anyone managed to come to a reliable meal plan?

[Tarzan17]

One thing I noticed I really struggle with is keeping my fats low.

i opt for skim milk with my coffee but often find that with all my other food choices in my meals… the fats stack up even when i try to limit them…
like eggs, butter, cheese, ground beef, ice cream, chocolate … really easy to go overboard with fats but i always always seem to need these foods for a meal to feel substantial

would appreciate some advice and would love some inspo from people who’ve managed to figure out go to meals and are able to maintain a lean and fit physique

for some context i prefer just 2-3 main meals and not to regularly snack because it’s inconvenient and stressful for me to constantly be thinking about what to eat

[sunsunsun]

@Tarzan17 rice (parboiled type, holds up to cooking better, doesn't get gummy like white jasmine rice, better texture than basmati, has more nutrients due to the way the grain is steamed in the husk before removing the husk, probably digests better than brown whole grain rice), relatively lean meat, and vegetable (cooked greens, steamed brocollli, cooked green aka French beans, raw cabbage, raw cucumber with skin on, even raw diced onion), and a little bit of raw pineapple for enzymes, plus a bit of eggshell calcium to balance the ca:p ratio and some gelatin/collagen peptides to balance aminos, is basically the perfect meal for me and I'm hungry again in 3 hours which to me is a sign that it is digesting/assimilating well. if I eat something like wheat pancakes or pizza im not hungry for many hours after and actually dont feel as optimal later on even if immediate post meal I feel good, this is a sign to me digestion of this type of food is too slow.

note the returning hunger after parboiled rice is not the same as the ravenous hunger I sometimes get after eating jasmine rice, the latter which feels like a blood sugar rebound effect. the former just feels like a hunger that is ready for more nutrition assimilation.

10-15 min after the meal, some carbonated water goes down really well.

I also take 75mcg of biotin with each non-egg non-liver protein meal. I learned from one of Chris master johns articles/videos that biotin needs go up with protein consumption.

selection of protein for certain nutrients like pink tuna for the special selenium aminos (selenoneine), beef for carnosine, chicken for anserine, squid for copper, chicken livers for biotin hit, etc) makes a difference too. If I go without tuna for a bit, the first time back I feel a super saiyyan 9000 power up.