High Protein Meal Planning – Week 2

My plan for this new year is to focus on hitting my protein macro for this new weight first (I’ve found that carbs, fat & calories tend to work themselves out if I’m doing what I need to do here). My old macro was 70g a day; this new macro is 80. I think I can do it while keeping the parts of my current diet that are working for me (light breakfasts namely) if I eat decent portions of something protein rich for lunch and dinner & plan ahead with meaty snacks.

More info on what I’m doing and why.

Week 1

Week 2

The goal: 80g of protein a day; explore this brave new air fryer world.

This is my meal planner – I’m using a combination of Evernote for rough drafts, a Google spreadsheet for protein quick reference, and paper notebook for more detailed recipe writing

Breakfast

M-Sat: Almond yogurt, peanut butter, raspberry jelly and collagen peptides – some days I included pepitas

Sunday: Birthday cupcake flavored Hype Bar

Lunch

Monday: 114g air fried hamburger patty, fried egg, sundried tomato

Tuesday: Leftover meat + veggies in tomato sauce from the weekend

Wednesday: Tuna salad – chili tuna, air fried hard boiled eggs, shallot, Kewpie mayo, cucumber, grainy mustard

Thursday: The second 114g hamburger patty in the pack, fried egg, sundried tomato

Friday: Leftover salmon with sesame snap peas

Saturday: Korean BBQ – beef, a little chicken, custard egg, a couple pieces spicy salmon sushi

Sunday: 6oz sirloin & baked potato from Texas Roadhouse

Dinner

Monday: 150g air fried zaatar chicken, peppers, mushrooms, barbed yogurt sauce, avocado & cherry tomatoes stuffed into a pita

Tuesday: 150g leftover chicken, leftover pepper & mushrooms, a couple Tablespoons hummus, 1/4 of a pita

Wednesday: 200g air fried citrus salmon, snow peas tossed in a little sesame oil

Thursday: 150g leftover chicken, the rest of the hummus, a little mumhmarra

Friday: Delivery keema (1 cup) with most of a parata

Saturday: Was still full from lunch

Sunday: 4 Thai spiced meatballs with tomato chutney

Snacks

Wasn’t hungry for snacks all week

The pic of my air fried chicken pita is dreadful, but it was delicious
Leftovers for the win!
This salmon really turned out well – didn’t properly crisp the skin, but the citrus marinade was 🔥
Another leftovers kind of day
I managed to be fairly well behaved with my delivery Indian – go me. I usually channel the Cookie Monster when Indian is around
Korean BBQ for lunch was a fine idea. I ate a bit too much, but it was really really good.
This bar actually wasn’t terrible – and it wasn’t coated in chocolate. 18g protein from a gas station breakfast I can get behind.

This week, I had a bit of trouble dialing in my breakfast and left lunch to too late to be really hungry for dinner. I like the amount of protein I’m getting with the collagen peptides, but should only do the added pepitas on days I’ve got yoga in the morning.

Next week I need to make sure I’m getting more veggies, and should take care to not eat too few carbs.

Zaatar Chicken Sandwiches

This is a nice and simple sandwich that can be dressed a bunch of ways and has a good mix of protein, fats and carbs. I served these as a stand-alone for dinner and was satisfied.

high protein

This picture is tragic, but I was starving

Zaatar Chicken Sandwiches

150g chicken breast per person, sliced into thin strips

2 Tbsp. zaatar

Salt & pepper

Drizzle chicken with a touch of oil (a teaspoon worth max), toss with spices and air fry 7 minutes, shaking a couple times during cooking.

Whisk together:

1/4 c. yogurt

2 Tbsp. fresh dill, minced

2 Tbsp. fresh parsley, minced

2 Tbsp. lemon juice (more if necessary to add more zing – I started with this amount and kept adding to mask the taste of coconut yogurt)

1 Tbsp. garlic powder (more if necessary)

Salt & pepper

Toppers:

Sliced avocado

Sliced cherry tomatoes

Sautéed mushrooms & bell peppers

Sliced olives

Cucumber strips

Stuff a pita with chicken, top with veggies of your choice & yogurt sauce.

My pita ended up not being able to hold all the chicken I needed to hit my 150g protein macro, so I had a little extra in the side – along with the avocado, which kept leaping out of my sandwich. Delicious.