Meal Plan · Oct 5 – 11, 2026

Both lunches come from your cookbooks and get made Sunday: turkey chili (Mon/Wed/Fri) and chicken tikka (Tue/Thu), alternating. Thursday's tikka and Friday's chili are frozen to stay fresh. Dinners: ramen Tue, slow-cooker pulled pork Wed (extra freezes for next week), sheet-pan tilapia Thu, shawarma wraps for Friday's drive. Back to normal rules: 1 red meat, salad with every dinner. Macros are estimates.

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Monday

Oct 5 · Hard · doubles · DINNER OUT (Gundam)

Hard2400 target · ~2300 home + out

34 P54 C14 F

40 P38 C12 F · your cookbook · made Sunday

13 P12 C6 F

30 P38 C5 F

Untracked.

25 P6 C3 F

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Tuesday

Oct 6 · Moderate · Ramen night

Moderate2100 target · ~2090 · 185P

32 P40 C5 F

48 P50 C16 F · India: The Cookbook, p.752 · made Sunday

7 P18 C4 F

28 P30 C4 F

45 P70 C18 F · An Unapologetic Cookbook, p.226 · store broth + his tare for a weeknight

25 P6 C3 F

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Wednesday

Oct 7 · Moderate · doubles · Slow-cooker pulled pork

Moderate2100 target · ~2140 · 174P

34 P54 C14 F

40 P38 C12 F · your cookbook · made Sunday

3 P12 C9 F

30 P38 C5 F

42 P40 C22 F · start it in the morning · freeze the extra for next week

25 P6 C3 F

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Thursday

Oct 8 · Moderate · doubles · Sheet-pan night

Moderate2100 target · ~2020 · 186P

32 P40 C5 F

48 P50 C16 F · India: The Cookbook, p.752 · thawed from Sunday

6 P12 C6 F

30 P38 C5 F

45 P48 C14 F · second pan: shawarma chicken for Friday

25 P6 C3 F

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Friday

Oct 9 · Light · Home day, leave after work

Light1900 target · ~1800 · 146P

34 P54 C14 F

40 P38 C12 F · your cookbook · thawed from Sunday

5 P16 C7 F

42 P45 C18 F · anediblemosaic.com · cooked Thu, packed

25 P6 C3 F

Saturday – Sunday · at your parents'

Not planned. Cheatsheet:

Anchor every meal on protein + veg; go easy on seconds of the rich stuff.
Saturday's a Heavy training day. Eat enough; carbs around the session are fine.
A couple of good choices a day keeps the trend going.

Recipe Key — This Week

🥘 Turkey chili — your cookbook · Mon/Wed/Fri lunch
🍛 Chicken tikka masala — India: The Cookbook, p.752 · Tue/Thu lunch
🍜 Shoyu ramen — An Unapologetic Cookbook, p.226 · Tue dinner
🐖 Slow-cooker pulled pork (Wed, 1 red meat) · 🐟 Sheet-pan tilapia (Thu) — house
🌯 Chicken shawarma — anediblemosaic.com · cook Thu, wrap Fri

Sunday · main session (~2–2.5 h)

Turkey chili, ~6 servings. Box Mon + Wed, freeze Fri's.
Chicken tikka masala, ~4 servings. Box Tue, freeze Thu's.
Rice, one big pot.
Breakfast veg: sauté spinach + peppers + onion; scoop into the eggs MWF.
Salad kit for 4 dinners · portion veg snacks · roast chickpeas.

Weeknights

Tue: shoyu ramen: broth + tare, noodles, sliced chicken, soft egg, greens.
Wed AM: rub a ~4 lb shoulder, set it on onion with a splash of broth, low 8–10 h. PM: shred, eat, freeze the extra for next week. Move Thu's tikka to the fridge.
Thu: Pan 1 is tilapia + veg (400°F, 12–15 min). Pan 2 is shawarma chicken (425°F, ~25 min), sliced for Friday. Move Fri's chili to the fridge.
Fri: wrap the shawarma before you leave · pack a shake.

Weekly Meal Plan

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday – Sunday · at your parents'

Recipe Key — This Week

Sunday · main session (~2–2.5 h)

Weeknights

Already have — use up (don't buy)

To Buy — Meat / Fish

To Buy — Breakfast

To Buy — Produce

To Buy — Pantry / Cans / Bread

To Buy — Snacks / Other

Pantry Check (verify, don't rebuy)