Here’s a complete list of the best high protein, low calorie meals and recipes I’ve found on the internet, from french toast to protein oats, there’s a meal for any time of day! By far the best meal choices around whether you’re cutting or bulking, perfect for any occasion. Enjoy!
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Full List of Recipes & Instructions to follow:
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Protein Oats
250ml Milk (Any type of milk you want)
30g Whey Protein
30g Oats
Microwave for 2 Minutes, mix
Microwave for another 20-30 secs
Add any toppings you want, make sure to not over-microwave as the oats will turn into dust.
Note* It will continue to absorb the milk for another minute or two after the microwave so if it’s a bit runny that’s good.
Macros: 365 calories, 36g P, 31g C, 16g F
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Topping / Protein Frosting
Ingredients (Makes about 16 Servings)
60g Whey/Casein Blend (30g Whey, 30g Casein) If you don’t have Casein just use Whey
220g Low Fat Cream Cheese
227g Plain NonFat Greek Yogurt
8g Zero Cal Sweetener of your choice
Optional: Add Low Cal Chocolate Pieces
Mix / Blend
Macros per 2 Tbsp (32g): 41 Cals, 6g Protein, 1g Carb, 1g Fat
Found from Flexible Dieting Lifestyle:
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French Toast
192ml for 3 Pieces of Bread (64ml of Egg Whites Per Piece of Bread)
8ml vanilla extract
1 teaspoon cinnamon
8g Sweetner
Mix, soak bread and put on the pan with low-medium heat until golden brown (2-4 minutes each side, flip to check as many times as you need)
Optional: 0 Cal syrup, PB2 etc. Any toppings you want!
Notes: Low heat, don’t burn it, egg whites burnt are horrible.
Calories for 3 Pieces of bread: 360 calories, 40g Protein, 40g C, 3g F
From Greg Doucette –
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Soufflé / Lava Cake-
30g Casein protein Powder (Whey Protein won’t work well, must be casein)
5g cocoa powder
3g baking powder
3g Sweetner
80ml-90ml Milk (Just enough for it all to be absorbed)
Microwave 40 seconds
Macros: 170 Calories, 27g P, 8g C, 4g F
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Protein McGriddle-
100 grams of lean mince (95-5% is ideal)
Seasoning
Air Fryer or Oven for 8-10 minutes on 180-190c
Cook an egg
Low Fat Cheese ontop English Muffin or any bun and onto burger, back in for 1 minute
Assemble. Ezpz
Macros: 347 Calories, 35g P, 22g C, 9g F
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Cookies-
45g Whey / Casein Protein (22.5 Whey, 22.5 Casein if you have both, casein helps it expand and cook)
15g Coconut Flour
5g Zero Cal Sweetener
5g Baking Powder
Mix dry ingredients
70g Greek Yogurt
70g Unsweetened
Apple Sauce
75g Egg Whites
Mix Wet ingredients and add together
Mix and put onto Oven tray
Bake at 180c for 8minutes
Add frosting to make it incredible
Macros for each Protein Donut with Frosting: 88 Cals, 12g Protein, 6g Carbs, 2g Fat
Also from Flexible Dieting Lifestyle:
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Songs-
Last Summer – Ikson (No Copyright Music)
Music by Ryan Little – stress signal. –
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Chapters:
0:00 Introduction
0:32 Protein Oats
2:00 Protein Frosting
3:07 French Toast
4:46 Souffle
6:03 McMuffin
7:44 Cookies