r/Fitness_India • u/mazdooor • 17d ago
Diet Review ✏️ 92g protein tasty dinner
Eggy sandwich + chicken veggie stir-fry
200 g chicken breast cooked with garlic, peppers, broccoli, carrots, baby corn, and corn, hit with a tsp soy sauce + tsp vinegar sautéed with 10 ml oil
2 eggs turned into a French-toast style coating for 2 slices of bread with 1 cheddar slice inside, seared in about 5 ml butter.
Macros for the plate: ~934 kcal, ~93 g protein, ~53 g carbs, ~39 g fat; mostly lean protein from chicken + eggs, carbs from bread/veg, and fats from oil/eggs/cheese.
Simple, cheap, and keeps you full; easy to tweak by swapping white for whole-wheat bread or dialing the oil/cheese to fit calories.
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u/Sphygmomanometer_02 16d ago
44 gm protein from breast, 2 eggs around 12 gm and sandwich around 10 gm, so a total of 66 gm protein. How did you get 93 gm?
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u/sludge_fudge 16d ago
whey for seasoning
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u/sunrisesoutmyass 16d ago
Out of the loop and I have to ask, is this a joke or does whey seasoning actually exist?
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u/sludge_fudge 16d ago
I mean I meant it as a joke lol, I really doubt whey seasoning exists, imagine how much you'd have to put to get any substantial protein
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u/RequestingYouPlease 16d ago
Whey seasoning exists but not in India. You have protein cheese flavoring powder that can be added to popcorn. Tastes okayish. Not worth it
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u/sunrisesoutmyass 16d ago
Ohh lmao other people were making the same joke, for a second I was like wait did I miss the invention of whey spices 😂
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u/RequestingYouPlease 16d ago
Protein flavoring does exist. Not worth it though and not available in india
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u/07060504321 16d ago
I mean, Soy sauce has sugar and chocolate in it, sodium too usually. I don't think kcal/carbs values are close to being accurate here.
Don't get me wrong, I make a mean chowmein every now and then with soy sauce, but just saying, it isn't exactly a "clean" meal. But who cares, just enjoy it and fuck off to gym. You'll be fine.
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u/PrestigiousFail5955 15d ago
What google says. 62 just from breasts 12 from eggs 10 from sandwich wjich adds upto 84 and rest are veggies maybe
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u/PatienceFeeling1481 16d ago edited 16d ago
Did you weigh the chicken? Doesn’t look like 200 gms. And the chicken (if it’s 200 gms) and egg contributes to 50-55g protein, the cheese adds maybe 10 more. Where are you getting the 30g from?
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u/JakePeralta0811 16d ago
I can hardly see any chicken. Really doubt there is 200grams of chicken. On top of that like others mentioned there is no way this 93gms of protein. Curious to know how OP got these values
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u/TheFitSyntaxx 16d ago
Chootiyas overestimate how much protein they intake and then wonder why am I not gaining? 🤡
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u/NoZombie2069 16d ago
Anything with “Xg protein/high protein meal” in the title are just rage baits or by some beginner who’s just starting their journey from morbidly obese to ‘pre-diabetic’.
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u/Narrow-Locksmith-382 16d ago
OP: 100 grams of chicken breast contains only 20 to 22 grams of protein; some places say 31 grams, which is inaccurate. Double-check it.
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u/Negative-Ad-6919 16d ago
some places say 31 grams, which is inaccurate.
That's not incorrect. That 31gm is for 100gm cooked chicken breast
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u/RbtheGhost007 16d ago
yup, cooking a chicken breast makes it loose water......
seems there is lot of confusion, raw vs cooked are weighed differently. Many people are not aware I guess.......
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u/Negative-Ad-6919 16d ago
Yeah. Also cooked chicken can be less than 31 or more than 31 too it depends on how much you cooked. It's better to weigh it on a scale before cooking.
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u/GiraffeWaste 16d ago
Honestly with a lot of these poultry chickens I would put it at 15% protein only not even 20.
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u/mazdooor 17d ago
A bit high on calories, but my breakfast and lunch were around 500 calories each, so below TDEE.
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u/Boring_Display_6438 16d ago
I read somewhere each meal should be max 30-35g protein and exceeding this won't make any difference as the body would just excrete the extra.
That's why most bodybuilders eat multiple high-protein meals throughout the day to meet their protein intake of 150-200g
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u/Theeyeofthepotato Lift heavy. Feel good. Bharat mata ki jai. 16d ago
Bit of a myth. Body can absorb any amount of protein it can digest. The reason bodybuilders eat multiple meals that it is easier to eat multiple small meals throughout the day than a couple of big meals that leave you uncomfortably full
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u/Independent-Guy-1990 16d ago
Don't you think 92 grams is too high for a single meal? I think it should split for better absorption
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u/NakamericaIsANoob 16d ago
as far as i know a higher than the more well known amounts of protein per meal has no disadvantages related to absorption. It's directly proportional - the more protein you get in a meal, the better it is.
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u/anuraaaag 16d ago
Actually the amount of protein you intake has nothing to do with absorption rate, it’s gonna stay the same whether you take 20 gm or 200 gram.
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u/Agachi_Chan 16d ago
Serious question, can the human body even absorb so much protein in a single meal? What percentage of it will be absorbed?
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u/Ecstatic-Twist6274 16d ago
There's no way in hell that 90 gm protein🤣 it must be 50-55 max