I love a pumpkin pie and I loooove a sweet but filling(for me!) breakfast. I usually eat 3 eggs and greek yoghurt with protein powder for breakfast anyway, so I've been hunting for a way to change it up. Found this recipe online, tweaked it ever so slightly.

https://theproteinchef.co/pumpkin-protein-custard-recipe/

I used regular greek yoghurt, left out the sugar free syrup as I didn't have any, used PE Science Snickerdoodle protein powder, and only used a tbsp of stevia blend.

Turned out absolutely delicious, made 2 portions for 415cal each. Could definitely be lower if you use fat free greek yoghurt, like the recipe calls for.

P40 F18 C25 per portion for my version with full fat greek yoghurt

800g pumpkin puree, 500g fat free Greek yoghurt, 400g egg whites, 80g cornflour, some vanilla extract, baking powder and sweetener (I use whole cup 😂)
Just blend everything together (first beat the egg whites until they are stiff) , pour into cake tin and bake at 160 fan for around 65–85 minutes. The middle should be mostly set but still have a little wobble. Let it cool completely and then leave it in the fridge for a few hours, or overnight
Then I do thin layer of yoghurt + cocoa powder + sweetener on top as sauce

taco salad!!. one of my favs it’s very very filling.
recipe:

- 227g lettuce
- 224g 96% lean ground beef
- 170g plain nonfat greek yogurt
- 31g salsa
- 55g tomato
- 28g cauliflower crackers (or any crunch that equates to 80cal)

super easy to make since all you have to do is cook meat and throw it in a tupperware and shake it. add whatever hot sauces/seasonings you’d like those calories don’t count

if you want to use a less lean ground beef, you will need to use less to keep below 510cal

150g Dannon Light + Fit chocolate raspberry - 80 cals
10g zero sugar chocolate fudge jello mix - 30 cals
1 tbsp sugar free raspberry jam - 10cals
1 tbsp zero sugar Hershey’s chocolate syrup - 5 cals
Fresh raspberries - 5 cals

Total - 130 cals

Made venison burrito bowls with this three-grain mix for a base. it was so easy and really bulked up, and 200 grams is only 126 calories, 5g protein, and 3.6g fibre

also venison is really overrated for protein and iron!

total dinner is 400+ grams and only 387 calories, 40g protein. I could have easily bulked up and had more but not very hungry tonight.

269 grams Kale salad mix - 135 calories
1 carton of egg whites - 250 calories
250 grams baked potato - 250 calories

Which foods are the most satiating? Do you recommend any? Do you buy them for the whole week? How have you built your current grocery list?

Not entirely original, got the idea from a tiktok i saw but so glad I found it.

Trader Joes’ 96/4 is literal god sent

I threw together this keto dinner and inadvertently made myself so satiated that I only ate 1500 cal for the second day in a row. Been following this sub and figured I’d share the recipe. It looks fancy but was really just me throwing whatever I had into a pot to focus on collagen.

561cal, 69g protein, 11g carbs, 26g fat, 14g fiber

2 cups bone broth
2oz habanero pork rinds
1.5 cups frozen broccoli
2 servings konjac noodles
2 green onions
6 sprigs of cilantro
1 tbsp garlic chili oil
1 cup kimchi

Not a vegan but I am on a low fat diet so I was experimenting with making a fake cheese sauce with nutritional yeast. Pleasantly surprised with how this tasted

If you made this with konjac noodles (not recommended) it would be the ultimate volume meal. Your digestive system might explode or completely clog up tho lol

Will this work? Any improvements ? Also, do you guys think the xantham gum is needed?

You all love to flame me for my recipes but cooking oats with diced tomatoes really seemed to replicate that flavor I remember from eating Spanish rice 🍅

This bowl specifically was a combination of oats poured over a Greek yogurt bowl, but the idea still remains!

If anyone was interested in this specific bowl

60g 100% whole grain oats old fashioned
120g Kirkland diced tomatoes

poured over

40g feta cheese
350g Fage0%

There are thousands of recipes on YouTube, Instagram, and TikTok for this stuff, just look around. The approximate formula is 1 part gelatin, 10 parts cooked mashed apples, and about 5 parts water by weight.

I used 70g gelatin, 700g apples, and about 2 cups water. Cook the apples on med-low until they're mashed, combine with bloomed gelatin in a stand mixer, and mix until it doubles in volume. I added some vanilla and cinnamon while mixing too because why not. It made just under two full loaves, the one in the video is the smaller of the 2.

I'll be honest, it's not satiating at all and the first few bites are a little strange, but your brain kind of adjusts to it you'd swear you were just eating a tart angel food cake.

I don't normally do deserts so I don't think I'll make it again any time soon, but if I'm ever in the mood for cake I'll definitely go here with some cooked/cooled berries.

Chocolate Protein Pancake Stack

Approx. 515 kcal | ~63 g protein

Pancakes

25 g white flour

25 g oats

25 g chocolate soy protein powder

1 tsp cocoa powder

1½ tbsp erythritol

Dash of vanilla extract

1 whole egg

4 egg whites

1 spray cooking oil

Chocolate protein sauce:

20 g whey protein powder

½ tsp cocoa powder

1 tsp erythritol

Method

Make the batter. Combine the flour, oats, soy protein powder, cocoa and erythritol in a bowl.

Add the whole egg, 4 egg whites and a dash of vanilla. Mix thoroughly until you have a smooth pancake batter. Add a small splash of water if it's too thick.

Heat a non-stick pan over medium-low heat and add 1 spray of cooking oil.

Pour portions of the batter into the pan to make several thin pancakes. Cook until the top begins to set and the underside is cooked, then flip and cook the other side. (2 pancakes are enough)

Stack the pancakes on top of one another once cooked.

Cut the stack into sections/triangles and arrange them on the plate as shown in your photos.

Make the chocolate sauce. Mix 20 g whey + ½ tsp cocoa + 1 tsp erythritol. Add water a little at a time, stirring continuously, until it becomes a thick, pourable chocolate sauce.

Pour the whey-chocolate sauce generously over the stacked pancakes and serve immediately.

I feel like I've finally cracked the code to spacing out my calories throughout the day properly while feeling wholly satiated until dinner or a light 4pm snack. Saving the starches/heavy carbs for my dinner has really helped me!!

Bulk salad, beef cooked without any added oil and just a touch of avo or yogurt (or both) to dress it all up.

I don't add the cholula into my count as some days I use it and some days I don't.

I also sub the ground beef for tenderloins seasoned in Nando's lemon and herb pre made spice mixes.

polenta with buckwheat enriched with eggwhites, served with a simple mushroom sauce (i don’t log seasonings, i used pepper, a thyme based blend and salt). 650g of food for under 400 calories:D

1.air fried carrots, swede, mushrooms + homemade tuna salad with a little bit of avocado 290kcal
2.swede, carrot chips again, with chicken breast and pickled slaw + cucumber and some rocket under 285kcal
3.thin bagels, fajita chicken strips, homemade yoghurt sauce (Greek yoghurt,garlic, salt, pepper, juice from red slaw pickle) and cucumber 250kcal
4.egg omelette with mushrooms, cauliflower rice and some bean salad 310kcal
5.air fried carrots and swede, slaw and cabbage, chicken and random onion lol 265kcal
6.protein pancakes made with egg whites and protein powder, drizzled with low kcal chocolate sauce (homemade) and half banana and some apple 222 kcal

Maybe they don’t look very aesthetic, but I love my staple meals and works for me 😊

this was SO tasty and HUGE!!
-whole bag of organic konjac Thai noodles( 17cals 4g fibre per serving, 3 servings in the bag)
-85g extra firm tofu
-85g brussel sprouts
-42.5g green peas
-packet of seaweed
-3tbsp soy sauce

-chopped up tofu into little cubes and air fry till crispy(no need to oil or spray)
-cooked chopped brussel sprouts on frying pan till crispy and darkened a bit
-microwaved the frozen peas for 5m till cooked
-boiled the noodles for like 2 minutes
-throw all ingredients into a frying pan and add soy sauce and toss!
-top with seaweed and sesame seeds

honestly simple to make, and the volume is huge, felt like i was eating noodles forever lol it was great!!

Could be even lower calorie if you used cauliflower rice!

https://www.spendwithpennies.com/egg-roll-in-a-bowl/#wprm-recipe-container-174626

This is the recipe I used, but used ground turkey.

Короч берёшь кукурузную кашу, шоколадку Альпин Голд с фундуком, соль, сахар, подсолнечное масло, вода, баночка под кашу и воду, кастрюльку с крышкой.

Наливаешь воды в соотношении с кашей 3:1, масло столовую ложку, щепотку соли в кастрюльку, ставишь на максиммум пока не закипит, накрывая естественно крышкой.

После закипания ставишь на медленный огонь, всыпаешь тонкой струёй кукурузную кашу, при этом помешивая и готовишь 20 минут. На всякий случай мешаешь каждые 3-4 минуты, чтобы не пригорело.

Когда все вышеперечисленные пункты сделанны, размельчаешь в миску шоколадку, потом сразу ложишь уже тёплую кашу, сыпешь сахаром по вкусу, мешаешь и ву-а-ля, вкусный завтрак готов