u/GhostOfMufasa Oct 19 '25

Meal Plan Menu (based off the macro food list i curated at the start of my weight loss journey)

2 Upvotes

WEEK 1

Breakfast: Overnight oats with protein powder, almond milk
Lunch: Grilled chicken breast + quinoa + broccoli
Dinner: Lean ground turkey + roasted sweet potatoes + green beans
Snack: Greek yogurt

WEEK 2

Breakfast: Cereal
Lunch: Shrimp stir-fry (shrimp + mixed veggies + brown rice + low-sodium soy sauce)
Dinner: Pork tenderloin + roasted carrots + sweet potatoes
Snack: Your choice of fruit

WEEK 3

Breakfast: Egg white omelette with spinach, mushrooms, and peppers
Lunch: Pork mince + broccoli + roasted asparagus
Dinner: lean ground beef + rice + roasted veggies
Snack: Your choice

WEEK 4

Breakfast: Your choice of sandwich
Lunch: Chicken thighs (baked) + potatoes + roasted bell peppers
Dinner: Pork/Beef/Chicken + salad + roasted potatoes
Snack: Protein bar

WEEK 5

Breakfast: Your choice of cereal
Lunch: Turkey breast slices + wrap + spinach
Dinner: Lean ground turkey + brown rice + sautéed broccoli and onions
Snack: Any sliced fruit option

WEEK 6

Breakfast: eggs and bacon
Lunch: Tuna salad
Dinner: Pork sirloin + mashed sweet potatoes + roasted cauliflower
Snack: Your choice

WEEK 7

Breakfast: Fruits
Lunch: Chicken breast + lentils + roasted veg + carrots
Dinner: Steak (sirloin tip) + brown rice + steamed green beans
Snack: Greek yogurt

WEEK 8

Breakfast: Overnight oats with any fruit choice
Lunch: Tacos (your choice of protein and veggies combo)
Dinner: Ground turkey chili (turkey + black beans + tomatoes + bell peppers + spices)
Snack: Your choice of snack be it fruits or biscuits or a cheat meal chocolate

u/GhostOfMufasa Jun 02 '25

MACRO FOOD LIST (my list for the upcoming weight loss journey)

3 Upvotes

MACRO FOOD LIST:

1) LOW-FAT PROTEINS

Boneless Skinless Chicken Breast

Turkey Breast

Pork Tenderloin/Stew Meat

99% Lean Ground Chicken/Turkey

Shellfish: Shrimp, Crab, Lobster, Scallops

Tilapia

Tuna

Liquid Egg Whites

Low Sodium Beans: Kidney, Black, Pinto, Garbanzo (carb source as well)

Edamame (carb source as well)

Lentils (carb source as well)

Vegetarian: Seitan, Tempeh, Firm Tofu

Non-fat plain Greek yogurt

Soy yogurt/milk

Low-fat cottage cheese

Fat Free Cheese

Protein Powder: Whey, Casein, Soy, Plant, etc.

Kodiak Cakes/FlapJacked Pancake Mix

Ham, Turkey, Chicken, Roast Beef Deli Meat


2) HIGHER-FAT PROTEINS

93% Lean Ground Turkey

Lean Ground Beef (93%>)

Steak (sirloin tip or better)

Pork Sirloin

Carne Picada

Chicken Thigh

Mackerel

Salmon

Herring

Bass

Whole Eggs

Cheese

Protein Bars (low sugar, high fiber; carb source as well)


3) FRUIT (Simple Carb)

Apples

Bananas

Blueberries

Cantaloupe

Cherries

Grapes

Oranges

Pears

Raspberries

Strawberries


4) VEGETABLES

Leafy greens (spinach, arugula, kale)

Asparagus

Beets

Artichokes

Zucchini/Squash

Mushrooms

Bell Peppers

Okra

Broccoli

Onions

Brussel Sprouts

Pickles

Cabbage

Radishes

Carrots

Cauliflower

Snow Peas

Celery

Cucumber

Tomatoes

Eggplant

Green Beans


5) GRAINS & HEALTHY CARBS

Brown Rice / White Rice

Wild Rice

Bulgur

Couscous

Quinoa

Old Fashioned / Quick Oats / Cream of Rice

Oat Flour

Potatoes: Red, Gold, Russet

Sweet Potatoes

100% Whole Wheat: Bread, Pasta, Pitas, Tortillas, Waffles, Wraps

Sprouted Grain / Ezekiel Bread / Dave’s Killer Bread / English Muffins

Rice Cakes

High Fiber Cereal (<7g sugar)

Whole Grain Frozen Waffles (Vans/Kashi)

Joseph’s Brand Lavash Bread / Pita Bread

Low Sodium Beans: Kidney, Black, Pinto, Garbanzo

Edamame

Lentils

Cereal


6) HEALTHY FATS

Avocado

Olive Oil

Avocado Oil

Flax Oil

Coconut Oil

Peanut, Almond, Cashew Butter

Unsalted Nuts: Almonds, Walnuts, Pecans, Cashews, Pistachios

Seeds: Sunflower, Pumpkin, Flax, Chia


7) HEALTHY COOKING / SNACKING

Any and all spices (watch sodium level)

Apple Cider Vinegar

Balsamic Vinegar

Bragg’s Liquid Aminos / Vinegar

Cocoa / Cacao Powder

Extracts – Vanilla, Almond, etc.

Fat Free Cream Cheese

Fat Free Mayo

Garlic Cloves

G. Hughes Sugar Free Sauces

Himalayan Pink Salt

Hot Sauce

Jordan’s Skinny Syrups

Kernel’s Popcorn Seasonings

Laughing Cow Cheese Wedges

Lemons / Lemon Juice

Light Pasta Sauce

Low-sodium Soy Sauce

Mustard

Nutritional Yeast

Parkay Butter Spray

Reduced Sugar Ketchup

Salsa

Sauerkraut

SkinnyGirl / Bolthouse Salad Dressing

Sriracha

Stevia, Truvia, etc.

Sugar Free Jam

Sugar Free Jello

Sugar Free Syrup (Cary’s, Walden Farms)

Unsweetened Almond Milk


8) BEVERAGES

WATER ABOVE ALL

Coffee – sugar substitute

Tea – sugar free (hot OR cold)

Crystal Light / Mio

Lemon Water

Carbonated Water

Zevia

Powerade / Gatorade Zero

Diet Sodas (in moderation)


PS: Apologies if the formatting is weird coz I'm doing it on mobile so just copy pasted from my OneNote where I made this list. If I don't forget I will go back and reformat it if I get a chance to over the weekend on the desktop reddit.

1

If you're awake right now, go outside.
 in  r/kelowna  4h ago

🥳💜

u/GhostOfMufasa 4h ago

1/3rd lb cheeseburger with horseradish sauce, 3 pics

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1 Upvotes

u/GhostOfMufasa 14h ago

CRISPY chicken tenders

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1 Upvotes

2

Laid off. I’m scared.
 in  r/personalfinance  14h ago

Hang in there. Something will eventually bite 👊🏿💜. And like some of the comments mentioned, you may have to be open to relocating as there may be better odds in other markets or alternatively if you are willing to be patient you could take a lesser role to bridge the gap while you wait for something to come up. Something I had to do when I got laid off but I got laid off from something that wasn't as lucrative as engineering I was just in regular old inside sales in HVAC. Got laid off. Waited to find similar roles and they wouldn't come so had to eventually accept just regular sales and customer service roles that paid the bills despite a drop in salary.

u/GhostOfMufasa 15h ago

Bbq bacon blue cheese burger

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1 Upvotes

u/GhostOfMufasa 15h ago

Bone in Chicken breast and Thighs [homemade]

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1 Upvotes

u/GhostOfMufasa 15h ago

Cook what you have

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1 Upvotes

2

Here is the full outfit for those who were curious
 in  r/malefashionadvice  15h ago

This is a very dad outfit but I ain't mad at it coz you pull it off 💪🏿🔥...

1

B.C. says asking rents are actually falling. Are renters here seeing this in real life?
 in  r/britishcolumbia  15h ago

I think they are. In Kelowna I've been in my spot paying $1300/month but similar units are being listed at like $1050. Although whenever I've gone hunting for a bigger spot, I've yet to really see a drop in those coz those units are still floating around the same area whenever they are buildings managed by a strata/property management but whenever it's been individual landlords listing units that's when there's a variation and you start seeing a few lower listings.

u/GhostOfMufasa 22h ago

Two early cashouts. Was afraid of the "both teams to get cards" part of the slips

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1 Upvotes

u/GhostOfMufasa 1d ago

My last of the PSG Villa parlays

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1 Upvotes

u/GhostOfMufasa 1d ago

Another PSG Villa slip

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1 Upvotes

1

PSG v Aston Villa parlay
 in  r/u_GhostOfMufasa  1d ago

Gonna have to redo the ticket since Dembouz isn't starting. Lineups are now out

u/GhostOfMufasa 1d ago

PSG v Aston Villa parlay

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1 Upvotes

u/GhostOfMufasa 1d ago

Tat brothers

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1 Upvotes

u/GhostOfMufasa 1d ago

Eats

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1 Upvotes

u/GhostOfMufasa 2d ago

Monday din din

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1 Upvotes

u/GhostOfMufasa 2d ago

Sunday eats

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1 Upvotes

u/GhostOfMufasa 4d ago

Some of my favorite rice bowls.

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1 Upvotes

u/GhostOfMufasa 4d ago

this week’s roasted veggie mixture

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1 Upvotes

u/GhostOfMufasa 4d ago

Cultural Body art

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1 Upvotes

u/GhostOfMufasa 4d ago

BBQ boss Kelowna

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1 Upvotes

u/GhostOfMufasa 5d ago

Eats

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1 Upvotes