Weekly Meal Plan

Monday August 10 – Sunday August 16, 2026
🚴 Race Week · Blue Ridge Brutal Sat Aug 15

Race week: taper → carb-load → race → recovery. Breakfast: burritos Mon/Wed/Fri + Japanese tamagoyaki Tue/Thu. Lunch: salmon bowls Mon/Wed/Fri, sandwiches Tue/Thu (no red meat at lunch). Red meat = 2 dinners (Tue beef, Wed Bolognese). Bolognese Wed + team pasta Fri = no back-to-back pasta. Fri drive to Boone + team dinner; Sat race + dinner out; Sun recovery. Afternoon salad daily. Cut starts next week (Aug 17). Macros are estimates.

🚴 Blue Ridge Brutal — Sat Aug 15 · 70 mi · 8 AM. On-bike: ~75 g carbs/hr + 600–800 mg sodium/hr (Clif Bloks, gels, rice krispy treats, carb-electrolyte bottles). 5 AM bagel breakfast; recover within 45 min. Hour-by-hour in race/blue-ridge-brutal-2026.md.

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Monday

Aug 10 · Taper · 1 hr bike
Light2200 target · ~2280 planned · 185P
30 P42 C18 F · Austin Breakfast Tacos base (An Unapologetic Cookbook p.112) · uses leftover pork
38 P48 C20 F · Source: Sheet Pan Teriyaki Salmon — damndelicious.net
5 P15 C7 F
14 P16 C12 F
26 P14 C4 F
46 P50 C20 F · uses leftover pork chops + veg · An Unapologetic Cookbook p.155 (web-informed)
26 P9 C8 F
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Tuesday

Aug 11 · Taper · 1 hr bike
Light2200 target · ~2290 planned · 169P
24 P50 C16 F · Source: Spinach Tamagoyaki — justbento.com
40 P46 C16 F
4 P14 C6 F
13 P20 C10 F
26 P14 C4 F
42 P56 C20 F · leftover ground beef + peppers · house method
20 P24 C7 F
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Wednesday

Aug 12 · Taper · 45 min bike
Light2200 target · ~2360 planned · 179P
30 P42 C18 F
38 P48 C20 F · Source: Sheet Pan Teriyaki Salmon — damndelicious.net
5 P14 C7 F
14 P16 C12 F
26 P14 C4 F
40 P72 C20 F · uses remaining ground beef/pork · Essentials of Italian Cooking (Marcella Hazan) (web-informed)
26 P9 C8 F
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Thursday

Aug 13 · Taper · 30 min · carb-load begins
Carb-load~2500 · carbs up · 189P
24 P50 C16 F · Source: Spinach Tamagoyaki — justbento.com
46 P46 C16 F
4 P14 C5 F
20 P40 C4 F
28 P38 C5 F
44 P72 C16 F · house method · carb-forward for the load day
25 P6 C3 F
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Friday

Aug 14 · 30 min · carb-load peak · drive to Boone
Carb-load~2600 · carbs high, fat low
30 P42 C18 F
38 P60 C18 F · Source: Sheet Pan Teriyaki Salmon — damndelicious.net
12 P74 C6 F
34 P110 C22 F · cook for 6 adults + 3 toddlers · easy on grease
Hydrate; set out race kit + fuel.
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Saturday

Aug 15 · 🚴 RACE — Blue Ridge Brutal (70 mi, 8 AM)
RACEfuel the work
~100–120 g carbs, low fat/fiber. Team breakfast: pancakes/oatmeal + fruit + coffee.
Pre-roll.
~75 g carbs/hr + 600–800 mg sodium/hr. Hr1 Bloks · Hr2 gel+rice krispy · Hr3 Bloks · Hr4 gel+rice krispy. Timer every 20 min. Full detail in the race doc.
~70–90 g carbs + 30–40 g protein + fluids/sodium.
You earned it. Keep hydrating.
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Sunday

Aug 16 · Rest · recovery + drive home
Rest~2010 · add a shake
28 P48 C20 F
38 P50 C20 F
14 P16 C12 F
36 P52 C18 F
26 P9 C8 F · add a shake to clear the protein floor

Tap any meal to reveal detail. Today's card opens automatically. Macros are estimates. Cut starts next week.

Recipe Key — This Week

Sunday Aug 9 · ~2–2.5 hours

  1. Breakfast burritos ×6 (freeze): eggs + potato + leftover pork + peppers + cheese in large tortillas; foil-wrap, freeze.
  2. Salmon bowls ×3 (MWF lunch): sheet-pan teriyaki salmon + green beans/carrots + rice; portion. Freeze Friday's portion, fridge Mon/Wed.
  3. Spinach tamagoyaki for Tue/Thu breakfasts (keeps well) + cook rice.
  4. Grill chicken breasts for Thu stir-fry + Thu sandwich.
  5. Sandwich supplies staged (bread, deli turkey, cheese, lettuce/tomato).
  6. Salad kit from the salad surplus; boil eggs; 5 raw-veg boxes from the pepper/carrot pile.
  7. Portion remaining leftover meat: ground beef → Tue taco; ground beef/pork → Wed Bolognese; freeze extra.
Fri: pack the last burrito + thawed salmon bowl for the drive; cook team carb-load pasta (6 adults + 3 toddlers). Sat: team breakfast + race — pre-stage fuel Friday night (race doc).

Already have — use up

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To Buy — your household

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Breakfast
Lunch
Produce
Pantry / Bakery
Race fuel (order this)

Team meals — Boone (6 adults + 3 toddlers)

Fri carb-load dinner + Sat race breakfast.
Fri pasta dinner
Sat race breakfast

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