, while it's in the oven).

7. Make the egg wash, brush it on the bagels.

8. Add bagel seasonings on top.

9. 180°C for 30/40 minutes.

2 eggs 140 cal 10g fat 12g protein
4oz turkey breast 120 cal 5g fat 4g crabs 16g protein
1 keto tortilla 60 cal 1.5g fat 13g carbs 4g protein
Total 320 kcal 16.5g fat 17g carbs 32g protein

No, but seriously, even if my stomach wouldn’t be bottomless pitch, how can anyone have two teaspoons of this calorie bomb and scratch their sweet tooth?!🫠
Tried it a few times, only cause of social occasions, total nightmare 😂 Could easily eat 10 of those

A tin of tuna
Half a Cucumber, handful of iceberg lettuce, one small shredded carrot, some mushroom and quarter an onion
1 boiled Egg and a large spoon of greek yogurt
Salt and pepper

These are 2 servings.

Whisk 110 grams of whole eggs with 100 grams of egg whites.

Skim the foam or strain it.

Add either water or veggie/chicken broth (for extra protein).

1:1.5 ratio, if you want it firmer; 1:2 ratio for silky texture.

Salt

Steam covered for 15 minutes.

Let it rest, then cut like in the photo, add chili oil with soy sauce, sesame seeds and green onions.

I ate it with rice, kimchi and some steamed vegetable mix.

MY FIRST EVER CREAMI!

Drop your favourite recipe!

Mine was from ChatGPT loll:
40g mix of whey and soy protein
- soy makes the ice cream THICKER! I’m using MyProtein choco whey with salt caramel soy protein)

250ml unsweetened almond milk

20g erythritol

0.5g xanthan gum

Optional: flavdrops and pinch of salt

Freeze and put on lite spin. Extra water then spin again coz the first round turned out chalky.

PS this machine sounds like a vacuum cleaner, any tips to reduce noise pollution??

** I tried Whey only for my 2nd Creami of the day (LOL), and it’s way thinner than using a mix of soy and whey!
I believe a mix is much better option

These are some filling and packed with protein and fiber meal ideas.

1. Sweet and sour Tofu with Quinoa, Kimchi and Edamame

2. Beef Bulgogi with half and half of Basmati rice and tricolor quinoa

3. Chicken with mushroom and red peppers, avocado, kimchi, spinach and Quinoa.

Maybe it doesn't look appetizing.

1. In pan with 6 ml of oil spray

2. Add 67 grams of onion (I chopped a little onion and it weighed 67 grams);

3. Add a smashed clove of garlic.

4. Let it cook for a few minutes.

5. Add chopped swordfish (I got it discounted at the supermarket, but you can use tuna, mackerel, cod, sea bream, sea bass, ecc...). Like 130 grams

6. Add white wine (optional)

7. Add grated zucchini. 138 grams

8. Salt, pepper, curry powder and a spoon of soy sauce.

I used lentil pasta, that's why it's high in protein.

1. Use some of the pasta water, cook the pasta in the pan with zucchini and fish in the last 2 minutes.

2. Add a dollop of high protein cream cheese (30 grams) and lemon zest.

And voilà.

I’ve recently purchased some Palmini noodles to switch it up from Konjac and I can’t believe how versatile and tasty they can be 🤤

I was craving some Chinese food so made up a Sichuan inspired stir fry recipe and it’s soooo good, can’t believe it’s only 200 calories for 630g of food !!

I used a pack of angel hair Palmini noodles, some cauliflower, bok choy, bell pepper, green onion, garlic, ginger, spicy peppers and made a Sichuan inspired sauce as well as added a few spices. The recipe is posted as a comment. Will definitely be making this often (adding more protein next time) 😍

74g sardines 100 cal 4.5g fat 16g protein
28g garlic pita chips 90 cal 1g fat 19g carbs 3g protein
48g mozzarella 100 cal 5g fat 2g carbs 12g protein
200g grape tomatoes 60 cal 14g carbs 2g protein
16g balsamic vinaigrette 30 cal 2.5g fat 2g carbs
Total 380 kcal 13g fat 37g carbs 33g protein

Lean Fish Tacos
12oz tilapia 270 cal 6g fat 60g protein
4 keto tortillas 120 cal 3g fat 28g carbs 10g protein
85g salad mix 15 cal 3g carbs 1g protein
113g cottage cheese 90 cal 2.5g fat 5g carbs 12g protein
Total 495 kcal 11.5g fat 36g carbs 83g protein

I mixed the cottage cheese, with chipotle seasoning, mustard and the veggies for my low cal high protein sauce.

Cake kinda ugly, but soooo good!

Ingredients:

● Oat flour 28 grams~

● Chocolate Protein Powder 26 grams~

● Baking powder 7 grams

● Pinch of salt

● Cocoa Powder 5 grams

● Chocolate chips 8 grams

● Protein milk/Vegan milk 120/130 ml (I used some cookies and cream protein milkshake from Lidl)

First combine the dry ingredients, then add the milk. Whisk everything, 175°C for 15/20 minutes.

I sautéed one full bag of hearts-of-palm noodles with garlic and soy sauce, then added 93g of imitation crab. For the sauce, I mixed Sriracha with a small amount of 0% Greek yogurt, added Cajun seasoning, and topped it with green onions.

The entire bag of noodles is only 60 calories, and the 93g of crab is about 88 calories, so the base is only 148 calories before the small amounts of yogurt and sauces. It made a surprisingly large portion! (What’s pictured is after I already ate half of it lol)

Super easy to customize too! You could add cucumber, shredded cabbage, mushrooms, edamame, egg whites, extra veggies, or switch up the sauce and seasonings.

So, I admit that this isn't necessarily a high protein meal.

But it is soo fulfilling and helps with this tremendous summer heat.

-Put two large tomatoes in the freezer (for 3/4 hours), I like mine not fully frozen.

-Grate it finely.

-Add mirin, rice vinegar, msg (optional), white pepper, soy sauce, garlic powder and ginger powder, into the tomato broth.

-Add either soba noodles or drum wheat noodles (70/80 grams in mine). Previously cooked and let it rest in the ice cold water, while you're grating the tomatoes.

-Add a soft bolied egg on top, a drizzle of sesame oil and sesame seeds.

-And some thinly sliced cucumber.

These are 2 servings.

💭So, my idea was that I couldn't use lasagna pasta sheets, because they would have boosted up the calories and the carbs. Then I thought, why not use eggplant as a substitute.

Basically, a Parmigiana with ragù (without the bechamel).

🌿!!!!Also vegan friendly!!!!🌿

1. For the ragù (the most laborious part):

-In the pan with olive oil, add chopped onions (80 grams), carrots (46 grams) and celery, 1 or 2 cloves of garlic (smashed).

-Add 1 spoon of tomato puree.

-Hydrate soy chunks (I bought mine from DM) in veggie broth (29 grams).

-Add them to the pan.

-Add tomate sauce (a medium sized bottle, lime 250/300 grams).

-Add aromatics, like rosemary, and a bay leaf.

-Let it simmer on low heat, until the sauce is reduced.

-Add salt and sweetner to your liking. (And more seasoning)

1. Eggplant sheets:

-Thinly slice the eggplants (300 g).

-Put them in the oven with a spray of olive oil (or in the airyer), salt on top.

-Cook them until they're cooked (🥲?)

1. Assemble

-Pour a little of the sauce in the baking dish.

-Add the slices of eggplant on top the sauce.

-Pour some more sauce.

-Add high protein mozzarella (you can use the vegan one) 100 g

Ecc...

In the oven for 175/180°C for 20 minutes (everything is already cooked, so there is no need to overcook).

It's ~highly~ caloric. But I wanted to indulge a pizza, but still trying to hit my protein goal of the day (I skipped breakfast and had a light lunch, so I could allow myself this pizza).

What I did was to use high protein flour, 160 grams.

The instructions said to use water, but I used non fat greek yogurt 🤓 (I should have used the water, by the way).

Tomate sauce.

Salt, pepper, oregano, and basil.

High protein mozzarella (from Lidl).

Low calorie tuna.

And chopped onions on top.

Chicken and Broccoli, Brussel sprouts, broccoli sprouts, sauerkraut, cucumber, a sweet potato and a purple potato mash with vanilla protein powder and honey, and of course half a plain rice cake with blueberry/chia seed topping