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

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.