/ck/ - Food & Cooking

>>17887339
>so I need recipes that cram the most protein into 1000 calorie portions
The idea that more protein = better is stupid. You max out muscle growth around 1.6g/kg/d (https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/)) and that is specifically for bodybuilding, most people don't even need that much.
But picrel is some OC I made for the /fat/ general on /fit/ a while back, the x axis of the right graph is what you are looking for - the lower the value/more left the food, the more protein/kcals you get out of it. But if muscle growth is your goal remember that that graph ignores protein completeness, so read up on that (PDCAAS is a good place to start). It also doesn't have tempeh, because I didn't know that existed back then.

>>17609507
>Is tempeh similar in price?
Similar, but more expensive than tofu. Still a far distance off from those hipster meat products though. If you think of tofu as "soybean cheese", then tempeh is "slightly fermented soybeans". The fermentation takes some time and adds some cost. But it's by no means a brand or product like those meat replacement things you see at stores.
If you are talking about meat replacements it also depends on what you want it for. If you want it for macros/price, then they are all fine, my point was just that tofu doesn't really hit quite the same texture and taste notes as meat does. You can also look into Seitan, probably the cheapest protein you can get, though it's harder to prepare well.
If zou care about price and macros, then it's something like 7€/kg dry Seitan (which becomes around 3,5€/kg wet Seitan), though to make it tasty you usually add other flours and shit. Slightly more expensive is tofu which where i live starts at 5€/kg. Then the most expensive is tempeh which should be around 6-7€/kg. All of which are cheaper than the cheapest chickenbreast at 12€/kg (though other cuts of chicken are cheaper).

Since you are talking about nutritional value, look into PDCAAS. Most plant based proteins are "incomplete" meaning your body cant absorb them the same way it can absorb meat protein. You can fix that by adding other ingredients, to provide the chemicals needed, but if you were to eat nothing except the protein itself, then 50g of meat protein are not the same as 50g plant protein.
The worst PDCAAS is probably Seitan, which, if eaten alone without other ingredients, has a value of around 0.5. That means for 100g of seitan protein you eat your body only gets 50g worth of protein it can use.
But if you eat your protein as part of a balanced meal, like a stir fry, these values will get closer and closer to 1 anyways, so don't worry about it too much. Just worth knowing about.

Picrel is some old OC I made comparin some proteins

>>17568117
Pic rel is a infographic I made a while ago when I asked myself the same question.
The answer to your question is easiest to see in the x axis of the right graph. Further left is the most protein/kcals, right is least (though all of those are decent).

Remember that the plant based proteins look a bit better than they ought to for muscle building due to protein completeness. Read the wikipedia article about PDCAAS , if you want to you can read about DIAAS after that. Also the graph doesn't have tempeh, which is pretty nice but I didn't eat that yet when I made it.

>>17329974
>I gotta lose 20kg or something close to it in the next 6 months
20*7700/(6*4*7)=916.66 kcals. That's a 900kcal/day deficit. Keep that in mind.
>Any recipes or foods you /ck/suckers can recommend to a fat fuck who wants to get lighter?
What determines your weightloss is caloric intake and TDEE. Basically, calories determine what amount of energy (fat) your body retains or uses up.
Hunger however is controlled by a bunch of stuff. The best methods to fight hunger are: High protein, low carb. No carbs that spike bloodsugars if you can help it. Another thing that helps with hunger is big portions/volume. And lastly some people enjoy fasting or intermittent fasting (OMAD/16:8).
Personally I lost 33 kgs and the stuff that worked for me was: high protein, high volume, low carb, with healthy fats, once a day.
Pic related is a chart for how to get some protein. Note that it does not include diary (like quark or cottage cheese) and is incomplete with other stuff too (like tempeh). It also does not talk about protein completeness, read up on PDCAAS for that.
The "base meal" I used to have was asian stir fry:
Choose a protein of choice, changing this up is essential in keeping things fresh: chicken, tofu, tempeh, shrimp, lean beef. Choose one of those. Don't eat tofu if you dislike it for whatever reason.
Note that you can change texture and taste of meat with stuff like marination, velveting (a dry baking soda brine makes it velvety for example), or even breading (beware of calories though).
Then aromatics: Garlic, ginger, onion or spring onion.
Then veggies: I love broccoli, but substitute or add other stuff like califlower, peppers, carrots (though they are somewhat starchy), tomato etc.
In a wok, cook meat, add aromatics, add veggies. Then add sauce of choice (see next post for sauce base recipes), or just soy sauce or a basic sugar/salt/starch mixture.
Add other spices you want, finish of with a bit of toasted sesame oil and cilantro (optional).

>>16594012
There you go.