Meal Plan · Aug 31 – Sep 6, 2026

Cut week 3/6 · 156.5 lb, on pace (~1.25 lb/wk). Light week: Mon out (Gundam), Thu out (therapy), leave for your folks' Friday evening (back Mon). Only two dinners to cook — Tue jerk chicken, Wed pork chops. Breakfasts + early lunches use up leftovers (4 burritos + 2 old lunches). Rotated veg snacks (no more raw-box boredom). No home red meat. Macros are estimates.

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Monday

Aug 31 · Hard · DINNER OUT (Gundam)

Hard2400 target · ~1610 home + dinner out

32 P36 C14 F

46 P58 C16 F

13 P12 C6 F

14 P16 C10 F

28 P38 C5 F

Calorie-dense; keep the rest of Monday lean.

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Tuesday

Sep 1 · Light · Jerk Chicken night

Light1900 target · ~1810 planned · 167P

32 P38 C4 F

42 P48 C12 F

7 P18 C4 F

13 P18 C9 F

48 P40 C16 F · Source: Jamaican Jerk Chicken — anediblemosaic.com · cook extra → Wed + Fri lunches

25 P6 C3 F

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Wednesday

Sep 2 · Moderate · Pork Chop night

Moderate2100 target · ~2110 planned · 194P

32 P36 C14 F

46 P38 C16 F

3 P12 C9 F

14 P16 C10 F

26 P12 C3 F

46 P44 C22 F · An Unapologetic Cookbook p.155 (web-informed) · lean/trimmed · extra → Thu lunch

25 P6 C3 F

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Thursday

Sep 3 · Moderate · DINNER OUT (therapy)

Moderate2100 target · ~1470 home + dinner out

32 P38 C4 F

44 P30 C22 F

6 P12 C6 F

14 P20 C10 F

28 P38 C5 F

Untracked.

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Friday

Sep 4 · Light · home day (leave in the evening)

Lighthome breakfast + lunch, then away

32 P36 C14 F

46 P32 C18 F

8 P16 C5 F

Leaving in the evening — see the travel cheatsheet below.

Saturday – Sunday · at your parents

Not planned. Cut-while-traveling cheatsheet:

Anchor every meal on protein + veg; go easy on seconds of the starchy/rich stuff.
Saturday is a training day (Heavy) — eat enough; carbs are fine around the ride.
A few indulgent meals won't undo the week — don't turn 3 days into a write-off. Hydrate, keep moving.
Back Monday — normal cut cadence resumes.

Recipe Key — This Week

Breakfast — leftover burritos (Mon/Wed/Fri) + Greek yogurt bowls (Tue/Thu)
Lunch — leftovers: hibachi (Mon), Asian turkey bowl (Tue), jerk chicken (Wed + Fri), pork chop (Thu)
Tue · Jerk Chicken — anediblemosaic.com
Wed · Pork Chops — An Unapologetic Cookbook p.155 (web-informed)

Sunday Aug 30 · ~45 min (light)

Marinate Tue jerk chicken (grill Tue) + make cabbage slaw.
Salad kit Mon–Fri; boil eggs; chickpeas.
Rotate veg snacks: edamame, roast a batch of chickpeas, portion guac, tzatziki for snap peas.
Greek yogurt + berries + granola ready (Tue/Thu). Grab a leftover burrito Mon/Wed/Fri.

Cook nights

Tue: grill jerk chicken + slaw + small rice & peas. Cook plenty extra → covers Wed + Fri lunches.
Wed: pork chops + roasted veg + small potato/rice. Cook an extra chop → Thu lunch.
Fri: home breakfast + lunch, then leave in the evening.

Weekly Meal Plan

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday – Sunday · at your parents

Recipe Key — This Week

Sunday Aug 30 · ~45 min (light)

Cook nights

Already have — use up

To Buy

Pantry Check