This is week 28 of my journey to lose 100 lbs in 2026. It's another long overtime week, so I have another extra day of previous prep's for food on day five. I try to eat balanced macros with a focus on increasing fiber and reducing fat where possible. For this week I have:
Breakfast: Keto toast with a banana and blueberries. 280kcal, 12g protein, 5g fat, 63g carbs, 22g fiber.
Lunch: Pork gyoza with dipping sauce, fried brown rice, and dry-fried green beans. 850kcal, 41g protein, 24g fat, 122g carbs, 24g fiber.
Dinner: Chicken Caesar salad with a yogurt dressing, parmigiano, croutons, lemon, and brown rice pilaf. 685kcal, 58g protein, 24g fat, 66g carbs, 5g fiber.
Total macros for each day: 1815kcal, 111g protein, 53g fat, 251g carbs, 51g fiber.
I'm risking it all with a salad this week but my area has not had issue with clycospora so I think I'll be fine. It was fun adapting the green beans to a lower calorie version and I'm still pretty happy with the end result. Down 3 lbs this week for 52 lbs lost and officially crossing the halfway progress mark! Recipes for everything below!
by MrWalnut4
3 Comments
Recipes for everything minus salt which I add to taste:
Fried Brown Rice:
* 2 cups brown rice
* 1 Tbsp light soy sauce
* 1 Tbsp dark soy sauce
* 1 tsp sesame oil
* 1 tsp sugar
* 1 tsp MSG
* 4 eggs
* 1 Tbsp canola oil
* 6 green onions, light and dark parts separated
* 4 cloves of garlic, minced
* 1 lbs frozen carrots and peas
* 12 oz cooked chicken breast, diced
Cook the brown rice in a rice cooker or pot and spread on a sheet pan evenly. Refrigerate uncovered overnight. The next day, break apart any clumps with your fingers and add to a large bowl. Combine all the seasonings in a small bowl and whisk to dissolve the sugar. Scramble the eggs in a wok or large fry pan breaking up the curds into very small pieces and set aside. Stir fry the garlic and light part of green onion with the oil until fragrant, 30 seconds. Add the brown rice and stir fry until the grains are all coated in oil and move separately, 2-3 minutes. Add the frozen carrots and peas and chicken and stir fry until thawed, 60 seconds. Add the sauce to the sides of the wok or make a bare space in the center of the fry pan to add the sauce. Mix together until even and add the dark parts of the green onion. Taste and adjust seasoning.
Dry-Fried Green Beans:
* 2 lbs fresh green beans, trimmed
* 1 tsp canola oil
* 2 Tbsp light soy sauce
* 2 Tbsp Shaoxing wine
* 1 tsp sugar
* 1 tsp red pepper flakes, optional
* ½ tsp sesame oil
* ½ tsp MSG
* ½ tsp white pepper
* 2 tsp canola oil
* 3 cloves of garlic, minced
* 2 Tbsp fried garlic, optional
Blanche the green beans in salted water until they turn bright green in color, 1-2 minutes. Drain and dry with paper towels. Toss in a bowl with 1 tsp oil until well-coated and air fry at 425F for 8-10 minutes until they shrivel and brown slightly. Combine the soy sauce, wine, sugar, pepper flakes, sesame oil, MSG, and white pepper and whisk to dissolve the sugar. Stir fry the garlic in 2 tsp oil in a wok or large fry pan until fragrant, 30 seconds. Add the beans and toss to coat in the garlic and oil, 30 seconds. Add the sauce and continue to stir and toss until well-coated and the sauce evaporates. Add the fried garlic and taste and adjust seasoning.
Gyoza Dipping Sauce:
* 2 Tbsp soy sauce
* 2 Tbsp rice wine vinegar
* 1 tsp sugar
Yogurt Caesar Dressing:
* 1 clove of garlic, smashed
* 30g oil-packed anchovies
* Juice of 1-2 lemons
* 6 oz low-fat plain yogurt
* 1 Tbsp olive oil
* 2 tsp Dijon mustard
* 1 tsp sugar
* 1 tsp Worcestershire sauce
* ½ tsp black pepper
Immersion blend the garlic, lemon, and anchovies into a puree. Add to a mixing bowl and combine with everything mixing well. Taste and adjust seasoning.
Brown Rice Pilaf:
* 2 tsp canola oil
* 2 cups brown rice
* 2 Tbsp chicken bouillon
* 2 tsp granulated garlic
* 2 ½ cups water
Toast the rice and oil in a medium sauce pan until the rice smells toasted and lightly browns. Add the water and seasonings and bring to a boil. Cover and reduce to low. Cook undisturbed for 45 minutes. Remove from heat and let stand undisturbed for 10 minutes. Fluff the rice and serve.
Looks great! How do you keep the salad fresh for so many days?
You’re going to hit your goal quickly with that Taylor Farms lettuce!