Introduction
In today’s article, we thought that we would let you in on a few of the meals I eat regularly. What I would consider meals that are a staple of my diet. I have put together 4 recipes to help give you some ideas on what you can eat daily. Simple, easy and effective meals that will help you hit your goals.
Each meal will have a small breakdown and ingredients. We aren’t going to do a full recipe, as we have said these meals are simple so won’t require a lot of explaining. You will be surprised that they are not all what you would call healthy! As always, let us get straight into the first one.
MEAL 1: Egg whites & Bagels
This is what I have for breakfast 6/7 days a week. It is simple, cheap and has great macros. This is a simple meal that can be highly customisable. Now, egg whites are a popular “Bodybuilding” breakfast, but this breakfast if far from your bodybuilder egg whites.
I use the Bulk Powders egg whites. You can buy these for cheap on their website. They have a long shelf life and can also be frozen for even longer storage. I also add 1 whole egg to add some fats and also I find that scrambled egg with a yolk doesn’t scramble right. Sometimes I add some cheese and some Tomato Sauce to the top if I am feeling fancy. (I use low sugar tomato sauce).
Cook the scrambled eggs however you would normally cook them, Toast the bagels (I personally only toast one side) then dish it all up on a plate, add your cheese and/or sauce and get stuck in. As you can see from the Macros this is a great way to consume a high amount of protein first thing in the morning. If you needed to add more carbs you could either add another bagel thin, have some porridge with it. Or add more cheese or another egg. Very easy to fit around your macros.
Ingredients:
- 200ml Egg Whites
- 1 Medium Egg
- 1 Bagel Thin
- 15g Cheddar Cheese (Optional)
Macros:
- Kcals: 352cals
- Protein: 39g
- Carbs: 27g
- Fats: 9g
MEAL 2: Turkey Mince, Spinach and Rice
This is my staple lunch. Again, as with the breakfast, I will have this 6 out of 7 times a week. It is great to bulk cook, prep and put into containers for when you need it. You can cook up a few batches of this, put it into tubs and put it into the fridge for when you need it. Great for a quick and hassle-free lunch.
This meal is very high in protein, a good amount of carbs and fairly low in fat, but you can alter all of these based on your own macros needs. If you need to add more calories to it. You could always add more cheese, add more rice or even swap the turkey mince out for mince beef. Great way to increase calories fort his meal.
Ingredients:
- 250g Turkey Mince
- 125g Basmati Microwave Rice
- Spinach
- 15g Cheddar Cheese
- Taco seasoning (Smokey BBQ)
- Choice of sauce
Macros:
- Kcals: 596cals
- Protein: 86g
- Carbs: 37g
- Fats: 11g
It is worth pointing out, that I like to have 3 big meals with a few snacks throughout the day. I’m not a “5-7 meals a day” person. That doesn’t fit my schedule. So it works better for me to have bigger meals less frequent. That’s why the calories and protein will be high on some of them.
MEAL 3: Pasta and Cod Fillets
This is a great meal to have if I am having a busy day. You can put the cod in the oven, put a pan of pasta on and leave it to cook. I will also have this if I have forgotten to plan or find myself short on protein for the day. I buy big bags of frozen cod fillets, so it is very easy to consume a high amount of protein, just by adding more fish. It is also very easy to consume a high amount of carbohydrates thanks to the pasta. You do have to be careful with pasta as the calories can add up rather quickly. Unfortunately, pasta is one of my favourite foods so I will always try to fit it in.
You can add more fish or take away past to adjust the calories and macros making it a great macro filler. If you are on a very low calories diet, Pasta might not be the way to go as you won’t get much volume. You might want to swap to rice as you will be able to eat more but get the same amount of calories.
Another small note is that I am using fry-light. I am coating the baking tray in fry light so the fish doesn’t stick. This is a 1 calorie spray. Don’t get carried away as the calories can build up if you go wild spraying, however, still a better alternative than butter or oil.
Ingredients:
- 200g Frozen Skinless Cod Fillets
- 200g Fusilli Pasta
- Fry Light
Macros:
- Kcals: 492cals
- Protein: 46g
- Carbs: 66g
- Fats: 4g
MEAL 4: Carlos Chicken & Chorizo Pizza
Now, we all have cravings, but if your diet includes the foods you crave then there isn’t an issue. Every now and then I will treat myself to a pizza. I do love a pizza, so will always try to fit one into my macros.
Now, is this pizza “healthy”? Nope! Is this pizza a low calorie, high protein pizza? Nope! This is just a normal frozen pizza I buy from Aldi UK. They are cheap but so tasty!
I plan what day I’m going to have the pizza either at the start of the week or the day before, this way I can plan my macros to fit this Calorie dense meal in. Speaking of calories let’s go through them.
I tend to find that If I decide to have a pizza I will have to up my protein somehow throughout the day. I do this by having either a protein shake or a high protein snack. Also, have to try to keep my carbs and fats on the lower side. Luckily I have had this pizza a few times now so I know what I have to change to fit it into my macros.
Ingredients:
- 1 Carlos Chicken & Chorizo Pizza
Macros:
- Kcals: 810cals
- Protein: 38g
- Carbs: 96g
- Fats: 28g
Conclusion
So there you go, 4 meals that I personal eat almost every day. These 4 meals are kind of a staple in my “meal plan” (hate using that word). As you can see it isn’t all Chicken and Rice, I have mixed it up massively. I mean, I have a whole pizza in there. Hopefully, you have found somethings that you like and have some ideas for your meals and how to fit the things you want to eat into your macros.
If you want to know how you can fit more into your macros, how you can eat more but still lose weight, then check out or flexible dieting blog post here!
Remember that all of these meals are for me. Me and my Macros. You can adjust each meal to fit your macros and also make swaps or add more of something or less of something if you choose. If you need to find out how many calories or macros you can eat, download our free app and use our free Macro and Calorie Calculator. You can download it here.
Written by Kieran Blacker
Kieran is the CEO and Founder of Sets & Reps. He decided to make an application that helped people get a gym workout when not at the gym. He designed, Coded and built the application himself.