500 Meals — Long Saint

Meal I

500 Rice Mush

497 cal 48g protein 67g carbs 3g fat

Rice flour — 82g 299 cal · 65g C · 5g P · 1g F
CBUM Isolate Birthday Cake — 55g (~1.7 scoops) 198 cal · 43g P · 2g C · 2g F

Mix rice flour and protein powder with water to form a batter. Cook as pancakes on a non-stick pan over medium heat. Top with sugar-free syrup if desired.

Meal II

500 Chicken & Rice Cakes

495 cal 51g protein 48g carbs 3g fat

Chicken breast — 70g 116 cal · 22g P · 2.5g F
Egg whites — 180g (~6 oz) 98 cal · 20g P
Rice cakes — 60g (~6 cakes) 233 cal · 47g C · 1g P
Ranch seasoning — 15g 48 cal · 8g P

Season the chicken and egg whites with ranch seasoning. Cook together in a non-stick pan. Eat with rice cakes on the side.

Meal III

500 Yogurt Bowl

498 cal 52g protein 60g carbs 8g fat

Greek yogurt — 2 containers 280 cal · 40g P · 18g C · 6g F
Almond powder — 24g (2 servings) 90 cal · 12g P · 8g C · 2g F
Honey — 2 tbsp (~42g) 128 cal · 34g C

Mix almond powder into yogurt, drizzle honey on top. No cooking, three ingredients.

Meal IV

500 Deli Turkey Sandwich

498 cal 50g protein 47g carbs 6g fat

Wheat bread — 2 slices 160 cal · 6g P · 28g C · 2g F
Deli turkey breast — 8 oz (224g) 240 cal · 44g P · 4g F
Rice cakes — 2 cakes 78 cal · 16g C
Mustard — 1 tbsp 10 cal · 1g C
Lettuce & tomato — handful 10 cal · 2g C

Stack 8oz turkey on wheat with mustard, lettuce, tomato. Rice cakes on the side. No cooking required.

Meal V

500 David Bar & Shake

503 cal 54g protein 61g carbs 4g fat

David protein bar — 1 bar 150 cal · 28g P · 12g C · 2.5g F
CBUM Isolate — 1 scoop (33g) 120 cal · 25g P · 2g C · 1g F
Rice cakes — 60g (~6 cakes) 233 cal · 47g C · 1g P · 0.5g F

Zero cooking. Shake the protein with water, eat the bar and rice cakes. Perfect for on-the-go or late night.

Meal VI

500 Protein Cereal Bowl

500 cal 54g protein 54g carbs 10g fat

Vanilla almond milk — 240mL (1 cup) 50 cal · 2g P · 1g C · 4g F
CBUM Isolate — 1 scoop (33g) 120 cal · 25g P · 2g C · 1g F
Rice Chex — 40g 150 cal · 3g P · 35g C · 1g F
Almond powder — 48g (4 servings) 180 cal · 24g P · 16g C · 4g F

Shake protein powder into almond milk first, then pour over Rice Chex. Sprinkle almond powder on top. Tastes like dessert.

Meal VII

500 Snack Stack

494 cal 49g protein 66g carbs 6g fat

David protein bar — 1 bar 150 cal · 28g P · 12g C · 2.5g F
Greek yogurt — 1 container 140 cal · 20g P · 9g C · 3g F
Rice cakes — 4 cakes (~36g) 140 cal · 1g P · 28g C · 0.5g F
Honey — 1 tbsp (~21g) 64 cal · 17g C

Zero cooking, zero prep. Drizzle honey on rice cakes if desired. Perfect grab-and-go or late night snack combo.

Meal VIII

500 Protein Mini Cupcakes

471 cal 54g protein 53g carbs 2g fat

Rice flour — 60g (2⅛ oz) 220 cal · 4g P · 48g C · 1g F
CBUM Isolate — 46g (~1.4 scoops) 167 cal · 35g P · 3g C · 1g F
Powdered egg whites — 19g (⅔ oz) 72 cal · 15g P · 1g C
Baking powder + soda — 1 tsp + ¼ tsp —
Sweetener — 2 tbsp (zero-cal) —
Vanilla extract — 1 tsp 12 cal · 1g C

Makes 6 mini cupcakes. Mix dry, add ¾ cup water + vanilla, bake 350°F for 16-20 min. Casein = more cake-like; whey = spongier. Full Recipe →