Prepology

Plan the week · Shop once · Eat well

Your whole macro meal plan in one place: build the week and get the shopping list, then cook from the recipes, sauces and guide.

1 Set your schedule
2 Plan or pick your meals
3 Shop and prep

Your schedule this week

Set this first. The plan, snacks, packing and portions follow from it.

Plan my week for me

Builds a varied week from your schedule, with meals that share proteins, grains and sauces so Sunday prep stays short. Adjust any meal afterward with the + and − buttons; lock a meal to keep it when you re-plan.

Pick your meals

Recipe cards

Most meals are assembled, not cooked from a recipe. Use this table to see where each meal's instructions are. All cards use the salt-free blends with ¼ tsp fine salt per pound of protein; cooked dishes keep 4 days in the fridge.

Two upgrades for every ground turkey recipeStretch with lentils: replace up to a third of the turkey with cooked brown or green lentils (½ cup cooked per lb, or a drained can per 2 lb). Fiber up, cost down, protein about the same; the texture holds in the chili, taco meat, stuffed peppers, meatballs and the skillet. Boost with egg whites: ¼ cup liquid egg whites per lb in meatball mixes adds about 6 g protein per batch and keeps them moist.

Where the instructions are	Meals
Full recipe card (Recipes tab)	Shakshuka (B6, D22) · meatball farro soup (L12) · Moroccan tagine (D5) · salmon burgers (D9) · shrimp and grits (D10) · turkey-zucchini meatballs (D14) · stuffed peppers (D17) · turkey chili (D18) · stuffed acorn squash (D19) · green frittata (D23) · tuna cakes (D31) · lobster tails (D32) · marry me chicken (D34) · chicken taco soup (D37)
Method in the meal table	Protein oat pancakes (B11) · wing night (D29) · ginger-scallion turkey meatballs (D30) · lobster roll lettuce cups (D33)
Sauce or blend recipe covers it	Chicken piccata pan sauce (D2) · miso-maple salmon (D6) · turkey larb (D15, D20) · every meal's sauce and seasoning (Sauces & blends tab)
Week 2 prep covers it	Coconut-lime shrimp curry base (D11)
No recipe needed	Everything else: a Sunday-batch protein + grain or sweet potato + vegetables + sauce, built with the build-a-plate formula

Turkey chili with crackersD18

Makes 6 · 45 min · freezes 3 months

2 lb ground turkey (93%), 1 onion diced, 1 poblano diced, 3 garlic cloves
3 Tbsp taco / chipotle blend, ½ tsp salt
1 can kidney beans + 1 can black beans, drained and rinsed
1 can (28 oz) crushed or fire-roasted tomatoes, 1 cup low-sodium stock
1½ cups frozen corn
Per bowl: 2 Tbsp Greek yogurt, scallion, 1 Tbsp cheddar, 6 Triscuits or 2 Wasa

Brown the turkey with the onion and poblano over medium-high, about 8 min, breaking it up.
Add the garlic, spice blend and salt; stir 1 min.
Add the tomatoes, beans and stock. Simmer partly covered 25–30 min.
Stir in the corn for the last 5 min.
Portion into 6; refrigerate 3, freeze 3. Top when serving.

Turkey meatball farro soupL12

Makes 4 · 45 min

Meatballs: 1½ lb ground turkey, 1 egg, 3 Tbsp oat flour, 2 garlic cloves grated, 1 Tbsp parmesan, 1 tsp Greek lemon-oregano blend, ¼ tsp salt
Soup: 1 tsp olive oil, 1 onion, 2 carrots, 2 celery stalks (diced), 3 garlic cloves
6 cups low-sodium stock, 1 zucchini diced, 4 cups chopped kale
2 cups cooked farro, 1 lemon, 2 Tbsp parmesan to finish

Oven to 400°F. Mix the meatballs gently, roll 16 balls, bake 16–18 min.
Cook the onion, carrot and celery in the oil 6 min; add the garlic for 1 min.
Add the stock, simmer 10 min. Add the zucchini and kale, simmer 5 min.
Add the meatballs, the lemon juice and black pepper.
Store the farro separately so it doesn't soak up the broth; add ½ cup per bowl with parmesan.

Moroccan chicken tagineD5

Serves 4 · 50 min · freezes well

1⅔ lb boneless chicken thighs, ½ tsp salt, 1 tsp olive oil
1 onion sliced, 3 garlic cloves, 1 Tbsp grated ginger, 1 Tbsp Moroccan blend
1 cup crushed tomatoes, 1 cup low-sodium stock
4 carrots in chunks, 1 can chickpeas, 6 dried apricots chopped
4 cups riced cauliflower, ½ lemon, fresh mint

Season the chicken with salt and half the blend. Brown in the oil, 3 min per side; set aside.
Cook the onion 5 min. Add the garlic, ginger and the rest of the blend for 1 min.
Add the tomatoes, stock, carrots, chickpeas and apricots; nestle the chicken back in.
Cover and simmer on low 30 min. Squeeze in the lemon.
Sauté the cauliflower rice 5 min; serve the tagine over 1 cup each with mint.

Salmon burger lettuce cupsD9

Serves 2 (4 patties) · 30 min

12 oz skinless salmon (or 2 × 6-oz cans, drained)
1 egg white, 2 Tbsp oat flour, 1 scallion, 1 Tbsp dill, 1 tsp Dijon, zest of ½ lemon, pinch of salt
1 tsp avocado oil
Quick pickle: ½ cucumber + 4 radishes sliced thin, ¼ cup rice vinegar
1 head butter lettuce, avocado-wasabi crema

Toss the cucumber and radish with the vinegar; set aside.
Pulse a third of the salmon to a paste (it binds the patties); finely dice the rest.
Mix all the salmon with the remaining ingredients. Form 4 patties; chill 15 min.
Cook in the oil over medium, 3–4 min per side, to 145°F.
Serve in lettuce cups with the drained pickles and the crema.

Shrimp and gritsD10

Serves 2 · 35 min

¼ cup stone-ground grits, 1 cup low-sodium stock, ½ cup water, 1 Tbsp parmesan
12 oz raw peeled shrimp, 2 tsp garlic-paprika blend, pinch of salt
1 tsp olive oil, 1 bell pepper sliced, 1 cup sliced okra, 2 garlic cloves
½ lemon, 1 scallion

Boil the stock and water, whisk in the grits, simmer on low 25 min, stirring often. Add water if thick; stir in the parmesan. (Quick grits: 5 min.)
Toss the shrimp with the blend and salt.
Cook the pepper and okra in the oil over medium-high 5 min; add the garlic 30 sec.
Push the vegetables aside; cook the shrimp 2 min per side until pink.
Squeeze the lemon over; serve over the grits with scallion.

Turkey-zucchini meatballs in tomato-basilD14

Serves 4 · 40 min

1½ lb ground turkey, 1 zucchini grated and squeezed dry, 1 egg, 3 Tbsp oat flour
2 garlic cloves, 2 Tbsp parmesan, 1 tsp dried oregano, ¼ tsp salt
1 eggplant cubed, 2 tsp olive oil
2 cups no-sugar-added marinara, fresh basil
1⅓ cups cooked farro (⅓ cup per plate)

Oven to 400°F. Toss the eggplant with the oil; roast 25 min.
Mix the meatball ingredients until just combined; roll about 20 balls.
Bake 18 min, to 165°F inside.
Warm the marinara in a wide pan; simmer the meatballs in it 5 min.
Serve with the eggplant and farro, topped with basil.

Turkey stuffed peppersD17

Makes 6 · 1 hour · freeze the extras

6 bell peppers, tops cut off and seeded
2¼ lb ground turkey, 1 onion diced, 2 garlic cloves, 1 Tbsp Greek lemon-oregano blend, ½ tsp salt
2 cups cooked quinoa (⅔ cup dry), 3 cups baby spinach
1½ cups no-sugar-added marinara, 3 oz feta

Oven to 375°F.
Brown the turkey with the onion, garlic, blend and salt, about 8 min. Stir in the spinach to wilt.
Off the heat, mix in the quinoa, ½ cup marinara and half the feta.
Stand the peppers in a dish, fill, top with the remaining marinara and feta.
Cover with foil, bake 30 min; uncover 10 min. Cool extras fully before freezing.

Stuffed acorn squashD19

Serves 4 · 50 min

2 acorn squash, halved and seeded, 1 tsp olive oil
1½ lb ground turkey, 1 small onion, 2 garlic cloves, 1 tsp dried sage, ½ tsp dried thyme, ½ tsp salt
4 cups chopped kale, 1⅓ cups cooked quinoa
2 Tbsp dried cranberries, 2 Tbsp chopped pecans
Side: 4 cups green beans, roasted or steamed

Oven to 400°F. Brush the squash with oil; roast cut-side down 30 min.
Brown the turkey with the onion, garlic, sage, thyme and salt, about 8 min.
Add the kale to wilt; stir in the quinoa and cranberries.
Flip the squash, fill each half, top with pecans; bake 10 min more.
Serve one half per person with green beans.

ShakshukaB6 · D22

Serves 2 · 30 min · sauce keeps 4 days

1 tsp olive oil, 1 onion and 1 bell pepper diced, 2 garlic cloves
1 tsp cumin, 1 tsp smoked paprika, pinch of cayenne, ¼ tsp salt
1 can (14.5 oz) crushed or fire-roasted tomatoes, 2 cups spinach
Breakfast: 4–5 eggs. Dinner: 6 eggs + ½ can chickpeas
2 Tbsp feta, parsley

Cook the onion and pepper in the oil over medium 6 min.
Add the garlic and spices 1 min, then the tomatoes; simmer 8–10 min until thick.
Stir in the spinach (and chickpeas for dinner) to wilt.
Make wells, crack in the eggs, cover on low 6–8 min until the whites set.
Top with feta and parsley. For breakfasts, make the sauce Sunday; reheat one portion, then add eggs.

Big green frittataD23

Serves 4 · 35 min · good cold the next day

6 eggs + ½ cup egg whites, ¼ tsp salt, black pepper
1 tsp olive oil, 1 leek sliced and rinsed
2 cups small broccoli florets, 2 cups spinach, 2 oz goat cheese
Salad: 4 roasted or precooked beets, 6 cups arugula, orange-sherry vinaigrette

Oven to 375°F. Whisk the eggs, whites, salt and pepper.
In a 10-inch oven-safe nonstick skillet, cook the leek 4 min. Add the broccoli and a splash of water, cover 4 min. Add the spinach to wilt.
Pour in the eggs; dot with goat cheese. Cook on the stove 3 min until the edges set.
Bake 12–15 min until the center no longer jiggles.
Cut into 4 wedges; serve with the beet and arugula salad.

Tuna cakesD31

Serves 2 (4 cakes) · 25 min

2 cans (5 oz each) light tuna, drained very well
1 egg, 3 Tbsp oat flour, 1 scallion, 1 Tbsp dill, 2 tsp Dijon, zest of ½ lemon, black pepper (no added salt; the tuna has enough)
1 tsp avocado oil
To serve: 1 sweet potato in wedges, 2 cups shredded purple cabbage, 2 cups greens, ¼ cup lemon-yogurt sauce, lemon wedges

Roast the wedges at 425°F for 25 min, or use Sunday's sweet potato.
Flake the tuna and mix in everything else; rest 5 min so the oat flour soaks in.
Form 4 patties ½ inch thick; chill 10 min if soft.
Cook in the oil over medium, 3–4 min per side, until golden.
Serve 2 cakes each with wedges, cabbage and greens, 2 Tbsp sauce and lemon.

Broiled lobster tailsD32

Serves 2 · 25 min

4 lobster tails (4–5 oz each), thawed
2 tsp melted butter + 2 tsp olive oil, 2 garlic cloves grated, ½ tsp smoked paprika, zest of 1 lemon
Sides: 1 bunch asparagus, 1 cup baby potatoes halved, 3 cups arugula, 1 lemon

Oven to 425°F. Roast the potatoes 25 min; add the asparagus for the last 10.
With kitchen shears, cut down the center of each top shell to the fin; lift the meat to rest on top of the shell.
Switch to broil. Brush the meat with the garlic-butter mix.
Broil 6 inches from the heat, about 1 min per ounce (5–7 min), until opaque and 140°F.
Serve 2 tails each with lemon wedges, the potatoes and asparagus, and lemony arugula.

Marry me chicken, lightenedD34

Serves 4 · 30 min

1⅔ lb chicken breast, halved into thin cutlets; 1 tsp Italian seasoning, ½ tsp salt, pepper, 2 tsp olive oil
4 garlic cloves, ½ cup dry-packed sun-dried tomatoes (soaked 10 min, chopped), ½ tsp chili flakes
¾ cup low-sodium stock; ¾ cup 2% Greek yogurt whisked with 1 tsp cornstarch; ¼ cup parmesan
4 cups spinach, fresh basil; to serve 1⅓ cups cooked farro, 4 cups roasted broccoli

Season the cutlets; sear in the oil over medium-high 3–4 min per side to 165°F. Set aside.
On medium, cook the garlic, tomatoes and chili 1 min. Add the stock, scrape the pan, simmer 3 min.
Off the heat for 1 min, stir in the yogurt mix and parmesan until smooth (off heat keeps it from curdling).
Wilt in the spinach, return the chicken, warm gently on low without boiling.
Top with basil; serve with ⅓ cup farro and 1 cup broccoli each (or spaghetti squash for lower carb).

Chicken taco soupD37

Makes 6 · 45 min · freezes 3 months

2½ lb boneless chicken breast
1 tsp olive oil, 1 onion and 2 bell peppers diced, 3 garlic cloves; 3 Tbsp taco / chipotle blend, ½ tsp salt
6 cups low-sodium stock, 1 can (28 oz) fire-roasted tomatoes
2 cans black beans, drained; 1½ cups frozen corn; 2 limes
Per bowl: 2 Tbsp Greek yogurt, cilantro, lime wedge

Cook the onion and peppers in the oil 6 min; add the garlic, blend and salt 1 min.
Add the stock, tomatoes and whole breasts; cover and simmer 20 min to 165°F.
Lift out the chicken, shred with two forks, return it to the pot.
Add the beans and corn, simmer 5 min; squeeze in the limes.
Portion into 6; refrigerate 3, freeze 3. Office days: heat until steaming and pour into a preheated thermos.

Sauces & spice blends

Built on Greek yogurt, citrus and measured oil. Sauces make 4 servings of 2 Tbsp unless noted. Yogurt sauces keep 4–5 days, salsas 3–5 days, oil and nut sauces about a week.

Yogurt sauces light · 0–4 g fat

Cilantro-lime cremaL4 · L13 · ~1 g fat½ cup 2% Greek yogurt, zest + juice of 1 lime, ¼ cup cilantro, 1 small garlic clove, pinch of salt. Blend or chop fine; thin with water.

Lemon-yogurt sauceL2 · ~1 g fat½ cup Greek yogurt, zest of ½ lemon + 1 Tbsp juice, 1 tsp chopped mint, ½ grated garlic clove, pinch of salt.

Aji verdeD3 · ~1.5 g fat½ cup Greek yogurt, 1 cup cilantro, 1 jalapeño (seeded for mild), 1 garlic clove, juice of 1 lime, 1 Tbsp grated parmesan, pinch of salt. Blend smooth.

Tahini-tzatzikiD28 · ~4 g fat½ cup Greek yogurt, ½ cucumber grated + squeezed dry, 1½ Tbsp tahini, 1 grated garlic clove, 1 Tbsp lemon juice, 1 Tbsp dill, pinch of salt.

Yogurt blue cheese dipD29 · ~2.5 g fat½ cup Greek yogurt, 2 Tbsp crumbled blue cheese, 1 tsp lemon juice, ¼ tsp garlic powder, black pepper, chives.

Cottage cheese avocado cremaL4 · L13 · D40 · wings · ~3 g fat, 5 g protein½ cup cottage cheese, ½ avocado, juice of 1 lime, ¼ cup cilantro, 1 small garlic clove, pinch of salt, 1–2 Tbsp water. Blend until completely smooth. Cottage cheese blended smooth also swaps one for one as the base of any yogurt sauce.

Avocado-wasabi cremaD9 · ~4 g fat½ avocado, ¼ cup Greek yogurt, 1 tsp wasabi paste, 1 tsp lime juice. Mash smooth.

Zero-fat sauces, salsas & glazes free

Gochujang-lime drizzleL1 · 0 g fat · ~150 mg Na1 Tbsp gochujang, 2 Tbsp lime juice, 1 Tbsp rice vinegar, 1 tsp low-sodium soy, 1–2 Tbsp water. Gochujang carries about 1 g rice-syrup sugar per serving.

Mango-scotch bonnet salsaL10 · 4 servings of ½ cup1 mango diced, ¼ red onion minced, ½ scotch bonnet seeded + minced (or a jalapeño), juice of 1 lime, a handful of cilantro.

Salsa verdeL13 · B8 · D21Store-bought is fine at ≤150 mg sodium per 2 Tbsp. Homemade: broil 6 tomatillos, 1 jalapeño, ½ onion until charred; blend with garlic, cilantro, lime.

Lighter buffalo sauceD29 · per serving1 Tbsp hot sauce cut with 1 Tbsp lemon juice + ¼ tsp garlic powder. 1 tsp melted butter only for gloss (+4 g fat). Halves the sodium: ~1,100 → ~550 mg.

Lemon-caper piccataD2 · serves 2 · ~2 g fatIn the chicken pan: ½ cup low-sodium stock, juice of 1 lemon, 1 Tbsp rinsed capers; reduce 3 min, swirl in 1 tsp butter or olive oil, add parsley.

Miso-maple glazeD6 · L5 · covers 2 fillets1 Tbsp white miso, 1 tsp maple syrup, 1 tsp rice vinegar, ½ tsp grated ginger. Brush on before roasting. ~300 mg sodium per fillet.

Fat sauces count as the meal's fat · ~5–8 g

Lemon-tahiniL6 · D1 · ~8 g fat¼ cup tahini, ¼ cup lemon juice, 1 small grated garlic clove, pinch each cumin + salt, 3–4 Tbsp ice water. Whisk until pale and creamy.

Peanut-lime-gingerL7 · ~8 g fat · ~150 mg Na¼ cup natural peanut butter, 2 Tbsp lime juice, 1 Tbsp low-sodium soy or tamari, 1 Tbsp rice vinegar, 1 tsp grated ginger, 1 garlic clove, ½ tsp sriracha, 3–4 Tbsp warm water.

Ginger-miso dressingL5 · ~5 g fat · ~150 mg Na1 Tbsp white miso, 2 Tbsp rice vinegar, 1 Tbsp orange juice, 4 tsp toasted sesame oil, 1 tsp grated ginger, 2 Tbsp water. Shake in a jar.

Dijon-shallot vinaigretteAny green salad · ~5 g fat1 Tbsp Dijon, 1 small shallot minced, 3 Tbsp sherry or red wine vinegar, 4 tsp olive oil, black pepper.

Lime-chili vinaigretteL3 · ~5 g fat3 Tbsp lime juice, 1 Tbsp rice vinegar, 4 tsp avocado oil, ½ tsp chili flakes or minced jalapeño, ½ tsp cumin, cilantro, pinch of salt.

Orange-sherry vinaigretteL11 · ~5 g fatZest of 1 orange + 3 Tbsp juice, 2 Tbsp sherry vinegar, 4 tsp olive oil, 1 tsp Dijon, black pepper.

Greek dressingL14 · ~5 g fat3 Tbsp red wine vinegar, 1 Tbsp lemon juice, 1 tsp dried oregano, ½ grated garlic clove, 4 tsp olive oil, black pepper.

Salt-free spice blends each makes ~¼ cup · keeps 6 months

Salt rule for every blendThe blends are salt-free. Add ¼ tsp fine salt per pound of protein (about 200–250 mg per serving), then taste at the table. For the Korean dishes (L1, D4, D30), flavor comes from fresh ginger, garlic, scallion, kimchi and the gochujang sauces, so no dry blend is needed.

Blend	Mix	Use on	How much
Jerk	1 Tbsp allspice, 1 Tbsp dried thyme, 2 tsp garlic powder, 2 tsp onion powder, 1 tsp black pepper, 1 tsp cinnamon, ½ tsp ground ginger, ½ tsp nutmeg, ½–1 tsp cayenne	Jerk bowl (L10), jerk wings (D29), shrimp	1 Tbsp per lb. Full wet jerk: blend the rub with 3 scallions, ½ scotch bonnet, 2 garlic cloves, 1 Tbsp fresh ginger, juice of 1 lime, 1 Tbsp low-sodium soy, 1 tsp oil; marinate 2+ hrs
Cajun / blackened	2 Tbsp smoked paprika, 1 Tbsp garlic powder, 1 Tbsp onion powder, 2 tsp dried oregano, 2 tsp dried thyme, 1 tsp black pepper, ½–1 tsp cayenne	Blackened salmon (D7), Cajun shrimp (L8), wings	1 Tbsp per lb; sear in a hot, lightly oiled pan
Peruvian chicken	1 Tbsp cumin, 1 Tbsp smoked paprika, 2 tsp garlic powder, 1 tsp dried oregano, 1 tsp black pepper	Peruvian chicken (D3)	1 Tbsp per lb + juice of 1 lime, 2 grated garlic cloves, 1 tsp oil; marinate 1 hr
Greek lemon-oregano	2 Tbsp dried oregano, 1 Tbsp garlic powder, 1 tsp onion powder, 1 tsp dried thyme, 1 tsp black pepper	L6, L14, souvlaki (D28), piccata (D2)	1 Tbsp per lb + zest and juice of 1 lemon at cook time
Taco / chipotle	2 Tbsp pure ancho chili powder, 1 Tbsp cumin, 2 tsp smoked paprika, 1 tsp chipotle powder, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp Mexican oregano	L4, L13, chipotle shrimp (D13), chili (D18)	1½ Tbsp per lb; 3 Tbsp per chili batch. Most "chili powder" blends contain salt; pure ancho doesn't
Moroccan	2 tsp cumin, 2 tsp coriander, 1 tsp cinnamon, 1 tsp ground ginger, 1 tsp turmeric, 1 tsp smoked paprika, ½ tsp cayenne	Tagine (D5), roasted carrots, chickpeas	1 Tbsp per lb
Dry harissa	1 Tbsp smoked paprika, 1 tsp each cumin, coriander, caraway, garlic powder; ½–1 tsp cayenne or Aleppo	Harissa chicken (L2)	1 Tbsp per lb + 1 Tbsp tomato paste, lemon juice, 1 tsp oil for a paste. Store-bought paste works; check sodium
Za'atar	2 Tbsp dried thyme, 1 Tbsp sumac, 1 Tbsp toasted sesame seeds, 1 tsp dried oregano	Za'atar chicken (D1), yogurt bowl (B3), eggs	1 Tbsp per lb; sprinkle on yogurt and eggs
Larb	Juice of 2 limes, 1 Tbsp fish sauce, 1 tsp chili flakes, 2 Tbsp toasted rice powder (toast raw rice golden, grind), mint, cilantro, shallot	Turkey larb (D15, D20)	Per lb cooked ground turkey; ~350 mg sodium per serving
Lemon pepper	2 Tbsp coarse black pepper, 1 Tbsp dried lemon peel, 1 tsp garlic powder, 1 tsp onion powder	Wings (D29), shrimp, chicken breast	1 Tbsp per lb + fresh lemon at the end
Everything (salt-free)	1 Tbsp each white sesame, black sesame, dried minced garlic, dried minced onion; 2 tsp poppy seeds	Sweet potato toast (B4), eggs, cottage cheese, popcorn	To taste
Garlic-paprika	1 Tbsp smoked paprika, 2 tsp garlic powder, 1 tsp onion powder, ½ tsp cayenne	Shrimp and grits (D10), sweet potatoes	2 tsp per lb shrimp

How this plan works

Every meal is built the same way: a palm-plus of lean protein, a fist of color, a cupped hand of slow carbs, a thumb of good fat. Hit that four times a day and the macros take care of themselves. The targets below are a sensible starting point for fat loss while keeping strength; if your program gives different numbers, the meals still work, you just scale portions.

130–150 gProtein / day30–40 g per meal. Chicken, salmon, turkey, shrimp, eggs, Greek yogurt, Levels powder.

130–170 gCarbs / day30–45 g per meal. Farro, quinoa, sweet potato, beans, corn, fruit, oats, winter squash.

50–65 gFat / day12–18 g per meal. Avocado, olive oil, salmon, nuts, seeds, olives, dark chocolate.

30 g+Fiber / dayAll the vegetables, kimchi, berries, whole grains, beans.

~1,550–1,750Calories / dayLands naturally from the above. Not the thing to chase.

The six principles underneath the numbers

Protein first, every meal. It protects muscle, kills cravings and keeps you full. Build the plate around it, then add the rest.
Carbs earn their place around activity. The bigger grain or sweet-potato portion goes to the meal nearest your workout; other meals lean on vegetables and fruit.
Fat is a seasoning, not a side. Avocado, olive oil and salmon are all in, but one fat source per meal, not three.
Color is the fiber plan. Three colors on every plate. If the plate is beige, add something green, red or purple before you eat.
Fermented and raw every day. Kimchi, Greek yogurt and a raw salad or slaw keep digestion and satiety working for you.
Nothing is forbidden, it is budgeted. Dark chocolate, the mocha shake, popcorn and fruit are written in, so they never feel like a cheat.

Build-a-plate formula for improvising any night

Protein5–6 oz cookedChicken thigh or breast · salmon · shrimp · turkey · 3 eggs + whites · 1 cup Greek yogurt

Slow carb½–¾ cup cookedFarro · quinoa · sweet potato · black beans · lentils · corn · brown rice · wild rice · butternut or acorn squash · 1 serving crackers

Color2 cups+, unlimitedAny vegetable, raw or roasted. Zucchini, spaghetti squash, peppers, greens, cabbage, broccoli, tomato

Fat1 serving¼–⅓ avocado · 1 Tbsp olive oil · 1 Tbsp nuts or seeds · 1 Tbsp tahini · 10 olives · 2 Tbsp feta

FlavorfreeCitrus · herbs · vinegar · mustard · salsa · spices · pickled onion. Kimchi, capers, hot sauce: free for fat, count for sodium. Oil, tahini or nut-butter sauces count as the fat (see Sauces, sodium & hydration in the Guide)

On beans, corn and squashAll in. Beans and corn count as the slow carb (½ cup), so pair them with vegetables, not a second grain. Butternut, acorn and sweet dumpling squash count as carbs; zucchini, yellow and spaghetti squash are free. Crackers count as a carb serving.

Keep these occasional everything else: no limit

Meal	How often	Why
Pizza nights (D24–D27)	Once a week	Crust and cheese add up
Wing night (D29)	Once a week	About 25 g fat, nearly half a day's budget
Tuna meals (L15–L17, D31)	Up to 3 a week, all together	Mercury. That's for canned light tuna; albacore, once a week
Smoked salmon plate (B5)	1–2 times a week	The highest-sodium meal in the plan
Weekend diner plate (B12)	2–3 mornings a week	Turkey bacon and sausage are processed and salty

Sauces, sodium & hydration

Sauces made with oil, tahini or nut butter count as the meal's fat. Sodium stays under 2,300 mg a day. Water runs 80–100 oz a day.

Sauces: what's free and what counts

Tier	Sauces & flavor (per 2 Tbsp unless noted)	Fat	How to count it
Free	Citrus, herbs, vinegar, mustard, salsa, pico, spices, pickled onion, hot sauce, kimchi, capers	~0 g	Use freely for fat. The last three are salty, so they count toward sodium
Light	Gochujang-lime drizzle, salsa verde, cilantro-lime yogurt crema, lemon-yogurt sauce, aji verde, yogurt blue cheese dip	0–3 g	No change to the plate. Yogurt sauces use 2% Greek yogurt
Counts as your fat	Lemon-tahini (~8 g) · peanut-lime-ginger (~8 g) · ginger-miso with sesame oil (~5 g) · any oil vinaigrette with 1 tsp oil (~5 g) · tahini-tzatziki (~4 g) · chili crisp, 1 tsp (~4 g) · avocado-wasabi crema (~4 g)	4–8 g	This is the meal's fat serving. Drop the avocado, nuts or cheese, or take half of each

Measure, don't drizzleUse a tablespoon and make sauces in jars marked by serving, so a week's batch lasts the week. Two lunches were adjusted to fit this rule: the Mediterranean quinoa bowl (L6) now uses 1 Tbsp feta with its tahini sauce, and the Greek salad (L14) uses 1 tsp oil because the olives and feta already count as fat.

Sodium: under 2,300 mg a day

Drop to 1,500 mg if a doctor has told you to watch your blood pressure. Budget about 500 mg per meal and 300 mg across snacks. Plain-cooked meals here land around 400–600 mg with a normal pinch of salt; these are where the budget goes (approximate, brands vary):

Ingredient	Amount	Sodium
Smoked salmon	3 oz	600–1,700 mg
Fish sauce	1 Tbsp	~1,400 mg
Soy sauce (low-sodium)	1 Tbsp	~900 (~550) mg
Miso paste	1 Tbsp	~600 mg
Table salt	¼ tsp	~575 mg
Chicken sausage	2 links	400–600 mg
Kimchi	½ cup	350–600 mg
Turkey bacon	3 slices	~450 mg
Cottage cheese	½ cup	350–450 mg
Gochujang	1 Tbsp	300–500 mg
Feta	1 oz	~320 mg
Kalamata olives	5	~300 mg
Capers	1 Tbsp	~200 mg
Hot sauce	1 tsp	120–190 mg
Triscuits	6 crackers	~160 mg

Rules that keep you under the cap

No more than two items from the list in one meal, and skip the salt shaker at that meal.
The smoked salmon plate (B5) is the saltiest meal in the plan. Use 2 oz, rinse or skip the capers, and keep the rest of that day plain.
Wing night: use the lighter buffalo sauce (1 Tbsp hot sauce cut with 1 Tbsp lemon juice per serving, in Sauces & blends), and leave salt off the slaw.
Use low-sodium soy sauce or tamari. Rinse capers and olives.
Buy salt-free blends (Dash, Trader Joe's 21 Seasoning Salute, Primal Palate) and salt separately, so you control the amount. If salt is a blend's first ingredient, it's mostly salt.

Hydration: 80–100 oz a dayThat's about 2.4–3 L. Add 16–24 oz for every hour of training. Water, sparkling water, coffee, tea and the almond milk in your shakes all count. Pale yellow urine means you're on track. Have an extra glass on a salty day; it helps your body clear the sodium, and the scale bump from a salty meal is water, gone in a day or two.

Training days & scaling

On training days, eat a small carb-and-protein snack 60–90 minutes before you train, then the plan's biggest carb meal within about two hours after. Training days get 30–50 g more carbs than rest days, about 150–200 calories.

Window	Timing	Target	Pick from the plan
Pre-workout	60–90 min before	20–25 g protein, 30–40 g carbs, under 10 g fat, low fiber	½ scoop Levels mocha in water + a banana · ¾ cup Greek yogurt, berries, 2 Tbsp granola (B7)
Short on time	15–45 min before	15–25 g fast carbs, little protein or fat	A banana · 2 clementines · 2 dates
During	Sessions over 60 min	16–24 oz water per hour; electrolytes past 75 min or heavy sweat	—
Post-workout	Within ~2 hours	30–40 g protein, 45–60 g carbs, normal fat	Your next meal with ¾–1 cup grain or sweet potato instead of ½. Meal more than 2 hours away: 1 scoop Levels + a banana
Rest days	All day	Carbs at the low end	One daytime snack, ½ cup grain per meal

Morning trainer · 6:30 am workout5:45 banana + ½ scoop mocha in water → breakfast by 8:00 with an extra ½ cup fruit or oats → lunch with ¾–1 cup grain → dinner with ⅓ cup grain → evening mocha.

Evening trainer · 5:30 pm workoutUsual breakfast → lunch with ½ cup grain → pre-workout snack at 4:00 → dinner by 7:00 with ¾–1 cup grain → evening mocha 60–90 minutes later.

Scaling to your numbers plan base: 1,650 cal · 140 P / 58 F / 150 C

Set calories. Use your program's number. No number? Estimate maintenance at body weight (lb) × 13 if lightly active, up to × 15 if training 4+ days; subtract 300–500 for fat loss.
Set protein at 0.8–1 g per pound of goal body weight.
Set fat at 25–30% of calories ÷ 9.
Carbs are what's left ÷ 4.
Scale portions. Grain and fat portions × (your calories ÷ 1,650). Protein portions × (your protein ÷ 140). Change carbs first, fat second, protein last.

Worked example: 1,900 cal, 150 g proteinFat at 28% = 59 g. Carbs = (1,900 − 600 − 532) ÷ 4 ≈ 190 g. Scale factor 1,900 ÷ 1,650 = 1.15, so ½ cup grain becomes about ⅔ cup, ¼ avocado becomes about ⅓, and 5 oz protein becomes 5½ oz (150 ÷ 140 = 1.07).

Daily calories	Protein / fat / carbs	Protein per meal	Grain or root per meal	Fat per meal	Snacks
1,400	125 / 45 / 115 g	4–5 oz	⅓–½ cup	¾ serving	Mocha only
1,650 (the plan)	140 / 58 / 150 g	5–6 oz	½–¾ cup	1 serving	1 snack + mocha
1,900	150 / 62 / 190 g	5½–6 oz	¾ cup	1 serving	2 snacks + mocha
2,200	160 / 70 / 230 g	6–7 oz	1 cup	1½ servings	2 snacks + mocha

Swap math for small changes¼ cup cooked grain ≈ 10–12 g carbs, 55 cal · 1 oz cooked chicken or turkey ≈ 7–8 g protein, 45–50 cal · 1 tsp oil ≈ 4.5 g fat, 40 cal · ⅛ avocado ≈ 3 g fat, 30 cal.

Check in after two weeksLosing 0.5–1% of body weight a week: keep going. Faster, or feeling drained: add 100–150 cal (¼ cup grain at two meals). No change after 2–3 weeks: remove 100–150 cal from carbs or fat, never protein.

Snacks, fruit & the evening mocha

The Levels chocolate mocha is your evening treat: it closes the day with 20–25 g protein, satisfies the chocolate craving and keeps you from grazing after dinner. Have it 60–90 minutes after dinner, not right before bed. Add a second daytime snack on training days.

Evening mocha, five ways 150–220 cal

	Version	How
1	Mocha frosty	1 scoop, ¾ cup almond milk, ½ frozen banana, ice, pinch of salt; blend thick, eat with a spoon
2	Hot mocha	1 scoop whisked into 8 oz hot (not boiling) almond milk with a shot of decaf espresso and cinnamon
3	Mocha yogurt mousse	½ scoop stirred into ¾ cup Greek yogurt with a few raspberries; tastes like chocolate cheesecake
4	Mocha chia pudding	½ scoop, 2 Tbsp chia, ¾ cup almond milk; set in the fridge during dinner
5	Mocha nice cream	1 scoop blended with 1 frozen banana and 1 Tbsp cacao, no liquid; soft-serve texture

Dark chocolate rule70% or higher, 20 g (two squares) a day, eaten slowly after a meal or folded into the yogurt or mocha. It is in the budget; it is not a cheat.

Daytime snacks 150–200 cal · 10–20 g protein

Fresh popcorn: 3 cups air-popped, or 2 Tbsp kernels popped in 1 tsp olive or avocado oil. Flaky salt + nutritional yeast, everything seasoning, smoked paprika, or cinnamon + cacao for a sweet night. Pair with a string cheese or boiled egg
Olive plate: 10 Castelvetrano or Kalamata olives, cucumber spears, cherry tomatoes, 1 oz feta
6 Triscuits with ½ cup cottage cheese, black pepper and tomato, or with smoked salmon and capers
Turkey chili cup: ¾ cup leftover chili, a dollop of Greek yogurt
2 hard-boiled eggs, everything seasoning, cherry tomatoes
¾ cup cottage cheese with pineapple and pepper, or cucumber and hot sauce
Apple slices with 1 Tbsp almond butter and cinnamon
Sliced turkey breast rolled around avocado and cucumber
Edamame in the pod, flaky salt and chili
Greek yogurt with 20 g dark chocolate chopped in, sea salt
Roasted chickpeas, ⅓ cup, smoked paprika
Seaweed snacks with a boiled egg
Kimchi and cucumber slices when you want sharp and salty
Pear with 1 oz aged cheddar or manchego
Mini caprese: cherry tomatoes, bocconcini, basil, balsamic
Smoked salmon on cucumber rounds with dill cream cheese
A small orange and 12 almonds
Dark chocolate covered almonds: 10–12 pieces (about 1 oz), 70%+ if you can find them; stands in for that day's two squares
Frozen grapes (dessert, zero effort)

Fruit to rotate 1–2 servings a day, mostly morning or around training

Fruit	Why it earns its place	Fruit	Why it earns its place
Berries (all kinds)	Highest fiber-to-sugar ratio; frozen is fine	Pomegranate	Jewel-toned on salads; antioxidants
Apples and pears	Pectin fiber, very filling, travel well	Mango and pineapple	Higher sugar, so pair with protein (yogurt, cottage cheese, shrimp)
Citrus	Oranges, grapefruit, clementines: vitamin C, low calorie, hydrating	Cherries	Tart cherries support recovery and sleep
Kiwi	Two have more vitamin C than an orange; good for digestion	Grapes	Freeze them for an evening snack
Banana	Half in smoothies; a whole one around training	Figs and dates	Dessert-level sweetness; two at a time, with nuts

Didn't prep? The no-cook backup

For a week you didn't batch-cook. Keep the pantry and freezer items stocked at all times; the fresh items are a 5-minute store stop.

Keep stockedCanned light tuna · microwave brown rice cups (Minute, Seeds of Change) · frozen stir-fry vegetables · frozen broccoli · frozen riced cauliflower · Just Bare lightly breaded chicken breast chunks (about 15 g protein, 2 g fat per 3 oz) · Greek yogurt · eggs · Levels mocha · salsa · hot sauce

Pick upA rotisserie chicken (skin off) · bagged salad · avocados. Rotisserie chicken runs 400–500 mg sodium per 5 oz, so skip added salt that day.

Meal	Build it	Protein
Rotisserie chicken bowl	5 oz rotisserie chicken (skin off), 1 microwave brown rice cup, steamed frozen broccoli, salsa or hot sauce, ¼ avocado	~40 g
Tuna rice bowl	1 can tuna, ½ rice cup, frozen stir-fry vegetables microwaved, 1 tsp low-sodium soy and sriracha, ¼ avocado	~32 g
Nugget plate	5 oz Just Bare chicken chunks (air fryer 10 min), frozen broccoli, ½ cup rice or ½ microwaved sweet potato, hot sauce or yogurt blue cheese dip	~30 g
Rotisserie chicken salad	5 oz rotisserie chicken over bagged salad with cherry tomatoes, cucumber, ¼ avocado and salsa or a yogurt sauce	~38 g
2-minute breakfast	1 cup Greek yogurt with frozen berries microwaved 30 seconds, or 2 eggs + egg whites microwaved 90 seconds in a mug with salsa	25–30 g

Microwave rice cups are about 1 cup cooked each, which is a ¾–1 cup carb portion; use half on rest days.

Office days: pack everything

On your 3 office days you train after work and then drive home, so the whole day travels with you. Everything below packs in a lidded container or a thermos and eats well cold or at room temperature unless noted.

When	What	Pick from
Breakfast	A grab-and-go breakfast, at your desk or on the commute	B2, B3, B5, B7, B8, B9, B10
Lunch	Any lunch bowl or salad; all of them pack well	L1–L17
Pre-workout	60–90 min before the gym: 20–25 g protein, 30–40 g carbs	Yogurt and fruit (S4); apple and almond butter with a string cheese; mocha shaker and a banana
Dinner	A packable dinner with ¾–1 cup carbs; it's your post-workout meal	The packable dinners below
Extra snack	Any snack	S2–S12
Evening mocha	1 scoop Levels in a shaker; add cold water or a shelf-stable almond milk box	S1

Packable dinners

Dinner	How it travels	Dinner	How it travels
D1 Za'atar chicken	Room temperature is fine; tahini on the side	D18 Turkey chili	Hot in a preheated thermos; crackers in a bag
D3 Peruvian chicken	Eats well cold; aji verde on the side	D28 Chicken souvlaki	Cold chicken off the skewers, salad, tzatziki on the side
D5 Moroccan tagine	Hot in a preheated thermos	D31 Tuna cakes	Cold, with slaw and sauce on the side
D9 Salmon burger cups	Patties and lettuce packed separately; build when you eat	D33 Lobster roll cups	Cold; build when you eat (a treat)
D11 Shrimp curry	Hot in a thermos, rice packed separately	D35 Shawarma farro bowl	Made to eat cold
D13 Chipotle shrimp bowl	Eats cold like a burrito bowl	D36 Protein bento	No cooking; eat it on the drive
D15, D20 Turkey larb	Traditionally eaten at room temperature; lettuce and herbs separate	D37 Chicken taco soup	Hot in a preheated thermos

Packing rules

Use an insulated bag with 2 ice packs. If the office has a fridge, keep lunch and dinner there during the day.
For a thermos, fill it with boiling water for 5 minutes, empty it, then add food heated until steaming. It stays hot about 5–6 hours.
Pack sauces, dressings, avocado and anything crunchy on the side. A squeeze of lime keeps avocado green.
Pack the bag the night before and keep it in the fridge; add the ice packs in the morning and go.
Gear for 3 office days: 3 breakfast jars, 6 meal containers, small sauce cups, 1 thermos, 1 shaker bottle.
Every snack packs well. Frozen grapes double as an ice pack.

Where to buy it: Aldi, Sam's & Amazon

Split the shopping by how fast you use things. Sam's for the proteins and staples you go through every week in bulk, with the extras frozen. Aldi for weekly produce, dairy and anything you only need one of. Amazon for gear and the few specialty items neither store carries. The app's shopping list sorts itself by store.

Sam's Club buy in bulk, portion and freeze the day you get home

Item	Member's Mark product	Why Sam's	Portion it
Chicken thighs	Boneless skinless, about $3.50/lb, packed in 4 pouches	Already split; freeze three pouches	1 pouch is about a week
Chicken breast	Boneless skinless, about $2.50/lb	Cheapest lean protein per gram	Freeze in 1–1½ lb bags
Ground turkey 93%	4-pack of 1-lb trays	Right size for the recipes	1 tray per recipe
Salmon	Fresh fillet, or frozen individually wrapped portions	Portions thaw one at a time; no waste	6-oz portions
Raw shrimp	Raw peeled, deveined, 2-lb frozen bag	Thaws in 10 min under cold water	Grab what the week needs
Rotisserie chicken	$4.98	The no-cook backup	Pull the meat the day you buy; freeze half
Eggs	Cage-free, 2 dozen, about $4.80	You use 18–24 a week	—
Greek yogurt	Plain nonfat, 40 oz, about $4.90 (2% if stocked)	32 oz a week in this plan	—
Frozen vegetables	Broccoli florets; mixed vegetables 6 × 12 oz, about $5.40; riced cauliflower	Backup week and quick sides	—
Oats, beans, peanut butter	Old fashioned oats 10 lb (~$8); canned black beans; natural creamy peanut butter 2 × 40 oz	Pantry for months	—
Oils, nuts	Extra virgin olive oil; avocado oil; almonds, pistachios, walnuts, pecans	Best price per ounce	Freeze half the nuts
Also	Avocados (bag of 5–6, buy firm) · lemons and limes (bags) · spinach (1 lb) · unsweetened almond milk 3-pack · low-sodium stock 6-pack · party wings (freeze half) · Just Bare chicken breast chunks (freezer aisle)

Aldi the weekly stop

Item	Aldi product	Note
Greek yogurt, cottage cheese	Friendly Farms plain Greek 32 oz; Friendly Farms low-fat small curd cottage cheese 24 oz (~$3.15)	Thick and mild; 2% Greek when they have it
Eggs, egg whites	Goldhen large or pasture-raised (~$3.95); Goldhen liquid egg whites 32 oz	—
Seafood	Fremont Fish Market wild salmon (16 or 32 oz frozen); raw peeled shrimp 32 oz frozen; cod or flounder frozen; Northern Catch chunk light tuna	Thaw overnight; buy low-sodium tuna when stocked
Poultry	Kirkwood chicken breast and thighs (Never Any! line is antibiotic-free); Kirkwood 93% ground turkey	If you skip Sam's that week
Grains, beans	Simply Nature organic quinoa; Earthly Grains brown rice; farro when stocked; Dakota's Pride low-sodium beans	Aldi farro comes and goes; Amazon as backup
Produce	Sweet potatoes, cauliflower, broccoli, cucumbers, cabbage, peppers, romaine, berries, bananas, avocados	Cheapest produce; buy weekly, not in bulk
Frozen	Season's Choice riced cauliflower (~$2), broccoli, stir-fry mix, edamame, corn, berries	—
Cheese	Happy Farms part-skim mozzarella; Emporium Selection feta, blue cheese, goat cheese, parmesan	—
Treats, crackers, popcorn	Moser Roth 70% / 85% dark chocolate (~$3.30); Savoritz woven wheat crackers; Clancy's popcorn kernels	Moser Roth is the plan's chocolate
Jarred	Simply Nature marinara (no sugar added); Casa Mamita salsa; Park Street Deli hummus; kimchi in rotation; Specially Selected Sicilian or Carlini olive oil	Check the marinara label

Amazon gear once, specialty pantry every month or two

Gear	Get
Meal containers	Rubbermaid Brilliance glass 9-piece (~$80), or two sets of the 3.2-cup size. America's Test Kitchen's winner: never leaked, light lids, stacks flat. Glass-lid alternative: Bentgo Signature glass set (~$60)
Jars	Ball wide-mouth pint jars (12) + 4-oz jelly jars (12), with plastic storage lids
Thermos	Thermos Stainless King 16-oz food jar
Shaker	BlenderBottle Classic V2, 28 oz
Lunch bag	12-can soft cooler with a flat bottom + 2 slim ice packs (Fit & Fresh or Cooler Shock)
Air fryer	Ninja 4-quart, if you don't own one
Scale	Escali Primo or OXO digital. The one tool that makes portions exact
Sheet pans	Nordic Ware half sheet, 2-pack
Freezer trays	Souper Cubes 1-cup tray; freezer labels or painter's tape

Pantry	Get
Levels mocha	Direct from Levels, or Amazon Subscribe & Save
Grains	Bob's Red Mill farro 4-pack; Lotus Foods Forbidden (black) Rice; Eden or Hakubaku 100% buckwheat soba; Bob's Red Mill stone-ground grits
Asian pantry	Mother-in-Law's or Chung Jung One gochujang; Miso Master or Hikari white miso; Red Boat fish sauce; San-J reduced-sodium tamari
Middle Eastern pantry	Soom or Seed + Mill tahini; Burlap & Barrel or Spicewalla harissa, za'atar, sumac, Aleppo pepper
Salt-free blends	Dash original and Southwest chipotle; Primal Palate; or bulk spices for the plan's blends (smoked paprika, cumin, allspice, thyme, pure ancho chili powder)
Baking and seeds	Bob's Red Mill oat flour; chia seeds; Navitas cacao nibs
Backup week	Minute or Seeds of Change microwave brown rice cups, 6-pack

Prices are typical fall 2026 figures and vary by store; use them for budgeting, not as quotes.

Tips

Office mornings: grab & goOn office days, pick a breakfast marked grab & go; each packs in a lidded container or tumbler. B2 grab the jar, eat cold · B3 yogurt and toppings in a container, egg boiled Sunday · B5 bento box with an ice pack · B7 layer in a jar, granola packed separately · B8 reheat Sunday's hash, 2 hard-boiled eggs instead of fried · B9 blend into an insulated tumbler · B10 jar of quinoa, almond milk and mocha, eat cold or warm 1 min. Save B1, B4, B6 for home mornings and B11, B12 for weekends.

On turkey bacon & sausageBoth fit, best on weekends or 2–3 mornings a week. Far leaner than pork, but still processed and salty: pick uncured, no-nitrite-added, lower-sodium (Applegate, Bilinski's, Aidells chicken sausage, or under 400 mg sodium a serving). 2 chicken sausage links ≈ 14 g protein; 3 slices turkey bacon ≈ 9 g, so pair with eggs to reach 30 g.

Keep on hand for breakfastA dozen eggs, a carton of egg whites, 32 oz plain Greek yogurt, cottage cheese, kimchi, frozen berries, chia, one tub of Levels chocolate mocha, oats, bananas, and a pack of chicken breakfast sausage or turkey bacon for the weekend.

Rotation ruleTwo bowls a week share a protein and a grain but swap the sauce and crunch. Cook the chicken for both on Sunday, seasoned separately: half harissa for bowl 2, half lemon-oregano for bowl 6.

Tuna tipsBuy canned light tuna (skipjack), which is low in mercury, so up to 3 tuna meals a week is fine, counting the tuna cakes. Albacore ("white") is higher in mercury, so keep it to about once a week. Choose low-sodium or no-salt-added cans; regular cans run about 250–350 mg sodium.

Lobster tipsone 4–5 oz tail gives about 3 oz of meat, so plan on 2 per person. It's naturally salty (~500 mg sodium a serving), so skip added salt. Thaw frozen tails overnight in the fridge.

A ready-made two-week rotation. For an exact shopping list for any week, pick meals in This week.

Two-week rotation

Numbers refer to the breakfast (B), lunch (L) and dinner (D) tables. No two days in a row taste alike. Evening mocha is assumed every night; pick a daytime snack from the list.

BreakfastLunchDinner

Week 1

	Breakfast	Lunch	Dinner	Prep note
Mon	B1 Kimchi egg scramble	L2 Harissa chicken farro salad	D6 Miso-maple salmon, bok choy, black rice	Roast extra salmon for Tue lunch
Tue	B2 Mocha overnight oats	L1 Korean salmon bowl	D30 Ginger-scallion turkey meatballs	Double batch; freeze half
Wed	B7 Berry protein parfait	L6 Mediterranean chicken quinoa	D10 Shrimp and grits	Uses Sunday's harissa chicken
Thu	B4 Sweet potato toast, egg, avocado	L3 Shrimp and mango slaw	D3 Peruvian chicken, sweet potato, broccolini	Double the aji verde
Fri	B3 Savory Greek yogurt bowl	L13 Turkey burrito bowl	D24 Cauliflower-crust pizza + salad	Pizza night
Sat	B8 Turkey breakfast hash	L16 Greek yogurt tuna salad	D1 Sheet-pan za'atar chicken	Make it a long lunch day
Sun	B6 Shakshuka	L14 Greek salad with chicken	D18 Turkey chili with crackers	Prep day; chili makes 6, freeze 3

Week 2

	Breakfast	Lunch	Dinner	Prep note
Mon	B9 Green mocha smoothie	L12 Turkey meatball farro soup bowl	D7 Blackened salmon, sweet potato mash	Uses the meatballs frozen in Week 1
Tue	B1 Kimchi egg scramble	L5 Miso salmon and soba	D16 Turkey sweet potato skillet	Save a portion for Thu breakfast
Wed	B2 Mocha overnight oats	L7 Thai peanut chicken slaw	D11 Coconut-lime shrimp curry	Quinoa for both
Thu	B8 Turkey hash (from Tue skillet)	L8 Cajun shrimp and black-eyed peas	D17 Stuffed peppers, turkey and quinoa	Make 6, freeze 4
Fri	B5 Smoked salmon plate	L10 Jerk chicken plantain bowl	D29 Wing night	Air fryer; yogurt blue cheese dip
Sat	B11 Protein oat pancakes	L3 Shrimp and mango slaw	D8 Salmon with roasted grapes and farro	The showpiece dinner
Sun	B12 Weekend diner plate	Turkey chili cup + side salad (from freezer)	D19 Stuffed acorn squash	Clears the fridge before prep

Flex rules

Training in the morning: move the grain portion from dinner to lunch that day.
Eating out: order the protein-and-two-vegetables version of whatever's on the menu, skip the bread basket, keep the avocado.
Chaotic day: smoothie breakfast, a chain salad bowl with double protein, hot mocha at night. Still on plan.
Not hungry for a snack: skip it. The mocha stays.

Three things that make it stick

Season each protein for its meal before you cook it. Then weeknights are just reheat and assemble.
Keep one zero-effort option per meal stocked at all times: the parfait, the smoked salmon plate, the hot mocha.
If a day goes sideways, the next meal is the reset, not Monday.

Sunday prep

Ninety minutes on Sunday covers Monday through Thursday; a 30-minute Wednesday top-up (one protein, one grain) carries you through the weekend. Season each protein for the meal it is going into before you cook it; the app lists the exact seasoning for every meal.

Week 1 prep: the Sunday 90 the Sunday before you start

Oven to 425°F. Sheet pan 1: 2 lb chicken thighs, half rubbed with harissa paste (Monday) and half with lemon-oregano (Wednesday). Sheet pan 2: 3 sweet potatoes cubed + 1 head cauliflower + 1 red onion. Roast 25–30 min.
While they roast: 1 cup farro and 1 cup quinoa in two pots (both freeze well).
Boil 6 eggs (7 min jammy, 10 min hard).
Mix 2 lb ground turkey into about 20 meatballs; bake 18 min. Freeze half. Or make the chili instead and freeze three portions.
Assemble three mocha overnight-oat jars.
Make two sauces for the week (lemon-tahini, aji verde, gochujang-lime, cilantro-lime crema, ginger-miso, peanut-lime). Each is five minutes in a jar.
Wash and dry greens; shred a cabbage and a head of lettuce; slice cucumbers and radishes; portion berries.
Salmon and shrimp are cooked the night you eat them (10–12 min). Buy Sunday and Wednesday, or keep frozen shrimp and vacuum-packed salmon on hand.

Week 2 prep: Sunday ~90 min, while the Week 1 chili simmers

Thaw: move the frozen ginger-scallion meatballs from Week 1 to the fridge for Monday's soup. Leave chili portions frozen until Saturday night.
Soup base: simmer stock with kale, carrot, celery, zucchini, garlic and lemon for 20 min. Portion 3 lunches; add meatballs and farro when you reheat.
Grains: 1 cup dry farro (soup, Wednesday Thai slaw) and 1 cup dry brown rice (Wednesday curry, Friday jerk bowl). Freeze ½ cup farro for Saturday's salmon.
Sweet potatoes: bake 2 whole for Monday's mash; cube and roast 2 for Tuesday's turkey skillet.
Curry base: sauté onion, garlic, ginger and curry paste; add lite coconut milk and crushed tomatoes; simmer 10 min and refrigerate. Wednesday, add shrimp, spinach, snap peas and cauliflower: dinner in 10 min.
Sauces: peanut-lime-ginger (Thai slaw) and ginger-miso (soba), measured into labeled jars by serving.
Veg: shred napa and purple cabbage with carrots (slaw, wing night, mango slaw); wash collards and kale; cut snap peas and broccoli for the soba.
Breakfasts: 1 mocha overnight-oat jar (Wednesday), 1 smoothie bag of spinach + ½ banana (Monday), 4 hard-boiled eggs.
Shop for the first half: salmon for Mon and Tue (cook 10 oz Monday; half goes to Tuesday's soba), a frozen shrimp bag (Wed, Thu, Sat), 3 lb ground turkey (Tuesday skillet and Wednesday peppers).

Week 2 Wednesday top-up ~40 min

Stuffed peppers: make the recipe card (6 peppers, about 1 hour). Refrigerate 2 for Thursday, freeze 4.
Jerk chicken: bake 1 lb jerk-rubbed thighs alongside the peppers for Friday's bowl.
Curry: finish the curry base with shrimp for tonight's dinner.
Make ahead for Friday: mango salsa and the yogurt blue cheese dip. Buy wings and a fresh salmon fillet for Saturday.

Your schedule this week

Plan my week for me

Pick your meals

Shopping list

Sunday prep

Recipe cards

Sauces & spice blends

Yogurt sauces light · 0–4 g fat

Zero-fat sauces, salsas & glazes free

Fat sauces count as the meal's fat · ~5–8 g

Salt-free spice blends each makes ~¼ cup · keeps 6 months

How this plan works

The six principles underneath the numbers

Build-a-plate formula for improvising any night

Keep these occasional everything else: no limit

Sauces, sodium & hydration

Sauces: what's free and what counts

Sodium: under 2,300 mg a day

Rules that keep you under the cap

Training days & scaling

Scaling to your numbers plan base: 1,650 cal · 140 P / 58 F / 150 C

Snacks, fruit & the evening mocha

Evening mocha, five ways 150–220 cal

Daytime snacks 150–200 cal · 10–20 g protein

Fruit to rotate 1–2 servings a day, mostly morning or around training

Didn't prep? The no-cook backup

Office days: pack everything

Packable dinners

Packing rules

Where to buy it: Aldi, Sam's & Amazon

Sam's Club buy in bulk, portion and freeze the day you get home

Aldi the weekly stop

Amazon gear once, specialty pantry every month or two

Tips

Two-week rotation

Week 1

Week 2

Sunday prep

Week 1 prep: the Sunday 90 the Sunday before you start

Week 2 prep: Sunday ~90 min, while the Week 1 chili simmers

Week 2 Wednesday top-up ~40 min