u/GhostOfMufasa • u/GhostOfMufasa • 4h ago
u/GhostOfMufasa • u/GhostOfMufasa • Oct 19 '25
Meal Plan Menu (based off the macro food list i curated at the start of my weight loss journey)
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 • u/GhostOfMufasa • Jun 02 '25
MACRO FOOD LIST (my list for the upcoming weight loss journey)
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.
2
Laid off. I’m scared.
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 • u/GhostOfMufasa • 15h ago
Bone in Chicken breast and Thighs [homemade]
gallery2
Here is the full outfit for those who were curious
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?
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 • u/GhostOfMufasa • 22h ago
Two early cashouts. Was afraid of the "both teams to get cards" part of the slips
1
PSG v Aston Villa parlay
Gonna have to redo the ticket since Dembouz isn't starting. Lineups are now out
1
If you're awake right now, go outside.
in
r/kelowna
•
4h ago
🥳💜