I’ve tried proffee and loved it but I ran out of iced coffee so I’m wondering if anyone has mixed their protein shake with iced green tea or anything similar.

So I am on a cut. My current go to snack is a 12 oz cup of bone broth and roughly 8oz of sliced chicken deli meat. I recommend this as it is simple macros and easy to prepare.

I have been using protein powder religiously for over 10 years. I’ve always been lactose intolerant, but something with how I digest protein powder over the past 2 years has happened and I can’t justify it anymore. It’s too painful.

My issue with vegan protein powder is you always need two servings for the same amount of protein. Is there a workaround ?

I tried Huel a few weeks ago and it was godawful I almost threw up. Any recs ?

So I’ve been working out and tracking my nutrition for the past few months and I’m trying to gain muscle. All the research that I’ve done has told meI need to consume roughly 1 gram of protein per pound of body weight. I am 170 pounds, so I’m aiming for 170 grams of protein per day and the rest between carbs and fats. And the macro split I’ve been using for for muscle gain has been 35% protein / 45% carbohydrates / 20 % fats. (I know a lot of these differ, but for the most part, this made the most sense to me)

HOWEVER!

I also know to gain muscle I need to be close to a caloric equilibrium or a caloric surplus. According to my fit bit, between days I’m working out or not, I’m averaging burning about 3,500 calories a day. So to gain muscle I need to consume 3,500 or more calories per day. Also through my research, I’ve learned that 1 gram of protein equals about 4 calories, 1 gram of carbohydrates equals 4 calories, and 1 gram of fat equal 9 calories.

Therefore if 35% of my calories come from protein and I need to match the 3,500 calories I burn, that means I have to consume 1,225 calories worth of protein (35% of 3,5000) which comes out of 306 grams of protein (1,225/4) per day. That also works out to 393 grams of carbs and 100 grams of fat.

There is quite a difference the 170 grams of protein which I thought was sufficient enough protein before I took calories into account, and the 306 grams of protein after I take calories into account.

If anyone can shed any light on this, it would greatly be appreciated.

Hey everyone, I’ve been working out lately and I don’t want all the work I do in the gym to not be worth anything because I don’t have enough protein in my diet, but all of these high protein meals consist of boring bland foods like plain chicken and rice or egg white omelettes. Do you guys know of any specific meal plans that have Latin American, arab, desi elements to them? It doesn’t have to be free. I see Tik toks about healthy ethnic food recipes all the time but having to save so many recipes gets overwhelming and I’d rather just have a set plan for the day to day. Thank you so much!

•Breakfast:

Scrambled eggs with spinach and tomatoes: 4 eggs scrambled (320 calories, 28g protein, 20g fat, 4g carbs) 100g spinach (23 calories, 3g protein, 0g fat, 4g carbs) 100g tomatoes (18 calories, 1g protein, 0g fat, 4g carbs) 2 slices of whole grain toast (200 calories, 8g protein, 2g fat, 36g carbs) Total: ~561 calories, 40g protein, 22g fat, 48g carbs

•Pre lunch

Greek yogurt with berries: 200g Greek yogurt (160 calories, 20g protein, 0g fat, 10g carbs) 100g mixed berries (40 calories, 1g protein, 0g fat, 9g carbs) Total: ~200 calories, 21g protein, 0g fat, 19g carbs

•Lunch:

Grilled chicken breast with sweet potato and green salad:

2 chicken breasts (approx. 400g) (560 calories, 120g protein, 4g fat, 0g carbs) 200g sweet potato (180 calories, 2g protein, 0g fat, 42g carbs) Mixed green salad (50 calories, 2g protein, 2g fat, 10g carbs) 2 tbsp vinaigrette dressing (120 calories, 0g protein, 14g fat, 0g carbs) Total: ~910 calories, 124g protein, 20g fat, 52g carbs

•After gym

Protein shake with milk: Protein shake (150 calories, 30g protein, 1g fat, 5g carbs) 250ml milk (30 calories, 1g protein, 2.5g fat, 1g carbs) Total: ~180 calories, 31g protein, 3.5g fat, 6g carbs

•Dinner:

Grilled steak with rice and mixed vegetables: 250g steak (500 calories, 62.5g protein, 25g fat, 0g carbs) 100g cooked rice (120 calories, 2.5g protein, 0g fat, 26g carbs) Mixed vegetables (50 calories, 2g protein, 2g fat, 10g carbs) Total: ~670 calories, 67g protein, 27g fat, 36g carbs

•Evening

Cottage cheese with pineapple chunks: 200g cottage cheese (160 calories, 28g protein, 4g fat, 6g carbs) 150g pineapple chunks (82 calories, 1g protein, 0g fat, 21g carbs) Total: ~242 calories, 29g protein, 4g fat, 27g carbs

Overall Total: ~2763 calories, 314g protein, 82g fat, 172g carbs

Manly what im concerned with is are the macros and calories alright,or are they false.

I am 22 year old male, 100kg,190cm gym 5 days a week first time cutting tho, so kinda clueless.

Any feedback is appreciated

Im fine with eating the same stuff everyday, did that for last 4 months clean bulk

i already eat pickles (achaaa) sometimes would kimchi be good sometimes ?

I am getting my first protein powder, I want it to not be go expensive, but also healthy. I am wondering what is better…Optimum Nutrition or Nutricost protein powders? Also if you have any other recommendations?

what are some good high protein snacks ideas that aren't just (protein bars, jerky, chicken bites, trail mix, etc...)

something i can throw together myself and isn't super expensive or ultra processed / full of chemicals etc...

TL;DR: Does anyone know a good all-in-one Meal Planner/Nutrition Tracker/Recipe Manager (with custom recipes)?

I post these threads every so often*, in the hope of finding an all-in-one solution to fully manage meal and nutrition planning around exercise and fitness, in one place.

I'm looking for an app that can do several (or all!) of the following:

• Meal planning
• Nutrition tracking (including micronutrients)
• Recipe management (including custom recipes)
• Data export to .Csv or Excel
• Fitness tracking (as a bonus)
• Nice easy to use UI and UX

I've roadtested the likes of MyFitnessPal, Eat This Much, Macrofactor, Cronometer, MyPlate, Carb Manager, Mealime, Macros and YourPlate in the past (and, in fairness, many of these may have been updated since I last looked).

However, what I tend to find is most of these excel in one or two areas, but lack in others (meaning they'll be great if you want to e.g just do meal tracking, recipe management or nutrition and health tracking in isolation...)

The best solution I've found so far is to use the apps that have data export, then bring all these streams together in one Excel book and do the analysis.

However, this has its downsides (not least that it means managing and paying for multiple apps...). Eat This Much has been a particularly good candidate previously, but it looks they've now removed some awesome features (particularly around micronutrients and being able to do a detailed search through on-site meals/custom meals) as is common with apps these days... :(

Therefore, as I'm yet to find a really hot candidate, wondering what people are now using these days (and if someone out there has the ULTIMATE SOLUTION)?

Thanks in advance for any suggestions (hopefully this'll help y'all out there as well) :)

*Exhibit A, Exhibit B

The label suggests thawing them by placing in room temperature for 1 hour, but this doesn't fit into my schedule. Is it fine to leave them thawed overnight?

Hey,

A little bit about me:

Height: 5ft3 Weight: 45kg Age: 26 Gender: F

Fitness goals: To maintain current weight, tone up and I think I need to start building some muscle. From my understanding (based on research I’ve done), as you head into your 30s and 40s it’s prime time to build muscle to prevent injuries, reduce risk of falls etc. This is something that is worrying me a lot as I’m not far off my 30s now and have no idea what to do or where to start so I’ve just been “free styling it”.

I’m not looking to hire a PT as I don’t want to go to the gym or become a gym bunny. I just want to become a little bit stronger (not sure how strong I need to be?) and tone up. That’s it.

Exercise:

I properly started over the last week or so. I currently aim for 30 mins each day as that’s all I can fit it in with a busy schedule. I rotate between Pilates and weight training videos on YouTube and on the weekends I walk for about 1hr. Now, with the weight training videos, I use 1kg dumbbells as that’s all I have at hand, but I’m noticing I can do things like bicep and triceps curls really easily and don’t feel the “burn”. Is this an indication that I need to move up to 2kg weights? I’m also not a cardio girl, I’ve tried it & don’t like it. Also, with my current weight - cardio wouldn’t be good for me to do anyway. So I do low impact cardio (the walking).

Nutrition:

Unfortunately I’ve had to try and change my diet and to be honest it’s not something I’m happy about, it’s not making me happy.

Breakfast: I have to incorporate protein powder now, with Greek yogurt and fruit.

Lunch: I used to have cheese salad sandwiches and crisps (comfort food and I really enjoyed this). I’ve had to cut that out and add fish with veg (I’m fed up already).

Disclaimer: I hate eggs

Dinner: I usually eat chicken or high protein vegan foods (not changed anything here).

I’m not trying to come across as whiny, but I’m kind of fed up and in a rut. I’m only bothering because of everything I mentioned in my first paragraph (more on the health conscious side).

My main question really is: how much protein do I actually need to eat based on everything I’ve mentioned? I’m approximately getting 45-50g per day at the moment (and before I started tracking my protein intake, I know it was probably well below that). Since increasing my protein intake, I feel full for longer and this means, I just don’t have the appetite to eat a lot at dinner time anymore. I also intermittent fast (for health purposes), so I start eating at 11am and finish at 7pm.

I need help because honestly this last week has been rough & this “new routine” is kind of getting me down and I feel like reverting back to my old self :(.

Thank you in advance!

Hello r/fitmeals,

I really need some guidance. After some dark times I have finally gotten back into lifting. However, due to some new financial burden I have been made aware of today, I need to cut back on the amount of money I can spend on food.

I really need someone to help me figure out an easy to follow meal plan that covers breakfast through afternoon snack and dinner would be with family. I am a busy dad and don’t always have access to a microwave during the day. Meaning: I like food on the go.

Any insight, help or guidance would be appreciated!

My favorite brand of whey protein is Dymatize ISO 100. My favorite flavor was Cinnamon Bun, but that’s been discontinued and I’m extremely disappointed.

Are there any comparable flavored isolates? That cinnamon bun was so good 😩

Not interested in any concentrates or casein.

TIA!

Curious if my, for example, celery that I put in my protein shakes has decreased fiber content? My thought was that I'm breaking down the celery, and possibly breaking down the fibrous material too far decreases the effectiveness of the fiber.

I know it might be a very low variance, but I'm curious.

Dairy breaks me out. I tried non dairy protein 2 years ago and tasted like death no matter what I mixed it with. I couldn’t even tolerate it by chugging it and plugging my nose.

Wondering if anything new has come out that tastes good? I will also need to know what your favourite meal is, favourite cheat meal is, favourite dessert and favourite alcoholic beverage to see if our tastes align.

About me: 67.5 kg, 174cm. 10kg of my body weight is fat and my body fat % is roughly 17%

how many calories a day should i aim for and how much fat is max & minimum?

Hi, i just want to ask if drinking beer after training would reduce muscle regeneration or reduce muscle gain. it’s not in big quantity (mby two or three) and not often but sometimes i will drink some so my question is if it’ll influent my gains and how much

Idk what to do. I always relied on a protein shake to reach 3000 calories and 150g of protein a day since the shake gets me 1/3 of both of those and then rest id just get from food. But recently my body can’t tolerate the shakes anymore a single thought or smell of the shake makes me nauseous and if I force it my stomach starts aching and making sounds. So im going to have to quit it, and I have no idea how to reach my daily goal especially with very fast metabolism, not being hungry most of the time, not having time to cook 6 meals a day and being a pescatarian…. Any advice?

Hi all, been doing a lot of internet research & couldn't find an answer for my particular situation. I do intermittent fasting (a meal at 2 PM & a meal at 10 PM) and usually workout 3x a week at around 7 PM. I had been taking a protein shake (30 grams protein) after working out, but this week started experimenting with taking the same protein shake before working out in addition to after.

While I understand that it doesn't really matter WHEN you drink the protein shakes, is consuming a total of 60 grams protein per day via shakes on workout days helping or hurting me? (2 meals + 2 shakes is about 110-150 grams of protein in a day for me)

I've lost about 50 lbs in the past few months and want to continue to lose fat & gain muscle. 6'2, male, 265 lbs down to 215 lbs. Every workout is strength training & cardio. Getting into strength training has been incredible so far & just don't want to hurt my progress. Thanks in advance for reading/any advice you can offer!

EDIT: Thanks everyone for all the advice! Good to know I'm on the right track.

Hey all!

I just came across Bob's red mill protein oats, which claim 60% more protein per serving than normal oats but without added protein. the only information I can find online is what's on the Bob's website "they're grown from a special conventionally bred variety that is higher in protein and less processed than traditional oats."

Generally, I love the brand and have been a fan up till now, but also think that all great things eventually turn shitty, and am curious/suspicious about these oats. Anyone know anything more about the processing these oats go through? It's just selective breeding at play here?

Hi! I'm currently bodybuilding but I can't eat anything with solids in it for a week or 2 following the removal of 4 wisdom teeth. Aside from adding protein powder to my beverages, I don't know how else I can keep my protein intake up while in recovery.

What are some good meal ideas? Thank you!

What’s up fitmeals Reddit!

I’m starting a new job in the private sector which averages 46 hours a week. My caloric maintenance is 2100 calories, so a caloric surplus of 250. I weigh 160, 5’8, not much body fat, decently lean, a generous 19% body fat. I’m trying to build more muscle and lose body fat.

Anyone suggest any advice for convenient big meals? What works for y’all? Im trying to average and prioritize 200 grams of protein.

I’m playing with a budget of $150-200 a week.

2350 calorie surplus 200g proteins 250g carbs 50g fats

Supplements: D3 (Supports strong bones and teeth), Multigummy (healthy immune system), Fish oil (Omega Fatty acids), and Creatine Monohydrate (water retention in muscle)

Studies also show if you wear your silver necklace, it increases muscle mass by up to 5 pounds. I need to start wearing mine again haha

I've been doing research on protein based snacks but one thing I've noticed is that the space is filled with bars and cookies etc.

I was wondering what is everyone's thoughts on a chocolate box with a protein / nutritional twist?

For example when you buy a box of favourite chocolate like a box celebrations, if these small bite sizes pieces of chocolate had a nutritional twist what does everyone think?

Have you ever wanted something small like a peice of chocolate but didn't because it had no benefit?

Thanks all

Hey all, I've been hitting the gym for a few years but couldn't maintain a proper diet (stayed in hostel). But now since I'm able to, I've embarked on a cutting journey. I want to preserve my muscle as much as I can but wanna lose around 5 or 6 percent of fat. Here is my diet everyday: Breakfast: 5 eggs - scrambled, omelette, sunny side up I mix it up. No oil on pan Lunch: I have to eat outside so I usually eat 100g chicken gravy, 1 ragi ball or sometimes 1 chapati or sometimes a bowl of rice. I mix it up everyday but the chicken gravy is a constant. I have 2 bananas after this. Eve snacks before gym: 50g millet muesli(tata soulful one) Dinner: 300 to 350g chicken, no oil, just some spices, greek yogurt

Pre workout I take creatine. No other supplements

I'm just worried that my diet doesn't contain any veggies at all, or any other fruit apart from bananas. I'm no expert, just a noobie getting into this fitness world.

Should I be worried about anything, should I take any other supplements? I'm not taking veggies because I'm on a cut and all my protein comes from food. If I add veggies to this diet my calorie inatke would go up and we don't want that. Appreciate any suggestions or ideas <3

I have two containers of protein powder, one vanilla flavored and the other oatmeal cookie flavored. Both of them taste pretty bad and I'm looking for ways to use them up that won't taste terrible. Any suggestions?

Hey, recently started drinking whey protein. Problem is, I hate the taste of it with water and drinking milk everyday doesn't feel great, what are the best flavours to mix with water? preferably from MyProtein

Super thicc and easy:

2 cups Ice

75 ml Fat Free Fairlife

5 packets Splenda

1/2 scoop Vanilla Whey Protein

1 tsp Vanilla

1/2 tsp Xanthan Gum

pinch salt

2 tsp Cinnamon

20g Cinnamon Toast Crack

​

1. Blast ice in blender until it looks like shaved ice.
2. Add everything but cinnamon and cereal to the blender.
3. Blast for 2 minutes, scrape down the sides, then blend for another 2-3 minutes until thick, fluffy, and volumized.
4. Stir cinnamon into ice cream in a bowl, and top with crushed cereal :)

Insanely good.

18g protein, around 180 calories.

Enjoy :)

I recently purchased foster farms pre cooked shredded chicken breast but when reading the nutrition, I noticed 3 oz is 90 calories. That seemed odd considering most of the time 3 oz of cooked chicken breast is around 130 calories. Should I trust the packages calories or should I log it at 130? Thanks for the help!