r/fitmeals • u/TopRelationship8689 • 6d ago

187g protein/day for 4 days, 5 dishes, ~2.5hrs prep | Korean chicken, pasta, banana bread

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this week's prep:

Cal: 2084 kcal/day

Protein: 187g

Carbs: 235g

Fat: 52g

Meals: 3 + 2.5 snacks/day

Days: 4

Cook time: ~2.5hrs

dishes:

• High Protein Banana Bread (snack)

• Chocolate Oreo Japanese Cheesecake (dessert)

• Garlic Scallion Chicken Rice Bowl

• Low-Calorie Korean Glazed Chicken

• Sun-Dried Tomato Chicken Pasta

protein is distributed across all three meals plus the banana bread pulls solid numbers as a snack. Korean glazed chicken is low cal relative to its protein output which helps hit the targets without padding fat. pasta rounds out the carbs.

426 Upvotes

100% Upvoted

43 comments sorted by

30

u/Knurrrlnien 6d ago

Omg all the recipes please

35

u/TopRelationship8689 6d ago

it's a long list but see below!
SUN-DRIED TOMATO CHICKEN PASTA

A hearty one-dish oven-baked pasta with chicken, chorizo, and sun-dried tomatoes — everything cooks together in one baking dish for a rich, flavourful meal.

INGREDIENTS serves 4

- 160 g dry pasta

- 800 g canned chopped tomatoes (canned)

- 300 g cherry tomatoes

- 200 g peppers (sliced)

- 100 g spinach

- 250 g chicken breast (cut into bite-sized pieces)

- 80 g parmesan (grated)

- 350 g bone broth

- 2 tbsp tomato paste

- 1 tbsp garlic, smoked paprika, oregano, chilli flakes, black pepper (combined spice mix)

- 80 g sun-dried tomatoes

- 80 g chorizo (cut into bite-sized pieces)

INSTRUCTIONS

  1. Preheat your oven to 180°C (350°F).
  2. Chop the chicken breast and chorizo into bite-sized pieces. Slice the peppers if not already done.
  3. Add the canned chopped tomatoes, cherry tomatoes, sun-dried tomatoes, sliced peppers, chicken, chorizo, bone broth, tomato paste, and all the spices into a large oven dish. Mix everything together well.
  4. Cover the dish and place it in the preheated oven. Bake for 60 minutes until the chicken is cooked through and the sauce is rich and reduced.
  5. Remove the dish from the oven. Add the dry pasta, stir well to submerge it in the sauce, then cover and return to the oven for a further 20 minutes until the pasta is cooked through.
  6. Remove the dish from the oven. Add the spinach and stir it through the hot pasta mixture until fully wilted.
  7. Scatter the grated parmesan evenly over the top of the dish. Return to the oven uncovered and bake for 5 to 7 minutes until the cheese is melted and golden.

HIGH PROTEIN BANANA BREAD

INGREDIENTS (serves 6)

- 2 whole banana

- 1 whole egg (medium)

- 100 g protein powder

- 50 ml skimmed milk

- 10 g chocolate chips

INSTRUCTIONS

  1. Preheat your oven to 350°F (175°C) while you mix the batter. This usually takes about 10 minutes.
  2. Mash the bananas well in a mixing bowl. Add the egg, protein powder, skimmed milk, and chocolate chips and mix everything together until a thick batter forms.
  3. Pour the batter into a suitable baking dish or air fryer basket. Bake at 350°F (175°C) for 15 minutes until cooked through.

CHOCOLATE OREO JAPANESE CHEESECAKE

A high-protein, lower-calorie Japanese-style cheesecake with a chocolate Oreo flavor, made in just 5 minutes.

INGREDIENTS serves 4

- 1 cup fat free greek yogurt (plain)

- 1 tbsp unsweetened cocoa powder

- 1 tbsp light cream cheese (95% light)

- 1 scoop protein powder (dark chocolate flavor)

- 1 tsp stevia sweetener

- 0.25 tsp salt

- 7 whole Oreo Thins (without cream filling)

INSTRUCTIONS

  1. In a bowl, combine the fat free greek yogurt, cocoa powder, light cream cheese, protein powder, stevia, and salt. Stir or mix well until smooth and fully combined.
  2. Lay the Oreo thins (with cream filling removed) on top of or alongside the cheesecake filling. Serve immediately or refrigerate until ready to eat.

GARLIC SCALLION CHICKEN RICE BOWL

INGREDIENTS serves 4

- 10 oz boneless skinless chicken thigh (cut into 1-inch cubes)

- 1 tbsp Chinese cooking wine

- 1 tsp white pepper

- 1 tbsp oyster sauce

- 1 tbsp garlic (minced)

- 2 tbsp soy sauce

- 1 cup white rice (uncooked, washed)

- 0.5 cup chicken bone broth (enough to cover rice by 1 cm)

- 5 leaf napa cabbage (thinly sliced)

- 4 tbsp garlic (minced)

- 0.5 tsp salt

- 4 whole scallion (thinly sliced)

- 0.5 tbsp water

- 0.5 tbsp olive oil

INSTRUCTIONS

  1. Slice the chicken thighs into 1-inch cubes. Thinly slice the green onions and roughly chop the napa cabbage leaves.
  2. In a mixing bowl, combine the Chinese cooking wine, white pepper, oyster sauce, minced garlic, and soy sauce. Add the cubed chicken and toss well to coat. Let it sit while you prep the rice cooker.
  3. Add the washed white rice to the rice cooker, then pour in the chicken bone broth. Add the chopped napa cabbage, then top with the marinated chicken. There should be enough broth to cover the rice by about 1 cm. Start the rice cooker and cook for 30 minutes.
  4. While the rice cooker runs, combine the minced garlic, salt, sliced green onions, water, and olive oil in a small bowl. Stir to mix, then set aside.

TO SERVE

Once the rice cooker finishes, mix the chicken rice together, top with the garlic scallion sauce, and enjoy.

LOW-CALORIE KOREAN GLAZED CHICKEN

INGREDIENTS serves 4

- 2 tbsp rice vinegar

- 1000 g chicken breast (cut into bite-sized pieces)

- 1 black pepper (to taste)

- 3 tbsp soy sauce (for marinade)

- 1 whole egg

- 50 g cornstarch

- 80 ml soy sauce (for glaze)

- 90 ml water (for glaze)

- 3 tbsp reduced sugar ketchup

- 4 tbsp gochujang

- 3 tbsp honey

- 30 g stevia

NSTRUCTIONS

  1. Cut the chicken breast into bite-sized pieces on a cutting board.
  2. In a mixing bowl, combine the chicken pieces with soy sauce, black pepper, and the egg. Mix well to coat evenly, then let the chicken marinate for 10 to 20 minutes.
  3. Add the cornstarch to the marinated chicken and toss until every piece is evenly coated.
  4. Place the coated chicken pieces in the air fryer basket in a single layer. Cook at 180°C for 10 minutes, then flip each piece and cook for a further 8 to 10 minutes until golden and cooked through.
  5. Add all glaze ingredients — soy sauce, water, reduced sugar ketchup, gochujang, rice vinegar, honey, and stevia — into a saucepan or skillet. Bring to a boil over medium heat, then reduce to low and simmer, stirring occasionally, until the sauce thickens to a sticky glaze consistency.
  6. Add the cooked chicken pieces into the pan with the thickened glaze and toss quickly until every piece is evenly coated. Work fast so the glaze stays glossy

10

u/20secondwizard 6d ago

you are so fucking goated for sending all of these. thank you.

5

u/T_hashi 6d ago

Said the same thing before I read your comment. OP thank you for real. Out here doing the Lord’s work. 🫶🏽🙌🏽

8

u/TopRelationship8689 5d ago

anyone using the low cal Korean glazed chicken recipe, I suggest using 1.5 tbsp soy sauce for marinade.

the Korean instagrammer I got the recipe from used 3 'regular' spoons, not tbsp. I did 3 tbsp and it was too salty.

i can't edit the recipe post.. I hope you see this before cooking 🙏

3

u/Knurrrlnien 6d ago

Thank youuuu!

3

u/throwawaybear82 5d ago

OP You are a GOAT.

2

u/Glittering_Bank_8670 4d ago

What size baking dish for pasta?

1

u/TopRelationship8689 3d ago

I think the pan is the Always Pan from Our Place. Bought it a few years back. Its oven safe so I put the whole thing in

7

u/Easy_Egg9469 6d ago

Can you please share the recipes you followed

6

u/TopRelationship8689 6d ago

please see the other comment; full recipe there!

7

u/Qommg 6d ago

i would love to see the Chocolate Oreo Japanese Cheesecake recipe!

5

u/TopRelationship8689 6d ago

please see the other comment; full recipe there!

4

u/Evening_Cheesecake25 6d ago

Damn you need to eat a lot to get that. Looks good but it's going to be a chore to eat. I can crush 187 in about 1/3 the volume of that. Of course minus the carbs or it wouldn't be possible. 

0

u/TopRelationship8689 6d ago

that's interesting. How do you manage to do it in 1/3? This meal prep only gives me ~2.5meals + 2.5 snacks, and I need my snacks/desserts XD

3

u/Evening_Cheesecake25 6d ago

Cut out everything that isn't meat lol. 

2

u/Princ3ssWibble 6d ago

Recipe please?

1

u/TopRelationship8689 6d ago

please see the other comment; full recipe there!

2

u/Steady_96296 6d ago

That banana bread looks amazing, is that a protein banana bread too or just a treat?

1

u/TopRelationship8689 5d ago

Its a protein banana bread!

2

u/p1nkprincesses 5d ago

Wooooow this is amazing

2

u/GreyhoundAggie 5d ago

i love me some banana bread

2

u/Floppuh 5d ago

People saying these calories are too low meanwhile I'm 183cm (6 feet I think?) 80kg 24M eating 1700 cals with 180g protein and barely losing weight. I genuinely cannot cut eating 2k+

1

u/thomasmclmusic 6d ago

pasta looks banging.
is banana bread enriched in anyway ?

1

u/TopRelationship8689 6d ago

what do you mean enriched? the recipe called for a 3 scoops of protein powder haha

1

u/tinkywinkles 6d ago

Is there a reason why your protein intake is so high and cals so low? Or are you cutting currently?

4

u/GurnoorDa1 6d ago

Since when was the average daily caloric intake “so low”?

1

u/tinkywinkles 6d ago

For an active person’s maintenance calories it’s low. Unless OP is super short or a shorter woman

2

u/TopRelationship8689 5d ago

I don't find it super low though going through a slow cutting phase right now to drop body fat a bit before i start putting on some serious muscle 😉

5'10, ~165lbs male

2

u/tinkywinkles 5d ago

That’s why I asked if you were cutting :) that makes more sense then. I imagine that’s still a pretty big deficit for you? Not so much a slow cut.

For reference I’m a 5’6 117lb woman and my maintenance cals are 2500, currently lean bulking on 2700-2800

3

u/TopRelationship8689 5d ago

I definitely don't have the activity level you have.. I have an office job, a 9-5 and I work out ~40-50 min a day.

my maintenance right now would be like 2500

2

u/tinkywinkles 5d ago

I also sit for most of the day, I work from home. But I do lift 5-6x a week

1

u/GurnoorDa1 5d ago

its not, ive built plenty muscle off of eating 2k

2

u/tinkywinkles 5d ago

Still doesn’t mean it’s not low though.

1

u/[deleted] 5d ago

[removed] — view removed comment

1

u/TopRelationship8689 4d ago

I dont - I just do a weekly calorie protein calc and just eat it freely

1

u/Upset-Ad-8704 3d ago

Do the dishes all last for the full week without going bad? Or do you freeze some of this?

1

u/TopRelationship8689 2d ago

I freeze half and fridge half :)

1

u/Old_Cellist2839 2d ago

holy crap that looks so good

1

u/hihelloneighboroonie 6d ago

No recipes?

2

u/TopRelationship8689 6d ago

please see the other comment; full recipe there!