Weekly Meal Plan

Monday July 6 – Sunday July 12, 2026
Recomp · Maintenance · Sat race / Sun recovery = out

This week: Mon–Fri planned (Sat race + Sun recovery are meals out = 2 eating-out, at your cap) · 5 distinct dinners · lunches alternate A (chicken) / B (shrimp), never back-to-back · veg in every lunch & dinner + a daily raw box · red meat once (Fri burgers) · slow-cooker Mon/Wed/Thu · recipes spread across 4 approved sources (Damn Delicious, Joshua Weissman, JustBento, Meal Prep Manual). Macros are estimates.

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Monday

Jul 6 · Double day · slow-cooker night
Moderate2400 target · ~2420 planned · 188P
24 P58 C12 F
45 P62 C12 F · Source: Bite-size Chicken Teriyaki — justbento.com
5 P16 C7 F
22 P24 C5 F
28 P38 C5 F
38 P64 C16 F · dump-and-go AM (low ~8h) · Source: Slow Cooker Pork Carnitas — damndelicious.net
26 P9 C8 F
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Tuesday

Jul 7 · Cook night (~20 min)
Moderate2400 target · ~2470 planned · 187P
28 P58 C8 F
38 P66 C12 F · Source: Shrimp Fried Rice Meal Prep — damndelicious.net
4 P14 C6 F
24 P26 C12 F
27 P30 C4 F
42 P64 C24 F · Source: Best Homemade Orange Chicken — joshuaweissman.com
20 P24 C7 F · no cottage cheese
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Wednesday

Jul 8 · Double day · slow-cooker night
Moderate2400 target · ~2430 planned · 189P
26 P58 C14 F
45 P62 C12 F · Source: Bite-size Chicken Teriyaki — justbento.com
5 P14 C7 F
22 P24 C5 F
28 P38 C5 F
42 P62 C18 F · dump-and-go AM (low ~8h) · Source: Slow Cooker Pulled Pork Gyros — damndelicious.net
26 P9 C8 F
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Thursday

Jul 9 · Double day · slow-cooker night
Moderate2400 target · ~2410 planned · 184P
24 P58 C12 F
38 P66 C12 F · Source: Shrimp Fried Rice Meal Prep — damndelicious.net
4 P14 C6 F
22 P24 C5 F
28 P38 C5 F
42 P66 C20 F · dump-and-go AM (low ~6–8h) · use chicken/turkey andouille to keep it lean · Source: Crockpot Jambalaya — mealprepmanual.com
20 P22 C6 F
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Friday

Jul 10 · Light · burger cook night
Light2200 target · ~2230 planned · 190P
28 P58 C8 F
45 P62 C12 F · Source: Bite-size Chicken Teriyaki — justbento.com
3 P12 C4 F
22 P24 C5 F
26 P14 C4 F
45 P52 C28 F · 90/10 beef, lean · Source: Easy Healthy High-Protein Cheeseburger — joshuaweissman.com
25 P6 C3 F

Saturday Jul 11 — Race Day · out

No meal plan. In-ride fueling only (aim 60–80 g carbs/hr during the event), then eating out post-race. Counts as eating-out #1.

Sunday Jul 12 — Recovery · out

No meal plan. Recovery day, meal out (after Gundam if playing). Counts as eating-out #2 — at your ≤2/week cap.

Tap any meal to reveal macros. Today's card opens automatically once the week begins. Macros are estimates for planning.

Recipe Key — This Week

Sunday Jul 5 · 3 hours (main session)

  1. Rice cooker: big batch brown rice (lunch bowls + Mon/Wed dinners). Set and forget.
  2. Lunch A — Teriyaki chicken ×3 (Mon/Wed/Fri): marinate + sear chicken; steam broccoli; roast peppers; portion 3 bowls with rice.
  3. Lunch B — Shrimp fried rice ×2 (Tue/Thu): cook fried rice with peas/carrots/egg; portion 2 boxes.
  4. 5 raw-veg boxes: carrots, peppers, snap peas, cucumber, cherry tomatoes; hummus portioned separately.
  5. Mon slow-cooker prep: rub pork shoulder for carnitas, refrigerate; make quick cabbage slaw.
  6. Wed slow-cooker prep: make tzatziki (Greek yogurt + cucumber + garlic); portion.
Slow-cooker mornings — 5-min dump-and-go: Mon pork + carnitas seasoning · Wed pork + gyro seasoning · Thu chicken + andouille + jambalaya trinity/tomato. All on low ~6–8h.

Tuesday Jul 7 · 1 hour (top-up)

Friday Jul 10 · 1 hour (light — weekend is out)

To Buy

For two on shared lunches/dinners + Jon's breakfast/snacks. Routed: Aldi first · Asiana for Asian items.
Produce (Aldi)
Meat & Seafood (Aldi)
Dairy & Eggs (Aldi)
Bakery (Aldi)
Frozen (Aldi)
Asian pantry (Asiana, if low)
Est. ~$115 — under the $130 cap ✓

Pantry Check

Likely on hand — auto-classified. Verify you're not out.

Check off as you shop. (Resets on reload — the hosted version can remember your ticks.)