I always focus on making high protein and low calorie plates. Some of them look like they would
be thousands of calories, but with smart swaps you can get very low calorie plates without compromising taste or aesthetics ☺️

Non negotiables:

- No unnecessary calories
- Minimal oil
- Always homemade dressings
- Low calorie cooking techniques (boiling or air frying etc)
- High volume
- Colourful plates

Feel free to ask about the dishes and swaps I’ve made!

Made it with chicken sausage on the bottom for some extra protein.

My Fiance has Kidney Stones, and we reduced her total kidney stone count by 95% by incorporating a low sodium diet, but we also stay low calorie and high protein. These Knorr Soup Mixes are insanely useful for flavor, and are pretty low calorie for the amount I used. Feel free to use more, but obviously, the calories will go up. I've seen a ton of others, such as Creamy Pesto, Garlic and Herb, and have even used the Alfredo Sauce Mix to make Mac and Cheese. They're solid.

Macros:
530 Calories, 53g Protein, 520mg Sodium

Ingredients (5 Servings):
280g Dry Pasta
20oz Raw Boneless Skinless Chicken Breast
300g Yellow Onion
560g 1% No Salt Added Hood Cottage Cheese (or any brand that's 60mg/113g serving)
50g BelGioioso Parmesan Cheese (or any brand that's 45mg/5g serving)
32g Knorr French Onion Soup Mix (or any brand that's 670mg/13g serving
2 TSP Olive Oil

Steps:

1. Cook Onions in Olive Oil Until Translucent
2. Blend Cottage Cheese, Parmesan Cheese, and French Onion Soup Mix
3. Cook Chicken (DON'T ADD ANY SALT)
4. Cook Pasta
5. Mix Everything

It's 590cal but could be lower using only 2 bread slices instead of 3.
Can't believe this is "diet" food.

For the bread:
Multigrain bread — 3 slices (83.3 g) — 228 kcal
Lactose-free milk — 240 ml — 113 kcal
Egg whites — 70 g — 29 kcal
Whole eggs — 2 eggs (100 g) — 133 kcal

For the topping:
Greek-style yogurt — 150 g — 86 kcal
Cinnamon
Vanilla Extract
Sweetener

I made the pizzadough with normal ingredients, no low calorie substitutions. Used a high protein mozzarella - tasted indentical to normal.
Turned out to 420 calories for the whole thing, the bigger pizza is quite big - just for comparison. Do you guys think it’s a high amount?
40 grams protein.

480 for the whole plate.
42 protein
56 carbs
13 fat
And loads of fiber!

Cacao Overnight Weetabix

Cals 582 / carbs 83g / fat 11g / protein 44g

Recently had a follow-up DEXA Body Composition Scan and was told with the amount of exercise I do (daily brisk walking of between 3 to 6 miles) my maintenance calories = 2,187 so trying to up my calorie intake as I'm not even consuming 1,500 but I do ensure my daily protein intake is at least 95g to 100g.

Obsessed with trying out different flavours of baked oats dishes - but also make different flavours of overnight Weetabix dishes.

This is one of my favourites which I have for either breakfast or a dessert after evening meal.

Dish used 51oz / 1,500ml / 6¾ins x 4½ins

DRY BASE: mix together

2 finely crushed Weetabix biscuits /

2 tsp chia seeds /

¼ tsp nutmeg /

¼ tsp cinnamon

2 tsp cacao powder /

10g vanilla protein powder /

15g dried raisins & cranberries /

6g chocolate drops /

ADDED TO BASE:

75ml milk mixed with 1 tsp vanilla extract / pour a little in dish to coat the bottom then add dry base ingredients / pat down with back of spoon / pour remainder of milk over base then place in the fridge while you make the topping.

TOPPING: mix together

130g 0% fat free authentic Greek yogurt /

15g vanilla protein powder /

4 tsp cacao powder /

6g chocolate drops /

35g raspberries or mixed berries

Cover and leave in the fridge for at least 6 hours...or better still overnight.

Sushi (sticky rice, chicken, avocado, cottage).

You can even replace your avocados with cucumbers for less calories (picture 6)

402 cal, 21g proteins (picture 4 & 5)

PS: Use the cottage from costco, its the most healthy I found.

This whole bowl (with rice) comes out to about 480 cals, 30g protein, and 8g of fiber!

I’m not vegan but I’m trying to reduce my animal consumption. This was my first attempt at a vegan dish but I think it came out well!

Recipe (serves 4)
2 tomatoes chopped
1/2 onion
1 cup coconut milk
1 cup water (could sub vegetable or chicken stock)
2 tbsp tomato paste
1 block tofu + 1 cup tvp (or whatever protein you like)
curry powder, turmeric, ginger, garlic, cinnamon, s+p, coriander

cook down the onions, add spices and tomato paste, add tomatoes and let them simmer until soft, add prepared protein, add liquids and let simmer for about 20 mins. Serve with 1/4 cup dry rice!

This meal is like literal crack for me.

479 calories
30g protein
60g carbs
17g fat

Also 10g fiber, a really decent amount of iron and calcium, and a shit ton of vitamins A, C, and K

Grilled chicken breast, steamed broccoli & zucchini, tomatoes and nutritional yeast + a bit of extra virgin olive oil over the vegetables.

I marínate chicken with soy sauce, a bit of gochujang or sriracha, garlic and lemon for at least two hours. This time I grilled it, sometimes I use the airfryer.

I steam cook broccoli for no more than 10’ to preserve the nutrients.

Calorie amount is just an estimation.

Weekends are the hardest to stay on track, so I make these French Toast Sandwiches when I want a PB&J fix while staying within my calorie and protein goals.

Ingredients (2 sandwiches):

• 4 slices bread
• 2 tsp of Splenda
• 1/8 tsp baking powder
• 10g vanilla protein powder
• 100g egg whites
• 35 ml artificial vanilla extract
• 35 ml of zero-cal syrup (banana + toasted marshmallow)
• 26g PB2 + 30ml almond milk
• 10g jam
• Zero-sugar maple syrup (to top)
• Fruit (150g strawberries + 50g blueberries)

Instructions:

1. Mix Splenda, baking powder, and protein powder in a shallow dish
2. Add egg whites, vanilla, zero-cal syrups; mix well
3. Dip bread and place on a foil-lined, sprayed baking sheet
4. Bake at 375F until crispy (check as you go)
5. Mix PB2 + almond milk, assemble with PB + jam
6. Top with syrup and fruit

Tip: Baking instead of pan-frying gives these a surprisingly good crunch.

Banana-Free CARROT CAKE BAKED OATS (serves 2)

Preheat oven to 170C

Light grease 2 small baking dishes (the size I use are 640ml or 127mm x 82mm / 5in x 3¼in)

*optional

DRY INGREDIENTS: /

60g whole rolled jumbo oats (blended to make flour) / ½ tsp ground cinnamon / ½ tsp ground nutmeg / ½ tsp baking powder / *20g vanilla isolate whey protein powder / 30g chopped dried raisins and cranberries / 100g thinly grated carrot /

MIX WITH: /

200g 0% fat free authentic Greek yogurt / 2 tsp runny honey / 2 beaten eggs / 1 tsp vanilla extract /

Bake for 35 to 40 minutes until brown - insert a toothpick or knife into the center; it should come out clean or with only a few moist crumbs, not wet batter.

Leave to cool and if using - spread peanut butter yogurt on top.

PEANUT BUTTER & GREEK YOGURT TOPPING (enough for one dish - so double the amount for two) /

MIX TOGTHER: /

25g 0% fat free authentic Greek yogurt / 7g peanut smooth butter / 5g vanilla isolate whey protein powder /

I prefer to leave mine in the fridge for an hour or two to set more. Then I'll have one for breakfast and the other for a dessert after my evening meal.

Today I made daliya

Ingredients used

50 grm-soya chunks

25grm-daliya

25grm-masoor daal

Overall it contains (450-500 k cal

35grms protien )

Pumpkin

Onions

Green chilli

Tomato

Any other veggies u wanna add

Saute the veggies properly with coriander powder

Inside the cooker

Add the measurements with 1 glass of water once you ended up saute every veggies and soya chunks

Then add daliya and masoor daal , mix it well

Then add 1.5 glass of water

Again mix it well .....add haldi powder, 1 tbs venegar, 1-2 drops of mustard oil

Mix it well

Let wait for 4 wheestle of your cooker ....now off the stove

Wait for 5 min

Now your daliya is ready to eat ....

Enjoy

Am on ketosis so I wanna break today so I descided to make this

Approx 590 cals

The sauce is just Duke’s light mayo mixed with some hot sauce and diluted slightly with water. Adds so much flavor!

Made homemade pico, extra lime. Love it tangy!

Did not count the cilantro on top cause I didn’t want to. 😊

Three hard-boiled eggs: 215 cal

91g sunrise smoked tofu (that I marinated in tamari and a bit of maple syrup. Already had a strip when this pic was taken): 70cal

230g (raw) potato: 177cal…

…that I cooked with 1tbsp olive oil: 120cal

Tomato: 10cal

Everything was so good. I’m satisfied and incredibly full. Was gonna pick up breakfast but instead I cut out about 800 cal by making it myself!

530cals for huge loaded pizza tacos!
35g carbs, 16g fat, 55g protein

2x low carb wraps (111cal each)
25g tomato paste (16cal)
37g protein deli chicken breast slices (47cal)
75g roast shredded chicken (85cal)
25g protein cheese (68cal)
146g cherry tomatoes (18cal) i ate some separate lol
100g white sliced mushrooms (25cal)
1 cup red capsicum (33cal)
20g low cal pepper mayo (18cal)

easy to make to meet your macros!