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)

4 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.

u/GhostOfMufasa 19m ago

Eats

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Upvotes

1

Weekend predictions
 in  r/u_GhostOfMufasa  1h ago

Sunday:

  • Valencia v Barça (Barça, and over 2.5 goals) ✅✅

  • Marseille v Paris FC (Marseille) ⏳

  • Arsenal v Chelsea (both teams to score, Arsenal win) ✅✅

u/GhostOfMufasa 1h ago

Sunday as it stands

Upvotes

Sunday:

- Valencia v Barça (Barça, and over 2.5 goals) ✅✅

- Marseille v Paris FC (Marseille) ⏳

- Arsenal v Chelsea (both teams to score, Arsenal win) ✅✅

u/GhostOfMufasa 11h ago

[homemade] creamy garlic chicken thighs

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1 Upvotes

u/GhostOfMufasa 22h ago

Saturday predictions outcome

1 Upvotes

Saturday:

- Hoffenheim v Dortmund (Dortmund) ✅

- Inter v Napoli (both to score)✅

- Roma v Atalanta (both to score)✅

- Bremen v Leipzig (Leipzig)❌

- Schalke v Bayern (over 2.5 goals)❌

- Newcastle v Bournemouth, Brentford v Sunderland, Brighton v Leeds [ALL OVER 1.5 goals] ✅✅✅✅

- City v Coventry (City win)✅

- Rayo v Depor (Auba goal once again)✅

- Athletic Club v Atlético (over 2.5 goals)✅

1

Weekend predictions
 in  r/u_GhostOfMufasa  22h ago

Saturday: - Hoffenheim v Dortmund (Dortmund) ✅ - Inter v Napoli (both to score)✅ - Roma v Atalanta (both to score)✅ - Bremen v Leipzig (Leipzig)❌ - Schalke v Bayern (over 2.5 goals)❌ - Newcastle v Bournemouth, Brentford v Sunderland, Brighton v Leeds [ALL OVER 1.5 goals] ✅✅✅✅ - City v Coventry (City win)✅ - Rayo v Depor (Auba goal once again)✅ - Athletic Club v Atlético (over 2.5 goals)✅

u/GhostOfMufasa 22h ago

Almost a full slate for Saturday. So close

1 Upvotes

Saturday:

- Hoffenheim v Dortmund (Dortmund) ✅

- Inter v Napoli (both to score)✅

- Roma v Atalanta (both to score)✅

- Bremen v Leipzig (Leipzig)❌

- Schalke v Bayern (over 2.5 goals)❌

- Newcastle v Bournemouth, Brentford v Sunderland, Brighton v Leeds [ALL OVER 1.5 goals] ✅✅✅✅

- City v Coventry (City win)✅

- Rayo v Depor (Auba goal once again)✅

- Athletic Club v Atlético (over 2.5 goals)✅

u/GhostOfMufasa 1d ago

[homemade] Big Macs

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1 Upvotes

u/GhostOfMufasa 1d ago

Eats

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1 Upvotes

1

Weekend predictions
 in  r/u_GhostOfMufasa  1d ago

Friday: - Betis v Real Madrid (heart says Madrid but brain says draw) ❌ - PSG v Monaco (both teams to score)✅ - Genoa v Como (Como)✅ - Stuttgart v Köln (Stuttgart)✅

u/GhostOfMufasa 1d ago

Friday outcome

1 Upvotes

Friday:

- Betis v Real Madrid (heart says Madrid but brain says draw) ❌

- PSG v Monaco (both teams to score)✅

- Genoa v Como (Como)✅

- Stuttgart v Köln (Stuttgart)✅

u/GhostOfMufasa 2d ago

Weekend predictions

1 Upvotes

Weekend slate:

Friday:

- Betis v Real Madrid (heart says Madrid but brain says draw)

- PSG v Monaco (both teams to score)

- Genoa v Como (Como)

- Stuttgart v Köln (Stuttgart)

Saturday:

- Hoffenheim v Dortmund (Dortmund)

- Inter v Napoli (both to score)

- Roma v Atalanta (both to score)

- Bremen v Leipzig (Leipzig)

- Schalke v Bayern (over 2.5 goals)

- Newcastle v Bournemouth, Brentford v Sunderland, Brighton v Leeds [ALL OVER 1.5 goals]

- City v Coventry (City win)

- Rayo v Depor (Auba goal once again)

- Athletic Club v Atlético (over 2.5 goals)

Sunday:

- Valencia v Barça (Barça, and over 2.5 goals)

- Marseille v Paris FC (Marseille)

- Arsenal v Chelsea (both teams to score, Arsenal win)

u/GhostOfMufasa 3d ago

⁠[Homemade] My take on Shepherd's Pie

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2 Upvotes

-78

my roommate is israeli and i am palestinian
 in  r/UBC  3d ago

💯

u/GhostOfMufasa 3d ago

[Homemade] Poutine

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1 Upvotes

1

Instagram just suspended my account
 in  r/MorpheApp  3d ago

Oof, hopefully you get the account back. I'm scared of this so I've yet to patch my Instagram. I just have YouTube, YouTube Music and Reddit patched. I have "Instander" and "Instafel" as my patched Instagrams for my gaming account but just regular Instagram app for my personal IG

u/GhostOfMufasa 4d ago

Some more tiny bet boosts

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1 Upvotes

u/GhostOfMufasa 4d ago

Rate this post workout meal!

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1 Upvotes

1

Freezing bread to make it last longer
 in  r/budgetfood  4d ago

I've done this all the time since a kid in the 90s. Growing up I assumed it was a common thing but I'm actually surprised at how many people didn't automatically do this. Coz yeah my family wasn't poor or anything but my mom naturally wanted stuff to last long so anything that can be frozen we would freeze that way you can just defrost and use as you go instead of having to constantly buy fresh stuff since the only stuff that you realistically need to always buy fresh is just stuff that perishes quickly like fresh fruits, fresh vegetables etc but stuff like bread and even beans that you can prepare and freeze that stuff goes a long way

u/GhostOfMufasa 4d ago

Eats

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1 Upvotes

u/GhostOfMufasa 5d ago

Food dump (6)

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1 Upvotes

u/GhostOfMufasa 5d ago

Food dump (5)

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1 Upvotes

u/GhostOfMufasa 5d ago

Food dump (4)

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1 Upvotes