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zachstroth
zachstroth Posts: 3
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Hey guys! I'm just starting this journey to fitness and I'm on a high protein diet. I'm supposed to break down my meals like this:
60% Fats (166g)
35% Protein (218g)
5% Carbs (30)

I just don't know what kind of meals I could make with this. Anyone have any recipes for meals/snacks? I'd greatly appreciate it.

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  • thefewsteps
    thefewsteps Posts: 201 Member
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    if you're doing that low carb, you're going to be looking at a lot of lean meat, eggs, egg whites, nuts, coconut flour instead of white/wheat flour, and lots of dairy.
  • aanderson317
    aanderson317 Posts: 17 Member
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    Here's one that was a family favorite. My mom always served it over brown rice, but I really like it as a filling for lettuce wraps to keep it carb free.

    Chinese Boiled Chicken

    Ingredients
    1 (3 lb) chicken, cleaned
    2 bunches green onions
    1 tablespoon light soy sauce
    1 tablespoon sesame oil
    2 teaspoons salt
    1/2 cup peanut oil, heated to smoking point

    Directions
    Fill a large kettle with water and bring to a boil. (An 8-quart pot two-thirds filled with water works great for a 2 1/2 to 3-pound bird.)
    When the water boils, place the whole cleaned chicken into it. When the water stops boiling, take the chicken out.
    Cover the pot and when the water again boils, place the chicken back in the pot. Cover the pot and turn off the heat. Leave the chicken in the pot and the pot on the burner. After one hour, the chicken is done. Remove, and cool.
    Debone the chicken and tear the meat into small strips.
    Place them on a large platter.
    Clean the green onions, and split each onion down the middle. Then cut them up into 1/2-inch pieces and place over the mound of chicken.
    Pour the soy sauce and the sesame oil over the chicken.
    Pour the salt over the onions.
    When you are ready to serve, pour the hot peanut oil over onions and chicken.
    Toss like salad and serve.
  • zachstroth
    zachstroth Posts: 3
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    @thefewsteps what kind of meals would I make then? I'm just struggling trying to figure out what kind of things I should make myself.
  • thefewsteps
    thefewsteps Posts: 201 Member
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    idk, as i dont eat meat and stay away from dairy! How about chicken with peanut sauce? or chicken with a greek yogurt/ranch type dressing? burgers with lettuce buns or make your own bread with coconut flour?
  • paintlisapurple
    paintlisapurple Posts: 982 Member
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    Well, here are a few healthy recipes. I don't really know how the math for the carbs works out for your settings, but this is what I've got to offer you. If you'd like more recipe ideas, feel free to add/message me as I'm willing to share them. :flowerforyou:

    Hush puppy muffins 1 per serving makes 12
    Ingredients Calories Carbs Fat Protein Sodium Fiber
    Cornmeal - Whole-grain, yellow, 0.67 cup 294 63 3 7 28 6
    Gold Medal - Unbleached All-Purpose Wheat Flour - White, 0.33 cup 133 29 0 4 0 1
    Spices - Pepper, black, 1 tsp 5 1 0 0 1 1
    Spice - Salt, 1/2 teaspoon 0 0 0 0 1,163 0
    Generic - Large Egg (Whole), 1 egg 71 0 5 6 70 0
    Yellow Onion - Minced, 4 Tbsp 16 4 0 0 0 0
    Silk - Pure Almond - Almond Milk - Original - Unsweetened, 0.33 cup (240mL) 10 0 1 0 50 0
    Spices - Parsley, dried, 0.75 tbsp 3 1 0 0 4 0
    Oil - Vegetable, canola, 1 tbsp 124 0 14 0 0 0
    Argo - Baking Powder Aluminum Free, 1 tsp 0 0 0 0 760 0
    Country Crock - Butter With Calcium, 1 tablespoon 50 0 5 0 95 0
    Add Ingredient

    Per Serving: 59 8 2 1 181 1



    Salmon on the grill 3 servings
    ngredients Calories Carbs Fat Protein Sodium Fiber
    Pink Salmon - Fresh , 12 oz 552 0 16 95 321 0
    Publix - Snow Peas, 1 container (6 oz ea.) 70 12 0 4 0 4
    Home - Fresh Asparagus, Steamed, 7 OZ 77 8 4 5 455 4
    Simply Asia - Ginger Teriyaki Stir-Fry Sauce, 0.9 container (8 tbsp ea.) 288 54 7 4 2,700 0
    Add Ingredient

    Per Serving: 329 25 9 36 1159 3


    Chicken Mexican Style 10 servings
    ngredients Calories Carbs Fat Protein Sodium Fiber
    Bush's - Black Beans - Reduced Sodium, 2 container (1 1/2 cups ea.) 630 138 3 42 1,440 36
    Simple Truth - Natural Chicken Thighs Boneless & Skinless, 1 container (20 oz ea.) 800 0 40 110 475 0
    Generic - Raw - Poblano Peppers, 2 pepper 26 6 0 1 4 2
    Food Lion - Thick and Chunky Medium Salsa, 1 container (30 tablespoons ea.) 150 30 0 0 2,400 15
    Onion, Vidalia - Onion, Sweet Raw, 1 medium 60 16 0 1 5 3
    Generic - Crushed Red Chili Pepper Flakes, 1 teaspoon 8 0 0 0 0 0
    Spices - Paprika, 1 tbsp 20 4 1 1 2 3
    Rice - Brown, long-grain, cooked, 1 cup 216 45 2 5 10 4
    Add Ingredient

    Per Serving: 191 24 5 16 434 6

    Yikes! That sure looks odd. Sorry, its the best I can do at midnight. :yawn:

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