a few of johns recipes - for diet and weight loss! extreme weight loss

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RHCP – LOW-CAL “THIS SHOULD BE ILLEGAL” MEALS
(OMAD / Weight Loss Approved)
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⚠️ NOTE:
All calories are approximate and assume:
- No sugar
- No cream
- No regular pasta
- Minimal oil
- Lean protein
This is real-world, repeatable eating — not influencer nonsense.

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1️⃣ “FAMOUS” FETTUCCINE ALFREDO (BROCCOLI LOADED)
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Why people think it’s bad: Alfredo + pasta = calorie bomb
Reality: Protein-forward, volume-heavy, low-fat

INGREDIENTS:
- Carbe Diem Fettuccine (1 serving)
- Grilled chicken breast (5–6 oz)
- Broccoli (1.5–2 cups)
- Almond milk (unsweetened)
- Parmesan (30–40g)
- Garlic, black pepper, salt
- Optional: 1 tsp butter OR olive oil (not both)

CALORIES:
~520–600 total
Protein-heavy, very filling, zero blood sugar spike

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2️⃣ “CREAMY” MIRACLE NOODLE CHICKEN (THE SECRET WEAPON)
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Why people think it’s bad: Creamy + noodles
Reality: Almost zero-carb, absurdly filling

INGREDIENTS:
- Miracle noodles (shirataki), rinsed well
- Chicken breast (6–7 oz)
- Neufchâtel or light cream cheese (30–40g)
- Garlic, onion powder
- Splash of almond milk
- Zucchini or mushrooms (optional)

CALORIES:
~420–480
Massive volume, almost impossible to binge

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3️⃣ “BURGER NIGHT” (NO BUN GUILT)
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Why people think it’s bad: Burger
Reality: Lean meat + smart swaps

INGREDIENTS:
- 96–99% lean ground beef OR turkey (6–8 oz)
- Keto bun OR Mission Zero wrap
- Grilled onions & peppers
- Mustard / sugar-free ketchup
- Optional low-fat cheese slice

CALORIES:
~450–550
Feels like cheating — isn’t

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4️⃣ GARLIC CHICKEN + CAULIFLOWER RICE + BROCCOLI
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Why people think it’s boring: “Diet food”
Reality: One of the most repeatable fat-loss meals

INGREDIENTS:
- Chicken breast (7–8 oz)
- Cauliflower rice (2 cups)
- Broccoli (1–2 cups)
- Garlic, soy sauce or aminos
- 1 tsp olive oil max

CALORIES:
~400–450
You can eat this 3x a week and still lose

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5️⃣ SPICY SHIRATAKI CHICKEN STIR FRY
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Why people think it’s bad: Noodles + stir fry
Reality: Almost no calories from the noodles

INGREDIENTS:
- Shirataki noodles
- Chicken breast (6 oz)
- Bell peppers, onions
- Chili paste / sriracha (light)
- Soy sauce / aminos
- No sugar sauces

CALORIES:
~380–430
Huge plate. Zero regret.

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6️⃣ “PIZZA-ISH” CHICKEN FLATBREAD
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Why people think it’s bad: Pizza
Reality: Controlled base, protein-driven

INGREDIENTS:
- Mission Zero Net Carb wrap
- Chicken breast (5–6 oz)
- Sugar-free marinara
- Mozzarella (light, measured)
- Turkey pepperoni (optional)

CALORIES:
~450–520
Kills pizza cravings instantly

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7️⃣ CREAMY INSTANT POT CHICKEN (NO CREAM)
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Why people think it’s bad: Creamy comfort food
Reality: Slow-cooked protein + light dairy

INGREDIENTS:
- Chicken breast
- Neufchâtel cheese (measured)
- Chicken broth
- Garlic, seasoning
- Served over cauliflower rice

CALORIES:
~420–480
Comfort food without punishment

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8️⃣ “STEAK NIGHT” (CONTROLLED, NOT CARELESS)
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Why people think it’s bad: Steak = fat
Reality: Lean cut, smart sides

INGREDIENTS:
- Sirloin or filet (6 oz)
- Grilled vegetables
- No butter bath
- Salt & pepper only

CALORIES:
~450–550
Psychologically satisfying meal

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KEY RULES THAT MAKE THIS WORK
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• Protein first, always
• Volume foods (broccoli, zucchini, cauliflower)
• No liquid calories
• No alcohol
• No sugar sauces
• One controlled meal beats 6 bad ones

If it feels “too good to be diet food” — you’re doing it right.

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