Daily Nutrition

As discussed in the living healthy page, I need to reduce body fat to 14%, reduce bad cholesterol and add muscle mass of 4 to 6 lbs in one year. For that I need to consume a variety of clean foods. ChartGPT gave me a grocery list of sSo do that, Phase 1 of this process will include eating healthy. So below is my grocery list, and meals I plan to consume these items:

Grocery List Specifically Designed to Reduce Bad Cholesterol:

• Vegetables:
1. Spinach - In salads and Sai Bhagi - Found in Lome
2. Kale - Soaps - Buy Kale Powder from US (not found in Lome)
3. Brocoli - Pair with baked chicken, etc. - Found in Lome
4. Carrots - In salads - Found in Lome
5. Tomatoes - Cook with all foods - Found in Lome
6. Avocados - With eggs and salads - Found in Lome
7. Red Bell Peppers - Chicken tacos and burritos - Found in Lome at Champion
8. Mixed Salad Greens - Salads - Can be made in Lome
• Fruits:
1. Apples - Eat every day - Found in Lome
2. Oranges - Eat every day - Found in Lome
3. Pears - Eat two every week - Found in Lome
4. Berries - 1 Cup of Blueberries or Strawberries - Found in Lome at Champion
5. Bananas - Eat every day- Found in Lome
6. Lemons - Make lemon juice- Found in Lome
• Nuts and Seeds:
1. Walnuts - Found in Lome
2. Almonds - Found in Lome
3. Chia Seeds - Buy from US
4. Flaxseeds (ground) - Buy from US
• Whole Grains & Legumes
1. Rolled oats - Buy from US
2. Barley - Buy from US
3. Brown Rice - Bring brown and wild rice from US
4. Quinoa - Found in Lome
5. Lentils - Found in Lome
6. Chickpeas - Found in Lome
7. Black Beans - Bring from US
• Protein
1. Salmon - Found in Lome but expensive
2. Mackerel or Sardines - Found in Lome
3. Skinless chicken breast - Found in Lome
4. Eggs (or egg whites) - Found in Lome
5. Low-fat Greek yogurt (unsweetened) - Found in Lome
6. Tofu or tempeh - Found in Lome
• Oils & Condiments
1. Extra virgin olive oil - Found in Lome
2. Apple cider vinegar - Found in Lome
3. Natural peanut or almond butter - Bring a jar of peanut butter from US
4. Dijon mustard - Bring a jar from US
5. Hummus - Can be made in Lome
• Other Food Items to Bring
1. 3 Protein Powder Powder
2. 1 Casen Protein Powder
3. 4 Packs of Pure Protein Bars - 48 pcs
4. 2 Bottles of Energy Drink for Gym for 44 workouts (11 weeks from 9/29/25 - 12/13/25)
5. 3 Packs of Balance Carb Tortillas (8 count) x 3 = 24 pcs
6. 1 Pack of Large Burrito Tortillas
7. 2 Packs of Streen Corn Tortillas
8. Mexican Oregano
9. Micro Greens Kits
10. No Salt or Low Salt
11. Ancho Chili Powder
12. Pack of Refried Beans
13. Smoked Paprika
14. Non-Stick Spray
15. Almond Flour
16. High Protein Pancake Mix
17. Lard
18. Pomegranate Molasses
19. Regular Molasses
20. 2 Cans of Chipotle Chili in Adobe Sauce
21. Brown Sugar
22. Worcestershire Sauce
23. Thai Red Curry Paste

Meal Ideas:

• Breakfast Idea # 1:
1. 3 Eggs Fried in 1sp Olive Oil
2. 2 Slices of Low Carb Bread
3. 50g of Avacado
4. 1 Apple
• Breakfast Idea # 2:
1. 1/2 Cup of Rolled Oats
2. 1 Medium Smashed Banana
3. 1/4 Cup of Blueberries
4. 2 Tbsp of Crushed Almonds
• Breakfast Idea # 3:
1. 1 Scoop of Whey Protein Powder
2. 1 Banana
3. 1 Apple
4. 2 Tbsp of Chia Seeds
5. 1 Cup of Blueberries
• Breakfast Idea # 4:
1. 3 Fried Eggs cooked in 1 tsp Extra Virgin Olive Oil
2. 2 Slices of Low Carb Bread
3. 50 grams of Avacado
4. 1 Apple