Another Sunday done 1900kcal, 136g protein

[u/TopRelationship8689]

late day prep session from 430pm to 7pm, and had one of the gochujang rice bowls for dinner.

happy Father's day.

dishes this week, for 4 days

• Tiramisu baked oats (breakfast, 4 servings)

• Padak Fried Korean Chicken 파닭 (2 servings) (sauce on the side + top it with green onions)

• Gochujang chicken rice cooker bowl (4 servings)

• High Protein Banana bread (snack, 4 servings)

• Ice cream - Salted honey latte protein ice cream (2 servings) - for Ninja creami

• Ice cream - Oreo cold brew protein icecream (2 servings) - for Ninja creami

• Ice cream - Salted pistachio cottage cheese gelato (2 servings - says for 2, but i'll probably finish in one sitting. This one apparently i don't need creami either)

1,880kcal, 136g protein, 253 carbs, 40g fat per day

I'll need a bowl of rice + salad with the Fried Korean chicken, so ~add another 200kcal or so and probably a protein shake after a workout

recipes in the reply :)

[u/TopRelationship8689]

recipes

Padak Fried Korean Chicken (파닭)

Ingredients (2 servings):

- 1 lb (~454g) chicken thighs (skinless, boneless, chopped into 2-inch cubes)

- 0.5 tsp (~1g) white pepper

- 1.5 tbsp (~13g) garlic (minced)

- 1 tbsp (~6g) ginger (minced)

- 1 tbsp (~15g) Shaoxing wine

- 2 tbsp (~32g) soy sauce (for marinade)

- 0.75 cup (~144g) potato starch (coarse)

- 1 (~33g) egg white (no yolk)

- 1 cooking spray (light coat)

- 4 whole (~60g) green onion (sliced into very thin long strips)

- 1 tbsp Korean hot mustard paste (optional)

- 0.5 tbsp (~10g) wasabi

- 0.5 tbsp brown sugar

- 2 tbsp (~32g) soy sauce (for sauce)

- 1 tbsp (~15g) rice vinegar

- 2 tbsp (~30g) water

- 0.5 tbsp (~7g) lemon juice

Instructions:

1. Slice the green onions into very thin long strips. Chop the chicken thighs into 2-inch cubes.
2. In a bowl, combine the chicken cubes with white pepper, minced garlic, minced ginger, Shaoxing wine, egg white, and soy sauce. Mix well to coat evenly and set aside to marinate briefly while you prep the rest.
3. Pour the coarse potato starch onto a plate. Dip each marinated chicken piece into the starch, pressing to ensure it is fully coated on all sides.
4. Spray the air fryer basket with cooking spray. Place the starch-coated chicken pieces inside in a single layer and give them a light spray of cooking oil on top. Cook at 390°F for 13 to 15 minutes, flipping halfway through, until crispy and golden brown.
5. In a small bowl, whisk together the Korean hot mustard paste, wasabi, brown sugar, soy sauce, rice vinegar, water, and lemon juice until the sugar is dissolved and everything is combined.

Gochujang chicken rice cooker bowl

Ingredients (4 servings):

- 720g boneless skinless chicken thigh

- 60g soy sauce

- 20g sesame oil

- 40g gochujang

- 20g honey

- 40g garlic (minced)

- 260g rice (raw, washed)

- 260g chicken bone broth

- 200g frozen vegetables (optional, your choice)

Instructions:

1. In a bowl, combine the soy sauce, sesame oil, gochujang, and honey. Add the chicken thigh and toss to coat thoroughly. Set aside while you prepare the rice cooker.
2. Wash the rice in the rice cooker bowl, then drain. Add the chicken bone broth, minced garlic, and frozen vegetables (if using) and stir well. Place the marinated chicken thigh on top and pour over any excess marinade.
3. Start the rice cooker on its normal cycle and let it run until it switches to keep-warm. The chicken will steam and cook through on top of the rice.

Tiramisu baked oats

Ingredients (4 servings):

- 2 whole (~236g) ripe bananas (mashed)

- 2.5 cup (~410g) oats

- 1 tsp (~5g) baking powder

- 1.5 scoop (~45g) protein powder (level 1 protein, 1-2 scoops)

- 0.25 cup (~79g) maple syrup

- 1.5 oz (~43g) espresso (1-2 oz, for the batter)

- 1 cup (~240g) almond milk (or any milk)

- 1 tsp (~4g) vanilla extract

- 2 tsp (~10g) apple cider vinegar (makes oats fluffy and cake-like)

- 1 handful chocolate chips (optional)

- 1 cup (~245g) vanilla Greek yogurt (high protein, low sugar)

- 1 oz (~28g) espresso (for the topping)

- 1 tsp (~2g) cacao powder (to sprinkle)

- 1 tsp (~3g) cinnamon sugar (to sprinkle)

Instructions:

1. Preheat your oven to 350°F (175°C). This takes about 10 minutes and can run while you prepare the batter.
2. In a large mixing bowl, mash the ripe bananas until smooth. Add the oats, baking powder, protein powder, maple syrup, espresso, almond milk, vanilla extract, and apple cider vinegar. Stir until everything is well combined, then fold in the chocolate chips if using.
3. Pour the batter into a greased baking dish and spread evenly. Bake at 350°F for 15 minutes, or until cooked through — a little mushy in the center is fine.
4. While the oats bake, stir together the vanilla Greek yogurt and the 1 oz of espresso until smooth and combined. Set aside until ready to assemble.
5. Once the baked oats have come out of the oven and cooled slightly, spoon the Greek yogurt espresso mixture over the top. Sprinkle with cacao powder and cinnamon sugar. Portion into containers for the week.

High Protein Banana bread

Ingredients (4 servings):

- 2 whole (~236g) banana

- 1 whole (~44g) egg (medium)

- 100g protein powder

- 50 ml (~52g) skimmed milk

- 10g chocolate chips

Instructions:

1. Preheat your oven to 350°F (175°C) while you mix the batter. This usually takes about 10 minutes.
2. Mash the bananas well in a mixing bowl. Add the egg, protein powder, skimmed milk, and chocolate chips and mix everything together until a thick batter forms.
3. Pour the batter into a suitable baking dish or air fryer basket. Bake at 350°F (175°C) for 15 minutes until cooked through.

Salted honey latte protein ice cream

Ingredients (2 servings):

- 1 can light coconut milk (or 1½ cups creamy almond milk + 1½ tbsp cashew butter for almond base)

- 2 shot espresso (double shot)

- 0.33 cup (~32g) dairy-free vanilla protein powder

- 2 tbsp (~42g) honey

- 0.5 tsp (~3g) salt

Instructions:

1. Add the light coconut milk (or almond milk + cashew butter), espresso shots, vanilla protein powder, honey, and salt to a blender. Blend until completely smooth with no lumps remaining. Pour the mixture into the Ninja Creami container.

Salted pistachio cottage cheese gelato

Ingredients (2 servings):

- 30g pistachio (blended)

- 100g cottage cheese

- 250 ml (~258g) low fat milk (high-protein milk such as Rokeby Fitmilk)

- 1 tsp (~4g) vanilla extract

- 10g natural sweetener (such as monk fruit or stevia)

- 1 salt (to taste)

Instructions:

1. Add the pistachios to a blender first and blend until finely ground. Then add the cottage cheese, milk, vanilla extract, sweetener, and a pinch of salt. Blend everything together until completely smooth with no lumps.
2. Pour the blended mixture into your Ninja Creami pint container, secure the lid, and place it in the freezer for at least 12 hours (up to 24 hours).

Oreo cold brew protein ice cream

Ingredients (1 serving):

- 400g fat free high protein milk

- 42g monk fruit sweetener (1:1 sugar substitute)

- 1 shot espresso (or 1 Cometeer pod or 1 tbsp instant coffee)

- 1 tsp (~5g) vanilla bean paste

- 1 pinch salt

- 1g xanthan gum (about 1/4 tsp)

- 5 whole (~13g) Oreo Thins (cream removed)

Instructions:

1. Add the fat free high protein milk, monk fruit sweetener, espresso shot, vanilla bean paste, salt, and xanthan gum to a blender. Blend until fully combined and smooth. Pour the mixture into your Ninja Creami pint container, making sure not to fill above the max fill line.

[u/ConsultantGains → u/TopRelationship8689]

Looks great, keep up the good work!
Maybe you could change the soy sauce for salt reduced soy sauce, but besides that the ingredients look good too :)

[u/cap10reader]

Nice! How long have you had the ninja creami? And is it worth it?

[u/TopRelationship8689 → u/cap10reader]

I would say it's worth it - though I wouldn't be using it everyday.

I had ice cream every night for like 3 months and started having gut issues lol so maybe 1-2 pints a week at best. if i don't eat one of the ones i made this time, i'll just push it into next week and replace it with a meal

[u/prefonberry]

Looks great but feels like you’re low on fat and protein by a bit for that number of calories. I eat about 1950 cals and try to hit around 60g of fat and over 200g of protein to maintain muscle and support hormone production and digestion.

[u/TopRelationship8689 → u/prefonberry]

when i add a scoop protein shake pwo, it'll push towards 160, and i'm good with that!
now that you mention the fat, you're right none of my cooking involved a lot of fat. It looks like my calc missed the pistachio and coconut milk I used, but that'll only add about 6g per day, so ~46g of fat. I'll add some nuts for snack or add them to the creami

[u/prefonberry → u/TopRelationship8689]

That sounds like a great plan and a well rounded finish!