Meal Plan · Sep 21 – 27, 2026

Cut continues · 156 lb (−3 total). A few off weeks slowed it, so we hold the deficit past Sep 27 — consistency's the lever now. Too hot to cook: sandwiches Mon–Wed lunch, chicken chili Thu/Fri, leftovers + cold plates. One crockpot batch + one grill session is the whole cook load. Uses up the leftover pulled pork + tikka. Macros are estimates.

🚗 Friday — drive to VA

Friday's dinner is a grab-and-go sandwich for the road; Sat/Sun treated as away (cheatsheet below). Back Saturday? Ask me to add home dinners.

▾

Monday

Sep 21 · Hard · doubles · Crockpot night

Hard2400 target · ~2200 · 190P

28 P52 C12 F

40 P48 C16 F

13 P12 C6 F

12 P22 C8 F

30 P38 C5 F

42 P40 C12 F · home tonight (Gundam) · extra → Thu/Fri lunch

25 P6 C3 F

▾

Tuesday

Sep 22 · Moderate · Leftover Tikka

Moderate2100 target · ~1880 · 162P

32 P40 C5 F

44 P44 C16 F · chicken grilled Sunday, eaten cold

7 P18 C4 F

12 P22 C8 F

48 P50 C16 F · anediblemosaic.com · using it up

25 P6 C3 F

▾

Wednesday

Sep 23 · Moderate · doubles · Pulled-pork lunch + grill

Moderate2100 target · ~2130 · 180P

28 P52 C12 F

40 P44 C22 F · heygrillhey.com · uses the leftover pork

3 P12 C9 F

12 P22 C8 F

26 P12 C3 F

46 P48 C16 F · the one grill session — cook extra for Thursday

25 P6 C3 F

▾

Thursday

Sep 24 · Moderate · doubles · Cold plate

Moderate2100 target · ~2000 · 191P

32 P40 C5 F

42 P40 C12 F

6 P12 C6 F

12 P22 C8 F

28 P30 C4 F

46 P18 C20 F · from Wed's grill

25 P6 C3 F

▾

Friday

Sep 25 · Light · Travel to VA

Light1900 target · ~1710 · add a shake

28 P52 C12 F

42 P40 C12 F

5 P16 C7 F

5 P12 C6 F

35 P50 C18 F · pack it so you skip the gas-station food

Saturday – Sunday · at VA

Not planned — you're traveling. Cut-while-away cheatsheet:

Anchor every meal on protein + veg; go easy on seconds of the starchy/rich stuff.
Saturday's a training day (Heavy) — eat enough; carbs are fine around the session.
Don't turn the weekend into a write-off — a couple of good choices a day keeps the trend going. Hydrate in the heat.
Log the scale when you're back so we keep auto-regulating.

Recipe Key — This Week

🥪 Sandwiches — Mon turkey · Tue grilled chicken (sliced, cold) · Wed pulled pork · Fri road · house
🥘 Crockpot chicken chili — house, dump-and-go · big batch → Mon dinner + Thu/Fri lunch
🍛 Leftover Chicken Tikka (Tue dinner) — anediblemosaic.com · reheat
🔥 Leftover Pulled Pork (Wed lunch) — heygrillhey.com · bun + slaw
🔥 Grilled chicken (Wed dinner + Thu cold) — house · grill once, eat the extra cold Thu

Sunday · light session (~1 h, no oven)

Overnight oats ×3 (Mon/Wed/Fri) — oats + Greek yogurt + milk + berries + PB.
Sandwich fixings — prep lettuce/tomato/cucumber; portion deli turkey (Mon); grill/pan a chicken breast or two and slice for Tue's cold grilled-chicken sandwich (pesto/hummus).
Salad kit Mon–Fri; boil eggs; roast a tray of chickpeas.
Portion snack veg — edamame, snap peas, carrots + hummus, pepper + guac.
Portion the leftover pork + leftover tikka front-of-fridge.

Monday · crockpot (5 min AM)

Chicken chili dump-and-go: chicken breast + beans + diced tomato/salsa + cumin/chili/paprika, low ~6–8 h; shred.
Big batch → Mon dinner + Thu/Fri lunch (scale up if Marina's in).

Wednesday · grill once (doubles day)

Grill chicken for dinner (+ rice + salad) — do extra so Thursday's cold plate needs zero cooking.

Friday · travel to VA

Pack the road sandwich + a shake + fruit/veg so you're not stuck with gas-station food.

Weekly Meal Plan

🚗 Friday — drive to VA

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday – Sunday · at VA

Recipe Key — This Week

Sunday · light session (~1 h, no oven)

Monday · crockpot (5 min AM)

Wednesday · grill once (doubles day)

Friday · travel to VA

Already have — use up

To Buy

Pantry Check (verify, don't rebuy)