Meal Plan — Week of March 23, 2026
Season: Early Spring (Northeast US)
Seasonal Produce Featured: Asparagus, spinach, strawberries, peas, lemons
Target Macros:
- Standard days: ~2,200 cal / 180g protein
- Saturday (long run): ~2,400 cal / 180g protein (extra carbs)
- Sunday (rest): ~2,000-2,100 cal / 180g protein
Weekly Schedule
| Day | Activity | Lunch | Dinner |
|---|
| Mon (Mar 30) | Lift | L1: Honey Sriracha Bowls | D1: Slow Cooker Tacos |
| Tue (Mar 31) | Run | L1: Honey Sriracha Bowls | D1: Slow Cooker Tacos (leftovers) |
| Wed (Apr 1) | Lift | L1: Honey Sriracha Bowls | D2: Teriyaki Stir-Fry |
| Thu (Apr 2) | Run | L1: Honey Sriracha Bowls | D2: Teriyaki Stir-Fry (leftovers) |
| Fri (Apr 3) | Lift | L1: Honey Sriracha Bowls / D5: Soup | D3: Salmon Coconut Curry |
| Sat (Apr 4) | Long Run | Flexible (D5: Soup suggested) | D3: Salmon Coconut Curry (leftovers) |
| Sun (Apr 5) | Rest | Flexible (D5: Soup suggested) | D6: Air Fryer Salmon |
Weekly Summary
| Day | Calories | Protein | Carbs | Fat | Sodium | Notes |
|---|
| Mon (Lift) | 1,602 | 160g | 164g | 37g | 1,275mg | Add snack to reach ~1,815 |
| Tue (Run) | 1,598 | 172g | 133g | 44g | 1,763mg | Add snack to reach ~1,813 |
| Wed (Lift) | 1,650 | 168g | 178g | 32g | 1,476mg | Add snack to reach ~1,815 |
| Thu (Run) | 1,596 | 171g | 141g | 38g | 1,824mg | Add snack to reach ~1,810 |
| Fri (Lift) | 1,631 | 164g | 150g | 44g | 1,220mg | Add snack to reach ~1,781 |
| Sat (Long Run) | 2,072 | 186g | 221g | 58g | 1,300mg | Add carbs to reach ~2,400 |
| Sun (Rest) | 1,449 | 163g | 115g | 42g | 1,493mg | Rest day, lower is OK |
Weekly Averages (base plan): 1,657 cal / 169g protein
Weekly Averages (with suggested additions): ~1,900 cal / 179g protein
Macro Strategy Note: The base plan intentionally leaves room for flexible snacking. The "add snack" suggestions in each day bring the plan to target. This approach gives the target control — on days where hunger is lower or a workout was lighter, the base plan is sufficient. On hungrier days, the snack additions are pre-calculated to hit targets. The protein shake (S1) is the most important daily lever — it contributes 40g protein and should not be skipped.
Meal Prep Schedule
Sunday Afternoon (March 29)
- Honey Sriracha Chicken & Broccoli Bowls (L1): Prep all 4-5 containers for the week's lunches (~30 min total).
- Hard-boil eggs: Boil 8-10 eggs for the week's snacks (S4).
- Cook jasmine rice: Make a large batch (2 cups dry → ~6 cups cooked). Use for L1 bowls and store extra for Wed/Thu dinner rice and Saturday dinner.
- Wash and prep berries: Rinse strawberries, blueberries, raspberries for parfaits (B2) and cottage cheese snacks (S3).
- Prep mushrooms/spinach: Slice mushrooms and portion spinach for Tue/Thu/Sun breakfast (B1).
Monday Morning
- Slow Cooker Chicken Tacos (D1): 2 minutes of prep before leaving for work. Season chicken, add salsa, set to LOW.
Wednesday Evening
- Chicken and Rice Soup (D5): 15 min prep, then let it simmer for 45 min. Makes 6 servings — eat 2 for dinner, store rest for Fri/Sat/Sun lunches.
- Teriyaki Chicken & Asparagus Stir-Fry (D2): Quick 30-min cook after the soup is going. Makes 4 servings — eat 2 for dinner, save 2 for Thursday.
Friday Evening
- Salmon Coconut Curry (D3): 25 min total. Makes 4 servings — eat 2 for dinner, save 2 for Saturday.
Sunday Evening
- Chili-Lime Air Fryer Salmon (D6): 15 min total. Quick and easy rest-day dinner for 2.
Show All Recipes
Meals
B1 — Mushroom-Spinach Scrambled Eggs (Breakfast)
Servings: 1 | Time: 15m
| Cal | P | C | F | Na |
|---|
| 271 | 22g | 10g | 17g | 218mg |
Ingredients
- 1/2 tbsp olive oil
- 1/4 cup onions
- 1 1/2 cups thin sliced mushrooms
- 1/2 cup fresh baby spinach
- 2 large eggs
- 1 large egg whites
- 1 teaspoon water
- kosher salt and black pepper
- 2 tablespoons cheese such as gruyere, cheddar or DF cheese ((optional))
Instructions
- In a small bowl, whisk eggs, egg white, 1 tablespoon water, 1/8 tsp salt and pepper until blended.
- In a medium nonstick skillet, heat oil over medium heat.
- Add onions and cook until tender and golden, 3 to 4 minutes.
- Add the mushrooms and cook and stir 3-4 minutes or until tender. Add spinach; cook and stir until wilted.
- Add egg mixture; cook and stir just until eggs are thickened and no liquid egg remains. If you want to add cheese, add it with the eggs.
B2 — Greek Yogurt Berry Parfait (Breakfast)
Meal Options: Breakfast
Complexity: Easy (5 min active)
Source: Target staple — no database recipe (assembled, not cooked)
Macros (per serving)
| Calories | Protein | Carbs | Fat | Sodium |
|---|
| 260 | 24g | 32g | 4g | 80mg |
Ingredients (1 serving)
- 1 cup (227g) nonfat plain Greek yogurt
- 1/2 cup mixed berries (strawberries, blueberries, raspberries)
- 1/4 cup low-sugar granola
- Drizzle of honey (1 tsp, optional)
Instructions
- Spoon yogurt into a bowl or jar.
- Top with mixed berries and granola.
- Drizzle with honey if desired.
Tips & Tricks
- Strawberries are coming into season in late March/early April — use fresh when available.
- This is the target's historical go-to breakfast. It's simple, repeatable, and hits solid protein via the Greek yogurt.
- Can be assembled the night before in a mason jar for grab-and-go mornings.
Photo
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L1 — Honey Sriracha Chicken and Broccoli Meal Prep Bowls (Lunch)
Servings: 4 | Time: 30m
| Cal | P | C | F | Na |
|---|
| 428 | 44g | 41g | 10g | 570mg |
Ingredients
- olive oil spray
- 3 chicken breasts (diced into 1-inch pieces (24 ounces))
- 1 egg white (beaten)
- 2 tablespoons corn starch
- 1 1/4 teaspoon kosher salt (divided)
- 1 head broccoli (cut into small florets)
- 2 teaspoons sesame oil
- 2 cups brown rice (cooked)
- 2 tablespoons honey
- 2 tablespoons sriracha sauce
- 1 teaspoon seasoned rice vinegar
- 1 teaspoon sesame oil
- 2 scallions (sliced)
- 1 teaspoon black and white sesame seeds (or as desired)
Instructions
- Preheat oven to 425F. Place the chicken in the egg whites, then in cornstarch and season with 3/4 teaspoon salt. Spray a large nonstick sheet pan generously with olive oil spray (so the chicken doesn't stick) then add the chicken pieces, leaving room for the broccoli on one end. Bake in the oven for 10 minutes.
- Remove chicken from oven and flip, then add broccoli on the other half of the pan and drizzle with 2 teaspoons sesame oil, season with 1/2 teaspoon salt and pepper, to taste. Place back in the oven and cook until the chicken is cooked through and the broccoli is tender, about 10 minutes.
- Meanwhile, in a medium bowl whisk honey, sriracha sauce, rice vinegar, and sesame oil together until smooth. Add the chicken and toss in sauce to coat.
- Divide all the ingredients to 4 meal prep bowls, top with scallions and sesame seeds.
D1 — Slow Cooker Chicken Tacos (Dinner)
Servings: 4 | Time: 242m
| Cal | P | C | F | Na |
|---|
| 474 | 46g | 44g | 14g | 470mg |
Ingredients
- 1-1/2 lbs boneless skinless chicken breast
- adobo seasoning (or salt to taste)
- 1/4 tsp garlic powder
- 3/4 tsp ground cumin
- 1 cup chunky mild or medium salsa
- 1 cup shredded red cabbage
- juice of 1/2 lime
- 1/4 cup chopped cilantro
- 1/4 teaspoon kosher salt
- 6 ounces from 1 medium haas avocado, sliced
- lime wedges for squeezing
- 12 corn tortillas
Instructions
- Season the chicken with adobo (or salt), then place in the crock pot and top with garlic powder and cumin.
- Top chicken with salsa (no water needed).
- Cover and cook LOW for 4 to 6 hours, until chicken shreds easily.
- When cooked, drain excess liquid from the pot keeping as much as the tomato sauce as possible and shred with two forks. Cover and keep warm until ready to eat.
- Make the slaw, combine cabbage, lime juice, cilantro and salt in a bowl and toss.
- Heat the tortillas about 30 seconds on each side over the flame of your stove until slightly charred, transfer to a plate with a towel on top to keep warm and repeat with the remaining tortillas.
- To serve, place 3 tortillas on each plate, top with chicken, slaw, sliced avocado and serve with lime wedges.
D2 — Teriyaki Chicken and Asparagus Stir-Fry (Dinner)
Servings: 4 | Time: 30m
| Cal | P | C | F | Na |
|---|
| 302 | 42g | 15g | 8g | 531mg |
Ingredients
- 3 tablespoons soy sauce or gluten-free soy sauce
- 2 tablespoons mirin
- 1/2 tablespoon honey
- 1/2 tablespoon fresh grated ginger
- 1 teaspoon cornstarch
- 1 1/2 pounds skinless chicken breast (cut into 1/2-inch cubes)
- Kosher salt (to taste)
- 1 tbsp canola or grapeseed oil (divided)
- 12 oz asparagus (ends trimmed, cut into 2-inch pieces)
- 4 cloves garlic (chopped)
Instructions
- Whisk the soy sauce, mirin, honey and ginger and cornstarch in a small bowl; set aside.
- Lightly season the chicken with salt.
- Heat a large non-stick wok over medium-high heat, when hot add 1 teaspoon of the oil, then add the asparagus and cook until tender-crisp, about 6 to 7 minutes.
- Add the garlic and cook until golden, about 1 minute. Set aside on a dish.
- Increase the heat to high, then add 1 teaspoon of oil and half of the chicken and cook until browned and cooked through, about 4 minutes on each side.
- Remove and set aside and repeat with the remaining oil and chicken.
- Place everything back into the wok, pour the sauce over and cook stirring 30 to 60 seconds until the sauce thickens slightly.
D3 — Salmon Coconut Curry with Spinach and Chickpeas (Dinner)
Servings: 4 | Time: 25m
| Cal | P | C | F | Na |
|---|
| 453 | 41g | 24g | 20g | 275mg |
Ingredients
- 1/2 teaspoon kosher salt (plus more to taste)
- 1/4 teaspoon freshly ground black pepper
- 4 6-ounce skin-on salmon filets
- 2 teaspoons olive oil (divided)
- 1 small onion (diced (about 1 small))
- 3 peeled garlic cloves (grated)
- 1 2-inch piece peeled ginger (grated)
- 1 large Fresno chili (finely diced)
- 1 15-oz can chickpeas (rinsed and drained)
- 1 1/2 teaspoons Madras curry powder
- 1 14-ounce can light coconut milk
- 5 ounces baby spinach
Instructions
- Season both sides of salmon with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Set aside on a plate.
- Heat 1 teaspoon oil in a large skillet over medium-high heat. Spray with oil to fully coat the bottom of the pan.
- Add salmon to the pan, skin-side down, and cook without disturbing until skin is crispy, 5 to 6 minutes.
- Return to the plate (skin-side up) and set aside.
- Add remaining teaspoon of oil, then add onions, garlic, ginger, and Fresno chili pepper; cook, stirring, for 2 minutes.
- Add chickpeas and curry powder and continue to cook, stirring, for 2 minutes more.
- Reduce heat to medium-low, add coconut milk, stirring, to release any browned bits stuck to the pan.
- Stir in spinach and 1/2 teaspoon salt . Cover the pan and cook 2 minutes until spinach wilts.
- Add the salmon, skin-side-up, and cook until fish is done, about 5 to 6 minutes.
D4 — One Pan Parmesan-Crusted Chicken with Broccoli (Dinner)
Servings: 6 | Time: 35m
| Cal | P | C | F | Na |
|---|
| 334 | 51g | 4g | 12g | 448mg |
Ingredients
- 2 tablespoons olive oil
- 6 7-ounce boneless, skinless chicken breasts
- 12 ounces fresh or frozen broccoli florets
- 1 teaspoon Kosher Salt
- 1/4 tsp garlic powder
- 2 garlic cloves (minced)
- 1/2 cup freshly grated Parmesan cheese
- 1/4 cup chopped fresh parsley
Instructions
- Preheat the oven to 425 degrees F. Grease a rimmed baking sheet with 1 tablespoon of the olive oil.
- Arrange the chicken breasts in the center of the prepared baking sheet. Arrange the broccoli around the chicken.
- Drizzle the broccoli with the remaining 1 tablespoon olive oil and sprinkle everything with salt and garlic powder.
- Bake until the chicken breasts are cooked through and a thermometer inserted in the thickest part registers 160 degrees F, 25 to 30 minutes.
- In a small bowl, combine the garlic, Parmesan, and parsley.
- Top each chicken breast with some of the mixture. Broil until the cheese is melted and the broccoli is deeply browned, 3 minutes.
- Remove the pan from the oven, tent with foil, and let rest for 5 minutes. Serve warm.
D5 — Chicken and Rice Soup (Dinner)
Servings: 6 | Time: 1h
| Cal | P | C | F | Na |
|---|
| 356 | 39g | 36g | 10g | 430mg |
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 medium yellow onion, chopped
- 6 garlic cloves, minced
- 6 cups chicken stock
- 1 1/2 pounds boneless, skinless chicken breast
- 1 cup long-grain white rice
- 1 1/2 teaspoons kosher salt
- 3 large carrots, peeled and cut into 1/3-inch-thick rounds
- 4 celery ribs, cut into 1/2-inch-thick pieces
- 1/2 teaspoon freshly cracked black pepper, plus more for serving
- 2 tablespoons roughly chopped fresh dill, plus more for serving
- 4 cups loosely packed baby spinach
- 1/4 cup fresh lemon juice, (from 2 lemons)
Instructions
- Heat the olive oil in a large stockpot over medium heat. Once the oil is glistening, add the onion and cook, stirring often, until translucent, about 5 minutes. Stir in the garlic and cook until fragrant, about 1 more minute.
- Add the stock, 4 cups of water, chicken breast, rice, and salt to the pot and bring to a boil over high heat. Reduce the heat to a simmer and cook, stirring often, until the rice is tender and the internal temperature of the chicken reads 165 degrees F on an instant-read thermometer, about 20 minutes. Turn off the heat and transfer the chicken to a plate.
- Using two forks, shred the chicken into 1-inch pieces. Return the chicken to the pot along with the carrots, celery, pepper, and dill. Increase the heat to high and bring to a boil. Reduce the heat to medium-low and simmer until the carrots and celery are tender, about 15 minutes.
- Stir in the spinach and lemon juice and simmer until the spinach is wilted, about 3 more minutes. Divide the soup among 6 bowls. Garnish with dill and pepper.
D6 — Chili-Lime Air Fryer Salmon (Dinner)
Servings: 4 | Time: 15m
| Cal | P | C | F | Na |
|---|
| 262 | 38g | 0g | 12g | 322mg |
Ingredients
- 4 6 ounce pieces wild salmon fillet, skin on
- 1 1/4 teaspoons Tajin Classic or chili-lime seasoning
- 1/4 teaspoon kosher salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon oregano
- 1/4 teaspoon smoked paprika
- Lime wedges (for serving)
- chopped fresh cilantro
- mango-avocado salsa (Optional for topping)
Instructions
- Spritz salmon all over with oil and season with chili-lime seasoning, garlic powder, paprika, oil, 1/4 teaspoon salt and oregano.
- Spray the basket with olive oil or use air fryer parchment with holes to prevent sticking.
- Place salmon in the air fryer basket with the skin side down and air fry 400F for 6 to 8 minutes.
- Serve with lime wedges and top with fresh cilantro, and optional salsa if desired.
- Bake on a sheetpan in a preheated 400F oven about 10 minutes.
S1 — Protein Shake (Snack)
Meal Options: Snack (flexible timing)
Complexity: Easy (2 min)
Source: Target staple
Macros (per serving)
| Calories | Protein | Carbs | Fat | Sodium |
|---|
| 160 | 40g | 0g | 0g | ~150mg |
Instructions
- Mix protein powder with water or milk of choice per package directions.
Tips & Tricks
- Timing recommendation: post-workout on lift days (Mon/Wed/Fri) or mid-morning on run days (Tue/Thu).
- On Saturday (long run day), consider having this within 30 minutes of finishing the run for recovery.
- This is the single biggest protein lever in the daily plan — 40g in one shot.
Photo
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S2 — Apple with Almond Butter (Snack)
Meal Options: Snack
Complexity: Easy (2 min)
Source: Target staple — no database recipe
Macros (per serving)
| Calories | Protein | Carbs | Fat | Sodium |
|---|
| 165 | 4g | 21g | 9g | 0mg |
Ingredients
- 1 medium apple, sliced
- 1 tablespoon almond butter
Instructions
- Slice apple. Serve with almond butter for dipping.
Tips & Tricks
- Good afternoon snack — the fiber + fat combo keeps you full until dinner.
- Apples are still available and affordable in early spring.
Photo
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S3 — Cottage Cheese with Berries (Snack)
Meal Options: Snack
Complexity: Easy (2 min)
Source: Target staple — no database recipe
Macros (per serving)
| Calories | Protein | Carbs | Fat | Sodium |
|---|
| 150 | 18g | 12g | 3g | 350mg |
Ingredients
- 3/4 cup low-fat cottage cheese
- 1/4 cup mixed berries (strawberries, blueberries)
Instructions
- Scoop cottage cheese into a bowl. Top with berries.
Tips & Tricks
- High protein snack that pairs well with the morning snack slot (9-10 AM).
- Watch sodium — cottage cheese is one of the higher-sodium items in the plan. Balance with low-sodium meals on the same day.
Photo
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S4 — Banana + Hard-Boiled Eggs (Snack)
Meal Options: Snack
Complexity: Easy (2 min, eggs pre-boiled)
Source: Target staple — no database recipe
Macros (per serving)
| Calories | Protein | Carbs | Fat | Sodium |
|---|
| 215 | 13g | 27g | 10g | 140mg |
Ingredients
- 1 medium banana
- 2 hard-boiled eggs
Instructions
- Peel banana. Peel eggs. Eat.
Tips & Tricks
- Boil a batch of 8-10 eggs on Sunday during meal prep. They keep in the fridge for a week.
- The banana provides quick carbs — good for the morning snack on run days.
- Great grab-and-go option.
Photo
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BV1 — Coffee + OJ (Daily Beverage)
Meal Options: Daily (every day)
Complexity: Easy
Source: Target staple
Macros (per serving)
| Calories | Protein | Carbs | Fat | Sodium |
|---|
| 115 | 2g | 26g | 0g | 5mg |
Breakdown
- 2 shots espresso: ~5 cal, 0g protein, 0g carbs, 0g fat
- 8 oz orange juice: ~110 cal, 2g protein, 26g carbs, 0g fat
Tips & Tricks
- The OJ provides vitamin C and quick morning carbs.
- This is a fixed daily item — accounted for in every day's macro totals.
Photo
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