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Posted
14 hours ago, Larry T. Spider said:

I live in Texas but my work territory is the Deep South. It’s a spectacle.

Which is weird, because my family were all ranchers from W.Texas.  G-mother had a massive, maybe half-acre garden and the meat of choice for Holidays was always mutton or venison.  Always locally sourced as g-father had quit raising sheep/goats at that time.  Dinners were tons of veggies and protein.  Of course we had rolls, stuffing, etc. but I don't remember it dominating the table like I see now.  We usually had ice cream made with rock salt or cobbler from a dutch oven.  Today they are STILL my two favorite sweets.  

I will say his BBQ skills have been advanced with my generation.  Stacked bricks and sheet metal FTW.  And of course rocking the paper-thin pearl snap as always.  

image.png.7969a0041d19d3b2fba7861abf204317.png

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Posted
16 hours ago, Frank Drebin said:

Plenty of healthy or healthier meals you can make much cheaper than processed junk.  Beans, rice, frozen veggies, chicken, ground beef, etc.  There are entire subreddits dedicated to eating cheap and healthy and those meals cost a lot less than processed shit.  My family was in the grocery business.  You cannot imagine how much SNAP was spent on shit that provided no nutritional value and does not fill you up by poor people.  Sugary drinks alone account for about 10% of all SNAP spending.

I can afford to buy what I want.  I can tell you I spend way, way less on food now that I eat healthier and cut out all drinks with any calories.

Yes, if you want 100 percent organic with proteins from Central Market, it can be expensive.  But some rice, chicken thighs, and frozen veggies you can buy at any store in the country will be a hell of a lot healthier and cheaper than processed bullshit. And water is free whereas your Mountain Dew costs about a buck a serving off the shelf.

 

Brisket has addressed much of this with an earlier post, but people have to be taught HOW and WHERE to go seek out data. And these days, it's harder than ever with misinformation being thrown in your face be social networks of choice. "This is basically ozempic in powder" is an add I saw on FB awhile back, it's for a fucking fiber product. You spoke earlier of how you (and wealthy) people had a better background to pass on healthy and smart habits to children. And yet you also talked about the circumstances in your own life that led to prolonged years of an unhealthy lifestyle, even though you should have seemingly been taught better by your privileged parents/lifestyle. Because guess what, circumstances matter. And if they matter to you, they certainly matter to poor people. 

Sure there's a world of information out there, and it's one most people are woefully incapable of effectively navigating. Sure, technically my mom can use the internet and her phone, but good luck telling her to Google how to reprogram her remote control. To some people, changing habits blind is not only hard, it's impossible.

Yes, sugary drinks are the fucking devil, and yes, they could live healthier lifestyles if they just knew better, and had someone to teach them those things. But lets not ignore that a) the programs educating and offering healthier options for poor people have been getting slashed and burned since the 80's, so there's no inherent knowledge to pass down, and no resources to turn to with authority and  b) all the sugar that they've likely been ingesting since they were kids has them fucking addicted to the shit. You're asking lifetime smokers to give up cigarettes, except people acknowledge that quitting smoking is hard. Quitting sugar for lifetime addicts is fucking hard. 

 

14 hours ago, Frank Drebin said:

People were thinner when they had less money to spend or at least chose not to eat out like people do now.  It is much easier to eat healthy when you cook your own meals and portion your own plates.  
 

Step one for poor people would be to stop drinking calories.  Just doing that will cut a ton of calories.  And save them money.  Guarantee you poor people consume more sugary drinks than people with money.  

Is it possible that poor people consume more sugary drinks because they have few pleasures in life other than their food, and they don't know how damaging sugar is until they're already addicts? 

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Posted

We had a Fruitopia vending machine in my intermediate school. Which was fine, since it offered something that looked like juice which of course is healthy and I'm pretty sure part of that whole food pyramid thing.

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Posted

Csb that I’ve told before: Colt McCoy is my favorite longhorn ever, even when he first started playing. I was 14 or 15, I think it was after his freshman or sophomore season, but I read in an article that he didn’t drink sodas. I was like “huh I want to be like that”. Gave it up for a few months, liked the superiority complex it gave me, and then just went the next 15 years or so without drinking even one soda. I had one last year, my coworker had got some Japanese ones and I tried it. But still haven’t had any American ones since I was a kid, no desire to either.

Posted
1 hour ago, Helobious said:

Csb that I’ve told before: Colt McCoy is my favorite longhorn ever, even when he first started playing. I was 14 or 15, I think it was after his freshman or sophomore season, but I read in an article that he didn’t drink sodas. I was like “huh I want to be like that”. Gave it up for a few months, liked the superiority complex it gave me, and then just went the next 15 years or so without drinking even one soda. I had one last year, my coworker had got some Japanese ones and I tried it. But still haven’t had any American ones since I was a kid, no desire to either.

I drink the Zero sodas occasionally to satisfy my sweet tooth. Maybe once a year I'll have a regular Coke or Dr. Pepper and it's so goddamn sweet that I can't finish it. I get changing habits is hard, but taste buds can definitely change to transition off sugary foods/drinks using no/low sugar products with a similar flavor profile. Artificial sweeteners  and sugar alternatives have their own issues, but I'd imagine exponentially fewer than the problems caused by sugar. 

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Posted
1 minute ago, Orale said:

I drink the Zero sodas occasionally to satisfy my sweet tooth. Maybe once a year I'll have a regular Coke or Dr. Pepper and it's so goddamn sweet that I can't finish it. I get changing habits is hard, but taste buds can definitely change to transition off sugary foods/drinks using no/low sugar products with a similar flavor profile. Artificial sweeteners  and sugar alternatives have their own issues, but I'd imagine exponentially fewer than the problems caused by sugar. 

I drank more soda than I should have as a kid and college student.  And then simply realized that it was so much damned empty sugar that I had to dump it.  Now, I hardly drink soda.  I'll drink a Coke Zero on occasion, but if I want a soda, I want the real thing as a treat.  So, my wife and I buy the Coke Classic in the small glass bottles (like, 7 oz I think).  Keep them in our bar fridge.  Every now and then, I want a real-deal Coke.  So I pop one open, and drink the 7 oz bottle.  It's more than enough to satisfy my desire.  I also like mexican fruit sodas (like Jarritos), and again, a few times a year, will get one as a treat with a taco plate.  But truly.....I'm talking maybe 15-20 sugared sodas a year, and half of those are 7 oz servings.  It's just an easy way to dump a lotta sugar out of your diet.

But then, sugar really wasn't ever my weakness.  Neither was fast food.  And, in spite of my rep around here re Allsup's burritos and such, those are genuinely a road-trip treat -- once or twice a year, that sort of thing.  Naah, my weakness is just good food, and portion control.  Can I eat 2 dozen oysters on the half shell?  Hell yeah.  A big plate of BBQ?  Yep.  A Popeye's three piece spicy?  Fuck yeah.  Now, I eat a lot fewer of those meals than I used to (they are mostly treats, as opposed to anything like a regular meal choice), and have way trimmed back my portion size, and that helps - I've lost a decent amount of weight the last couple of years, and still need to lose some more (I also need to add in some weight training, as I'm of the age where losing muscle mass is a thing).  Exercise has never been my thing, and finding time for it has never been my thing.

But I've pretty much always known what my weaknesses are and how to address them.  And I've seen other folks -- mostly NOT in my socioeconomic group -- who really don't know.  I have some sympathy for them, and I do love that there are SOME resources out there to offer them information.  But it's not nearly enough.

Posted
On 4/20/2025 at 10:25 AM, Post Oak said:

dinner then nothing else to eat until breakfast.

 

This is what I started doing, and nothing else, and I lost a few pounds (don't know how much I never weigh myself, I can just tell by looking in the mirror.) If I start to get hungry at like 11 pm, I just go to bed. 

Posted
Just now, High Plains Drifter said:

If I start to get hungry at like 11 pm, I just go to bed. 

That’s called a poverty meal 

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Posted

It's wild to hear that mdma doesn't work on some folks (and Derka). I remember my first few times on ecstasy and can't imagine it any differently.

One of the things I've noticed is that in polite society; executive-level meetings catered with food, weddings, and white table cloth restaurant meetings, etc.-- ordering a sugary drink like soda is a class signifier. Unsweetened Iced Tea or Water (or black coffee) is for men of ability and accord. Ordering a Coca Cola shows you are either a kid or poor. But I'm an older man so maybe the times-are-a-changin' and the kids and the tech billionaires and that will change with the new culture.

Exceptions, like Mssr. Warren Buffett and our current President (arguably), obviously exist.

Posted
4 hours ago, BabaYaga said:

Which is weird, because my family were all ranchers from W.Texas.  G-mother had a massive, maybe half-acre garden and the meat of choice for Holidays was always mutton or venison.  Always locally sourced as g-father had quit raising sheep/goats at that time.  Dinners were tons of veggies and protein.  Of course we had rolls, stuffing, etc. but I don't remember it dominating the table like I see now.  We usually had ice cream made with rock salt or cobbler from a dutch oven.  Today they are STILL my two favorite sweets.  

I will say his BBQ skills have been advanced with my generation.  Stacked bricks and sheet metal FTW.  And of course rocking the paper-thin pearl snap as always.  

image.png.7969a0041d19d3b2fba7861abf204317.png

Never took you for a tech bro.

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Posted
Just now, Brisketexan said:

Yeah....at the sort of events listed, it generally does mean that.  If you're at a burger joint, not so much.

oh yeah i agree, was just making a fairly politically inert joke about our current president's eating habits

that did unlock a memory I had almost completely forgotten of being 18 and taking a girl who I was a bit on the fence about to a "fancy" dinner (for me for then, I think it might have been Birraporetti's before a movie at the angelika) and she stuck her gum on her knife on the table and immediately asked for a side of ranch. And as soon as she said "ranch" I made up my mind that I was about to move to Austin and she would stay in Conroe and that would be that. She was cute, I wonder what she looks like now.

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Posted (edited)
9 minutes ago, Brisketexan said:

Yeah....at the sort of events listed, it generally does mean that.  If you're at a burger joint, not so much.

Absolutely.  Sometimes I'll order a soda when meeting someone I'll be negotiating a deal with for the first time, if it's at a place that it would be considered a faux pas.  I will especially do this when they order a cocktail at lunch.  I find it confuses the hell out of them, and/or makes them underestimate me, and I like that.  I'm already the redneck gentile relative to most of the folks in my line of work, so sometimes I just lean into it to great effect on the outcomes for my clients.  I like to think of it as Matlocking, even though I'm mostly handling transactional work and I'm nowhere near THAT folksy.

Edited by Samson's Wig
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Posted (edited)
2 hours ago, Helobious said:

Csb that I’ve told before: Colt McCoy is my favorite longhorn ever, even when he first started playing. I was 14 or 15, I think it was after his freshman or sophomore season, but I read in an article that he didn’t drink sodas. I was like “huh I want to be like that”. Gave it up for a few months, liked the superiority complex it gave me, and then just went the next 15 years or so without drinking even one soda. I had one last year, my coworker had got some Japanese ones and I tried it. But still haven’t had any American ones since I was a kid, no desire to either.

Wait...you're almost 35? hahaha....

Edited by Deej
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Posted
26 minutes ago, Samson's Wig said:

Never took you for a tech bro.

Lol, no that's him not me.  Picture didn't fit so I cropped out his face.  I do still has old boots sitting on the mantle in my office and we re-purposed most of those bricks on the new smoker my dad and I built a few decades back.  

Posted
18 minutes ago, Samson's Wig said:

Sometimes I'll order a soda when meeting someone I'll be negotiating a deal with for the first time, if it's at a place that it would be considered a faux pas. 

20 Things You Somehow Missed In Inglourious Basterds – Page 11

Posted

I don't think I have ordered a soda at a restaurant that was not a fast food place (which I do maybe a handful of times a year -- usually road trips) since college.  Don't like the taste of sodas unless in a can or bottle.

I order mostly water or unsweet tea.  At a bar, I will get a Topo with lime.

Posted
4 hours ago, SydneyCarton said:

Brisket has addressed much of this with an earlier post, but people have to be taught HOW and WHERE to go seek out data. And these days, it's harder than ever with misinformation being thrown in your face be social networks of choice. "This is basically ozempic in powder" is an add I saw on FB awhile back, it's for a fucking fiber product. You spoke earlier of how you (and wealthy) people had a better background to pass on healthy and smart habits to children. And yet you also talked about the circumstances in your own life that led to prolonged years of an unhealthy lifestyle, even though you should have seemingly been taught better by your privileged parents/lifestyle. Because guess what, circumstances matter. And if they matter to you, they certainly matter to poor people. 

Sure there's a world of information out there, and it's one most people are woefully incapable of effectively navigating. Sure, technically my mom can use the internet and her phone, but good luck telling her to Google how to reprogram her remote control. To some people, changing habits blind is not only hard, it's impossible.

Yes, sugary drinks are the fucking devil, and yes, they could live healthier lifestyles if they just knew better, and had someone to teach them those things. But lets not ignore that a) the programs educating and offering healthier options for poor people have been getting slashed and burned since the 80's, so there's no inherent knowledge to pass down, and no resources to turn to with authority and  b) all the sugar that they've likely been ingesting since they were kids has them fucking addicted to the shit. You're asking lifetime smokers to give up cigarettes, except people acknowledge that quitting smoking is hard. Quitting sugar for lifetime addicts is fucking hard. 

 

Is it possible that poor people consume more sugary drinks because they have few pleasures in life other than their food, and they don't know how damaging sugar is until they're already addicts? 

Teach them to use AI.  I put in a prompt for a high protein diet assuming protein shakes for breakfast for a male that needs to lose 30 pounds or so.  It gave me the following, which is pretty reasonable and easy:

 

High-Protein, Dairy-Free, Sugar-Free Meal Plan for Weight Loss

Profile: Male, 6’2”, 220 lbs, prefers green vegetables

Goal: Weight loss with high protein (~180–200g/day), ~1800–2200 calories/day

Notes: Breakfast is a protein shake daily (30g protein, ~150–200 cal). Meals emphasize green vegetables, avoid dairy and sugars. Adjust portions based on hunger/activity.


Monday

  • Breakfast: Protein Shake

    • 1 scoop plant-based protein powder (pea or hemp, 30g protein)

    • 12 oz water or unsweetened almond milk

    • 1 tbsp chia seeds (optional for fiber)

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Grilled Chicken & Broccoli Bowl

    • 6 oz grilled chicken breast (seasoned with garlic, paprika, salt)

    • 2 cups steamed broccoli with lemon juice

    • ½ cup cooked quinoa

    • 1 tbsp olive oil for cooking/drizzling

    • ~500 cal, 45g protein, 20g fat, 25g carbs

  • Snack: Hard-Boiled Eggs & Spinach

    • 2 large hard-boiled eggs

    • 1 cup raw spinach with balsamic vinegar

    • ~150 cal, 12g protein, 10g fat, 2g carbs

  • Dinner: Baked Salmon with Asparagus

    • 6 oz baked salmon (seasoned with dill, lemon, pepper)

    • 1.5 cups roasted asparagus

    • 1 medium sweet potato (4 oz, mashed with cinnamon)

    • ~550 cal, 40g protein, 20g fat, 30g carbs

  • Total: ~1400–1500 cal, 127g protein, 55g fat, 62g carbs


Tuesday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Turkey & Kale Salad

    • 6 oz ground turkey (sautéed with cumin, chili powder)

    • 2 cups kale, massaged with 1 tbsp olive oil and lemon juice

    • ¼ avocado, sliced

    • 10 cherry tomatoes

    • ~450 cal, 40g protein, 25g fat, 10g carbs

  • Snack: Almonds & Green Beans

    • 1 oz raw almonds

    • 1 cup steamed green beans with sea salt

    • ~200 cal, 6g protein, 15g fat, 8g carbs

  • Dinner: Beef Stir-Fry with Zucchini

    • 5 oz lean beef sirloin strips

    • 2 cups zucchini noodles (spiralized)

    • 1 cup sliced bell peppers

    • 1 tbsp coconut aminos (sugar-free soy sauce alternative)

    • 1 tsp sesame oil for cooking

    • ~400 cal, 35g protein, 15g fat, 10g carbs

  • Total: ~1250–1350 cal, 111g protein, 60g fat, 33g carbs


Wednesday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Tuna & Spinach Wrap

    • 5 oz canned tuna (in water, drained)

    • 2 cups spinach

    • 1 low-carb wrap (e.g., almond flour-based, ~5g carbs)

    • 1 tbsp mustard (no sugar added)

    • ½ cucumber, sliced

    • ~350 cal, 35g protein, 10g fat, 10g carbs

  • Snack: Beef Jerky & Broccoli

    • 1 oz sugar-free beef jerky

    • 1 cup raw broccoli florets with lemon juice

    • ~150 cal, 12g protein, 5g fat, 5g carbs

  • Dinner: Grilled Pork & Green Bean Skillet

    • 6 oz pork tenderloin (grilled, seasoned with rosemary)

    • 2 cups steamed green beans

    • ½ cup roasted butternut squash (low-carb alternative to potatoes)

    • 1 tbsp avocado oil

    • ~500 cal, 40g protein, 20g fat, 20g carbs

  • Total: ~1200–1300 cal, 117g protein, 40g fat, 40g carbs


Thursday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Chicken & Asparagus Stir-Fry

    • 6 oz chicken thigh (skinless, sautéed)

    • 1.5 cups asparagus spears

    • 1 cup sliced mushrooms

    • 1 tbsp coconut aminos

    • 1 tsp olive oil

    • ~400 cal, 40g protein, 15g fat, 10g carbs

  • Snack: Pumpkin Seeds & Kale Chips

    • 1 oz roasted pumpkin seeds (unsalted)

    • 1 cup baked kale chips (seasoned with garlic powder)

    • ~200 cal, 8g protein, 15g fat, 5g carbs

  • Dinner: Turkey Meatballs with Zucchini

    • 6 oz ground turkey meatballs (baked, seasoned with parsley, garlic)

    • 2 cups zucchini noodles with 1 tbsp olive oil

    • ½ cup marinara sauce (no sugar added)

    • ~450 cal, 35g protein, 20g fat, 10g carbs

  • Total: ~1250–1350 cal, 113g protein, 55g fat, 30g carbs


Friday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Salmon & Broccoli Salad

    • 5 oz canned salmon (drained)

    • 2 cups steamed broccoli

    • 1 cup mixed greens (spinach, arugula)

    • 1 tbsp olive oil + balsamic vinegar dressing

    • ~400 cal, 35g protein, 20g fat, 8g carbs

  • Snack: Hard-Boiled Eggs & Cucumber

    • 2 large hard-boiled eggs

    • 1 cup sliced cucumber with chili powder

    • ~150 cal, 12g protein, 10g fat, 3g carbs

  • Dinner: Beef & Kale Bowl

    • 5 oz grilled flank steak

    • 2 cups sautéed kale (with garlic, 1 tsp olive oil)

    • ½ cup cooked wild rice

    • ~500 cal, 40g protein, 15g fat, 20g carbs

  • Total: ~1250–1350 cal, 117g protein, 50g fat, 36g carbs


Saturday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Shrimp & Green Bean Salad

    • 6 oz grilled shrimp

    • 1.5 cups steamed green beans

    • 1 cup spinach

    • 1 tbsp avocado oil + lemon juice dressing

    • ~350 cal, 35g protein, 15g fat, 8g carbs

  • Snack: Almonds & Zucchini Sticks

    • 1 oz raw almonds

    • 1 cup raw zucchini sticks with sea salt

    • ~200 cal, 6g protein, 15g fat, 5g carbs

  • Dinner: Chicken & Brussels Sprouts

    • 6 oz baked chicken breast (seasoned with thyme)

    • 1.5 cups roasted Brussels sprouts (substitute for green veggies)

    • ½ cup quinoa

    • ~500 cal, 45g protein, 15g fat, 25g carbs

  • Total: ~1250–1350 cal, 116g protein, 50g fat, 43g carbs


Sunday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Pork & Spinach Stir-Fry

    • 5 oz pork loin (sautéed)

    • 2 cups spinach

    • 1 cup sliced green bell peppers

    • 1 tbsp coconut aminos

    • 1 tsp sesame oil

    • ~400 cal, 35g protein, 15g fat, 8g carbs

  • Snack: Beef Jerky & Asparagus

    • 1 oz sugar-free beef jerky

    • 1 cup steamed asparagus with lemon juice

    • ~150 cal, 12g protein, 5g fat, 5g carbs

  • Dinner: Salmon & Broccoli Skillet

    • 6 oz grilled salmon

    • 2 cups steamed broccoli

    • ½ cup roasted sweet potato

    • 1 tbsp olive oil

    • ~550 cal, 40g protein, 20g fat, 25g carbs

  • Total: ~1300–1400 cal, 117g protein, 45g fat, 43g carbs


Nutritional Notes

  • Protein: ~110–127g/day, slightly below target (160–220g) to keep calories in deficit. Supplement with additional shake or protein (e.g., 3rd egg) if needed.

  • Calories: ~1200–1500 cal/day, lower than target to ensure deficit. Add 1–2 snacks (e.g., 1 oz nuts, ~150 cal) or increase carb portions (e.g., 1 cup quinoa) to reach 1800–2200 cal if active.

  • Green Vegetables: Featured in every meal (broccoli, spinach, kale, zucchini, green beans, asparagus).

  • Carbs: Kept low (~30–60g/day) with quinoa, sweet potato, wild rice to avoid sugar spikes.

  • Fats: Moderate (~40–60g/day) from olive oil, avocado, nuts for satiety.

  • Prep Tips: Batch-cook proteins (chicken, salmon) and vegetables on Sunday/Wednesday. Store in airtight containers.

  • Hydration: 2–3L water daily; unsweetened green tea allowed.

Adjustments

  • Hunger: If hungry, add 1 cup green vegetables or 1 oz protein (e.g., turkey) per meal.

  • Activity: If lifting 5–6x/week, increase carbs (e.g., 1 cup quinoa) on workout days.

  • Progress: Track weight weekly. Aim for 0.5–1 lb loss/week. If no loss after 2 weeks, reduce carbs by 10–20g/day or consult a dietitian.

Posted

I’m in George West today, asked the county clerk’s office ladies where I could get something like grilled chicken and vegetables for lunch.  It was a three minute discussion before they came to a conclusion and the side vegetable was still beans and a cheese enchilada came on the plate also.  They said they mostly cook at home or drive to Three Rivers.  Talk about limited healthy options. 

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Posted

Finally got off my ass and took a walk around the neighborhood… 

 

 

 

 

 

 

 

 

 

and right to a nearby diner for a double cheeseburger, fries and shake for lunch. 

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Posted
13 minutes ago, Frank Drebin said:

Teach them to use AI.  I put in a prompt for a high protein diet assuming protein shakes for breakfast for a male that needs to lose 30 pounds or so.  It gave me the following, which is pretty reasonable and easy:

 

High-Protein, Dairy-Free, Sugar-Free Meal Plan for Weight Loss

Profile: Male, 6’2”, 220 lbs, prefers green vegetables

Goal: Weight loss with high protein (~180–200g/day), ~1800–2200 calories/day

Notes: Breakfast is a protein shake daily (30g protein, ~150–200 cal). Meals emphasize green vegetables, avoid dairy and sugars. Adjust portions based on hunger/activity.


Monday

  • Breakfast: Protein Shake

    • 1 scoop plant-based protein powder (pea or hemp, 30g protein)

    • 12 oz water or unsweetened almond milk

    • 1 tbsp chia seeds (optional for fiber)

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Grilled Chicken & Broccoli Bowl

    • 6 oz grilled chicken breast (seasoned with garlic, paprika, salt)

    • 2 cups steamed broccoli with lemon juice

    • ½ cup cooked quinoa

    • 1 tbsp olive oil for cooking/drizzling

    • ~500 cal, 45g protein, 20g fat, 25g carbs

  • Snack: Hard-Boiled Eggs & Spinach

    • 2 large hard-boiled eggs

    • 1 cup raw spinach with balsamic vinegar

    • ~150 cal, 12g protein, 10g fat, 2g carbs

  • Dinner: Baked Salmon with Asparagus

    • 6 oz baked salmon (seasoned with dill, lemon, pepper)

    • 1.5 cups roasted asparagus

    • 1 medium sweet potato (4 oz, mashed with cinnamon)

    • ~550 cal, 40g protein, 20g fat, 30g carbs

  • Total: ~1400–1500 cal, 127g protein, 55g fat, 62g carbs


Tuesday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Turkey & Kale Salad

    • 6 oz ground turkey (sautéed with cumin, chili powder)

    • 2 cups kale, massaged with 1 tbsp olive oil and lemon juice

    • ¼ avocado, sliced

    • 10 cherry tomatoes

    • ~450 cal, 40g protein, 25g fat, 10g carbs

  • Snack: Almonds & Green Beans

    • 1 oz raw almonds

    • 1 cup steamed green beans with sea salt

    • ~200 cal, 6g protein, 15g fat, 8g carbs

  • Dinner: Beef Stir-Fry with Zucchini

    • 5 oz lean beef sirloin strips

    • 2 cups zucchini noodles (spiralized)

    • 1 cup sliced bell peppers

    • 1 tbsp coconut aminos (sugar-free soy sauce alternative)

    • 1 tsp sesame oil for cooking

    • ~400 cal, 35g protein, 15g fat, 10g carbs

  • Total: ~1250–1350 cal, 111g protein, 60g fat, 33g carbs


Wednesday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Tuna & Spinach Wrap

    • 5 oz canned tuna (in water, drained)

    • 2 cups spinach

    • 1 low-carb wrap (e.g., almond flour-based, ~5g carbs)

    • 1 tbsp mustard (no sugar added)

    • ½ cucumber, sliced

    • ~350 cal, 35g protein, 10g fat, 10g carbs

  • Snack: Beef Jerky & Broccoli

    • 1 oz sugar-free beef jerky

    • 1 cup raw broccoli florets with lemon juice

    • ~150 cal, 12g protein, 5g fat, 5g carbs

  • Dinner: Grilled Pork & Green Bean Skillet

    • 6 oz pork tenderloin (grilled, seasoned with rosemary)

    • 2 cups steamed green beans

    • ½ cup roasted butternut squash (low-carb alternative to potatoes)

    • 1 tbsp avocado oil

    • ~500 cal, 40g protein, 20g fat, 20g carbs

  • Total: ~1200–1300 cal, 117g protein, 40g fat, 40g carbs


Thursday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Chicken & Asparagus Stir-Fry

    • 6 oz chicken thigh (skinless, sautéed)

    • 1.5 cups asparagus spears

    • 1 cup sliced mushrooms

    • 1 tbsp coconut aminos

    • 1 tsp olive oil

    • ~400 cal, 40g protein, 15g fat, 10g carbs

  • Snack: Pumpkin Seeds & Kale Chips

    • 1 oz roasted pumpkin seeds (unsalted)

    • 1 cup baked kale chips (seasoned with garlic powder)

    • ~200 cal, 8g protein, 15g fat, 5g carbs

  • Dinner: Turkey Meatballs with Zucchini

    • 6 oz ground turkey meatballs (baked, seasoned with parsley, garlic)

    • 2 cups zucchini noodles with 1 tbsp olive oil

    • ½ cup marinara sauce (no sugar added)

    • ~450 cal, 35g protein, 20g fat, 10g carbs

  • Total: ~1250–1350 cal, 113g protein, 55g fat, 30g carbs


Friday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Salmon & Broccoli Salad

    • 5 oz canned salmon (drained)

    • 2 cups steamed broccoli

    • 1 cup mixed greens (spinach, arugula)

    • 1 tbsp olive oil + balsamic vinegar dressing

    • ~400 cal, 35g protein, 20g fat, 8g carbs

  • Snack: Hard-Boiled Eggs & Cucumber

    • 2 large hard-boiled eggs

    • 1 cup sliced cucumber with chili powder

    • ~150 cal, 12g protein, 10g fat, 3g carbs

  • Dinner: Beef & Kale Bowl

    • 5 oz grilled flank steak

    • 2 cups sautéed kale (with garlic, 1 tsp olive oil)

    • ½ cup cooked wild rice

    • ~500 cal, 40g protein, 15g fat, 20g carbs

  • Total: ~1250–1350 cal, 117g protein, 50g fat, 36g carbs


Saturday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Shrimp & Green Bean Salad

    • 6 oz grilled shrimp

    • 1.5 cups steamed green beans

    • 1 cup spinach

    • 1 tbsp avocado oil + lemon juice dressing

    • ~350 cal, 35g protein, 15g fat, 8g carbs

  • Snack: Almonds & Zucchini Sticks

    • 1 oz raw almonds

    • 1 cup raw zucchini sticks with sea salt

    • ~200 cal, 6g protein, 15g fat, 5g carbs

  • Dinner: Chicken & Brussels Sprouts

    • 6 oz baked chicken breast (seasoned with thyme)

    • 1.5 cups roasted Brussels sprouts (substitute for green veggies)

    • ½ cup quinoa

    • ~500 cal, 45g protein, 15g fat, 25g carbs

  • Total: ~1250–1350 cal, 116g protein, 50g fat, 43g carbs


Sunday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Pork & Spinach Stir-Fry

    • 5 oz pork loin (sautéed)

    • 2 cups spinach

    • 1 cup sliced green bell peppers

    • 1 tbsp coconut aminos

    • 1 tsp sesame oil

    • ~400 cal, 35g protein, 15g fat, 8g carbs

  • Snack: Beef Jerky & Asparagus

    • 1 oz sugar-free beef jerky

    • 1 cup steamed asparagus with lemon juice

    • ~150 cal, 12g protein, 5g fat, 5g carbs

  • Dinner: Salmon & Broccoli Skillet

    • 6 oz grilled salmon

    • 2 cups steamed broccoli

    • ½ cup roasted sweet potato

    • 1 tbsp olive oil

    • ~550 cal, 40g protein, 20g fat, 25g carbs

  • Total: ~1300–1400 cal, 117g protein, 45g fat, 43g carbs


Nutritional Notes

  • Protein: ~110–127g/day, slightly below target (160–220g) to keep calories in deficit. Supplement with additional shake or protein (e.g., 3rd egg) if needed.

  • Calories: ~1200–1500 cal/day, lower than target to ensure deficit. Add 1–2 snacks (e.g., 1 oz nuts, ~150 cal) or increase carb portions (e.g., 1 cup quinoa) to reach 1800–2200 cal if active.

  • Green Vegetables: Featured in every meal (broccoli, spinach, kale, zucchini, green beans, asparagus).

  • Carbs: Kept low (~30–60g/day) with quinoa, sweet potato, wild rice to avoid sugar spikes.

  • Fats: Moderate (~40–60g/day) from olive oil, avocado, nuts for satiety.

  • Prep Tips: Batch-cook proteins (chicken, salmon) and vegetables on Sunday/Wednesday. Store in airtight containers.

  • Hydration: 2–3L water daily; unsweetened green tea allowed.

Adjustments

  • Hunger: If hungry, add 1 cup green vegetables or 1 oz protein (e.g., turkey) per meal.

  • Activity: If lifting 5–6x/week, increase carbs (e.g., 1 cup quinoa) on workout days.

  • Progress: Track weight weekly. Aim for 0.5–1 lb loss/week. If no loss after 2 weeks, reduce carbs by 10–20g/day or consult a dietitian.

Price: $475 weekly

  • Hook 'Em 2
Posted
19 minutes ago, Frank Drebin said:

Teach them to use AI.  I put in a prompt for a high protein diet assuming protein shakes for breakfast for a male that needs to lose 30 pounds or so.  It gave me the following, which is pretty reasonable and easy:

 

High-Protein, Dairy-Free, Sugar-Free Meal Plan for Weight Loss

Profile: Male, 6’2”, 220 lbs, prefers green vegetables

Goal: Weight loss with high protein (~180–200g/day), ~1800–2200 calories/day

Notes: Breakfast is a protein shake daily (30g protein, ~150–200 cal). Meals emphasize green vegetables, avoid dairy and sugars. Adjust portions based on hunger/activity.


Monday

  • Breakfast: Protein Shake

    • 1 scoop plant-based protein powder (pea or hemp, 30g protein)

    • 12 oz water or unsweetened almond milk

    • 1 tbsp chia seeds (optional for fiber)

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Grilled Chicken & Broccoli Bowl

    • 6 oz grilled chicken breast (seasoned with garlic, paprika, salt)

    • 2 cups steamed broccoli with lemon juice

    • ½ cup cooked quinoa

    • 1 tbsp olive oil for cooking/drizzling

    • ~500 cal, 45g protein, 20g fat, 25g carbs

  • Snack: Hard-Boiled Eggs & Spinach

    • 2 large hard-boiled eggs

    • 1 cup raw spinach with balsamic vinegar

    • ~150 cal, 12g protein, 10g fat, 2g carbs

  • Dinner: Baked Salmon with Asparagus

    • 6 oz baked salmon (seasoned with dill, lemon, pepper)

    • 1.5 cups roasted asparagus

    • 1 medium sweet potato (4 oz, mashed with cinnamon)

    • ~550 cal, 40g protein, 20g fat, 30g carbs

  • Total: ~1400–1500 cal, 127g protein, 55g fat, 62g carbs


Tuesday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Turkey & Kale Salad

    • 6 oz ground turkey (sautéed with cumin, chili powder)

    • 2 cups kale, massaged with 1 tbsp olive oil and lemon juice

    • ¼ avocado, sliced

    • 10 cherry tomatoes

    • ~450 cal, 40g protein, 25g fat, 10g carbs

  • Snack: Almonds & Green Beans

    • 1 oz raw almonds

    • 1 cup steamed green beans with sea salt

    • ~200 cal, 6g protein, 15g fat, 8g carbs

  • Dinner: Beef Stir-Fry with Zucchini

    • 5 oz lean beef sirloin strips

    • 2 cups zucchini noodles (spiralized)

    • 1 cup sliced bell peppers

    • 1 tbsp coconut aminos (sugar-free soy sauce alternative)

    • 1 tsp sesame oil for cooking

    • ~400 cal, 35g protein, 15g fat, 10g carbs

  • Total: ~1250–1350 cal, 111g protein, 60g fat, 33g carbs


Wednesday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Tuna & Spinach Wrap

    • 5 oz canned tuna (in water, drained)

    • 2 cups spinach

    • 1 low-carb wrap (e.g., almond flour-based, ~5g carbs)

    • 1 tbsp mustard (no sugar added)

    • ½ cucumber, sliced

    • ~350 cal, 35g protein, 10g fat, 10g carbs

  • Snack: Beef Jerky & Broccoli

    • 1 oz sugar-free beef jerky

    • 1 cup raw broccoli florets with lemon juice

    • ~150 cal, 12g protein, 5g fat, 5g carbs

  • Dinner: Grilled Pork & Green Bean Skillet

    • 6 oz pork tenderloin (grilled, seasoned with rosemary)

    • 2 cups steamed green beans

    • ½ cup roasted butternut squash (low-carb alternative to potatoes)

    • 1 tbsp avocado oil

    • ~500 cal, 40g protein, 20g fat, 20g carbs

  • Total: ~1200–1300 cal, 117g protein, 40g fat, 40g carbs


Thursday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Chicken & Asparagus Stir-Fry

    • 6 oz chicken thigh (skinless, sautéed)

    • 1.5 cups asparagus spears

    • 1 cup sliced mushrooms

    • 1 tbsp coconut aminos

    • 1 tsp olive oil

    • ~400 cal, 40g protein, 15g fat, 10g carbs

  • Snack: Pumpkin Seeds & Kale Chips

    • 1 oz roasted pumpkin seeds (unsalted)

    • 1 cup baked kale chips (seasoned with garlic powder)

    • ~200 cal, 8g protein, 15g fat, 5g carbs

  • Dinner: Turkey Meatballs with Zucchini

    • 6 oz ground turkey meatballs (baked, seasoned with parsley, garlic)

    • 2 cups zucchini noodles with 1 tbsp olive oil

    • ½ cup marinara sauce (no sugar added)

    • ~450 cal, 35g protein, 20g fat, 10g carbs

  • Total: ~1250–1350 cal, 113g protein, 55g fat, 30g carbs


Friday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Salmon & Broccoli Salad

    • 5 oz canned salmon (drained)

    • 2 cups steamed broccoli

    • 1 cup mixed greens (spinach, arugula)

    • 1 tbsp olive oil + balsamic vinegar dressing

    • ~400 cal, 35g protein, 20g fat, 8g carbs

  • Snack: Hard-Boiled Eggs & Cucumber

    • 2 large hard-boiled eggs

    • 1 cup sliced cucumber with chili powder

    • ~150 cal, 12g protein, 10g fat, 3g carbs

  • Dinner: Beef & Kale Bowl

    • 5 oz grilled flank steak

    • 2 cups sautéed kale (with garlic, 1 tsp olive oil)

    • ½ cup cooked wild rice

    • ~500 cal, 40g protein, 15g fat, 20g carbs

  • Total: ~1250–1350 cal, 117g protein, 50g fat, 36g carbs


Saturday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Shrimp & Green Bean Salad

    • 6 oz grilled shrimp

    • 1.5 cups steamed green beans

    • 1 cup spinach

    • 1 tbsp avocado oil + lemon juice dressing

    • ~350 cal, 35g protein, 15g fat, 8g carbs

  • Snack: Almonds & Zucchini Sticks

    • 1 oz raw almonds

    • 1 cup raw zucchini sticks with sea salt

    • ~200 cal, 6g protein, 15g fat, 5g carbs

  • Dinner: Chicken & Brussels Sprouts

    • 6 oz baked chicken breast (seasoned with thyme)

    • 1.5 cups roasted Brussels sprouts (substitute for green veggies)

    • ½ cup quinoa

    • ~500 cal, 45g protein, 15g fat, 25g carbs

  • Total: ~1250–1350 cal, 116g protein, 50g fat, 43g carbs


Sunday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Pork & Spinach Stir-Fry

    • 5 oz pork loin (sautéed)

    • 2 cups spinach

    • 1 cup sliced green bell peppers

    • 1 tbsp coconut aminos

    • 1 tsp sesame oil

    • ~400 cal, 35g protein, 15g fat, 8g carbs

  • Snack: Beef Jerky & Asparagus

    • 1 oz sugar-free beef jerky

    • 1 cup steamed asparagus with lemon juice

    • ~150 cal, 12g protein, 5g fat, 5g carbs

  • Dinner: Salmon & Broccoli Skillet

    • 6 oz grilled salmon

    • 2 cups steamed broccoli

    • ½ cup roasted sweet potato

    • 1 tbsp olive oil

    • ~550 cal, 40g protein, 20g fat, 25g carbs

  • Total: ~1300–1400 cal, 117g protein, 45g fat, 43g carbs


Nutritional Notes

  • Protein: ~110–127g/day, slightly below target (160–220g) to keep calories in deficit. Supplement with additional shake or protein (e.g., 3rd egg) if needed.

  • Calories: ~1200–1500 cal/day, lower than target to ensure deficit. Add 1–2 snacks (e.g., 1 oz nuts, ~150 cal) or increase carb portions (e.g., 1 cup quinoa) to reach 1800–2200 cal if active.

  • Green Vegetables: Featured in every meal (broccoli, spinach, kale, zucchini, green beans, asparagus).

  • Carbs: Kept low (~30–60g/day) with quinoa, sweet potato, wild rice to avoid sugar spikes.

  • Fats: Moderate (~40–60g/day) from olive oil, avocado, nuts for satiety.

  • Prep Tips: Batch-cook proteins (chicken, salmon) and vegetables on Sunday/Wednesday. Store in airtight containers.

  • Hydration: 2–3L water daily; unsweetened green tea allowed.

Adjustments

  • Hunger: If hungry, add 1 cup green vegetables or 1 oz protein (e.g., turkey) per meal.

  • Activity: If lifting 5–6x/week, increase carbs (e.g., 1 cup quinoa) on workout days.

  • Progress: Track weight weekly. Aim for 0.5–1 lb loss/week. If no loss after 2 weeks, reduce carbs by 10–20g/day or consult a dietitian.

Have it adjust for budget and it's probably ok.

Posted
11 minutes ago, Helobious said:

Price: $475 weekly

Nope.

Regional and Store Variations

  • Urban/Coastal (e.g., NYC, LA): ~$120–$130/week due to higher prices (e.g., salmon ~$14/lb, vegetables ~$2.50–$3/lb).
  • Rural/Midwest: ~$100–$110/week due to lower costs (e.g., chicken ~$3.50/lb, vegetables ~$1.25–$1.75/lb).
  • Discount stores (e.g., Aldi, Walmart): ~$100–$110/week.
  • Premium stores (e.g., Whole Foods): ~$130–$150/week, especially if choosing organic.
Posted
12 minutes ago, Frank Drebin said:

Nope.

Regional and Store Variations

  • Urban/Coastal (e.g., NYC, LA): ~$120–$130/week due to higher prices (e.g., salmon ~$14/lb, vegetables ~$2.50–$3/lb).
  • Rural/Midwest: ~$100–$110/week due to lower costs (e.g., chicken ~$3.50/lb, vegetables ~$1.25–$1.75/lb).
  • Discount stores (e.g., Aldi, Walmart): ~$100–$110/week.
  • Premium stores (e.g., Whole Foods): ~$130–$150/week, especially if choosing organic.

Not a chance. Lulzed at $14/lb salmon. At HEB the salmon things cost $17-$19. 

Posted
16 minutes ago, Frank Drebin said:

Nope.

Regional and Store Variations

  • Urban/Coastal (e.g., NYC, LA): ~$120–$130/week due to higher prices (e.g., salmon ~$14/lb, vegetables ~$2.50–$3/lb).
  • Rural/Midwest: ~$100–$110/week due to lower costs (e.g., chicken ~$3.50/lb, vegetables ~$1.25–$1.75/lb).
  • Discount stores (e.g., Aldi, Walmart): ~$100–$110/week.
  • Premium stores (e.g., Whole Foods): ~$130–$150/week, especially if choosing organic.

This is confusing to me. In my experience, the further you get away from civilization, the more your grocery prices go up, not the other way around. Hell, where I live (rural CenTex), I have to drive 45mins-1hr to get to the closest HEB unless I want to stay here and basically pay convenience store prices for shittier quality food at the local Brookshire Bros.

Posted
7 minutes ago, Helobious said:

Not a chance. Lulzed at $14/lb salmon. At HEB the salmon things cost $17-$19. 

Just checked the app. Fresh Atlantic salmon is $12 a pound. A bit cheaper if you don't buy it curbside. 

Wrong again.

  • Haha 2
Posted
7 minutes ago, Helobious said:

Not a chance. Lulzed at $14/lb salmon. At HEB the salmon things cost $17-$19. 

My HEB has Salmon filets listed at 9.33/lb. Maybe "salmon things" at yours are 2 lbs worth of Salmon?

Posted

Don't overcomplicate this - so far today, two large cups of black coffee, then around 11am four large eggs with irish butter and S&P.  Workout at home.  Then two large hamburger patties, cheese, and a small avocado.  Probably chicken/rice for dinner.  Maybe some cabbage?  

Posted
46 minutes ago, Frank Drebin said:

Teach them to use AI.  I put in a prompt for a high protein diet assuming protein shakes for breakfast for a male that needs to lose 30 pounds or so.  It gave me the following, which is pretty reasonable and easy:

 

High-Protein, Dairy-Free, Sugar-Free Meal Plan for Weight Loss

Profile: Male, 6’2”, 220 lbs, prefers green vegetables

Goal: Weight loss with high protein (~180–200g/day), ~1800–2200 calories/day

Notes: Breakfast is a protein shake daily (30g protein, ~150–200 cal). Meals emphasize green vegetables, avoid dairy and sugars. Adjust portions based on hunger/activity.


Monday

  • Breakfast: Protein Shake

    • 1 scoop plant-based protein powder (pea or hemp, 30g protein)

    • 12 oz water or unsweetened almond milk

    • 1 tbsp chia seeds (optional for fiber)

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Grilled Chicken & Broccoli Bowl

    • 6 oz grilled chicken breast (seasoned with garlic, paprika, salt)

    • 2 cups steamed broccoli with lemon juice

    • ½ cup cooked quinoa

    • 1 tbsp olive oil for cooking/drizzling

    • ~500 cal, 45g protein, 20g fat, 25g carbs

  • Snack: Hard-Boiled Eggs & Spinach

    • 2 large hard-boiled eggs

    • 1 cup raw spinach with balsamic vinegar

    • ~150 cal, 12g protein, 10g fat, 2g carbs

  • Dinner: Baked Salmon with Asparagus

    • 6 oz baked salmon (seasoned with dill, lemon, pepper)

    • 1.5 cups roasted asparagus

    • 1 medium sweet potato (4 oz, mashed with cinnamon)

    • ~550 cal, 40g protein, 20g fat, 30g carbs

  • Total: ~1400–1500 cal, 127g protein, 55g fat, 62g carbs


Tuesday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Turkey & Kale Salad

    • 6 oz ground turkey (sautéed with cumin, chili powder)

    • 2 cups kale, massaged with 1 tbsp olive oil and lemon juice

    • ¼ avocado, sliced

    • 10 cherry tomatoes

    • ~450 cal, 40g protein, 25g fat, 10g carbs

  • Snack: Almonds & Green Beans

    • 1 oz raw almonds

    • 1 cup steamed green beans with sea salt

    • ~200 cal, 6g protein, 15g fat, 8g carbs

  • Dinner: Beef Stir-Fry with Zucchini

    • 5 oz lean beef sirloin strips

    • 2 cups zucchini noodles (spiralized)

    • 1 cup sliced bell peppers

    • 1 tbsp coconut aminos (sugar-free soy sauce alternative)

    • 1 tsp sesame oil for cooking

    • ~400 cal, 35g protein, 15g fat, 10g carbs

  • Total: ~1250–1350 cal, 111g protein, 60g fat, 33g carbs


Wednesday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Tuna & Spinach Wrap

    • 5 oz canned tuna (in water, drained)

    • 2 cups spinach

    • 1 low-carb wrap (e.g., almond flour-based, ~5g carbs)

    • 1 tbsp mustard (no sugar added)

    • ½ cucumber, sliced

    • ~350 cal, 35g protein, 10g fat, 10g carbs

  • Snack: Beef Jerky & Broccoli

    • 1 oz sugar-free beef jerky

    • 1 cup raw broccoli florets with lemon juice

    • ~150 cal, 12g protein, 5g fat, 5g carbs

  • Dinner: Grilled Pork & Green Bean Skillet

    • 6 oz pork tenderloin (grilled, seasoned with rosemary)

    • 2 cups steamed green beans

    • ½ cup roasted butternut squash (low-carb alternative to potatoes)

    • 1 tbsp avocado oil

    • ~500 cal, 40g protein, 20g fat, 20g carbs

  • Total: ~1200–1300 cal, 117g protein, 40g fat, 40g carbs


Thursday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Chicken & Asparagus Stir-Fry

    • 6 oz chicken thigh (skinless, sautéed)

    • 1.5 cups asparagus spears

    • 1 cup sliced mushrooms

    • 1 tbsp coconut aminos

    • 1 tsp olive oil

    • ~400 cal, 40g protein, 15g fat, 10g carbs

  • Snack: Pumpkin Seeds & Kale Chips

    • 1 oz roasted pumpkin seeds (unsalted)

    • 1 cup baked kale chips (seasoned with garlic powder)

    • ~200 cal, 8g protein, 15g fat, 5g carbs

  • Dinner: Turkey Meatballs with Zucchini

    • 6 oz ground turkey meatballs (baked, seasoned with parsley, garlic)

    • 2 cups zucchini noodles with 1 tbsp olive oil

    • ½ cup marinara sauce (no sugar added)

    • ~450 cal, 35g protein, 20g fat, 10g carbs

  • Total: ~1250–1350 cal, 113g protein, 55g fat, 30g carbs


Friday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Salmon & Broccoli Salad

    • 5 oz canned salmon (drained)

    • 2 cups steamed broccoli

    • 1 cup mixed greens (spinach, arugula)

    • 1 tbsp olive oil + balsamic vinegar dressing

    • ~400 cal, 35g protein, 20g fat, 8g carbs

  • Snack: Hard-Boiled Eggs & Cucumber

    • 2 large hard-boiled eggs

    • 1 cup sliced cucumber with chili powder

    • ~150 cal, 12g protein, 10g fat, 3g carbs

  • Dinner: Beef & Kale Bowl

    • 5 oz grilled flank steak

    • 2 cups sautéed kale (with garlic, 1 tsp olive oil)

    • ½ cup cooked wild rice

    • ~500 cal, 40g protein, 15g fat, 20g carbs

  • Total: ~1250–1350 cal, 117g protein, 50g fat, 36g carbs


Saturday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Shrimp & Green Bean Salad

    • 6 oz grilled shrimp

    • 1.5 cups steamed green beans

    • 1 cup spinach

    • 1 tbsp avocado oil + lemon juice dressing

    • ~350 cal, 35g protein, 15g fat, 8g carbs

  • Snack: Almonds & Zucchini Sticks

    • 1 oz raw almonds

    • 1 cup raw zucchini sticks with sea salt

    • ~200 cal, 6g protein, 15g fat, 5g carbs

  • Dinner: Chicken & Brussels Sprouts

    • 6 oz baked chicken breast (seasoned with thyme)

    • 1.5 cups roasted Brussels sprouts (substitute for green veggies)

    • ½ cup quinoa

    • ~500 cal, 45g protein, 15g fat, 25g carbs

  • Total: ~1250–1350 cal, 116g protein, 50g fat, 43g carbs


Sunday

  • Breakfast: Protein Shake

    • Same as Monday

    • ~200 cal, 30g protein, 5g fat, 5g carbs

  • Lunch: Pork & Spinach Stir-Fry

    • 5 oz pork loin (sautéed)

    • 2 cups spinach

    • 1 cup sliced green bell peppers

    • 1 tbsp coconut aminos

    • 1 tsp sesame oil

    • ~400 cal, 35g protein, 15g fat, 8g carbs

  • Snack: Beef Jerky & Asparagus

    • 1 oz sugar-free beef jerky

    • 1 cup steamed asparagus with lemon juice

    • ~150 cal, 12g protein, 5g fat, 5g carbs

  • Dinner: Salmon & Broccoli Skillet

    • 6 oz grilled salmon

    • 2 cups steamed broccoli

    • ½ cup roasted sweet potato

    • 1 tbsp olive oil

    • ~550 cal, 40g protein, 20g fat, 25g carbs

  • Total: ~1300–1400 cal, 117g protein, 45g fat, 43g carbs


Nutritional Notes

  • Protein: ~110–127g/day, slightly below target (160–220g) to keep calories in deficit. Supplement with additional shake or protein (e.g., 3rd egg) if needed.

  • Calories: ~1200–1500 cal/day, lower than target to ensure deficit. Add 1–2 snacks (e.g., 1 oz nuts, ~150 cal) or increase carb portions (e.g., 1 cup quinoa) to reach 1800–2200 cal if active.

  • Green Vegetables: Featured in every meal (broccoli, spinach, kale, zucchini, green beans, asparagus).

  • Carbs: Kept low (~30–60g/day) with quinoa, sweet potato, wild rice to avoid sugar spikes.

  • Fats: Moderate (~40–60g/day) from olive oil, avocado, nuts for satiety.

  • Prep Tips: Batch-cook proteins (chicken, salmon) and vegetables on Sunday/Wednesday. Store in airtight containers.

  • Hydration: 2–3L water daily; unsweetened green tea allowed.

Adjustments

  • Hunger: If hungry, add 1 cup green vegetables or 1 oz protein (e.g., turkey) per meal.

  • Activity: If lifting 5–6x/week, increase carbs (e.g., 1 cup quinoa) on workout days.

  • Progress: Track weight weekly. Aim for 0.5–1 lb loss/week. If no loss after 2 weeks, reduce carbs by 10–20g/day or consult a dietitian.

"Teach them to use AI" is as nice a catch all as "let them eat cake." Who's going to teach them? There aren't a ton of school programs for that these days with budget cuts, at least in Texas at public schools. Lets assume the parents aren't AI masters. 

You're coming from a place of knowledge, and you know how to use tech but more importantly, ask the right questions. Again, like my mother programming a remote control. Or telling me "Just learn Spanish." 

You're being willfully naive here. 

 

22 minutes ago, Frank Drebin said:

Nope.

Regional and Store Variations

  • Urban/Coastal (e.g., NYC, LA): ~$120–$130/week due to higher prices (e.g., salmon ~$14/lb, vegetables ~$2.50–$3/lb).
  • Rural/Midwest: ~$100–$110/week due to lower costs (e.g., chicken ~$3.50/lb, vegetables ~$1.25–$1.75/lb).
  • Discount stores (e.g., Aldi, Walmart): ~$100–$110/week.
  • Premium stores (e.g., Whole Foods): ~$130–$150/week, especially if choosing organic.

ChatGPT: What's the average weekly take home salary for a minimum wage worker after taxes?

 

📊 Summary

A full-time minimum wage worker in Texas would take home approximately $266.89 per week after federal taxes. This equates to about $1,067.56 per month or $13,878.38 annually.

If you're interested in a breakdown for a different state or a worker with dependents, feel free to ask!

I'm sure that spending 100 dollars a week on groceries for healthier food at Walmart or Aldi's seems plausible with rent and lets assume a car and car insurance, utilities. But yeah, I'm sure with all that largesse everyone also has a phone and is googling how to eat healthy. Of they don't even have a car and there's a McDonalds or convenience store down the street. 

 

Posted
3 minutes ago, BabaYaga said:

Don't overcomplicate this - so far today, two large cups of black coffee, then around 11am four large eggs with irish butter and S&P.  Workout at home.  Then two large hamburger patties, cheese, and a small avocado.  Probably chicken/rice for dinner.  Maybe some cabbage?  

Protein shake for me.

Work brought in BBQ.  I ate smoked turkey and some pickled carrots/japs.

Going to eat a elk ribeye tonight with a salad.

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Posted (edited)
13 minutes ago, SydneyCarton said:

"Teach them to use AI" is as nice a catch all as "let them eat cake." Who's going to teach them? There aren't a ton of school programs for that these days with budget cuts, at least in Texas at public schools. . Lets assume the parents aren't AI masters. 

You're coming from a place of knowledge, and you know how to use tech but more importantly, ask the right questions. Again, like my mother programming a remote control. Or telling me "Just learn Spanish." 

You're being willfully naive here. 

 

ChatGPT: What's the average weekly take home salary for a minimum wage worker after taxes?

 

📊 Summary

A full-time minimum wage worker in Texas would take home approximately $266.89 per week after federal taxes. This equates to about $1,067.56 per month or $13,878.38 annually.

If you're interested in a breakdown for a different state or a worker with dependents, feel free to ask!

I'm sure that spending 100 dollars a week on groceries for healthier food at Walmart or Aldi's seems plausible with rent and lets assume a car and car insurance, utilities. But yeah, I'm sure with all that largesse everyone also has a phone and is googling how to eat healthy. Of they don't even have a car and there's a McDonalds or convenience store down the street. 

 

Who do you know who works minimum wage as an adult where you live in Houston?  I did not know that was a thing any more.  It has to be very, very rare.  Wal Mart starts you at $14 per hour.  The going rate for a housekeeper or nanny is now over $20 per hour from everyone I know.

As for defunding education in Texas, not sure that has really happened.  Maybe if we didn't have 15 administrators at each school there would be more money. Inflation adjusted we spend more per student now than we did 20 years ago despite stagnation in real spending due to 19% inflation which is now recovering -- from AI 

To determine whether inflation-adjusted spending per student in Texas public schools has increased or decreased over the last 20 years (2005–2025), I’ll analyze data from the provided web sources, focusing on Texas Education Agency (TEA), National Education Association (NEA), and other credible reports. The analysis will adjust for inflation to reflect real spending power and account for changes in student enrollment, funding sources (state, local, federal), and economic factors like inflation rates. All dollar amounts are adjusted to 2025 dollars unless otherwise noted, using the Consumer Price Index (CPI) or education-specific inflation indices where applicable.

Key Findings

  • Overall Trend: Inflation-adjusted per-student spending in Texas public schools has increased over the last 20 years (2005–2025).
  • Long-Term Increase (2005–2016): From 2004–05 to 2015–16, inflation-adjusted per-student spending rose by approximately 3.9% (from $9,086 to $9,442 in 2016 dollars), driven by a 28.6% increase in total spending ($50.3 billion to $64.8 billion) despite a 20.5% enrollment growth.
  • Recent Decline (2019–2023): Since 2019, inflation-adjusted per-student spending has decreased by approximately $590 (in 2023 dollars) over the past decade, with a notable drop from 2021 to 2023 due to unchanged basic allotment ($6,160) and inflation rates of up to 19%.
  • 2025 Context: Preliminary data suggest a slight recovery in state funding post-2023, but inflation-adjusted per-student spending remains below 2019–20 peak levels. Total spending for 2023–24 is reported at $14,257 per pupil (nominal), but real spending is lower when adjusted.

 

 

Edited by Frank Drebin
Posted

Certainly anecdotal but one thing I’ve noticed is that unhealthy eaters are very picky and unwilling to eat foods they aren’t used to. It can be counterintuitive because they eat a lot.

Let’s take my FIL with food addiction for example. He would eat maybe 2 or 3 meals on that list and wouldn’t be happy about those. Cooking time or money is not an obstacle for him. The problem is that he likes maybe 15 different foods and they are all unhealthy.

I think about my biggest friend from HS who I am still good friends with 20 years later. Same issue. He’s a very picky eater, which is strange for a guy that’s 350 pounds. But his diet is almost all wings, burgers, bbq, Tex-Mex. The AI menu would work for him but only because it would be a starvation diet.

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Posted
Just now, Larry T. Spider said:

Certainly anecdotal but one thing I’ve noticed is that unhealthy eaters are very picky and unwilling to eat foods they aren’t used to. It can be counterintuitive because they eat a lot.

Let’s take my FIL with food addiction for example. He would eat maybe 2 or 3 meals on that list and wouldn’t be happy about those. Cooking time or money is not an obstacle for him. The problem is that he likes maybe 15 different foods and they are all unhealthy.

I think about my biggest friend from HS who I am still good friends with 20 years later. Same issue. He’s a very picky eater, which is strange for a guy that’s 350 pounds. But his diet is almost all wings, burgers, bbq, Tex-Mex. The AI menu would work for him but only because it would be a starvation diet.

Weird how my kids in Haiti aren't picky eaters.  Like Chris Rock said, "Hungry people ain't allergic to shit. You think anyone in Rwanda's got a fucking lactose intolerance?"

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Posted
1 minute ago, Frank Drebin said:

Who do you know who works minimum wage as an adult where you live in Houston?  I did not know that was a thing any more.  It has to be very, very rare.  Wal Mart starts you at $14 per hour.  The going rate for a housekeeper or nanny is now over $20 per hour from everyone I know.

As for defunding education in Texas, not sure that has really happened.  Inflation adjusted we spend more per student now than we did 20 years ago despite stagnation in real spending due to 19% inflation which is now recovering -- from AI 

To determine whether inflation-adjusted spending per student in Texas public schools has increased or decreased over the last 20 years (2005–2025), I’ll analyze data from the provided web sources, focusing on Texas Education Agency (TEA), National Education Association (NEA), and other credible reports. The analysis will adjust for inflation to reflect real spending power and account for changes in student enrollment, funding sources (state, local, federal), and economic factors like inflation rates. All dollar amounts are adjusted to 2025 dollars unless otherwise noted, using the Consumer Price Index (CPI) or education-specific inflation indices where applicable.

Key Findings

  • Overall Trend: Inflation-adjusted per-student spending in Texas public schools has increased over the last 20 years (2005–2025).
  • Long-Term Increase (2005–2016): From 2004–05 to 2015–16, inflation-adjusted per-student spending rose by approximately 3.9% (from $9,086 to $9,442 in 2016 dollars), driven by a 28.6% increase in total spending ($50.3 billion to $64.8 billion) despite a 20.5% enrollment growth.
  • Recent Decline (2019–2023): Since 2019, inflation-adjusted per-student spending has decreased by approximately $590 (in 2023 dollars) over the past decade, with a notable drop from 2021 to 2023 due to unchanged basic allotment ($6,160) and inflation rates of up to 19%.
  • 2025 Context: Preliminary data suggest a slight recovery in state funding post-2023, but inflation-adjusted per-student spending remains below 2019–20 peak levels. Total spending for 2023–24 is reported at $14,257 per pupil (nominal), but real spending is lower when adjusted.

 

 

Spending is up to deal with state mandates that cause administrative bloat. The money isn’t making it to the classroom.

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Posted
4 minutes ago, Larry T. Spider said:

Spending is up to deal with state mandates that cause administrative bloat. The money isn’t making it to the classroom.

You will get no argument from me that public schools in this country have all sorts of mission creep that do not advance what should be the core mission. But we spend almost $15k per student.  That should be plenty.

Posted
5 minutes ago, Larry T. Spider said:

Certainly anecdotal but one thing I’ve noticed is that unhealthy eaters are very picky and unwilling to eat foods they aren’t used to. It can be counterintuitive because they eat a lot.

Let’s take my FIL with food addiction for example. He would eat maybe 2 or 3 meals on that list and wouldn’t be happy about those. Cooking time or money is not an obstacle for him. The problem is that he likes maybe 15 different foods and they are all unhealthy.

I think about my biggest friend from HS who I am still good friends with 20 years later. Same issue. He’s a very picky eater, which is strange for a guy that’s 350 pounds. But his diet is almost all wings, burgers, bbq, Tex-Mex. The AI menu would work for him but only because it would be a starvation diet.

Yep.  I remember the son of one of my wife's friends (mom group).  He at chicken nuggets, pizza, and mac and cheese.  That's it.  That's the whole list (I mean, I assume he also ate sweets like birthday cake and ice cream, but I really don't know).  To the point that as a young kid, he had major constipation issues and such.  NOW....I put a shitload of that on the parents.  We were respectful of our kids' strong dislikes (I get it, you don't like cauliflower), but 1) really didn't indulge them much, and 2) fed them what we were eating, pretty much.  If tonight was braised lamb shank with wild rice, then that's what they got to eat.  Now, it's a plus and a minus that they developed reasonably sophisticated palates (good food costs more than shit food, and they both LIKE to eat good food, which can add weight), but we didn't have any of that picky eater bullshit.  And yeah, sure, they'd eat some nuggets and mac and cheese when it was served (shit, I'll eat 'em when served), but it was never an expectation or regular thing.  Their peer was hardly alone - we knew plenty of "picky eaters," and it's amazing that the list of foods they would eat was always almost entirely pure shit.

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Posted
Just now, Brisketexan said:

Yep.  I remember the son of one of my wife's friends (mom group).  He at chicken nuggets, pizza, and mac and cheese.  That's it.  That's the whole list (I mean, I assume he also ate sweets like birthday cake and ice cream, but I really don't know).  To the point that as a young kid, he had major constipation issues and such.  NOW....I put a shitload of that on the parents.  We were respectful of our kids' strong dislikes (I get it, you don't like cauliflower), but 1) really didn't indulge them much, and 2) fed them what we were eating, pretty much.  If tonight was braised lamb shank with wild rice, then that's what they got to eat.  Now, it's a plus and a minus that they developed reasonably sophisticated palates (good food costs more than shit food, and they both LIKE to eat good food, which can add weight), but we didn't have any of that picky eater bullshit.  And yeah, sure, they'd eat some nuggets and mac and cheese when it was served (shit, I'll eat 'em when served), but it was never an expectation or regular thing.  Their peer was hardly alone - we knew plenty of "picky eaters," and it's amazing that the list of foods they would eat was always almost entirely pure shit.

We did not tolerate picky eating.  If my kids chose to not eat what we were serving, they could wait for the next meal.  Never forced them to eat everything on plate and tried to serve stuff we all liked (I won't eat Lima beans to this day because I hate them).  But we would feign indifference if they did not want to eat.  If you're hungry enough, you will eat and missing one meal won't kill anyone.  It takes both parents to be on board.  But we were adamant because we saw how some friends kids were way too picky and the parents would get so stressed.

Posted
7 minutes ago, Brisketexan said:

He at chicken nuggets, pizza, and mac and cheese.

I have a friend who is like that, and she loves sweets, but Jesus, she eats like 5 bites of food at lunch/dinner and that's it.  She should be 200 pounds, easily, with her diet and lack of exercise, but I doubt she consumes 1200 calories a day. 

Posted
1 minute ago, Frank Drebin said:

We did not tolerate picky eating.  If my kids chose to not eat what we were serving, they could wait for the next meal.  Never forced them to eat everything on plate and tried to serve stuff we all liked (I won't eat Lima beans to this day because I hate them).  But we would feign indifference if they did not want to eat.  If you're hungry enough, you will eat and missing one meal won't kill anyone.  It takes both parents to be on board.  But we were adamant because we saw how some friends kids were way too picky and the parents would get so stressed.

Our standard backup was "you don't have to go hungry.  We always have bread and peanut butter, you can make a peanut butter sandwich if you don't want to eat anything on the table."  That worked for us because they were ok on PB sandwiches -- they'd eat them, but they didn't love them.  So, it was an option for the path of "fine, you need a food you'll eat, but not opt into every meal because you love it."  I think it happened for each kid maybe 2-3 times.  Most other times, if they REALLY didn't like what we served, they might ask "are there any leftovers from last night's dinner, because I liked that."  And there would be, so one of them would eat a plate of leftover arroz con pollo while the rest of us had meatloaf and broccoli.  

I genuinely believe that truly "picky eaters" are made, not born.  Sure, everyone has taste preferences, some more than others, but when you treat all food equally and don't make a show or production about feeding them "kid friendly" food, they'll eat a much broader range.

My buddies still laugh about watching my daughter -- 10 months old, with no teeth yet -- working on her second big slice of tender brisket at a friend's 30th birthday party.  She was thrilled, and my buddies all chuckled and said "yeah...she's your kid for sure."  She ate what we ate.  We didn't bring special kid food.  She had brisket and beans for dinner at under a year old, and loved it.

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Posted
2 minutes ago, Js1 said:

I have a friend who is like that, and she loves sweets, but Jesus, she eats like 5 bites of food at lunch/dinner and that's it.  She should be 200 pounds, easily, with her diet and lack of exercise, but I doubt she consumes 1200 calories a day. 

It's just so fucking childish, and narrow-minded.  We can get into some broader discussion about how being open-minded about food also speaks to socioeconomics and sophistication.  And yeah, I can be a judgmental snob in that regard.

For example, years ago, I took all of our law clerks out for happy hour.  Conversation turned to discussion of the various places people had traveled -- turns out that each of them had been to some cool place or another.  So I asked "okay, so what's the most unusual thing you've eaten while traveling that you ended up liking."  Got lots of different answers, some of them were pretty adventurous.  Till we got to one guy, and he said "you know, everywhere I've been, I've found that they serve some version of steak and potatoes, so I just eat that when I'm traveling."  Dude had been to something like 8 countries....and BRAGGED about only eating meat and potatoes.  And just like that, this narrow-thinking dude dropped off my list of potential hires (I need creativity, and people who aren't afraid of taking on assignments that nobody has ever done before).

Or my kids, who have traveled and live internationally.  I remember when my daughter was on her first solo jaunt in Germany, just a little two day excursion by herself to Dresden.  She texted us one day to tell us about her breakfast mistake -- she misread the menu, and ordered mett.  It's raw pork and onions on bread.  Hit it with a little lemon and salt:

what-is-mett-1701967131.jpg

She said "yeah, I messed up and misread the menu, and got served raw pork for breakfast."

"Did you eat it?"

"Fuck yes I did, you didn't raise a whimp."

Now, it's not her go-to breakfast order, but she'll eat it.  I've tried it since, and I actually like it.  The point being . . . there's something social and open about trying a people's food, and accepting what they serve you.  It goes hand-in-hand with living a lifestyle that is likelier to be healthy.   Somebody who has never left Dayton, Texas . . . probably doesn't have the healthiest eating habits.  That goes with socioeconomics, exposure, wealth/poverty, all of those factors.  Dude in Dayton doesn't know that "fresh asparagus season" is a thing in Germany.  He doesn't even know how to prepare asparagus.  It's biscuits and gravy and such for him.  Can't blame a fella too much for just not knowing things.

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