I made an animated gif of my weight the last 18 years. I bounced around a little, but the real weight gain came after 2005. You can see how fast I was able to lose 140 pounds in 2017. I stayed at 170 pounds most of 2018.

Meal 1:

Sausage and salsa                   517 cal/day

For the morning omelet, I tried some habanero sauce my buddy Alan Martin sent. It is Trader Joe's brand and it is pretty good, tasty but not too hot. Sour cream, gives 409 calories.

With 340 grams of sausage,  a cup of salsa, and 21 chopped vegetables, the large lunch bowl has 1034 calories, for the two days worth of food I prepare.
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For evenings, I made a large 32-oz coffee with a cup of whole milk in it. This is 150 calories, and keeps down any evening cravings. The day's calories are 409 + 517 + 150 = 1076. This is well under my 1200-calorie goal. Since the vegetable bowl is enough for two days, I eat the same things the next day, just varying the hot sauce and spices on the omelet. Proof you can eat a whole package of sausage and not gain.

Meal 2:

Cod, salsa, with chocolate       460 cal/day

For the next day I stuck with sour cream on the omelet, though I tried a different Trader Joe's hot sauce. It was Thanksgiving, so I had 1/4 of that 92% chocolate bar instead of sour cream or cheese on the omelet.
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With 225 grams of cod, a cup of salsa, and 21 chopped vegetables, the large lunch bowl has 664 calories. This let me have half that chocolate bar for an additional 255 calories.
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For evenings, I made a large 32-oz coffee with a cup of whole milk in it. This is 150 calories. The day's calories are 409 + 460 + 150 =1026. This is well under my 1200-calorie goal. Since the vegetable bowl is enough for two days, I eat the same things the next day, finishing off the last quarter of that chocolate bar.

Meal 3:

Tuna Stroganoff                  413 cal/day

This day I used Cholula sauce on the morning omelet. I have 9 different hot sauces that I change up every day. I switched to cheese from sour cream topping, so that means 449 calories.
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With two cans of tuna, 1/4 cup of sour cream, a can of cream of mushroom soup, and 21 chopped vegetables, the large lunch bowl has 826 calories, for the two-days worth of food I prepare.

For evenings, I made a large 32-oz coffee with a cup of whole milk in it. This is 150 calories, and keeps down any evening cravings. The day's calories are 449 + 413 + 150 = 1012. This is well under my 1200-calorie goal. Since the vegetable bowl is enough for two days, I eat the same things the next day.

Meal 4:

Beef, gravy, Blue cheese       653 cal/day

For the meal I prepared in the video, I started with the same omelet, only using Tapatio hot sauce and the Kraft aged reserve cheese. As usual, the cheese bumped the calories from 409 to 449. The fats in the cheese keep hunger pangs down all day.

With 280 grams of beef, one cup of beef gravy, 113 grams of Blue cheese, and 21 chopped vegetables, the large lunch bowl has 1306 calories, for the two-days worth of food.
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Around 5:00 PM, I made a 32-oz decaf coffee with a cup of whole milk. This is 150 calories. The day's calories are 449 + 653 + 150 = 1252. This is a bit over my 1200-calorie goal. Having these meals over the 8-day period allowed me to lose two pounds. I hope to lose a little more so I will stay under 170 even though I start eating nuts.