Need some diet meal ideas/recipes....

[bottleneckblooz]

Preferably some quick and easy ones. For example, I'm looking for a good simple meal for breakfast that's high in protein, and around 400 calories. If anybody knows a good recipe that incorporates cottage cheese, that would be great. Right now I'm mixing about 1/2 cup each of oatmeal, unsweetened applesauce, and cottage cheese, which isn't too bad, but I have a feeling I'll get sick of it soon.

Also, what is the formula for determining your daily caloric requirements? I can never seen to remember it.

Thanks

 

[bottleneckblooz]

Bump.....come on people, I need some help here.

 

[STUNNAMAN]

my meal 1 is plain oatmeal frozen berries whey
calculate your daily intake here http://www.bmi-calculator.net/bmr-calculator/
or sign up at fitday.com or nutritiondata free account to track your eating