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