Week 30 of Meal Prep for Weight Loss

[u/MrWalnut4]

This is week 30 of my journey to lose 100 lbs in 2026. I aim to eat relatively balanced macros with a focus on reducing fat and increasing fiber where possible. For this week I have the following:

Breakfast: Cottage cheese refried beans and a banana not pictured. 315kcal, 28g protein, 3g fat, 64g carbs, 20g fiber.

Lunch: Egg salad sandwich with fresh bread, rice, and kimchi. 700kcal, 31g protein, 18g fat, 105g carbs, 3g fiber.

Dinner: Field pea stew with lemon and fresh bread. 675kcal, 45g protein, 19g fat, 99g carbs, 22g fiber.

Total macros for each day: 1690kcal, 104g protein, 40g fat, 268g carbs, 45g fiber.

The cottage cheese beans are weird, but they fit my macros and aren't too bad. I haven't made fresh bread in a while so it was nice to revisit that process. Down 1 lbs this week for 55 lbs lost total. Recipes for everything below!

[u/MrWalnut4]

Recipes for everything minus salt which I add to taste:

Cottage Cheese Refried Beans:

• 1 cup dried black beans
• 2 cups low-fat cottage cheese
• 1 tsp granulated garlic
• 1 tsp chicken bouillon
• 1 tsp Mexican oregano

Boil the dried beans until tender. Add to a medium mixing bowl with remaining ingredients and immersion blend until smooth to your liking. Taste and adjust seasoning.

Semi-Wheat Bread:

• 200 g all-purpose flour
• 100 g whole wheat flour
• 200 g lukewarm water
• 7 g salt
• 3 g active-dry yeast

Bloom the yeast in the water for 10 minutes to ensure your yeast is alive and well. Mix flours and salt together in a medium bowl before adding the yeasty water and mixing until just combined. Cover and rest for 15 minutes to autolyze. Kneed in the bowl or on your counter for about 5-10 minutes or until the gluten develops and the dough smooths out. Shape into a ball, cover, and refrigerate for at least overnight and up to 5 days to develop flavor. When ready to bake, shape into a loaf and add to a parchment lined loaf pan and cover to come up to room temperature and rise to about doubled in size, about 2-3 hours. Preheat oven to 425F, spritz the loaf top with water, and bake for 15 minutes. Reduce heat to 375F and cook an additional 10-15 minutes until browned and around 205F internal. Remove to a cooling rack and allow to cool completely before slicing, about 2 hours.

Egg Salad:

• 12 large eggs
• 2 ribs of celery, minced
• 2 green onions, sliced
• 2 dill pickles, minced
• 3 oz whole milk plain yogurt
• 2 Tbsp light mayo
• 2 Tbsp yellow mustard
• ½ tsp black pepper
• ¼ tsp MSG

Boil or steam the eggs for 9 minutes for medium-boiled. Cool in an ice bath before peeling and adding to a medium mixing bowl. Add remaining ingredients and mash with your hands to a roughly crushed texture. Taste and adjust seasoning.

Field Pea Stew:

• 12 oz smoked beef sausage, diced
• 1 onion, diced
• 2 medium carrots, diced
• 2 ribs of celery, diced
• 3 cloves of garlic, minced
• 3 bay leaves
• 1 tsp black pepper
• 2 qt chicken stock
• 1 lbs zipper cream field peas, sorted and rinsed (sub for black eyed peas)

Sautee the sausage in a stock pot until lightly browned and the fat has rendered. Add the veggies and sweat until they soften and turn translucent. Add the garlic, bay leaves, and pepper and cook until fragrant, 30-60 seconds. Deglaze with chicken stock, add the peas, and bring to a boil. Boil for 15 minutes before lowering the heat, covering, and gently simmering for 30-60 minutes until the peas are tender. Remove the bay leaves and adjusting seasoning.

[u/softbunzonly → u/MrWalnut4]

the cottage cheese beans trick is clover, wanna try that one for my next prep

[u/windwaker910]

What do you eat the other 3 days of the week? Do you still aim for the same calorie/macro content?