Fitness coach who lost 90LBS reveals the $2 high-protein lunch that helps her to maintain her slim frame – and it takes just TWO MINUTES to make

A fitness trainer who lost 90 pounds and became a bodybuilder has revealed her favorite lunch that contains 40 grams of protein and costs just $2 per serving.

Emma Logsdon, 23, has over 131,000 followers on TikTok, where she talks about her fitness journey after struggling with her weight for most of her teenage years.

The content creator, who uses the handle @emlogsdon.fitrecently went viral after showing how to prepare the inexpensive and filling meal she eats daily.

“It’s my favorite everyday breakfast that literally takes less than two minutes to prepare, has 40 grams of protein, and also costs less than $2 to prepare,” she said. “You can’t even go to a fast food restaurant and get a meal for $2.”

The content creator lost 90 pounds in two years after overhauling her diet and exercise routine.

Logsdon noted that her lunch requires some advance meal prep, but she insisted it’s worth it.

She first advised getting a large microwave-safe bowl and placing it on a food scale to make sure you’re adding the right amount of each ingredient.

The fitness guru started with 4 ounces of cooked plain white rice, which she buys in bulk at Sam’s Club.

“Every four days or so, I make four servings at a time, that way I just have them ready in my fridge,” she explained. “Whenever I need to make a meal, all I have to do is put it in a bowl and put it in the microwave and it’s ready to go.”

Logsdon then added 81 grams of cooked green beans, saying the entire bag cost him less than $2 and contained four servings.

She said that whenever she runs out of green beans, she puts a bag in the microwave and then puts it back in the refrigerator.

“Now we’re going to add (four ounces) of our pre-prepared chicken,” she continued. “Literally all you have to do is get a chicken breast, cut it into small pieces, season it however you like, then throw it in the fryer.”

Logsdon admitted it can be difficult to find a “good deal” on meat, but she learned to become a strategic shopper and only paid $2.30 a pound for her chicken.

Logsdon started by adding 110 grams of cooked plain white rice and 81 grams of cooked green beans to a microwave-safe bowl.

The fitness guru topped off the mix with four ounces of seasoned chicken that she cooked in her air fryer before tossing it in the microwave to reheat.

“I watch when Sam’s Club, Walmart and (and) Kroger do their discount sales on their meat,” she explained. “I’ll then stock up and throw it all in the freezer.

“That way I don’t spend a stupid amount of money on chicken every week.” I get it whenever it’s cheapest.

The bodybuilder said she prepares her chicken every few days so she always has protein on hand.

To finish her lunch, she placed her bowl of chicken, rice, and green beans in the microwave for a minute to warm them up.

“The last thing I add is a small cup of mashed avocado. I get them from Sam’s Club, she said. “I do this because I’m lazy. If you want to save even more money, simply find avocados on sale.

Logsdon concluded that his healthy lunch contains 472 calories, 48 ​​grams of carbohydrates, 13 grams of fat and 40 grams of protein – and only costs $1.70 to prepare.

The video has been viewed more than 900,000 times and received nearly 200 comments since it was uploaded on October 10.

Many people were fans of the budget-friendly meal, although some didn’t know it contained a total of 40 grams of protein.

Logsdon topped off the dish by adding a cup of mashed avocado for a little flavor and healthy fat. The entire meal contains 472 calories

Logsdon struggled with her weight as a child and was diagnosed with hypothyroidism. She went on a low-carb diet and lost 60 pounds, but eventually gained all the weight back.

Logsdon said she began abusing alcohol during her sophomore year of college and at her heaviest, she weighed 215 pounds.

After losing more than 90 pounds, she weighed 117 pounds when she competed in a bodybuilding competition earlier this year.

“I finally can’t believe a video without Greek yogurt or cottage cheese. I can do it. I love all the ingredients. Thanks, one person replied.

“I love healthy, dairy-free options! THANKS!’ » another added.

“What do you mean, 40 grams of protein? Does it all come from the chicken? » asked someone else.

Logsdon explained that chicken contains about 35 grams of protein, while rice contains 3 grams, and avocado and green beans contain a combined total of 2 grams.

The influencer opened up about her weight loss in a previous video, saying she struggled with her weight as a child and weighed 160 pounds at age 10.

She was diagnosed with hypothyroidism and went on a low-carb keto diet that caused her to lose 60 pounds, but also developed an eating disorder.

Logsdon said she gained all of her weight back and fluctuated between 160 and 175 pounds in high school, depending on the season.

She opened up about how she abused alcohol during her sophomore year of college and gained unhealthy weight. At her heaviest, she weighed 215 pounds.

Logsdon lost more than 90 pounds in two years after overhauling her diet and exercise routine. She weighed 117 pounds when she competed in a bodybuilding competition earlier this year.

“I owed it to myself, so I did it for myself,” she wrote of her weight loss on Instagram.