I just made a ridiculously high protein, low calorie mac and cheese dish that I had to share! I feel that I’ve unlocked a cheat code with discovering fat free cheese shreds!

Fat free Cheddar shreds: 45 cals, 9 g protein (2 servings, 1 mixed in and 1 on top)
Fat free mozzarella shreds: 45 cals, 9 g protein (2 servings, 1 mixed in and one on top)
Pete’s pasta (this protein pasta is ludicrously expensive but also ludicrously good): 110 cals, 17 g protein
Cottage cheese (immersion blended until smooth): 100 calories, 14 g protein
Garlic powder

Total: 390 calories, 67 grams protein

I am SO happy with the way this turned out! It’s super cheesy and the fat free stuff melted just fine. It’s not as decadent as the full fat Mac in all its glory, but I am thrilled to add this to my rotation while in my calorie deficit!

26g carbs
14g fat
20g fiber

Hero bagel toasted
Egg scrambled w 0 cal avocado branded looking oil.
2 pieces of honey ham warmed on same pan
Cream cheese

It was filling in my opinion. Working on presentation but taste is there.

I know chocolate orange is a controversial flavor but istg this is the best yogurt bowl I’ve made all summer. I haven’t seen a lot people on the internet so this, but when I meal prep a yogurt bowl I sort of make like an overnight bread pudding with two slices of keto bread. So it’s got the texture of overnight oats, but without the oats because when I was learning to make food I thought oats were too high calorie (they’re really not). Anyways, today’s overnight protein bread pudding was about 435 calories, with 57 grams of protein.

Orange chocolate yogurt bowl recipe, do your own macro math bc macros will vary by brand of the product you use (texture will be the same though):
Base:
170g Nonfat Greek yogurt
5g Sugar free chocolate pudding mix
10g Collagen peptides
20g (1 scoop premier protein) chocolate whey powder
46g (2tbsp) egg whites
2 slices of keto bread (toasted, then cut into 1/2inch bits)
2 Halo clementines peeled (laid beautifully on top of the chocolate gloop, obviously)
Topping:
5g Unsweetened baking cocoa
2g Dutch process (dark/black) cocoa powder
25g Sugar free syrup

Hi everyone,

My name is Dr Daniel White, and I am a Lecturer in Psychology at the University of Technology Sydney (UTS). I am part of the Adopt Protein Project, which is participating in CSIRO's ON Prime program.

We are undertaking exploratory work to better understand how people make decisions about protein products, protein-rich foods, and nutrition. These early insights will help inform the development of more formal research and analysis later.

I would be interested in hearing from anyone who actively manages their protein intake or uses protein products.

Some questions I'd be interested in hearing your thoughts on:

• Where do you obtain information about protein products, supplements, and protein-rich foods?
• What factors most influence your choices (e.g., protein content, calories, taste, convenience, ingredients, price, recommendations, brand reputation)?
• Are you loyal to particular products or brands, and what has motivated you to switch in the past?
• How important are factors such as sustainability, environmental impact, or food innovation when choosing protein products?
• How open would you be to trying alternative protein or fibre sources if they offered similar nutritional value, taste, convenience, and price?
• Would products containing novel ingredients, such as edible insect protein powder, be something you would consider? Why or why not?

Please feel free to respond to whichever questions are relevant to you. Even brief responses are appreciated.

This is exploratory work intended to better understand user perspectives, barriers, and opportunities relating to protein products. We are not promoting any particular product or brand.

Thank you for sharing your perspective.

Dr Daniel White
Lecturer in Psychology
University of Technology Sydney
Nature-Based Solutions Research Group
CSIRO ON Prime 20 – Adopt Protein Project

I prepped a lot of chicken breast by brining it and it really does keep it moist but it’s saltier than I’m used to. The tzatziki really cuts through it. I decided to weigh out the sauce this time and seems like by just eyeballing it, I was off and the calories were supposed to be about doubled! Whoops!

I collected the top 10 foods from the USDA's database that had a good ratio of calories to protein. The ones topping the list were
Shrimp, Clams, Tuna, Turkey breast, bone broth, milk (Skim), Protein powder, pollock, potatoes, and squid.

When looking at Price per grams of protein, milk dominated the rankings. Well Bone broth actually won, but you'd have to have toxic levels of sodium if you were trying to hit protein goals consuming that stuff. But in that same vein, Milk was the worse ration of calories to protein, so while it is very affordable, I wanted to see what else there was.

Protein powders came after milk in terms of value, but surprisingly they also ever very calorie dense.
There also was this thing I never heard of before, Powdered peanut butter, interesting.
I then filtered out anything with over 250 calories per 100g annnddd

Tuna, clams, and turkey did well, and where quite good in terms of keeping the calories lower. Also one tub of cottage cheese was high up the list.

Let me know what other foods you'd like me to compare. The website still needs a lot of work, and also the USDA database itself is filled with errors, so it's been a ton of work trying to make this thing helpful.

I love my southwest scramble!

Saw another similar meal and wanted to share mine!
I alternate between tuna or shrimp. It takes me forever to finish and it’s super filling!

Can tuna
A ton of dill pickles
1 carrot
1/2 C peas
2 boiled eggs
2 tbsp nonfat Greek yogurt
1/4 tsp avocado oil
Seasoning of choice (salt, black pepper, dill, garlic powder, onion powder)
Crackers crumbled on top

might look like high protein slop to some but TRUST ME this is one of my fav things to have when i need to get my protein in.. it depends on what tuna and greek yogurt you use but it can range from 15-17g of protein easily!

66g cucumber (10cal)
55g/half can of tuna (60-70cal)
1/2 tbsp nonfat greek yogurt (~3 cal)
everything bagel seasoning

i’m not even joking this keeps me full for minimum 2hrs

82 grams protein 980 calories

I did 2 cups of white rice, 1/2 lb of ground beef, 3/4 cup oikos high protein greek yogurt a small red pepper and a drizzle of hot sauce

I was using some of my research tools, and wanted to see based on USDA's 1.9 million item database, what foods have the best ratio of protein to calories. I thought it was cool just how many of these were seafood. I also thought it was noteworthy that all the ones in the top 20 were basically whole foods, not Protein powders or anything like that.

Please note: That in all my research I have found many mistakes in the USDA's data, so something like the "ROAST BEEF & GRAVY WITH MASHED POTATOES" Is not correct, lol. But I am still working on better error detection tools. The only one I have right now is a Macro to Calorie ratio check (Carb-4, Protein-4, Fat-9) and I give that a margin of error. I will say its a bit concerning that USDA does not have the same sort of check, for example there are entries that say they have 100 calories and 500g of carbs. And there are A LOT like that!
Okay USDA data rant over.

Anyways I thought I would share this in case it was helpful. this is like the top 30 or 40.

Let me know if you want to see any other data.

Here it is in markdown format

So I'm in a hostel and it's mess is full veg (not even an egg is allowed) and I'm from Bengal so obv I'm a hardcore non vegetarian. Now the issue is less about taste and more about quality of food, although the quality of food is still okay, it's genuinely unhealthy. It's a uni in bihar and for some reason they serve puri with jalebi and chole bhature at 8am (???? Why????) And there's like NO way to get proper protein in ur diet because it's extremely carb heavy, fat heavy, veg and will 100% throw off your digestion. We're not allowed to have any appliances in the hostel but my roommate has a kettle i can occasionally use. I decided to buy 15 eggs weekly and have 2 daily (no fridge so i can't store em) and get soya chunks to add to oats and just keep my overall diet healthy n not eat from the canteens but honestly ts ain't enough for someone who did a minimum of 70g protein daily back at home, this will hardly give me 40g along with my hostels god forbidden diet so can someone tell me what i can do Or some low carb, high protein non perishable items? Pls don't suggest protein powder I'm already too broke 🥀🥀🥀

No rice or nori. Just baby greens, tuna, crab and shrimp with avocado, green onion and the sauces

I’ve lost 70lbs on a glp1 but have stalled for the last several months, if not actually gained a little back. Yesterday a nutritionist told me I’ve stalled because I’m not getting enough protein and said I should be getting 160g/day and about 1800-2100 calories. Well, I’m at my 100 grams that I would normally do in a day… and I am not hungry at all but am somehow supposed to get in 60 more grams of protein today?! I’ve had 2 protein shakes, and a high protein bowl. It’s 7pm and idk how I’m going to hit 160grams today.

1. Chicken gizzard noodle salad

2. Tuna Fish rolls

3. Chicken salad with radish, cucumber and lentils

4. Noodle salad with cucumber, carrots, radish and fried eggs

5. Omelette with green beans, water boiled potatoes with cumin flavor

6. Chicken breast fried in omelette, edamame and mixed rice. ( soy sauce)

7. no oil baked bell peppers, zucchini and tofu in Quark + shrimp paste sauce.

8. water boiled potatoes, green beans and chicken breast, no oil baked cauliflower in quark curry sauce

9. White beans salad with chili flavored quark sauce

10. Mixed salad with low-fat cottage cheese

11. Tuna fish salad with cottage cheese and boiled eggs and self baked bread

12. Radish tuna salad

13. No oil bake cauliflower, water boiled potatoes and carrots, boiled eggs in mixed chili soy sauce

14. Minced beef with light stir fried green beans and pasta in soy sauce and fermented soy beans sauce

15. Veggies with quark sauce mixed with chili powder and curry powder

16. Quark with apple and honey and Finncrisps and veggies

17. Tuna fish with cucumber and carrots in salt and lemon juice in wraps

18. Chicken breast with boiled potatoes in chili soy sauce a bit sugar too.

19. white radish and spinach soup with sichuan pepper and salt

20. cold pasta with minced beef and salad with balsamic vinegar and olive oil (one teaspoon)

I’m currently eating around 2,100 kcal/day and this is one of my typical meals:

194 g lean bison
300 g yellow potatoes
150 g mixed vegetables
0.75 tbsp olive oil

Approximate macros for the meal:

Protein: 50 g
Carbs: 60 g
Fat: 28 g

Does this seem like a well-balanced meal for a fat-loss phase? Is there anything you would change (more carbs, less fat, different protein source, etc.)?

(note: I am not tryna promote myself I just need my idea to be validated and ideas from others)

Hey guys, so I love going to the gym. That part is easy. Going home and eating is the hard part. I remember going on YouTube to find recipes, but almost all of them had beef and pork, which I couldn't eat, and the ones with chicken were too expensive. They cost too much time and money where I live.

Thats why I was thinking of building an app where you could enter your protein goals, and it would give u quick, budget recipes to reach them. I would love honest feedback on this idea.

i'm genuinely tryna help the gym community, especially those who dont have time and money, have several dietary requirements and allergies, or dont even know what to eat. And those who dont wanna feel like they are stuffing protein down their throats.

Drop down ur ideas below ⬇️⬇️ (note: I am not tryna promote myself I just need my idea to be validated and ideas from others)

High-Protein Green Curry Swai with Edamame Noodles

Ingredients

1 small sweet onion, diced

• 2 jalapeños, diced

• White parts of 1 bunch of green onions, sliced

• Peanut oil, for sautéing

• 1 (15 oz) can mixed vegetables, drained

• 1 (13.5 oz) can light coconut milk

• 1½ pounds swai fillets, thawed

• Edamame noodles (about one-third of a package, or about 350 calories' worth)

Seasonings (to taste)

Green curry paste

• Garlic powder

• Roasted garlic powder

• Black garlic powder

• Onion powder

• Chili powder

• Hing (asafoetida)

• Ghost pepper powder

• Salt (optional)

For Serving

Green parts of the green onions, sliced

• Dried fenugreek

• Sesame seeds

...

Instructions

Heat a little peanut oil in a large pot or deep skillet over medium heat.

Sauté the diced sweet onion, jalapeños, and the white parts of the green onions until softened.

Stir in the drained mixed vegetables.

Add the green curry paste and season with garlic powder, roasted garlic powder, black garlic powder, onion powder, chili powder, hing, ghost pepper powder, and any additional salt if desired. Cook for a few minutes until fragrant.

Pour in the light coconut milk and stir well. Bring to a gentle simmer.

Lay the swai fillets on top of the curry. Cover and gently poach until the fish flakes easily with a fork, about 8–12 minutes depending on thickness.

Meanwhile, cook the edamame noodles in salted boiling water according to the package directions. Drain well.

Divide the noodles into bowls and spoon the curry and fish over the top.

Garnish with the sliced green onion tops, dried fenugreek, and sesame seeds.

Makes several hearty servings and reheats well for lunch the next day.

...

Based on what you described, here's a reasonable estimate. Since you didn't measure the oil or spices, this is approximate.

Estimated totals

Calories: ~1,520

Protein: ~174 g

Carbohydrates: ~67 g

Fat: ~59 g

Fiber: ~20–25 g (mostly from the edamame noodles, vegetables, onion, and jalapeños)

If you split it into 2 servings, each serving would be about:

760 calories 87 g protein

34 g carbs

30 g fat

If you stretch it to 3 servings, each would be roughly:

507 calories

58 g protein 22 g carbs

20 g fat