This is week 26 of my journey to lose 100 lbs in 2026. Meal prep has been extremely helpful in staying on my nutrition goals during my working days. I try to eat balanced macros with an emphasis on reducing fat and increasing fiber where possible. For this week I have the following:
Breakfast: Keto toast with cottage cheese and a banana. 230kcal, 23g protein, 4g fat, 49g carbs, 23g fiber.
Lunch: Braised tofu and cabbage with rice, furikake, avocado, pickled ginger, and marinated ramen eggs. 850kcal, 44g protein, 29g fat, 85g carbs, 13g fiber.
Dinner: Veggie pasta salad with tuna salad. 750kcal, 47g protein, 16g fat, 104g carbs, 11g fiber.
Total macros for each day: 1830kcal, 114g protein, 50g fat, 238g carbs, 46g fiber.
Not a super bean-full week, but there is some tofu for a little daily bean dose. There's quite a few pantry and freezer goods that I need to use up before they expire, so some pasta, tuna, and frozen veggies needed to be on the menu this week. Down 2 lbs this week for 48 lbs total lost. Recipes below!
by MrWalnut4
3 Comments
Recipes for everything minus salt which I add to taste:
Braised Tofu and Cabbage:
* 1/2 head cabbage, thinly sliced
* 1 onion, thinly sliced
* 1 inch of ginger, minced
* 2 blocks extra firm tofu, thinly sliced
* 4 cups chicken stock
* 1 cup Sake
* 1/4 cup soy sauce
* 2 tsp sugar
* 2 tsp hon dashi
Add all the veggies and seasonings to a large pot and bring to a boil. Allow to simmer, stirring occasionally, until the veggies begin to wilt, about 5 minutes. Add the tofu, gently stir to submerge, and simmer for 15 minutes. Taste and adjust seasoning.
Ajitsuke Tamago (Japanese Ramen Eggs):
* 6 large eggs
* 1/2 cup water
* 1/4 cup soy sauce
* 1/4 cup Sake
* 1/4 cup aji mirin
* 2 Tbsp sugar
Add the marinade to a sauce pan and heat until sugar dissolves. Set aside and allow to cool. Boil or steam the eggs cold from the fridge for about 8 minutes for a jammy center. Shock in an ice bath and allow to cool for 15 minutes. Peel and place in a container large enough for the eggs to be tightly in a single layer and cover in cooled marinade. Add a paper towel to the top ensuring it is fully saturated and completely covering the eggs. Fridge at least overnight and up to 3 days.
Veggie Pasta Salad:
* 1 lbs short pasta of your choice
* 8 oz low-fat plain yogurt
* 1 Tbsp olive oil
* Juice of 1 lemon
* 1 tsp black pepper
* 1/2 tsp MSG
* 1 lbs frozen petite peas
* 8 oz frozen white corn
* 3 green onions, sliced
* Handful of parsley, chopped
Boil the pasta in salted water until tender. When 1 minute shy of finishing cooking, add the frozen peas and corn to thaw and heat through. Drain pasta and veggies and reserve to the side to cool. Combine the remaining ingredients to a large bowl and whisk to combine. Add the drained pasta and veggies and mix well to combine. Taste and adjust seasoning. Cover and fridge overnight before adjusting texture with a Tbsp or two of water or yogurt if it is too dry.
Simple Tuna Salad:
* 2, 5 oz cans tuna
* 1 can sardines in oil, drained
* 2 Tbsp mayonnaise
* 1 tsp Dijon mustard
Add the sardines, mayo, and Dijon to a medium mixing bowl and mash together with a fork until a fine paste is formed. Flake the tuna and add with any liquid to the bowl and gently mix so as to not break up the tuna too much. Taste and add additional seasoning if needed.
Looks great, and congrats on your progress so far! Well done!
can u also save one for me please