Nutrient Dense High Protein Lunch – [New Experiments]

Let’s start with some context…

For now, I’ve stopped intermittent fasting. I tried many variations of this type of meal timing and all of them, with adequate customization, seem to work. The one that appears to be most convenient for me is 18-6 with 2 meals; the last one I experimented with was one meal a day.

IF is an ongoing weight loss progression for me, and I have to overfeed, relatively frequently, just to maintain weight. Sometimes, it can be a struggle.

So, as of now, I’m more into gaining some weight (indiscriminately, fat and muscle) and IF is not appropriate for this. Plus, I always like to experiment with novelty.

I’ve been eating at least 3 big meals a day for the past two and a half weeks and I barely gained some 2-3 pounds (1-1.2kg). I suspect a lot of it is water due to the increase in carbohydrate intake.

The only fast I currently do is overnight, about 12 hours.

I’ve increased my calories, carbohydrates and protein intake. I emphasize on nutrient dense foods, overall.

I try to reach at least 2,200 kcals per day and the upper limit is dictated only by satiety and the feeling of fullness. Protein is north of 150 grams per day, carbohydrates are at least 130g grams per day (net), and fat is somewhere at 100-130 grams per day, sometimes lower. Fiber is at least 40 grams per day.

I might need to adjust further (increase macros) if my weight gain stalls. That said, the briefing is over.

High-Protein Lunch

This post is about a big (650-700 grams) combo I often have for lunch.

Here’s what it contains:

– ~240g chicken breast
– 100g tomato
– 70g brocolli
– 30g beets
– 30g peas
– 35g carrots
– 30g corn (kernels)
– 80g cabbage
– 20g celeriac
– 18g cheese
– + salt, pepper and some ketchup.

Here are the macros:

  • 588 kcals
  • 86g protein
  • 28g carbs (19.4g net carbs)
  • 14g fat

Additionally, I would have some 50-100g of baked/boiled potato. This meal is post-workout, around noon. It’s the second meal. I’m mostly not hungry when I have it, probably because of the big breakfast at 9 A.M. and because of the workout.

So satiety and satisfaction are extreme after eating this. Plus, it knocks me out, literally (I get sleepy), as the body focuses on digestion.

I have a hard time eating the third meal at 7-8 P.M. And I should probably eat even more, daily, to be on plus side of the energy equation. Experiment undergoing…

Anyway, if you decide to try out this combo, I hope you enjoy it as much as I do.


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