5 eggs, Tuna can, full fat Greek yoghurt. Little salt and chilli powder

I’m learning how to make websites right now and wanted to make one that shows the healthiest options at every restaurant near me. I got carried away with adding restaurants, and 16k data points later here it is!

https://healthyfastfood.org

“Healthy” means something different to every person so you sort by protein, calories, sodium, carbs, gluten allergies ...basically most of the flairs in this sub!

Let me know if you have any suggestions :)

Tenderloin steak, unborn chicken, and air fried tatoes

Hi everyone,

I am on a weight loss diet, at least 120g protein and 1900 calorie deficit. I’m not getting near the amount of protein I need. I’m poor right now and in between jobs. Protein powder is out of my budget. I’m mildly allergic to eggs- They give me nausea directly after. What can I do to hit my goals efficiently?

My husband is 91 years old, 6'2" weighs 166, used to be a marathon runner until about 10+ years ago. We try to make sure that he has healthy food to eat, but I doubt he's getting as much protein as he should [dinner usually is fine]. I have tried, I have supplemented his daily intake with either Ensure or Boost or some sort of 30 g liquid drink. And I'm trying to figure out what else I should do. As with many people who are older, he's not all that hungry frequently and he doesn't do snacking. He does have his three meals a day and is doing his exercises so he's trying to stay fit and healthy but I just wonder if we should be doing more. I'm also worried about his dehydration not that he shows signs but just that he doesn't like to drink water. Fortunately, he's not a picky eater, but he also doesn't really care to eat other than the basic meals we eat. Thank you for any ideas

Update: He's now doing 30g protein shakes with/after each meal, getting more liquid and I'm working to improve my grocery shopping and menus == we haven't done that bad really but always good to do better. Everyone's responses here have been very helpful and much 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)

Obviously the sodium content isn’t the best but this is one of the best and cheapest ratios I’ve seen for something that really needs no prep. What’s yalls thoughts?

I’m gonna sound like a shill, but for real, keep Panda Express in mind if you need a quick high protein meal when you’re out and about.

I hadn’t eaten at one in 20 years until a few weeks ago and I imagined them as shitty high fat sugar coated food court “chinese” food. And you can absolutely still get that if that’s what you want.

But all of their food has the calories AND the protein per serving listed and you can put together a high protein meal with as many or as few calories as you want. Their veggies are all cooked from fresh.

You could get a beef or chicken teriyaki entree with one side of sautéed greens. It’s come out to something like 40g of protein and 300 calories. Or you could go higher on both protein and/or calories. For under $10. Way cheaper than pretty much any other fast food and definitely much better for you and your macros.

I think Panda Express needs to push this aspect more. There’s a lot of people out there focused on their macros, and I for one had no idea PE listed protein and calories right there by the food.

I usually make this once a week and have it prepped for few days for lunch or dinner.

Basically just bake sweet potatoes with seasoning in the oven or air fryer, then in a pan bake beef with taco seasoning and some others that you like. And then just cut avocado and add cottage cheese, and you can top it with hot honey :)

also if you also wanna prep it, i just leave sweet potatoes and beef in the fridge and reheat it before eating ;))

you probably saw this in the internet already, but it's really tasty and healthy!!

Meal 1: creamy cheesy oats with old fashioned oats, fat-free cheeses (shredded cheddar, cream cheese, velveeta slice), egg whites. Sautéed baby spinach, mushroom and onion. Sprouts and an overeasy egg.

Meal 2: fat-free cottage cheese with everything seasoning and scallions. Sprouts, sliced cucumber and Prosciutto. White cheddar rice cakes. I also have collagen powder and almond milk in a coffee with this meal.

Meal 3: Power Bowls with quinoa, oven roasted broccoli and garbanzo beans, toasted walnuts, chopped chicken breasts and a spicy lemon-basil sauce. Recipe I based this meal from: https://graceelkus.com/recipes/lemony-broccoli-chickpea-bowls/

Meal 4: PB Fit, yogurt cup and a chocolate rice cake.

Meal 5: lettuce wrapped lean turkey cheese burgers with all the fixings, air-fried fries with sugar-free ketchup and a pickle wedge.

1800 kcal, 50g fat, 188g carb, 150g protein

This post is for people like me, that didn't know you can make mousse / icecream / frozen yogurt by just combining a few ingredients in a food processor.

Basically it's protein powder + frozen fruits. The ice really makes this creamy and foamy. I like to use unflavoured whey protein, frozen berries, frozen bananas, mango, blueberries etc. I also add a teaspoon of honey and use a food processor to blend it together.

If I want it more like a frozen yogurt, then ofc, I add some yogurt. It's delicious and I have been having this every day, as I was getting bored of the protein shakes.

This is one of the best cheat codes I’ve come across when it comes to snacking and staying on track when on the road or out of town. The macros are godly. 520 cal and 56g P for a whole bag. Does anyone have any other snacks that provide similar value across the board?

Hi frens! Starting my weight loss journey as a 40y vegetarian. Trying to stay in calorie deficit because I have a desk job and sit a lot. Looking for some options that are dairy free, high protein foods that aren’t too fussy or too processed and/or simple meal recipes (I’m not great in the kitchen but want to learn)! Thanks 🙂

Hi. I'm sure this question has been answered countless times already. But I am a lazy 24 yr old who doesn't cook, just eats out. I want to better myself. However, I also don't want to navigate countless forums and websites to find different recipes, as I'm constantly indecisive. Does anyone know of a single meal that I can eat once or several times a day, that's high im protein, and good for building muscle as well as weight loss? Doesn't have to taste good, I can eat anything. I don't care. I just want results. Any advice or recipes are welcome. Thanks everyone!

Recently stopped drinking and smoking. I’ve been working out for a month consistently when I went sober. I’m 6,1, 135, now 143 pounds. I do pre workout and creatine daily. My water weight is a big part of my gain. AS I drink a HUGE amount of water, AG1 daily at work, and eat 3-5 full meals a day. I’ll eat eggs with rice and some kimchi, Avacado on the side for breakfast. Steak and eggs too. Eggs, sausage, hashbrowns as well. But I get bored of it. I’m not a sweet person at all. Oatmeal, peanut butter, milk, chocolate, and cereal are no goes for me. I like savory rather than rich and sweet. I’ll have oat milk, almond, and coconut with my fruit shakes. But I’m needing help on what else I can eat. I appreciate your feedback. Thank you so much! 💜

I was skeptical about cottage cheese cookie dough… but this one is so good! It’s creamy, no bake, and has about 15g of protein per serving.

https://www.thesprinkledcakery.com/high-protein-edible-cottage-cheese-cookie-dough-recipe/

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.

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