Pad Thai lunch & sourdough dinners – week 3

📊 Weekly Meal Prep + Homemade Sourdough – Full Macros Breakdown

Did a full Sunday prep: two sourdough loaves (Pullman + batard) and 12 high-protein lunches. Posting the macro breakdown because a few people asked.

🍞 Sourdough Macros (Pullman + Batard)

Dough formula: 500g flour, 350g water, 150g starter, 25g oil, 25g salt, 30g honey.

Final flour total = 575g (starter included).

Each loaf yields 12–15 slices (macro calc assumes 14 slices).

Per Slice (~14 slices/loaf)

245 kcal

33–35g carbs

5.5g protein

2g fat

🍳 Breakfast

Him

2 scoops protein

10g creatine

250g raspberries

1 banana

= ~425 kcal — 48g protein — 50g carbs — 3g fat

Her

1 scoop protein

5g creatine

250g raspberries

½ banana

= ~253 kcal — 24g protein — 23g carbs — 1.5g fat

🍲 Lunch (per container)

Per person:

150g broccoli, 70g carrots, 1 bell pepper, 35g shrimp

Chicken: 140g for him, 110g for her

Rice noodles: 200g for him, 100g for her

Teriyaki: cooked in full bottle (~350 kcal ÷ 12), plus 40–60g drizzle

Him

≈ 690 kcal — 48g protein — ~60g carbs — 18g fat

Her

≈ 505 kcal — 39g protein — ~35g carbs — 10g fat

🍽 Dinner

Him

2 slices Pullman sourdough

4 eggs

2 slices aged cheddar

1 tomato

≈ 1010 kcal — 49g protein — 66g carbs — 38g fat

Her

1 slice batard

2 eggs

1 slice cheese

1 tomato

≈ 515 kcal — ~24g protein — ~25g carbs — 15g fat

🍨 Snack (each)

250g 2% Greek yogurt + 1 scoop protein

= 266 kcal — 47g protein — 12g carbs — 4g fat

📈 Daily Totals

Him

≈ 2390 kcal — 192g protein — 188g carbs — 63g fat

Her

≈ 1539 kcal — 134g protein — 95g carbs — 30g fat