Creamy Pasta Bake "Formula"

Start weight 130kg about 290lb. Goal weight 90kg approx 200 lb. Current weight 95kg about 210lb. Macro results: Protein Grams: 163 Fat Grams: 77 Carb Grams: 66 Fiber Grams: 31-42 When all of these macros are added up you get a total of 1612 calories. My macro calculator estimated that your body burns close to 1896 calories each day. This is your TDEE (Total Daily Energy Expenditure).

500g / 1lb pasta (any short or long except risoni/orzo) (Note 1)

1 tbsp salt (for water)

subheading: CREAMY SAUCE (NOTE 2 FOR SUBS):

4 tbsp (60g) butter , unsalted

2 garlic cloves , minced (optional, sub 1 tsp powder)

5 tbsp flour , any (GF option Note 2)

5 cups (1.25 litres) milk , any fat, any type

2 tsp stock / bouillon cube or powder , chicken or veg

¾ cup (75g) parmesan

½ tsp black pepper

subheading: CHOOSE ONE FLAVOURING (OPTIONAL):

1 tsp EACH thyme and parsley , or any other dried herbs

½ tsp EACH mustard, garlic, onion powder

subheading: ADD INS:

8 cups Add Ins - raw or cooked meats, bacon, ham, diced vegetabes (frozen, canned, fresh), canned or fresh fish (Note 3)

subheading: FOR COOKING RAW ADD INS (LIKE RAW CHICKEN, MUSHROOMS, ZUCCHINI):

1 tbsp olive oil

Salt and pepper

subheading: CHEESY TOPPING:

2 cups (200g) cheese , shredded (Note 4)

Directions at recipetineats.com

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