High-protein bulk meal plan

Ingredients

• 5 large eggs
• 1 tbsp olive oil
• Salt to taste
• Black pepper to taste

Steps

1. Heat olive oil in a non-stick pan over medium heat.
2. Whisk eggs with salt and pepper in a bowl until well combined.
3. Pour the egg mixture into the hot pan.
4. Scramble the eggs, stirring gently until they are cooked through but still moist.

Ingredients

• 250g cooked red meat (e.g., lean ground beef or steak)
• 300g cooked plain white rice
• 1 cup shredded lettuce
• 1 tsp olive oil (for cooking meat)
• Salt to taste
• Black pepper to taste
• 1/2 tsp dried thyme

Steps

1. Cook plain white rice according to package instructions, ensuring no high-FODMAP ingredients (like onion or garlic) are added during cooking.
2. Heat 1 tsp olive oil in a pan over medium-high heat.
3. Add red meat to the pan and season with salt, black pepper, and dried thyme.
4. Cook the meat, breaking it up if using ground beef, until it is browned and cooked through.
5. Serve the cooked red meat over the plain rice, with shredded lettuce on the side.

Ingredients

• 250g cooked red meat (e.g., lean ground beef or steak)
• 300g cooked plain white rice
• 1 cup shredded lettuce
• 1 tsp olive oil (for cooking meat)
• 1 tbsp olive oil (for salad dressing)
• Salt to taste
• Black pepper to taste
• 1/2 tsp dried rosemary

Steps

1. Cook plain white rice according to package instructions, ensuring no high-FODMAP ingredients are added.
2. Heat 1 tsp olive oil in a pan over medium-high heat.
3. Add red meat to the pan and season with salt, black pepper, and dried rosemary.
4. Cook the meat until it is browned and cooked through.
5. In a separate bowl, combine the shredded lettuce with 1 tbsp olive oil and a pinch of salt to create a simple salad.
6. Serve the cooked red meat and rice alongside the simple lettuce salad.