I am working on a pet project, to create a tasty high protein, mid carb mid fat, good fiber meal that can be consumed multiple times a day if needed for cheap.
I want to include diverse source of proteins that will provide long term nutrition. Also several sources of protein are suppose to be better for your immune system to prevent allergies (even though iv never had this problem). The taste I am going for is a savory flavor with a moderate texture.
My first experiment was with dried peas, lentils, and rice. about 2/6ths peas 1/2 lentils 1/6th rice. Seasoned with salt, steam cooked for 20 minutes. The dish turned out to be tasty but extremely intense and a little hard to eat more then a cup of it at a time. The fiber content was through the roof there was no fat in it at all and the carb content was a little high. However I fed 8-10 people on $2.
My next experiment will probably be 1/4 cup lentils (dry). 1 can chick peas, with 1/8 of a cup rice(dry), 2-4 eggs blended into the base of 3-4cups of milk. Seasoned with salt and black pepper. Should be enough for 1 big meal or cooking for 2.
Follow up, I mixed lentiles, great northern beans, black eyed peas, spinich, milk and eggs. Seasoned with salt and pepper. Turned out pretty good. The eggs and milk emulsified, I guess thats when you know its done.
Lean ground beef/turkey would also be a great thing to add. I make Lentil soups every once and awhile and I always make sure and use some type of meat to make it into an easy P+C meal.
Try frozen black eyed peas, brown rice, a can of diced tomatoes, and a can of beef in beef stock. Cook the black eyed peas in the the beefstock, and the juice from the tomatos for about 2 hours, leaving them uncovered for the second hour so the juice will boil down and thicken. Cook the brown rice separately. When the peas are done, stir everything in together. Use whatever spices you like.
-1.5 Scoops Grow! Whey
-3 Omega 3 Eggs
-Some Egg whites
-1 Tbsp Olive Oil
-200ml Coconut Milk
-1 Cup Frozen Berries
-Handful of All Bran
Whizzz it up and drink. High protein, low carb, High Fiber, Good fat and keeps you full for hours, minimal insulin spikage caused. Add a juicy Orange on the side if need or P/Wout
I know some will disagree but for my FFB body type this unreal.
For a more solid food meal. Try Grilling some Veg especially Zucchini with loads of olive oil and adding Chicken/Tuna with Pesto sauce. Throw in some rosemary and tomato sauce. Unreal