MON
Standing protein snack today: Barebells bar + Barebells soda (~30g) mid-afternoon. Non-negotiable — this is what closes the daily gap.
Breakfast
Vanilla protein shake
1 scoop Optimal vanilla + milk
~30g protein~300 cal
Lunch
Mediterranean orzo salad (fresh batch)
Orzo, chickpeas, chicken, cherry tomato, red onion, kalamata, feta, lemon-olive oil dressing
~32g protein~420 cal
Dinner
Protein-boosted shrimp scampi
~6oz shrimp/serving, light pasta, garlic-lemon-butter, side salad
~44g protein~580 cal
Emmy: buttered pasta + a few shrimp, no wine or heat
Workout
Strength — full body (Apple Fitness)
Day total target: ~1,600–1,800 cal / 180–190g protein. Shake + salad + scampi + snack ≈ 106g — remaining gap comes from a second snack or slightly larger scampi portion if tracking runs short tonight.
Weekly Menu
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Mon | Vanilla shake | Orzo salad (fresh) | Shrimp scampi |
| Tue | Fortified choc yogurt | Scampi leftovers | Flatbread pizza |
| Wed | Egg/egg white scramble | Pizza leftovers | Salmon bowl (batch, 1 of 3) |
| Thu | Vanilla shake | Salmon bowl (batch, 2 of 3) | Salmon bowl (batch, 3 of 3) |
| Fri | Fortified choc yogurt | Orzo salad (standby) | Cilantro-lime chicken bowl |
| Sat | Traditional eggs (casserole/sandwich) | Chicken bowl leftovers | Flank steak fajita bowl |
Shopping List
Proteins
Produce
Pantry / Dairy
On hand — not shopping for
Lettuce, cherry tomatoes, red onion, 2 bell peppers, kalamata olives, sun-dried tomatoes, corn, cilantro, cilantro dressing, Optimal vanilla + chocolate protein, Barebells bars/soda, chickpeas, low-carb tortillas, rice, Emmy's crackers/yogurt.
Macro Targets — Reminder
| Target | Range |
|---|---|
| Calories | 1,600–1,800 cal/day |
| Protein | 180–190g/day |
| Training | 3–5x/week strength |
| Alcohol | None during routine weeks |
Prep Schedule
| Day | Prep task |
|---|---|
| Sun/Mon | Batch-cook orzo salad (with chicken + double chickpeas) — this is your standby lunch through Thu/Fri |
| Mon | Shrimp + veggies fresh, quick cook |
| Tue | Shred rotisserie chicken (or brown ground turkey) for pizza topping |
| Wed | Cook full 3x salmon bowl batch (2.25 lb salmon, 3 cups rice, 1.5 cups edamame, 2 avocados, tripled marinade) — covers Wed dinner, Thu lunch, Thu dinner |
| Thu | Grill chicken for Friday's bowl while kitchen's already warm |
| Fri | No extra prep — chicken already cooked |
| Sat | Flank steak is quick-sear, minimal prep |
Reuse Map
| Mon scampi | → | Tue lunch |
| Tue pizza | → | Wed lunch |
| Wed salmon batch | → | Thu lunch + Thu dinner |
| Fri chicken bowl | → | Sat lunch |
| Orzo salad (standby batch) | → | Mon / Wed / Fri lunch flex, any-day snack |
Recipe Box
Shrimp Scampi — protein-boosted
Adapted from Pioneer Woman "16-Minute Meal Shrimp Scampi" — shrimp increased from 2.7oz to ~6oz/serving
- 1.5 lb large shrimp, peeled/deveined
- 1/2 onion, diced
- 6 oz angel hair or linguine (dry)
- 4 cloves garlic, minced
- 3 tbsp butter, 1 tbsp olive oil
- Juice of 2 lemons
- 1/4 cup white wine (optional)
- Hot sauce, salt, pepper, parsley, basil
- Cook pasta, drain, set aside.
- Melt butter + oil in skillet, sauté onion and garlic 2–3 min.
- Add shrimp, cook 2 min/side until pink.
- Add lemon juice, wine, hot sauce. Simmer 2–3 min.
- Toss with pasta, top with parsley and basil.
~44g protein/serving~580 cal/serving
Mediterranean Orzo Salad — with chicken
Adapted from Pioneer Woman "Mediterranean Orzo Salad" — chicken added, chickpeas doubled to carry lunch duty solo
- 12 oz orzo, cooked and cooled
- 2 cups chickpeas (doubled)
- 1 lb grilled chicken breast, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup red onion, diced
- 1 cup kalamata olives, halved
- 1 cup feta, crumbled
- 1/4 cup olive oil, 1 lemon juiced, 1 clove garlic
- Whisk olive oil, lemon juice, garlic, salt, pepper.
- Combine orzo, chickpeas, chicken, tomatoes, onion, olives, feta.
- Pour dressing over, toss, chill.
~32g protein/serving~420 cal/serving
Salmon Bowl — 3x batch
Cooking with Ayeh "Salmon Bowl" — kept as written, scaled 3x; bell pepper + corn subbed for cucumber/carrot
- 2.25 lb salmon fillets, cubed
- 6 tbsp soy sauce, 6 tsp honey, 1 tbsp rice vinegar
- 1.5 tsp sesame oil, 3 cloves garlic, ginger
- 3 cups cooked rice
- 2 bell peppers, sliced; 1.5 cups corn
- 1.5 cups edamame
- 2 avocados
- Whisk marinade, toss salmon, marinate 10+ min.
- Pan-fry or air-fry (390°F, 5–8 min, flip halfway).
- Assemble bowls: rice, peppers, corn, edamame, avocado, salmon.
~42g protein/serving~530 cal/serving
Cilantro-Lime Chicken Bowl
House recipe — built around on-hand cilantro dressing
- 1.5 lb chicken breast, grilled, sliced
- 2 cups cooked rice
- 1.5 cups corn, 1 bell pepper, sliced
- Lettuce, shredded
- Cilantro dressing, to taste
- Grill chicken, slice.
- Assemble bowls: rice, lettuce, corn, pepper, chicken.
- Drizzle cilantro dressing.
~55g protein/serving~640 cal/serving
Flank Steak Fajita Bowl
House recipe — closes out the week
- 1.5 lb flank steak
- Bell peppers + red onion, sliced
- Rice or low-carb tortillas
- Cumin, chili powder, salt, pepper
- Season steak, sear 3–4 min/side, rest, slice against grain.
- Sauté peppers and onion in same pan.
- Serve over rice or in tortillas.
~52g protein/serving~630 cal/serving