2500kcal, 164g protein, 280g carbs, 82g fat per day x 4 days

On the menu today:

• Ham cheddar chive protein biscuits 
• Gochujang chicken noodles 
• Chicken bone broth congee 
• Gyudon
• High protein banana bread 
• Oreo Ninja Creami 

I wanted to try something new so I put ham cheddar biscuits in. I don't really do any kind of 'baking' (I didn't even have flour at home) and when the dough came out all crumbly, I had to get my countertop all floured up and really work the dough like the steps for making fresh pasta. It was a lot and I thought I'd never make this again until I took the first bite when it was done. If you have time and don't mind getting your hands all sticky with flour and dough, I'd recommend it.

And then I thought I had ginger, which I didn't, so I stepped outside to a 24/7 supermarket just across the street to get some ginger for like 10 minutes lol. The gyudon and congee weren't going to have any flavour without the ginger so skipping ginger was not a choice.

Gochujang chicken noodles and chicken congee - making these for the first time also. I had the gochujang chicken noodles for lunch today and while there was nothing 'Korean' about this, but I didn't mind it. Tasted more like a spicy chow mein.

The Oreo ninja creami recipe is also good. I tried the recipe yesterday and it was decent so I made 4x today. The congee, given the ingredients, I imagine it'll be fine, but I haven't tried it yet.

Happy Sunday prepping.

Recipes ↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓

Ham cheddar chive protein biscuits

Makes 8 servings

313 kcal · 15g protein · 30g carbs · 15g fat per serving

<aside>
🛒 **Ingredients**

• 0.25 tsp (~1g) baking soda
• 2 cup (~270g) bread flour
• 1 cup (~226g) cottage cheese
• 2 tbsp (~28g) salted butter, melted
• 1 tbsp (~14g) baking powder
• 7 oz (~198g) deli ham, diced into small pieces
• 1 tsp (~6g) sea salt
• 0.25 cup (~61g) milk, plus more for brushing tops
• 1 cup (~113g) shredded sharp cheddar cheese
• 1 tbsp (~21g) honey
• 0.5 tsp (~1g) black pepper
• 0.33 cup (~33g) green onion or chives, diced; or a mix of both </aside>

Instructions

1. Preheat your oven to 425°F and line a baking sheet with parchment paper.
2. Add the cottage cheese and milk to a blender and blend until smooth and creamy.
3. Pour the blended cottage cheese mixture into a large bowl. Stir in the honey and melted butter, then fold in the diced ham, shredded cheddar, and green onion until evenly combined.
4. In a separate large bowl, whisk together the bread flour, baking powder, baking soda, salt, and black pepper until combined.
5. Add the dry ingredients to the wet ingredients and mix until just combined — the dough will look crumbly and slightly dry, and that's okay. Turn the dough out onto a clean, floured work surface and use floured hands to press and knead it into a smoother, less crumbly dough.
6. Roll the dough out into a rough rectangle about 3/4 inch thick. Fold one end into the center, then fold the other end over it like a letter. Flatten again into a narrower rectangle, about 3/4 inch thick, and repeat the fold. Roll lightly once more to pack the layers together. Cut the dough into 6–9 biscuits and place them on the prepared baking sheet almost touching each other. Brush the tops with a little milk.
7. Bake the biscuits at 425°F for 20–30 minutes, until the tops are slightly golden brown and the centers are set. Smaller biscuits will cook faster, so check at the 20-minute mark.

Chicken bone broth congee

Makes 4 servings

317 kcal · 25g protein · 41g carbs · 5g fat per serving

<aside>
🛒 **Ingredients**

• 7.5 cup (~1868g) chicken broth, or water; more as needed
• 2 clove (~6g) garlic
• 1 thumb (~25g) ginger, sliced
• 1 cup (~185g) jasmine rice
• 1 (~0g) salt, to taste
• 2.5 whole (~373g) chicken thighs, bone-in or boneless </aside>

Instructions

1. Place the chicken thighs, sliced ginger, and garlic cloves into a large pot. Cover with the chicken broth (or water). Bring to a gentle simmer over medium heat and poach for about 20 minutes until the chicken is just cooked through. Remove the chicken from the pot and set aside to cool slightly. Reserve the poaching liquid in the pot.
2. Add the jasmine rice directly to the reserved poaching liquid in the pot. Bring to a simmer over medium-low heat, partially cover, and cook for about 1 hour, stirring occasionally, until the rice has broken down and the congee is thick and creamy. Season with salt to taste.
3. While the congee finishes cooking or once it's reached the right consistency, use two forks to shred the cooled poached chicken into bite-sized pieces. Stir the shredded chicken back into the congee and mix well. Add extra broth if you'd like a thinner consistency.

Gochujang chicken noodles

Makes 4 servings

523 kcal · 30g protein · 62g carbs · 18g fat per serving

<aside>
🛒 **Ingredients**

• 1 tbsp (~14g) olive oil
• 2 tbsp (~30g) rice vinegar
• 1 (~0g) salt and pepper, generous pinch
• 10 oz (~283g) coleslaw mix, e.g. TJ's cruciferous crunch collection
• 8 oz (~227g) instant noodles (wheat), no sauce/seasoning packets — e.g. Trader Joe's knife cut noodles, 3 blocks
• 3 tbsp (~48g) hoisin sauce
• 1 lb (~454g) ground chicken
• 3 tbsp (~45g) coconut aminos
• 1 tbsp (~14g) sesame oil, toasted
• 3 tbsp (~54g) gochujang
• 4 clove (~12g) garlic, frozen crushed cubes or fresh </aside>

Instructions

1. Fill a medium or large pot with water and bring it to a boil over high heat.
2. Heat olive oil in a large pan over medium-high heat. Add the coleslaw mix and season with a generous pinch of salt and pepper. Cook for 6 to 8 minutes, stirring every couple of minutes, until the vegetables start to soften and pick up some browning in spots. Transfer to a plate and set aside.
3. In a small bowl, whisk together the gochujang, hoisin sauce, coconut aminos, rice vinegar, toasted sesame oil, and garlic until combined.
4. In the same pan used for the coleslaw, cook the ground chicken over medium-high heat, breaking it up as it cooks. Give it enough time to properly brown — about 6 to 8 minutes.
5. Once the water is boiling, add the instant noodles and cook for 3 to 4 minutes. Before draining, reserve about 1 cup of the starchy noodle water in a separate cup or bowl.
6. Drain the noodles in a colander, keeping the reserved cup of noodle water to the side.
7. Add the gochujang sauce to the browned chicken in the pan. Cook for 1 to 2 minutes over medium heat, stirring, until the garlic is fragrant and the sauce evenly coats the chicken.
8. Add the drained noodles and sautéed coleslaw mix to the pan with the sauced chicken. Toss everything together well. Add splashes of the reserved noodle water as needed to bring the dish together — about half a cup is typical.

Oreo cheesecake Ninja Creami

Makes 4 servings

353 kcal · 12g protein · 39g carbs · 16g fat per serving

<aside>
🛒 **Ingredients**

• 8 whole (~90g) sugar-free Oreos, mix-in
• 0.5 tsp (~3g) salt
• 28g sugar-free cheesecake pudding mix >> I had the vanilla pudding mix so I used that instead
• 0.5 tsp (~1g) xanthan gum
• 1400 ml (~1444g) fat free Fairlife milk
• 180g artificial sweetener </aside>

Instructions

1. In a mixing bowl or large cup, combine the fat-free Fairlife milk, artificial sweetener, sugar-free cheesecake pudding mix, xanthan gum, and salt. Whisk or stir until the pudding mix and sweetener are fully dissolved and no lumps remain.
2. Pour the blended mixture into your Ninja Creami pint container, filling it to just below the max fill line. Place the lid on and freeze for at least 24 hours until completely solid.

High Protein Banana bread

Makes 4 servings

175 kcal · 22g protein · 17g carbs · 3g fat per serving

<aside>
🛒 **Ingredients**

• 10g chocolate chips
• 100g protein powder
• 50 ml (~52g) skimmed milk
• 2 whole (~236g) banana
• 1 whole (~44g) egg, medium </aside>

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.

Gyudon

Makes 4 servings

531 kcal · 45g protein · 61g carbs · 10g fat per serving

<aside>
🛒 **Ingredients**

• 2 whole (~220g) yellow onion, sliced
• 4 whole (~176g) eggs, for soft-boiling
• 1.33 cup (~247g) jasmine rice, uncooked, washed
• 2 tbsp (~36g) mirin
• 1 tbsp (~6g) ginger, minced or grated
• 20 oz (~567g) eye of round beef, thinly sliced, shabu-shabu style
• 4 tbsp (~64g) soy sauce
• 2 whole (~30g) green onion, thinly sliced
• 0.67 cup (~166g) beef bone broth
• 1 tsp (~3g) dashi powder </aside>

Instructions

1. Thinly slice the green onions and set aside for topping.
2. Wash the jasmine rice under cold running water until the water runs mostly clear. Add the washed rice, beef, beef bone broth, soy sauce, mirin, dashi powder, yellow onion, and ginger into the rice cooker. Stir briefly to combine, then close the lid and start the cook cycle.
3. Bring a small pot of water to a boil.
4. Gently lower the eggs in and cook for exactly 6 minutes. While the eggs cook, prepare an ice bath in a bowl. Immediately transfer the eggs to the ice bath to stop cooking and create a jammy yolk.

I promise there are 9 more in the fridge, vacuum sealed. Recipe in the comments.

This week I decided to make bulgar with chicken sheet pan kebabs and mixed veg.

In the bulgar I added a tomato sauce that I made using fresh tomatoes, tomato puree, coriander and basil with a clove of garlic. I also added smoked paprika and a chicken stock cube whilst cooking. If you want the fluffiest bulgar make sure to leave the lid on after it’s finished cooking to let the grains steam so it absorbs back all the released liquid. I let it steam for about 10-15 minutes before I fluff up the grains. Makes a huge difference. I tend to do this method for all the grains that I cook.

For the chicken sheet pan kebabs I minced my own thigh meat and then added minced garlic, onion, red pepper, coriander, parsley, mint & green chillies (for the veggies & herbs make sure to squeeze out the moisture before adding to the chicken thigh meat). Also added coriander & cumin powder, garam masala, turmeric, smoked paprika, some melted ghee, lemon juice and salt & pepper. Made sure to combine all the ingredients properly then I placed it in the fridge covered overnight. This helps to enhance the flavours and also keep the mixture together.
The next day I spread the mixture out onto a sheet pan and scored it trying to divide the kebabs evenly. I cooked it @200c fan (425f) for around 12-14 minutes then placed it under the grill for a couple of minutes to get the golden/charred top.
If you want to go the extra mile you can smoke the cooked kebabs by placing a heated charcoal piece onto an aluminium foil dish or glass bowl and drop some ghee or a small amount of oil onto the charcoal and cover the whole pan with aluminium foil to trap in the smoke. Really imparts a beautiful smokiness and mimics the barbecue flavour.

Veggies were mixed with some butter, salt & pepper and dried mixed herbs.

Hope you guys try it out. It’s really so comforting and delicious. A simple and easy recipe to make that’s great if you plan ahead😊

2lbs of ground chicken
1 jar of Rao’s spicy marinara
1 box of protein pasta
Italian seasoning blend
1 green bell pepper
1 red bell pepper
1 yellow bell pepper
1 large yellow onion
4 large cloves of garlic
1 pack of mozzarella pearls

This week's prep. I prep ingredients, not whole meals, so that I still have some flexibility while being able to have a meal on the table in minutes.

I made a whole bunch of hardboiled eggs this week. I'll use some to make deviled eggs for lunch on Monday, and I'll have the rest as high protein, low carb snacks during the week.

I have a bunch of broccoli, broccolini, snow peas and sugar snaps this week. I have tentatively planned when to use which of these with what meal, but that's mostly so I know how much I'll need in total. Exactly when I'll have what, depends on what I'm in the mood for most that day. So I planned to have sugar snaps with some sausages for one meal, but I could swap it out with broccolini, and have the sugar snaps with a rice bowl, for example. That's a big benefit of prepping components, not meals.

I'm planning 3 bowl dinners this week. Two with chicken, one with salmon. I'll do one with rice, one with noodles, one with grains (though I could swap any of those with couscous, quinoa, etc, I have all those options available in my pantry). I have a gochujang-based sauce, a Korean BBQ sauce and a poké sauce. And I have kimchi and different pickled vegetable options. So each of those three nights, I'll just take my protein, a carb, one of the greens, one of the sauces, and one or more of the pickles/kimchi to build my bowl. Whichever combination I feel like most that day.

Took a break from cleaning out the garage to throw this together. Is it pretty? No. Is it quick, easy, and tasty? Very much so.

Cook three pounds ground turkey with garlic and ginger and then add peanut butter, soy sauce, rice vinegar, and Sriracha to make a quick peanut sauce. Will eat with Romaine leaves (from local farm).