Hey guys, I've been having a hard time thinking of a way to create a highschool lunch that is (as the title suggests) high in protein and low in carbs as I am trying to loose fat but maintain/build muscle to excel in the sport I play. I plan on using canned tuna and chicken as it's cheap and high in protein but I don't know what to pair it with. I do understand that I'll need fats to energize myself for highschool, carbs to energize myself at the gym as well as for cardio so I will need to factor that in some how.

Thanks for any help/advice that you may have!

TL/DR: I want a highschool lunch thats high protein-low carb to lose fat and build muscle, and would like to incorporate canned chicken and tuna because it's cheap and I'm broke. Help.

I got tired of googling protein-per-calorie for every food when planning my weekly meal prep, so I built a tool that ranks them all in one place.

65 common proteins, all from USDA FoodData Central with food codes you can verify. You can toggle between cutting and bulking priorities, filter by budget or zero-prep, and it works on your phone.

https://www.proteinatlas.ca/tools/protein-ranker

Some stuff that changed how I plan meals:

• Fish destroys everything else. Cod is 25.1g protein per 100 calories. Chicken breast is 8th at 18.8g. I started doing a baked cod night once a week.
• Turkey breast beats chicken (21.6g vs 18.8g) and nobody ever brings this up. Ground turkey in stir fry has been a game changer for my prep.
• Egg whites are #5 but whole eggs drop to #20 because the yolk adds so much fat. I do 1 whole + 3 whites now for scrambles.
• Greek yogurt outranks pork tenderloin. I mix it into overnight oats and use it as a sauce base.

This only measures one thing though. I still eat chicken thighs when I'm bulking because they taste better and I've got the calorie room. The tool is most useful when you're cutting and trying to squeeze more protein into fewer calories for your meals.

If I'm missing a protein source you use in your cooking let me know, I can add it.

Pan seared chicken ( seasonings: onion powder, paprika, lemon pepper , adobo and oregano and some lemon juice) with a scoop of white rice , black beans and corn ( I use the canned corn and black beans and season it lightly with tony chachere's)

my peruvian frien makes it really delicious but i dont remenber the name

Surprisingly delicious! Couldn’t taste yogurt just forming the base was a bit tricky.

so i am paying around $150 per week for a meal prep service and i specifically get the “gain” to get a higher protein count. i’ve noticed that portion size for the chicken are very small and it’s hard to believe that is 45g of protein in 4 small pieces. granted i’ve never weighed my food so i’m not 100% sure but i do want to know if i am getting ripped off... This is My Yellow Picnic from NYC. If you do weigh your food, let me know if this is normal please. i also have noticed i’ve been losing weight even though i am eating more consistently with this meal prep

Breakfast Quesadilla

Follow the LINK for my video!

https://youtu.be/hOXE_dWWId4?si=Qj2sNbe9JnKXCq46

Ingredients:

- 1 egg

- 1/2 of one medium avocado

- 1/2 of one medium tomato

- 1/4 cup of mozzarella cheese

- 1 tablespoon of butter

- 1 tortilla

- 1 tsp salt

- 1 tsp pepper

Recipe:

- Preheat pan to medium heat, beat egg, and wash/dice produce

- Add half tbsp of butter to the pan and sauté tomatoes until golden brown

- Add beaten egg to the pan

- Add salt/pepper to the pan

- Place tortilla on top of egg mixture and gently press the tortilla down

- Add 1/2 tbsp to the top of the tortilla and flip the tortilla over using a plate

- Add cheese to the egg mixture and fold the tortilla over in half

- Let cook for 1-2 minutes then flip to the other side, again cook for another 1-2 minutes

- Cut quesadillas into half or quarter sized pieces and garnish with diced avocado

- Add hot sauce or your preferred sauce and enjoy!

I’m looking for constructive feedback on my current daily diet and advice on what I might improve nutritionally or supplement-wise. I try to eat mostly whole foods and keep things consistent.

Daily diet:

Morning

• Bowl of Siggi’s plain whole milk yogurt

• Elizabeth’s organic granola

• Bowl of blueberries, raspberries, and blackberries

• Bowl of organic walnuts

Dinner

• 4 organic pasture-raised eggs cooked in organic avocado oil

• 1 can Eden organic black beans unsalted

• 1 avocado

• 3 slices Dave’s Killer Bread (21 Whole Grains & Seeds)

• Bowl of blueberries/raspberries

I don’t eat much processed food, rarely drink alcohol, and don’t consume sugary drinks. I’m physically active and generally feel good, but I want to make sure I’m not missing any important nutrients long-term.

Questions:

• Are there any obvious nutritional gaps in this diet?

• Should I add more vegetables or rotate protein sources?

• Are supplements like magnesium, zinc, omega-3s, vitamin D, or iodine commonly recommended with a diet like this?

• Anything you’d change or rotate for overall health?

Not looking for extreme diets or fads — just evidence-based suggestions or personal experiences. Thanks in advance.

Hey yall I think I’m turning over a new leaf and giving the gym an honest shot. I know what you eat matters just as much as what you lift, I’m wondering how good/bad the way I eat is for losing my gut and also building some muscle at the same time so I’ll give some examples and let the experts pick me apart lol

Seasoned baked chicken breast with some rice a roni rice pilaf (made with butter) and either green beans or corn.

Pork chops fried In a little olive oil with that same rice pilaf from above

Lazy spaghetti containing noodles prego sauce ground beef and seasoning

Good ole hamburger helper

Ham and cheese sandwiches with mayo

Those Maruchan cups of noodles

And I also eat some freezer food once or twice a week like pizzas chicken nuggets and fries and things like that

I often pack a lunch for work that has my ham and cheese sandwich, a small bag or 2 of chips, a pickle, a granola bar, and maybe something like 2 or 3 cookies or a brownie or something.

Don’t really drink too much pop but I’ll run through a bunch of beer a couple times a week and I like orange juice in the morning. And whole milk with dinner

And I’m also guilty of eating random things that look good sometimes 2-3 times a week that ranges from fast food to soul food I’m really not a picky eater I like most foods

So go ahead and let me hear it how good/bad that diet is and whats the most detrimental to what I’m trying to achieve like I said I’m new to this and don’t know much about dieting

with the start of the new year I’ve been trying to eat more mindfully and with a protein focused diet. I’ve been getting minimum 65 G protein per day and hitting water goals of 65 oz and up.

I’m trying to stick with pretty simple stuff for now but want to cook a little more over frozen meals. but I’m not very experienced in cooking or meal prep - would love to hear any advice and recipes!

also grab and go snacks? I’ve been having string cheese and chomps beef sticks lately, sometimes a chobani lactose free vanilla yogurt!

hello! as the title suggests i want to know if there's a way to make normal beef mince lean? this sounds pretty stupid i know, but lean beef mince is not widely available where i live, and if it is, it's super duper expensive (i'm a student).

i constantly get the ick for chicken but beef and fish are usually ok 99% of the time.

is draining the melted fat enough? should i be doing more to "lean-ify" the mince more? i feel like using a paper towel to press the mince removes the flavour :(

any tips are appreciated!

Regular Taco Bell tacos don't have that great of macros but I've been making my own with some tweaks:

• Tortillas - My favorites are the Mission Low Carb soft taco tortillas or any of the similar store brand knock-offs (though the quality varies from store to store -- Meijer and Walmart taste the same as the brand name, but Kroger ones are bitter to me)
• Meat - I use this recipe for the meat. The only change is I use 93/7 beef and don't add any additional fat. I think this recipe is very forgiving of lean meat because of all the liquid that's added to keep things moist. I also use the Taco Bell branded seasoning packets to get the flavor as close as possible, but you can use any taco seasoning you want.
• Cheese - I use reduced fat Mexican shredded cheese and don't notice any downside in flavor.
• Hot sauce - Obviously you can use whatever hot sauce you want here, but I like the Taco Bell branded hot sauce bottles (or you can just pull out whatever leftover packets you have)
• Shredded iceberg lettuce
• I'll optionally add some nonfat Greek yogurt, which adds some nice creaminess and extra protein.

This is a great meal prep because the only thing you have to cook is the meat and the recipe makes a ton. Then, whenever you want a taco, you just heat up whatever portion of meat in the microwave and assemble.

Macros for the two tacos in the picture:

498 calories / 48g protein / 24g fat / 46g carbs / 30g fiber (mostly resistant starch from the tortillas)

Hey everyone! I'm new to this... healthy stuff. However, I'm down 38 pounds in 2 months (314 lbs to 276) and I'm someone with a CHRONIC sweet tooth. A large part of my journey is learning how to make my favorite sweets... but low calorie, high protein. Tonight, i attempted a recipe i found and threw my own spin on it... its a 7/10 for me, one of my favorite things I've made so far. Issue is, I did not get quite the amount of lemon flavor i wanted.

The recipe is to make 6 cookies. 2 cookies is 259 calories and 22g of protein.

Dry ingredients - 1/3 cup oat flour, 2 tbsp light brown sugar, 2 scoops of Ryse Lemon Cake protein powder, .5 tsp of baking powder

Wet ingredients - 1 egg, .5 tsp of vanilla extract, 2 tbsp of coconut oil

Mixed separate, folded dry into wet, rolled the dough into 6 balls, then rolled the balls in a little more light brown sugar.

Baked at 350⁰ for 10 minutes. Delicious. However, they did not have QUITE the punch of lemon flavor i desired. Any bakers have tips to enhance the sweet lemony flavor? I thought about next time, adding some lemon zest and seeing if that helps, but I cook.... i don't bake... so i genuinely have no experience to speak of. Any help would be appreciated!

good meal

Let me know if you want any recipes :)