Being an engineer with a lean (waste reducing, efficiency increasing) mindset, how best can I get to 1700 calories per day with minimal time expenditure whilst still eating fresh, healthy, home cooked food? I bought a slow cooker a few months ago and have been experimenting for a while now. Ideally there would be one big dish I could do, full of veg and meat, easy to make, I can leave overnight and provides me with everything I need. Similar to Soylent but, like, actual real food.
What I’ve come up with so far is this:
- Bromlette – 430 calories, 26g protein, 35g fat
- Vegetarian casserole – 190 calories, 20g carbs, 6g protein, 9g fat (2 servings per day)
- Half a roast chicken (1 breast, 1 thigh, 1 leg – split into 2 servings) – 700 calories, 28g fat, 104g protein
- Snack of a carrot and a tin of sardines – around 175 calories, 6g carbs, 8g fat, 19g protein.
- Endless green tea with lemon
Totals approximately 1700 calories with 46g carbs, 89g fat, 161g protein, giving C/F/P % of 10/50/40 – pretty good if you ask me. On training days I add 80g MyProtein – Total Oats and Whey at 300 calories and 27g carbs, 6g fat and 36g protein – simple and hopefully super effective!