Weekly Meal Plan

Monday August 3 – Sunday August 9, 2026
Race build · Blue Ridge Brutal Aug 15

This week: lunches are sandwiches (turkey Mon/Wed/Fri · grilled chicken Tue/Thu/Sat). Parents here Mon/Tue → those dinners feed 4. You can't cook Mon/Wed/Thu — Mon they cook, Wed slow-cooker, Thu leftovers. Veg in every lunch + dinner + raw box + a daily salad. Macros are estimates, your portion only.

🚴 Race build — Blue Ridge Brutal (Sat Aug 15). Saturday's long ride is your fueling dress rehearsal: practice 60–90 g carbs/hr + 500–750 mg sodium/hr with the exact products you'll race with — nothing new on race day. Full plan in the vault (race/blue-ridge-brutal-2026.md); we finalize the hour-by-hour next week once distance is set.

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Monday

Aug 3 · Training (Mom/Marina cook) · parents
Moderate2400 target · ~2370 planned · 181P
26 P58 C14 F
38 P48 C14 F
5 P15 C7 F
14 P16 C12 F
28 P38 C5 F
44 P56 C18 F · Mom/Marina cook · Source: Sheet Pan Chicken Fajitas — damndelicious.net
26 P9 C8 F
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Tuesday

Aug 4 · Moderate · parents (family dinner)
Moderate2400 target · ~2380 planned · 179P
28 P58 C8 F
46 P46 C16 F
4 P14 C6 F
13 P20 C10 F
26 P14 C4 F
42 P74 C26 F · carb-forward (good pre-race build) · Source: Spaghetti & Meatballs — joshuaweissman.com
20 P24 C7 F
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Wednesday

Aug 5 · Training (can't cook) · slow-cooker
Moderate2400 target · ~2420 planned · 179P
24 P58 C12 F · Mom picks up bagels while here Mon/Tue
38 P48 C14 F
5 P14 C7 F
14 P16 C12 F
28 P38 C5 F
44 P70 C20 F · dump-and-go AM (low ~6h) · Source: Slow Cooker Butter Chicken — damndelicious.net
26 P9 C8 F
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Thursday

Aug 6 · Training (can't cook) · leftovers
Moderate2400 target · ~2360 planned · 180P
24 P58 C12 F
46 P46 C16 F
4 P14 C6 F
13 P20 C10 F
28 P38 C5 F
40 P56 C20 F · no cooking
25 P6 C3 F
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Friday

Aug 7 · Moderate · cookbook night
Moderate2400 target · ~2240 planned · 181P
28 P58 C8 F
38 P48 C14 F
3 P12 C4 F
14 P16 C12 F
26 P14 C4 F
46 P58 C26 F · An Unapologetic Cookbook, p.155 (Index-only — web-informed until the page is photographed into the library)
26 P9 C8 F · bump with fruit if you want the full 2400
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Saturday

Aug 8 · Long ride · fueling rehearsal
High2800 target · ~2750 planned (excl. in-ride) · 183P
28 P86 C22 F · carb-forward before the ride
Counted separately from daily totals. Practice the exact race-day products & timing (see race doc).
46 P46 C16 F
4 P14 C5 F
13 P20 C10 F
28 P60 C5 F · within ~45 min of finishing
38 P86 C16 F · Source: Shrimp Fried Rice — damndelicious.net
26 P9 C8 F
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Sunday

Aug 9 · Rest · recovery
Rest2000 target · ~1850 planned · add a shake
28 P58 C8 F
38 P46 C14 F
14 P16 C12 F
34 P50 C16 F
26 P9 C8 F · add a second shake to clear the protein floor on this low day

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

Recipe Key — This Week

Sunday Aug 2 · ~1 hour (light — it's late)

  1. Grill 3–4 chicken breasts for the Tue/Thu/Sat sandwiches; slice, refrigerate.
  2. Lay out sandwich supplies (bread, deli turkey, cheese, lettuce, tomato, onion, condiments).
  3. Salad kit: wash/chop greens, cucumber, tomato, carrot; boil ~6 eggs; drain chickpeas.
  4. 5 raw-veg boxes; hummus separate.
  5. Rice cooker: brown rice for Fri/Sat.
Wed AM (dump-and-go): chicken + butter-chicken sauce → slow cooker low ~6h; rice at dinner. Mom grabs bagels while here Mon/Tue (for Wed breakfast).

Race rehearsal — Sat Aug 8

To Buy

Sandwich lunches + family dinners Mon/Tue (for 4) + dinners for 2 rest of week. One item per line.
Produce (Aldi)
Meat & Seafood (Aldi)
Dairy & Eggs (Aldi)
Pantry / Bakery (Aldi)
Rice / Indian (Asiana or Aldi)
Race fuel (Sat rehearsal + stock for Aug 15)
Est. ~$150 — a bit over $130 (two family dinners for 4)

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.)