This is week 16 of my journey to lose 100 lbs in 2026. I meal prep for the days I work to keep in a caloric deficit and meet my nutrition goals. My meals focus on reducing fat and increasing fiber where possible. This is week is:
Breakfast: A banana. 100kcal, 1g protein, 0g fat, 25g carbs, 3g fiber.
Lunch: Mediterranean pasta salad with marinated chicken breast. 1065kcal, 78g protein, 33g fat, 117g carbs, 19g fiber.
Dinner: Black beans and rice with roasted broccoli and avocado. 640kcal, 35g protein, 18g fat, 119g carbs, 43g fiber.
Total macros for each day: 1805kcal, 115g protein, 52g fat, 261g carbs, 65g fiber.
Nothing too interesting for this week but it was nice to have a pasta salad again. The marinated chicken is a recipe you can do a ton of different variations on for the meal you are having. Down 3 lbs this week catching up from last for 32 lbs lost so far. Recipes below!
by MrWalnut4
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Recipes minus salt which I add to taste:
Marinated Chicken Breast:
* 3 large chicken breasts, cut into 1 inch cubes
* 6 oz low fat plain yogurt
* 1 Tbsp chicken bouillon
* 2 tsp granulated garlic
* 1 tsp granulated onion
* 1 tsp oregano
* 1 tsp chile flakes
* 1 tsp black pepper
* 1/2 tsp sugar
Mix everything together well and allow to marinate for at least 2 hours, preferably overnight. To cook, place chicken with marinade on a lined baking sheet and broil on the top rack of your oven for 6-8 minutes until lightly charred and cooked through.
Mediterranean Pasta Salad:
* 1 lbs short, tubular pasta (penne, rigatoni, fusilli etc)
* 3 cloves of garlic, smashed and peeled
* Juice of 1 lemon
* 6 oz low fat plain yogurt
* 1/2 cup low fat cottage cheese
* 1 Tbsp olive oil
* 10 oz fresh spinach, blanched
* 1 pint cherry tomatoes, halved
* 4 oz feta, crumbled
* 3 oz sun-dried tomatoes
* 2 oz pine nuts
* 2 oz pitted kalamata olives
* 1 tsp black pepper
* 1 bunch of basil, sliced
Blanche the spinach and wring out as much moisture as you can from it and set aside. Boil the pasta until tender in salted water, drain, and set aside to cool. Blend the lemon juice and garlic, then add the yogurt, cottage cheese, and oil and blend until smooth. Combine everything together and adjust seasonings.
Roasted Broccoli:
* 3 heads of broccoli, cut into bite sized pieces
* 1 Tbsp olive oil
* 1 Tbsp salt, pepper, garlic seasoning
Toss to coat and broil on a sheet pan at the top rack for 8-10 minutes until lightly charred and tender to your liking.