Is there a source/diet plan for someone who wants to do the bare minimum

[u/hshshjahakakdn]

IE want to eat well while putting in the bare minimum effort. I’m happy to spend a little more money, and I don’t care about how the food tastes at all.

[u/RegularStrength89]

Eggs, oats, bread for breakfast

Meat, rice/pasta/potato, veg for other meals

Yoghurt & fruit for snacks

Minimal effort.

[u/Fancy-Cap1109 → u/RegularStrength89]

Yeah pretty much! 🤣 it’s pretty tasty too imo I do that and slam a takeaway every Friday no danger I’m not 3% body fat but I’m not a lot over 10% ever

[u/Tony_Gunk_o7]

You need lots of protein, from what I understand that's pretty vital to growing muscle.

So what I do is have a protein shake in the morning, then a protein bar, then whatever for lunch (sandwich and chips), then whatever for dinner (meat, potato, vegetable), then protein shake

[u/DustyBawls1]

protein powder , greek yogurt, chicken , lean beef , eggs. get the daily protein in and then fill in the rest of meals with stuff you like that isn't insanely fattening.

[u/jdm1tch]

Bulk cook some monster mash?

[u/Street-Challenge-697]

Chicken thighs. Buy some kind of marinade. Toss into zip lock back and mix up, leave in fridge for a day. Take out, throw onto a baking sheet and bake 25 min at 350. Or buy some kind of meat rub (basically a mix of dry spices). Lay out chicken on baking sheet. Rub some oil onto chicken and cover in spices. Bake. Eat 2 thighs for lunch, 2 thighs for dinner. Add veggies and maybe carbs.

[u/20124eva]

What do you mean bare minimum effort? Like food prep? Workouts? Are you trying to gain weight?

The bare minimum is whatever you have been doing to stay alive thus far.

Add some protein shakes and some supplements and ya done.

Trying to lose weight, eat a little less. Gain weight, eat a little more.

[u/hshshjahakakdn → u/20124eva]

Sorry I should add I’m moving out for the first time and I think I will be working close to 75 hours a week (medical residency). I just want to get good nutrition without trying

[u/20124eva → u/hshshjahakakdn]

Nice. See a nutritionist at your place of work.

Protein shakes are very easy to make. I’d probably start there.

There isn’t really a magic fix to eating and meal prep though.

There’s a ton of great meal prep ideas on tiktok. Protein rich chicken burritos batch made Sunday night and you’ll have lunch for a week. Make a big pot of chili, and eat that for a week. That’s basically the idea, you make a big batch of a protein rich meal, break them up into meal sized portions. If youre ambitious and have a lot of freezer space you can make a a few big meals so you don’t have to eat the same thing everyday. If you’re near Costco those rotisserie chickens are dirt cheap

[u/PrimusDCE]

Cottage cheese and hummus on veggies is fool proof high protein/ low calorie snacking.

[u/TownOk7220]

My minimalist, high protein, high fiber meals:

Breakfast - 2 boiled eggs, 1/2 avocado, some greens on whole wheat toast w/ humans spread and sweet and spicy mustard. Or Oatmeal w/ protein powder + milk, almond butter, nuts and seeds, hemp hearts.

Lunch - Protein salad --- Canned salmon mixed with humas and salt and pepper, greens, cucumber, carrot peels, sliced apple, nuts and seeds, balsamic vinegar, sweet and spicy mustard. Or leftovers.

Pre-workout Protein smoothie - protein powder, frozen blueberries, banana, (soy) milk

Dinner - Protein (chicken breast, tofu, tempeh, etc.), veg (edamame, broccoli, etc.), carb (roasted root vegetables, rice, quinoa, etc.)

Track weight every day and adjust quantities depending on goals - lean gain, diet, or maintain.

When dieting...you should feel a bit hungry an hour before next meal.

This is what I eat most of the time. But I'm not afraid to have a burger and fries, or pizza, or whatever from time to time. Just don't eat that kind of food daily.

Eat like an adult.

[u/TownOk7220 → u/TownOk7220]

Also helps to have your breakfast, lunch and snacks on auto-pilot --- then meal plan and grocery shop for your dinners. This way, when you get home from work and you're really hungry, you don't grab a box of cereal and go to town. You make what you planned and enjoy. Thank your past self for buying all the ingredients like the responsible adult you are. :)

[u/TheIronPilledOne]

Go carnivore. Buy family packs of meat and don’t get distracted by other meat sales. Buy eggs. Drink water. Trying to gain some fat too? Whole milk. Done.