January 21, 2022
Author: cochrancj
I am an American expat who loves to explore the world through the plate and is always curious to learn more.
January 20, 2022
January 19, 2022
January 18, 2022
January 17, 2022
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 2
The goal: 80g of protein a day; explore this brave new air fryer world.
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
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.
January 16, 2022
January 15, 2022
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
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.
January 14, 2022
Gastography 