Ohh I love this. Here's my go-to that I eat at least 3x per week:

Korean Beef Bowl (420 cal, 36g protein)

• 150g lean beef mince (5% fat)
• 100g cauliflower rice (instead of regular rice — saves 150+ cal)
• 1 tbsp soy sauce
• 1 tbsp gochujang
• 1 tsp sesame oil
• 2 cloves garlic, minced
• 1 tsp ginger
• Pinch brown sugar
• Top with: fried egg (optional, add 70cal), spring onions, sesame seeds, cucumber

Cook mince, add sauce ingredients, serve over cauliflower rice. Takes literally 15 minutes. The gochujang makes it SO flavorful that you don't miss the regular rice at all.

The fried egg on top takes it to 490cal but it's worth every calorie.

I have become a cottage cheese evangelist and I will not apologize.

Cottage Cheese Flatbread/Wrap (290 cal, 32g protein)

• 150g cottage cheese
• 1 egg
• 30g oat flour (just blend oats)
• Pinch salt, garlic powder
• Blend everything smooth, pour onto hot nonstick pan, cook like a pancake — 3 min each side
• Use as a wrap with whatever filling you want

This blew up on TikTok for a reason — it's legitimately good. Crispy outside, slightly chewy inside. I fill mine with turkey, lettuce, tomato, and mustard for a total of about 410 cal and 48g protein.

also works great as a pizza base if you add sauce and cheese on top. just sayin 👀

Soup lover checking in. This one is comfort food that happens to be high protein:

Chicken Egg Drop Soup (310 cal, 40g protein)

• 500ml chicken bone broth
• 150g cooked shredded chicken
• 2 eggs, beaten
• 1 tbsp soy sauce
• 1 tsp sesame oil
• Ginger, garlic, white pepper
• Chopped spring onions, handful of spinach

Bring broth to a boil, add seasonings and chicken, slowly drizzle in beaten eggs while stirring. Add spinach at the end. 10 minutes start to finish.

This is my injection-day meal because soup is the only thing that sits well when my stomach is angry. And 40g protein in a soup is hard to beat.

the injection-day soup is GENIUS. I'm stealing that. My stomach is always a disaster on injection day and soup sounds way more manageable than solid food.

I've seen the cottage cheese wrap thing everywhere and haven't tried it. You've convinced me. Making it tonight.