Weekly Meal Plan

Monday August 17 – Sunday August 23, 2026
Cut · wk 1 of 6 · goal −10 lb (159→149)

Cut week 1/6. High protein (≥165 g/day), veg-heavy, high-volume so the deficit stays comfortable. Tiers set to training: Hard 2400 on doubles (Mon/Thu) + Sat ride; Moderate 2100 Tue/Wed; Light 1900 Fri; Rest 1700 Sun. Breakfast burritos (cut-styled) Mon/Wed/Fri. Red meat once (Wed). Thu dinner out (therapy). 3 cookbook nights (Weissman, Eat Caribbean, India). Weigh in weekly — expect a big week-1 drop from shedding race carbs. Macros are estimates.

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Monday

Aug 17 · Hard · double (Upper + VO2) · slow-cooker
Hard2400 target · ~2310 planned · 195P
32 P36 C14 F · Source: Breakfast Burritos — mealprepmanual.com · freezer, air-fry reheat
50 P56 C14 F · Source: Copycat Chipotle Chicken — damndelicious.net
4 P14 C5 F
14 P16 C10 F
28 P38 C5 F
42 P44 C24 F · dump-and-go AM · trim + drain fat for the cut · An Unapologetic Cookbook p.146 (web-informed)
25 P6 C3 F
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Tuesday

Aug 18 · Moderate · Z2 bike 90 min
Moderate2100 target · ~1990 planned · 191P
32 P38 C4 F
40 P50 C12 F · Source: Easy Shrimp & Broccoli Stir Fry — damndelicious.net
4 P14 C5 F
13 P18 C9 F
26 P12 C3 F
46 P44 C16 F · Eat Caribbean p.130 (web-informed) · lean + flavorful
25 P6 C3 F
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Wednesday

Aug 19 · Moderate · double (Lower + Arms)
Moderate2100 target · ~2110 planned · 194P
32 P36 C14 F
50 P56 C14 F · Source: damndelicious.net
5 P14 C5 F
14 P16 C10 F
26 P12 C3 F
42 P42 C18 F · house method · this week's one red-meat dinner
25 P6 C3 F
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Thursday

Aug 20 · Hard · double (Upper + Z2 High) · DINNER OUT
Hard2400 target · ~1580 home + dinner out
26 P50 C14 F
40 P50 C12 F · Source: damndelicious.net
4 P14 C5 F
14 P20 C10 F
28 P38 C5 F
Untracked. A grilled protein + veg + a starch keeps the cut day near ~2300.
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Friday

Aug 21 · Light · Lower 30 min · cookbook night
Light1900 target · ~1920 planned · 172P
32 P36 C14 F
50 P56 C14 F · Source: damndelicious.net
3 P12 C4 F
14 P16 C10 F
48 P44 C16 F · India: The Cookbook p.518 (web-informed) · grilled/lean, non-creamy
25 P6 C3 F
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Saturday

Aug 22 · Hard · MTB/Road 2 hr
Hard2400 target · ~2310 planned · 192P
34 P64 C6 F
2 hr — light fuel as needed.
44 P46 C14 F
4 P14 C5 F
13 P18 C9 F
28 P48 C5 F
44 P56 C12 F · Source: Baked Lemon Butter Tilapia — damndelicious.net · Marina: leftover chicken/pork if she passes on fish
25 P6 C3 F
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Sunday

Aug 23 · Rest · Yoga
Rest1700 target · ~1700 planned · add a shake
26 P50 C14 F
42 P30 C16 F
14 P16 C10 F
46 P38 C12 F
25 P6 C3 F · add a shake to clear the protein floor

Tap any meal to reveal macros. Today's card opens automatically. Cut week 1 — weigh in and log it.

Recipe Key — This Week

Sunday Aug 16 · ~2.5 hours

  1. Breakfast burritos ×6 (freeze): turkey sausage + egg whites/eggs + peppers + spinach + light cheese in WW tortillas; foil-wrap, freeze. Air-fry from frozen.
  2. Lunch A — chipotle chicken ×3: grill/roast chicken; brown rice; black beans; fajita peppers; veg-heavy bowls ×2. Salsa + lettuce fresh.
  3. Lunch B — shrimp & broccoli ×2 (Tue/Thu): quick stir-fry; portion with rice + broccoli (Thu is the last).
  4. Mon Mojo Pulled Pork: trim + rub with mojo; slow-cooker low ~8h; drain fat; big slaw.
  5. Salad kit (lots — cut volume) + boil eggs + chickpeas; 5 raw-veg boxes.
  6. Marinate Tue jerk chicken + slaw; mix Fri tandoori marinade so Friday's a quick grill.
Cut mindset: volume first — pile the veg, lean the protein, moderate rice/oil. Protein ≥165/day; top up with shakes Thu/Sun. Weigh in weekly, same morning.

To Buy — Meat & Seafood

Lean + veg-heavy for the cut. One item per line.

To Buy — Produce

To Buy — Dairy, Pantry & Bakery

Pantry Check

Likely on hand — verify.

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