The first week of 2020

As I mentioned, I love food. If I could just eat all my calories, I’d gladly do that. But I have some fat loss goals in mind for now, and so I have to stick with a less than ideal plan. Currently, my split is 30% from protein, and I consume higher calories on days that I work out.

I can’t stick with the same format every day. Somehow, I manage to drink my breakfast for now. You’ll see that somedays my meals are lighter and snacks more calorie-dense, and on other days you’ll see more balanced meals and light snacks. For the most part, I try to include at least one meal I absolutely love and try to fit in the rest to hit my macros. The goals I have in my mind are the following –

  1. Hit my macros with the meal plan
  2. Keep the meals flexible enough so that we can easily add in calories to meals (extra rice, protein or veggies)
  3. The meals should be reasonable for a mostly toothless toddler
  4. It needs to have variety *rolls eyes*

 

Here’s my plan for the week.

Breakfast Lunch Dinner Snacks!
Saturday Gorilla milk Grilled cheese sandwich, salad Green bean sambar, Greek Yogurt Snacking cheese, Apple, Quest Smores protein bar
511 Cals                (44 C, 63.5 P, 9 F) 504 Cals                    (39 C, 16 P, 32 F) 540 Cals                          (88 C, 36.5 P, 6.5 F) 355 Cals                 (47.5 C, 26.5 P, 16.5 F)
Sunday Fried eggs with za’atar and buttered toast Sauteed Burmese shan tofu in Mediterranean spices Sauteed tofu with vegetables Gorilla milk, snacking cheese
238 Cals                  (19 C, 15 P, 11.5 F) 282 Cals                  (36 C, 12 P, 11 F) 262 Cals                     (2.5 C, 22.5 P, 18.5 F) 973 Cals                        (96 C, 101 P, 26 F)
Monday Gorilla milk Teriyaki tempeh with broccoli Grain bowl with Israeli couscous, roasted zucchini, carrots, onions, bell peppers, and greek yogurt Quest protein bar, grapes, eggs, and toast
511 Cals                (44 C, 63.5 P, 9 F) 375 Cals                 (36 C, 27 P, 13.5 F) 351 Cals                           (56.5 C, 18.5 P, 7 F) 528.5 Cals                    (41 C, 36 P, 24.5 F)
Tuesday Gorilla milk Teriyaki tempeh with broccoli Quesadilla with beans and Monterey/cheddar mix Apple, Quest protein bar, Snacking Cheese, Butter and raspberry sandwich
511 Cals                (44 C, 63.5 P, 9 F) 375 Cals                 (36 C, 27 P, 13.5 F) 504 Cals                      (61 C, 28 P, 16.5 F) 616 Cals                 (79.5 C, 29.5 P, 20 F)
Wednesday Gorilla milk Grain bowl with Israeli couscous, roasted zucchini, carrots, onions, bell peppers, and greek yogurt Light deviled eggs (3 per head), arugula salad Grilled cheese sandwich, Quest protein bar, apple, cherries
511 Cals                (44 C, 63.5 P, 9 F) 351 Cals              (56.5 C, 18.5 P, 7 F) 255 Cals                      (2.5 C, 22 P, 17.5 F) 809 Cals                        (117.5 C, 42 P, 19 F)
Thursday Gorilla milk Egg curry with homemade chapati Quesadilla with beans and Monterey/cheddar mix Quest Protein Bar, Apple
511 Cals                (44 C, 63.5 P, 9 F) 631 Cals                (63.5 C, 36.5 P, 26 F) 504 Cals                (61 C, 28 P, 16.5 F) 285 Cals                        (47 C, 21.5 P, 7.5 F)
Friday Gorilla milk Eat out! Cauliflower sabzi and homemade chapati and greek yogurt
511 Cals                (44 C, 63.5 P, 9 F) Keep Cals less than 785, decide on snacks accordingly 515 Cals                         (80.5 C, 34.5 P, 7.5 F) TBD

 

Notes:

I love gorilla milk at my gym. I don’t know the ratios they use, and so I make up my own that fit my diet. But essentially, it has chocolate/cocoa, peanut butter, some kind of milk, protein powder (i like unflavored whey isolate), a banana.

My recipe –

1 cup of unsweetened coconut milk, 1 scoop of Unflavored IsoPure Protein powder,           1 tbsp Rodelle baking chocolate, 1 tbsp chunky peanut butter, 1 banana, ice.

Alternately, when I need higher protein,

1.5 cup of Fat-Free Fairlife milk, 1.5 scoops of Unflavored IsoPure Protein powder,               1 tbsp Rodelle baking chocolate, 1 tbsp chunky peanut butter, 1 banana, ice.

Chapatis made from Indian Aashirward atta (whole wheat flour) turn out very well without any added oil.

Sambar is a south Indian staple and soul-satisfying for many. It has toor dal (lentil), vegetables, tamarind paste, sambar powder, and a whole lot of deliciousness.

Quest bars provide a good dosage of protein, but also have artificial sugars which may not be the best thing. But other bars introduce a whole lot more carbs and/or fat. So this is a good option to consider.

I love grain bowls! I cut up a ton of vegetables and get my sheet pans lined with parchment paper. I use a low amount of oil – about 1 tsp for 3-4 cups of vegetables and massage them with my hands. If not, I’d need a lot more. I usually sprinkle salt (and za’atar/mixture of herbs I feel like adding if my baby isn’t eating them). Toss them in a preheated 425-degree oven for 20-25 mins (depends on the size of the vegetables). Keeping the vegetables as uniform as possible in size ensures they all get cooked and ready in the same amount of time. I serve them with some “hearty” grains – basically, any grain that’s large enough, and has a nice bite to it. Grains I favor for the bowls – pearled barley, farro, Israeli couscous. I’m not a big fan of heavy dressing. I usually blend greek yogurt with herbs and thin it down. Sometimes I use hummus, Indian chutneys. If you are feeling up to it, add some more dimension to the bowl with something crispy like roasted chickpeas/a few thin baked tortilla strips/quick pickled onions. The beauty of a grain bowl is that you can use any flavor profile you like with it. You can do a whole week of grain bowls and travel around the world with it (read different flavor profiles each day!)

My weekday quesadillas are really, really simple. I only have 3 ingredients – tortilla, cheese blend, refried beans. I use salsa and sauces to make it more interesting.

Burmese Shan Tofu was an interesting choice. I used this recipe – https://www.deliciouseveryday.com/burmese-chickpea-tofu-recipe/ and it worked beautifully. I was not a big fan of the texture. But it’s something to experiment with in the future. I sauteed it and added a little spice.

My absolute favorite in this week’s menu is fried eggs with za’atar. I love the texture of fried eggs, and it’s heavenly with a generous sprinkle of za’atar on top. Give it a try sometime.

Tempeh was fun to consume. It has a slightly bitter taste, but it’s the nice kind of bitter. I used this recipe https://www.eatingbirdfood.com/teriyaki-tempeh-and-broccoli/ and reduced the amount of oil to fry tempeh in half. I also used Sky Valley teriyaki sauce and the calories were about half of what the recipe uses.

4 thoughts on “The first week of 2020”

  1. Thanks for sharing your plan, Myth! I love the level of detail you’ve gone into. It gives me some meal ideas as well! Would you mind sharing what kind/quantity of workout you do? It’ll be helpful to understand the correlation between the food plan and exercise. Good stuff! I’ll be back to read more 🙂

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  2. Thank you so much, Urmi! I workout mostly 5 days a week (1 hr each). I try to get a good mix of weight training and other movements. These days, I take 2 sessions with a personal trainer who creates customized workouts to build strength and some high-intensity workout. Other days I attend a class that utilizes rowing, elliptical machines and strength training. The other class I attend is focused on building strength (read barbells, kettlebells), agility (ViPR, weighted balls) and generally boosts metabolism. The basic idea is to avoid working the same group of muscles day after day. Classes work well for me as I don’t need to plan and it surprises my body. On avg, I burn 600-700 calories in a class.
    My current calories are roughly 1800 on days that I rest, and 2000 on days that I workout. I’ll have to tweak it as and when I lose more weight or see stagnation in my progress.

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