Weekly Meal Plan

Monday July 20 – Sunday July 26, 2026
Recomp · Parents in town · dinners for 4

This week: parents in town — home dinners Mon/Tue/Wed/Fri scaled for 4 (Mom helping cook); Thu/Sat/Sun out (3 eating-out, family exception). Lunches for you + Marina: A Turkey Chimichurri / B Greek Chicken, alternating. Friday is an India: The Cookbook menu night. Veg in every lunch + home dinner + raw box + a daily afternoon salad. Red meat once (Mon barbacoa). Macros are estimates, your portion only.

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Monday

Jul 20 · Double day · slow-cooker dinner
High2800 target · ~2800 planned · 191P
24 P58 C12 F
42 P58 C18 F · ground turkey, sweet potato, broccoli, rice + chimichurri · Source: Chimichurri Rice Bowls — mealprepmanual.com
5 P15 C7 F
14 P16 C12 F
6 P24 C9 F · fuel for the second workout
28 P38 C5 F
46 P70 C26 F · dump-and-go AM (low ~8h) · taco night with the family · Source: Slow Cooker Beef Barbacoa — damndelicious.net
26 P9 C8 F
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Tuesday

Jul 21 · Moderate · burger cook night
Moderate2400 target · ~2420 planned · 181P
28 P58 C8 F
46 P58 C16 F · Source: Greek Chicken Meal Prep Bowls — damndelicious.net
4 P14 C6 F
13 P20 C10 F
26 P14 C4 F
44 P56 C28 F · grill the patties (Blackstone/Weber) · Source: Southwest Grilled Turkey Burger — heygrillhey.com
20 P24 C7 F
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Wednesday

Jul 22 · Double day · slow-cooker dinner
High2800 target · ~2790 planned · 191P
26 P58 C14 F
42 P58 C18 F · Source: Chimichurri Rice Bowls — mealprepmanual.com
5 P14 C7 F
14 P16 C12 F
6 P24 C9 F
28 P38 C5 F
44 P78 C24 F · dump-and-go AM (low ~8h), shred into sauce · Source: Slow Cooker Pork Ragu — damndelicious.net
26 P9 C8 F
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Thursday

Jul 23 · Double day · DINNER OUT
High2800 target · ~1970 home + dinner out
24 P58 C12 F
46 P58 C16 F · Source: Greek Chicken Meal Prep Bowls — damndelicious.net
4 P14 C6 F
18 P24 C14 F · bumped a bit before the evening out
6 P24 C9 F
28 P38 C5 F
Untracked. It's a High day with two sessions — don't undereat; a ~800 kcal / 45P meal lands you near target.
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Friday

Jul 24 · Moderate · India: The Cookbook menu night
Moderate2400 target · ~2320 planned · 184P
28 P58 C8 F
42 P58 C18 F · Source: Chimichurri Rice Bowls — mealprepmanual.com
3 P12 C4 F
14 P16 C12 F
26 P14 C4 F
46 P72 C24 F · coordinated menu (keep the curry mild for Marina). Recipes are Index only in the library — details below are web-informed until the pages are photographed in.
  • Main — Savoury Chicken with Tomatoes (tomato chicken curry) — India: The Cookbook, p.520
  • Dal — Roasted Split Moong Dal (simple) — p.577
  • Vegetable — Savoury Potatoes & Bell Peppers — p.232
  • Rice — Savoury Coconut Rice — p.632
  • Optional bread — Rich Kulcha — p.624
25 P6 C3 F
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Saturday

Jul 25 · Moderate · mostly with parents / out
Moderate2400 target · home breakfast + out
26 P60 C15 F
Untracked. Hold protein with a shake if meals out skew low-protein.
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Sunday

Jul 26 · Rest · with parents / out
Rest2000 target · home breakfast + out
28 P58 C8 F
Untracked recovery day.

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

Recipe Key — This Week

Sunday Jul 19 · 3 hours (main session)

  1. Rice cooker: big batch brown rice (lunches + Mon barbacoa).
  2. Lunch A — turkey chimichurri ×3 (Mon/Wed/Fri): brown turkey, roast sweet potato + broccoli, blend chimichurri (separate), portion 3 bowls ×2.
  3. Lunch B — Greek chicken ×2 (Tue/Thu): marinate + grill chicken, make tzatziki + cucumber salad (separate), portion 2 bowls ×2.
  4. Salad kit: wash/chop greens, cucumber, tomato, carrot; boil ~6 eggs; drain chickpeas.
  5. 5 raw-veg boxes; hummus separate.
  6. Mon barbacoa: mix chipotle sauce + trim beef, refrigerate for a fast AM load.
Slow-cooker mornings (dump-and-go): Mon beef + barbacoa sauce · Wed pork shoulder + ragu base. Both low ~8h, feed 4.

Tuesday Jul 21 · 1 hour + burger night

Friday Jul 24 · India menu night (a fun cook-together with Mom)

To Buy

Dinners scaled for 4 + lunches for 2 + Dad's sandwiches + Indian restock. One item per line.
Produce (Aldi)
Meat (Aldi)
Dairy & Eggs (Aldi)
Pantry / Bakery (Aldi)
Indian pantry (Asiana or Aldi)
Dad's sandwiches (Aldi)
Asian pantry (Asiana, if low)
Est. ~$215 — over the usual $130 (hosting/feeding 4 + Indian restock)

Pantry Check

Likely on hand — verify you're not out. One item per line.

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