A fitness coach who lost 90 pounds and became a bodybuilder has revealed her go-to lunch that has 40 grams of protein and costs just $2 per serving.
Emma Logsdon, 23, has more than 131,000 followers on TikTok, where she opens up about her fitness journey after struggling with her weight for most of her adolescence.
The content creator, who uses the handle @emlogsdon.fit, recently went viral after demonstrating how to make the inexpensive and filling meal that she eats daily.
‘This is my go-to daily lunch that literally takes less than two minutes to make, has 40 grams of protein, and also costs less than $2 to make,’ she said. ‘You can’t even go to a fast-food restaurant and get a meal for $2.’
Fitness coach Emma Logsdon, 23, went viral on TikTok after sharing her go-to lunch, which has 40 grams of protein and costs just $2 per serving
The content creator lost 90 pounds in two years after overhauling her diet and exercise routine
Logsdon noted that her lunch requires some meal prepping beforehand, but she insisted that it was worth it.
She first advised getting a large microwave-safe bowl and placing it on a food scale to ensure you are adding the right amount of each ingredient.
The fitness guru began with 110 grams 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 it ready in my fridge,’ she explained. ‘Whenever I need to make a meal, all I got to do is put it in a bowl and pop it in the microwave and it’s ready to go.’
Logsdon then added 81 grams of cooked green beans, saying the entire bag costs her less than $2 and has four servings in it.
She said that whenever she runs out of green beans, she will pop a bag in the microwave and then put it back in the refrigerator.
‘Now are going to add [four ounces of] our pre-made chicken,’ she continued. ‘Literally all you have to do is get a chicken breasts, snip it into little bits, season how you want, and then throw it in the air fryer.’
Logsdon admitted that it can be difficult to find a ‘good deal’ on meat, but she has learned to become a strategic shopper and paid just $2.30 a pound for her chicken.
Logsdon began 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 mixture with four ounces of seasoned chicken she cooked in her air fryer before throwing it in the microwave to heat it up
‘I scout out when Sam’s Club, Walmart, [and] Kroger are doing their discount sales on their meat,’ she explained. ‘I will stock up then and just throw it all in the freezer.
‘That way I am not spending a stupid amount of money on chicken every single week. I get it whenever it’s the cheapest.’
The bodybuilder said she makes her chicken every two to three days so she always has protein on hand.
To finish her lunch, placed her bowl of chicken, rice, and green beans in the microwave for a minute to heat.
‘The last thing I add is a little mashed avocado cup. I get these from Sam’s Club,’ she said. ‘I do this because I’m lazy. If you want to save even more money, just find avocados on sale.’
Logsdon concluded that her healthy lunch has 472 calories, 48 grams of carbohydrates, 13 grams of fat, and 40 grams of protein — and costs just $1.70 to make.
The video has been viewed more than 900,000 times and has received nearly 200 comments since it was posted on October 10.
Many people were fans of the budget meal, although some were confused as to how it totaled 40 grams of protein.
Logsdon completed the dish by adding a cup of mashed avocado for some flavor and healthy fat. The entire meal has 472 calories
Logsdon struggled with her weight as a child and was diagnosed with hypothyroidism. She was put on a low-carb diet and lost 60 pounds, but she eventually gained all the weight back
Logsdon said she started abusing alcohol 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 can’t believe finally a video without Greek yogurt or cottage cheese. I can do this. Love all ingredients. Thank you, one person responded.
‘I love a dairy-free and healthy option! Thanks!’ another added.
‘How’s it 40 grams of protein? Is that all from the chicken?’ someone else asked.
Logsdon explained that the chicken has roughly 35 grams of protein, while the rice has 3 grams and the avocado and green beans have 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 10 years old.
She was diagnosed with hypothyroidism and put on a low-carb keto diet that led her to lose 60 pounds but also develop an eating disorder.
Logsdon said she gained all the weight back and fluctuated between 160 and 175 pounds in high school, depending on the season.
She shared how she was abusing alcohol during her sophomore year of college and gained an unhealthy amount of 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.
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