Weight Loss Vs Weight Gain Meals



💪Depending on what diet protocol you follow, you can adjust the meal as needed💪

1️⃣Kielbasa Bowls with Rice & Beans


WEIGHT LOSS➖
360 CALORIES
•Smaller version of sausage
•Turkey sausage = lower in fat and calories.
•Rice, beans & carrots are the majority of the carbs.

WEIGHT GAIN➕
842 CALORIES
•2x the rice & sausage
•sausage is beef/pork instead of turkey.

2️⃣Kielbasa Breakfast Bowls
How to include more vegetables in your breakfast😋



WEIGHT LOSS➖
374 CALORIES
•More zucchini : sweet potato ratio
•Turkey sausage lower fat

WEIGHT GAIN➕
675 CALORIES
•More potatoes, more sausage, and more eggs.
More calories are needed if you’re looking to grow!

3️⃣Steak Burrito Bowls
Great for meal prep!
[reheats well + stores well + tastes delicious!]



WEIGHT LOSS➖
489 CALORIES
•Adding more veggies, like peppers
•Still having carbs but half a cup
•Smaller meat portion
✅Filling your dish with low calorie high volume foods will help you stay full for longer and that can be all the difference when you’re trying to lose weight.

WEIGHT GAIN➕
CALORIES 814
•More steak and more rice!
•Another good way to add calories would be with beans which are super healthy high in carbs and protein:)

4️⃣Taco Breakfast Bowls


Ground beef, scrambled eggs, and hash browns are easy breakfast foods to cook in large batches.
Plus a delicious and easy salsa roja.

5️⃣Deconstructed Cheeseburger Bowls

WEIGHT LOSS➖
425 CALORIES
•Less meat
•Half potatoes
•Ground turkey instead of beef for a leaner option
•More Brussels sprouts to add volume without increasing many calories.
•Serve with a vinegar based BBQ sauce for some moisture and extra flavour, which has less sugar and and calories compared to ketchup.

WEIGHT GAIN➕
801 CALORIES
•Double potatoes and meat
•Brussels cooked in more oil
Credit @themealprepmanual

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