Weekly Meal Plan

Monday July 13 – Sunday July 19, 2026
Recomp · Race-recovery week · Thu out (therapy)

This week: full 7 days · lunches alternate A (sweet sesame chicken) / B (Korean beef) · vodka pasta Fri · salad in the afternoon slot every day · Thu dinner out for therapy = 1 eating-out · veg in every lunch/dinner + raw box + daily salad · recovery week = quick-cook dinners (no slow-cooker). Note: Korean-beef lunch means red meat twice this week (Tue/Thu) — your call. Macros are estimates.

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Monday

Jul 13 · Double day · cook night (~20 min)
Moderate2400 target · ~2440 planned · 182P
24 P58 C12 F
44 P64 C14 F · your sweet-Asian lunch · Source: Sesame Chicken Bowls — damndelicious.net
5 P15 C7 F
14 P16 C12 F
28 P38 C5 F
42 P46 C24 F · brussels roasted alongside (house side) · Source: Baked Salmon — damndelicious.net
26 P9 C8 F
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Tuesday

Jul 14 · Light · cook night (~30 min)
Light2200 target · ~2230 planned · 177P
28 P58 C8 F
40 P60 C22 F · Source: Slow Cooker Korean Beef — damndelicious.net (batch Sunday)
4 P14 C6 F
13 P20 C10 F
26 P14 C4 F
38 P64 C22 F · Source: Hot Honey Pork Stir Fry — mealprepmanual.com
20 P24 C7 F
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Wednesday

Jul 15 · Double day · cook night (~15 min)
Moderate2400 target · ~2430 planned · 188P
26 P58 C14 F
44 P64 C14 F · Source: Sesame Chicken Bowls — damndelicious.net
5 P14 C7 F
14 P16 C12 F
28 P38 C5 F
48 P56 C14 F · house method — season, grill 2 breasts; roast broccoli/peppers alongside
26 P9 C8 F
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Thursday

Jul 16 · Double day · therapy — dinner out
Moderate2400 target · ~1740 home + dinner out
24 P58 C12 F
40 P60 C22 F · Source: Slow Cooker Korean Beef — damndelicious.net
4 P14 C6 F
18 P24 C14 F · bumped a bit so you're not starving going in
28 P38 C5 F
Untracked. A ~600–750 kcal / 40P restaurant meal lands the day near 2400. Grilled protein + veg/salad keeps the week on track.
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Friday

Jul 17 · Light · pasta cook night
Light2200 target · ~2240 planned · 182P
28 P58 C8 F
44 P64 C14 F · Source: Sesame Chicken Bowls — damndelicious.net
3 P12 C4 F
14 P16 C12 F
26 P14 C4 F
48 P66 C28 F · grill 2 breasts while the sauce simmers · load the salad for the veg · Source: Quick & Easy Vodka Pasta — joshuaweissman.com
25 P6 C3 F
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Saturday

Jul 18 · Moderate · cook night
Moderate2400 target · ~2420 planned · 178P
26 P60 C15 F
40 P50 C16 F · clear the week's fridge leftovers
4 P14 C5 F
13 P20 C10 F
28 P38 C5 F
44 P60 C18 F · Source: Miso Chicken (tori misoyaki) — justbento.com
20 P22 C6 F
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Sunday

Jul 19 · Rest
Rest2000 target · ~2020 planned · 162P
28 P58 C8 F
38 P46 C14 F
14 P16 C12 F
24 P62 C16 F · pile in the veg + a fried egg or two · Source: Spicy Fried Rice (Nasi Goreng) — joshuaweissman.com
26 P9 C8 F · protein-forward to hit the floor on a low-cal day

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

Recipe Key — This Week

Sunday Jul 12 · 3 hours (main session)

  1. Rice cooker: big batch brown rice (lunch bowls + Mon/Wed dinners).
  2. Lunch A — Sesame chicken ×3 (Mon/Wed/Fri): cook sesame chicken; steam broccoli; portion 3 bowls.
  3. Lunch B — Korean beef ×2 (Tue/Thu): batch the Korean beef (slow cooker or stovetop); portion 2 bowls with rice + veg.
  4. Salad kit for the week: wash/chop greens, cucumber, tomato, carrot; boil a half-dozen eggs; open/drain chickpeas — so the daily afternoon salad is a 2-minute toss.
  5. 5 raw-veg boxes: carrots, peppers, snap peas, cucumber, cherry tomatoes; hummus separate.
No weekday slow-cooker this week (recovery week) — dinners are quick-cook. Mon salmon ~20 min · Wed grilled chicken ~15 min. The Korean beef (Lunch B) is the one dish worth batching in the slow cooker on Sunday.

Tuesday Jul 14 · 1 hour (top-up)

Friday Jul 17 · 1 hour (light)

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)
Pantry/Bakery (Aldi)
Asian pantry (Asiana, if low)
Est. ~$128 — under the $130 cap (salmon + beef make it a tight week)

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.)