Weekly Meal Plan

Monday August 24 – Sunday August 30, 2026
Cut · wk 2 of 6 · 157.5 lb (−1.5, on pace)

Cut week 2/6 · 157.5 lb, on pace. High protein (≥165 g), veg-heavy, high-volume. Breakfast burritos (prep filling, assemble day-of). Hibachi lunches on the Blackstone. Mon dinner out (Gundam — burgers/Rocky's Hot). Red meat 2 this week (Tue gyudon + Sun Bolognese). New sources added: Woks of Life, An Edible Mosaic, Emily Bites, Flat Top King. Macros are estimates.

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Monday

Aug 24 · Hard · double (Upper + VO2) · DINNER OUT (Gundam)
Hard2400 target · ~1580 home + dinner out
32 P36 C14 F · filling prepped Sun, assembled fresh · Source: Turkey Sausage Breakfast Burritos — emilybites.com
46 P58 C16 F · Source: Blackstone Hibachi Chicken — theflattopking.com · Yum Yum Sauce
4 P14 C5 F
14 P16 C10 F
28 P38 C5 F
Calorie-dense; the rest of Monday is kept lean to absorb it.
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Tuesday

Aug 25 · Moderate · Z2 90 min · Japanese night
Moderate2100 target · ~2010 planned · 182P
32 P38 C4 F
42 P48 C12 F · Source: mealprepmanual.com
4 P14 C5 F
13 P18 C9 F
26 P12 C3 F
40 P58 C16 F · Source: Gyudon — thewoksoflife.com · mushroom soup: shiitake/enoki + tofu + scallion (Marina's request)
25 P6 C3 F
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Wednesday

Aug 26 · Moderate · double (Lower + Arms) · slow-cooker
Moderate2100 target · ~2110 planned · 192P
32 P36 C14 F
46 P58 C16 F · theflattopking.com
5 P14 C5 F
14 P16 C10 F
26 P12 C3 F
44 P50 C14 F · dump-and-go AM · Source: Super Bowl Turkey Chili — damndelicious.net
25 P6 C3 F
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Thursday

Aug 27 · Hard · double (Upper + Z2 High)
Hard2400 target · ~2370 planned · 205P
32 P38 C4 F
42 P48 C12 F · mealprepmanual.com
4 P14 C5 F
14 P20 C10 F
22 P28 C3 F
28 P38 C5 F
48 P50 C18 F · Source: Chicken Shawarma — anediblemosaic.com
25 P6 C3 F
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Friday

Aug 28 · Light · Lower 30 min · cookbook night
Light1900 target · ~1900 planned · 166P
32 P36 C14 F
46 P58 C16 F · theflattopking.com
3 P12 C4 F
14 P16 C10 F
46 P34 C20 F · Eat Caribbean p.84 (web-informed)
25 P6 C3 F
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Saturday

Aug 29 · Hard · MTB/Road 2 hr
Hard2400 target · ~2350 planned · 184P
30 P72 C12 F · overnight-oats option: Damn Delicious Meal Prep p.32
2 hr — light fuel as needed.
42 P48 C12 F · mealprepmanual.com
4 P14 C5 F
13 P18 C9 F
28 P48 C5 F
38 P70 C12 F · house method (lean)
25 P6 C3 F
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Sunday

Aug 30 · Rest · Yoga
Rest1700 target · ~1870 planned (over — see note)
32 P36 C14 F
46 P58 C16 F · theflattopking.com
14 P16 C10 F
38 P62 C18 F · Essentials of Italian Cooking (Marcella Hazan), web-informed
25 P6 C3 F · Sun runs ~1870 vs 1700 Rest — trim Bolognese if you want it dead-on

Tap any meal to reveal macros. Today's card opens automatically. Cut week 2 — weigh in and log it.

Recipe Key — This Week

Sunday Aug 23 · ~2.5 hours

  1. Burrito filling (not frozen): brown turkey sausage + peppers + black beans + chipotle; fridge. Assemble fresh each morning.
  2. Lunch A — Chicken Hibachi ×4: griddle chicken (Blackstone) + hibachi fried rice + zucchini/onion/mushroom; portion ×2. Light yum-yum.
  3. Lunch B — Asian turkey bowls ×3 (Tue/Thu/Sat): brown lean turkey in the sauce; portion with veg + rice.
  4. Salad kit (lots) + boil eggs + chickpeas; 5 raw-veg boxes.
  5. Prep: slice beef thin (Tue gyudon); soak/slice shiitake+enoki (soup); shawarma marinade (Thu).
Volume first; protein ≥165 (shake Sun). Mon dinner out (Gundam) is calorie-dense — keep the rest of Monday lean. Red meat is 2 this week (gyudon + Bolognese). Weigh in same morning.

To Buy — Meat & Seafood

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To Buy — Produce

To Buy — Dairy, Pantry & Asian

Pantry Check

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