What to eat on the PSMF diet - 9 delicious meals

Being on a diet and eating delicious meals can get very hard sometimes. The protein sparing modified fast (PSMF) diet is regarded by many people to be the most effective and scientifically proven healthy crash diet to lose body fat, while preventing the loss of lean muscle tissue.

Let me first explain very shortly what the PSMF is all about. The PSMF diet is a ketosis-based diet. The main goal is to invoke rapid weight loss in just a few weeks with minimal additional exercise. This is done by consuming the least amount of protein and fat to stay healthy and it's not a longterm diet.

However, if you need to lose fat quickly, here are some super delicious recipes, that should make the diet more pleasant and satisfy the foodie in you.

Mind you, PSMF is by nature rather boring. The following recipes have a little bit more fat/carbs, than required to stay healthy. But those few extra calories will not make or break your diet. Adherence will though - and it's a whole lot easier to stick to a diet, if meals are nice and tasty.

Breakfast

Baked eggs in a portobello mushroom

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Mmmh... mushrooms. A portobello mushroom has the perfect shape to hold an egg. And if you ask me, it's the perfect weekend breakfast. Choose large, firm portobello mushrooms for this recipe. They shouldn't be too flat or the egg will spill.

Ingredients

  • 2 large portobello mushrooms (stem removed, black gills scraped out)
  • 2 eggs
  • 10g fresh spinach
  • 2 tbsp grated parmesan cheese
  • pinch of salt and pepper
  • parsley for garnish

Instructions

Preheat the oven to 350F/180C. Place mushrooms on a baking tray, cap side down. Bake for 5 minutes. Crack an egg into each mushroom and add chopped fresh spinach, sprinkle with the salt, pepper and the cheese. Bake again until eggs are cooked as desired and mushrooms are tender (approximately 12-15 minutes). Finally, garnish with parsley, serve and enjoy.

Macros

  • Calories: 226 kcal
  • Protein: 20g
  • Carbs: 8g
  • Fat: 13g

Courgette bites

This recipe is another way to use courgette as the hyped low carb substitute, that it is. It's perfect on-the-go or together with a black cup of coffee. Before you start, it's very important to squeeze out as much moisture from the shredded courgette as you can. That's the only way your bites will get crispy on the outside.

Ingredients (for about 16 bites)

  • 120g courgette, shredded in a food processor or grated with a box grater
  • 1 whole egg
  • 24g parmesan cheese, grated
  • 1 clove garlic
  • 2 tbsp chives, chopped
  • 1 tsp fresh basil, chopped
  • 1 tsp fresh oregano, chopped
  • pinch of salt and pepper

Instructions

Start by preheating the oven to 400F/200C. Prepare a baking tray with a baking sheet and set aside.

Use either a box grater or a food processor to grate the courgette. Put the grated courgette in a towel, roll it up and twist to wring out the moisture. Now grate the garlic.

In a medium sized bowl, combine all the ingredients and mix very well (I recommend doing it by hand - it's much easier). Using a tablespoon, spoon the mixture into your hands, pat into small balls and place them onto the baking sheet.

Finally bake for 15 minutes or until they're golden. Serve and enjoy while it's hot.

Macros per bite

  • Calories: 13 kcal
  • Protein: 1g
  • Carbs: 0.5g
  • Fat: 0.8g

Protein pancakes

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Yeah, I know what your thinking! Macro-friendlier pancakes? What the heck? Wake up, times have changed and pancakes can be healthy AND freakin' delicious! Gone are the days, when the almighty pancake was simply a vessel for delivering carbs, found in 7 slices of bread.

Ingredients

  • 1 whole egg
  • 2 egg whites
  • 25g of your favourite protein powder
  • 20g of cottage cheese or quark
  • optional: blueberries, 5g raw cocoa powder

Instructions

Blend all ingredients in a blender until smooth (or you can just mix them together in a bowl and whisk them with a fork until they become somewhat homogenised). Heat a frying pan on medium heat and pour in the mixture. Flip the pancake when it starts to become brown and enjoy.

Macros

  • Calories: 219 kcal
  • Protein: 35g
  • Carbs: 3g
  • Fat: 6g

Lunch

Chicken lettuce wraps

Believe me when I say, chicken lettuce wraps are the real deal. And it's perfect for warmer months, because this meal won't heat up your kitchen or feel too heavy to eat. It's that perfect middle zone of being both very satisfying and refreshing.

Ingredients

  • 1.5 tbsp hoisin sauce
  • 1 tbsp reduced salt soy sauce
  • 200g chicken, ground if you like
  • 100g mushrooms, chopped finely
  • 1 clove garlic, minced
  • 25g spring onions, chopped
  • 1 small head lettuce
  • pinch of salt and red pepper flakes

Instructions

In a small bowl, combine the hoisin sauce and soy sauce and whisk until somewhat homogene.

Put the chicken in a pan and cook until no longer pink. If you chose minced chicken, break it up into small crumbles as you cook. Transfer the cooked chicken into a bowl.

In the same pan, add the mushrooms and cook until tender. Stir in garlic and cook until aromatic. Transfer the cooked chicken back to the pan with the mushrooms and add the spring onions.

Pour the sauce over the chicken mixture. Cook until you hear bubbling, when the sauce is warm. Finally, break off all the lettuce leaves and place them on a plate. Transfer the hot chicken onto the lettuce leaves and top them with some red pepper flakes. Enjoy right away.

Macros

  • Calories: 291 kcal
  • Protein: 56g
  • Carbs: 8g
  • Fat: 3g

Baked chicken rollups

Aaah, this one is seriously my absolute favourite! I could eat them literally every day. And they're also perfect for meal prepping.

Ingredients

For the marinade:

  • 0.5 tbsp olive oil
  • juice of half a lime
  • 1 clove garlic
  • 1 tsp chili powder
  • 1/2 tsp dried oregano
  • pinch of salt and pepper

For the chicken part:

  • 2 chicken breasts
  • 50g red bell pepper, sliced
  • 50g yellow bell pepper, sliced
  • 50g green bell pepper, sliced

Instructions

In a small bowl, whisk together olive oil, lime juice, garlic, chili powder, oregano, salt and pepper. Set aside. Slice the chicken breasts longways into 2 even slices and firmly pound the chicken to an even thickness.

Place the chicken cutlets into the bowl with the marinade, making sure they're completely coated. Marinate for an hour.

Now place bell pepper slices in the middle of each chicken breast, roll up and secure with a toothpick. Put them on a baking tray.

Brush the tops of the chicken with remaining marinade and bake them at 375F/180C for about 25-30 minutes. Serve and enjoy.

Macros

  • Calories: 369 kcal
  • Protein: 62g
  • Carbs: 8g
  • Fat: 10g

Asparagus, egg and bacon salad

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So easy, yet so filling. If you've never tried this combo, you definitely missed something! You have a stressful day ahead? Make sure to pack this in your lunch bag.

Ingredients

  • 1 egg, hardboiled
  • 150g asparagus, chopped
  • 2 slices center cut bacon, cooked and crumbled
  • 1 tsp Dijon mustard
  • 1/2 tsp extra virgin olive oil
  • pinch of salt and pepper

Instructions

In a boiling pot of water, cook asparagus for 2-3 minutes, until firm. Drain and set aside. Boil the egg and cook the bacon.

In a smaller bowl, mix the Dijon, oil, salt and pepper. Arrange the asparagus on a plate, top with the egg and bacon and drizzle with the mustard mixture.

Macros

  • Calories: 218 kcal
  • Protein: 14g
  • Carbs: 8g
  • Fat: 16g

Dinner

Bean'n'Tuna Salad

It's the perfect refreshing dinner made with just a few unfancy ingredients.

Ingredients (for 2 servings)

  • 300g black soy beans
  • 50g bell pepper, diced
  • 1/4 red onion
  • 150g cherry tomatoes
  • 150g mushrooms, sliced
  • 3 cloves garlic, minced
  • 1 can tuna
  • 20g spinach leaves
  • 2 tbsp lemon juice
  • optional: you can substitute the black soy beans with cauliflower rice

Instructions

Combine black soy beans, tuna, bell pepper, onion, tomatoes and mushroom in a bowl and mix very well. Toss the ingredients with the lemon juice, garlic and a pinch of salt and pepper. Chill the salad for 3 hours or better over night.

Serve the bean salad over a bed of spinach leaves and enjoy this refreshing dish.

Macros per serving

  • Calories: 260 kcal
  • Protein: 31g
  • Carbs: 17g
  • Fat: 8g

Roasted parmesan broccoli

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This amazing recipe comes together in just 5 min prep, tossed in parmesan-garlic goodness. Plus, it's so good in combination with chicken, but also perfect as a snack on it's own. Every bite is so enjoyable, garlicky, crisp and crunchy.

Ingredients

  • 250g broccoli florets
  • 0.5 tbsp olive oil
  • 2 cloves garlic, minced
  • pinch of salt and pepper
  • 15g grated parmesan
  • juice of one half lemon
  • 150g chicken breast

Instructions

Preheat the oven 435F/190C. Place the broccoli florets in a single layer onto a baking sheet. Sprinkle lightly with olive oil and garlic, season with salt and pepper. Gently toss to combine.

Place in the oven for about 20 minutes. Meanwhile, in a pan, cook the chicken until tender. Serve the broccoli and chicken immediately, sprinkle with parmesan and lemon juice.

Macros

  • Calories: 367 kcal
  • Protein: 51g
  • Carbs: 14g
  • Fat: 13g

Beef and broccoli

This skinny-version of a take-away is super easy, full of flavour and PSMF friendly. It's also perfect for meal prep.

Ingredients

  • 150g flank steak or sirloin
  • 1 clove garlic
  • 150g broccoli florets
  • 1 tsp low sodium soy sauce
  • pinch of pepper

Instructions

In a medium bowl, mix together the low sodium soy sauce and the pinch of pepper. Add the sliced beef and stir until coated. Set aside for 15 minutes.

Meanwhile in a large pan or saute pan, bring water to boil. Add broccoli florets and cook for approximately 30 seconds. Drain and rinse with cold water to stop the cooking process. Set aside.

Now use the same pan to cook the beef. Add the garlic and cook everything together until the meat is no longer red. Pour in the sauce and stir constantly. Stir in the broccoli and toss everything together to coat well.

Sprinkle with some sesame seeds, if desired, and enjoy.

Macros

  • Calories: 424 kcal
  • Protein: 45g
  • Carbs: 12g
  • Fat: 22g

Are you currently on the PSMF diet? What are your favourite meals? Please share it with us, in the comment section down below!

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