Meal Plan — Week of April 6, 2026

Season: Spring (Northeast US)

Seasonal Produce Featured: Asparagus, zucchini, corn, tomatoes, basil, cilantro, bok choy, cabbage

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 (Apr 13)	Lift	L1: Greek Chicken Rice Bowls	D1: Butter Chicken
Tue (Apr 14)	Run	L1: Greek Chicken Rice Bowls	D1: Butter Chicken (leftovers)
Wed (Apr 15)	Lift	L1: Greek Chicken Rice Bowls	D2: Air Fryer Basil-Parmesan Salmon
Thu (Apr 16)	Run	L1: Greek Chicken Rice Bowls	D3: Creamy Tomato Chicken Skillet
Fri (Apr 17)	Lift	L1: Greek Chicken Rice Bowls	D3: Creamy Tomato Chicken Skillet (leftovers)
Sat (Apr 18)	Long Run	Flexible (leftovers or D4 extra)	D4: Ground Turkey Skillet
Sun (Apr 19)	Rest	Flexible (leftovers or snacking)	D4: Ground Turkey Skillet (leftovers)

Weekly Summary

Day	Calories	Protein	Carbs	Fat	Sodium
Mon	1,977	198g	184g	54g	2,459mg
Tue	1,977	198g	184g	54g	2,459mg
Wed	2,020	175g	187g	70g	2,210mg
Thu	2,008	197g	183g	59g	3,010mg
Fri	1,793	184g	156g	49g	2,870mg
Sat	2,067	173g	241g	51g	1,857mg
Sun	1,818	162g	189g	44g	2,221mg
Avg	1,951	184g	189g	54g	2,441mg

Notes: Replacing breakfasts with L2 (Chicken Egg Roll Bowl) significantly improved protein numbers. Average daily protein is now 184g (exceeds 180g target) from base meals alone, with snack additions pushing most days to 190g+. Calories average 1,951 — add recommended snacks to hit 2,100-2,200. Sodium is higher this week due to the soy sauce in L2 — if BP is a concern, consider using half the soy sauce in L2 or switching to coconut aminos.

Meal Prep Schedule

Sunday (April 12) — Prep Day

L1: Marinate chicken for Greek Bowls (ideally overnight Saturday). Grill/pan-cook chicken, make brown rice, prep vegetables. Portion into 5 meal prep containers.
L2: Cook Chicken Egg Roll Bowls (2.5x batch). Cook ground chicken in 2 batches with soy sauce, add vegetables and seasonings. Portion into 7 containers with white rice.
Hard-boil eggs: 1 dozen for S4 snacks through the week.
Rice: Cook a big batch of jasmine rice (4+ cups dry) for L2, D1-D4 sides. Cook brown rice separately for L1.

Show All Recipes

Meals

L1 — Greek Chicken Rice Bowls (Lunch)

ST Meal Prep Greek Chicken Rice Bowls

Servings: 4 | Time: 60m

Cal	P	C	F	Na
418	44g	23g	17g	782mg

Ingredients

1 1/2 pounds boneless (skinless chicken breasts (2 large or 3 small))
2 tablespoons fresh lemon juice
2 tablespoons red wine vinegar
1 tablespoon extra virgin olive oil
3 cloves garlic (minced)
2 teaspoons dried oregano
1-1/4 cups quick cooking brown rice (such as Uncle Bens 10 min rice)
2 cups low sodium chicken broth
1 dry pint cherry or grape tomatoes
1 medium cucumber (peeled, seeded and cut into bite-sized pieces)
1 small orange bell pepper (cut into 1-inch pieces)
20 pitted Kalamata olives (sliced)
4 teaspoons extra virgin olive oil
1 medium lemon (quartered)
1/4 cup crumbled feta cheese

Instructions

Combine lemon juice, vinegar, olive oil, garlic and oregano in a small bowl.
Place the chicken breasts, 1 at a time, in a Ziploc bag. Pound with a mallet or rolling pin to an even thickness, about 1/2 inch thick, being careful not to puncture the bag.
Add marinade to the bag. Allow to marinate for at least 30 minutes or up to overnight in the refrigerator.
Bring the rice and broth to a boil. Reduce heat to simmer, cover and cook 10 to 12 minutes (or until rice is tender and broth is absorbed).
Meanwhile preheat a grill, grill pan or heavy skillet over medium heat. Spray with oil and add the chicken, discard the marinade.
Cook 5 to 6 minutes per side or until chicken is cooked through. Allow chicken to rest while you make the rest of the bowl.
Slice the chicken breasts. Place 3/4 cup rice in each bowl, top with chicken, 1/4 of the tomatoes, cucumbers, pepper and olives.
Drizzle with 1 teaspoon oil, lemon juice from 1 wedge, 1 tablespoon feta cheese and a sprinkle of parsley.
Slice the chicken breasts. In 4 meal containers, layer 3/4 cup rice and 1/4 of the chicken, in separate containers or baggies pack 1/4 of the tomatoes, cucumbers, bell pepper, olives and feta.
When ready to eat, heat the chicken and rice, top with veggies, olives and cheese and drizzle with 1 teaspoon olive oil and lemon juice from 1 wedge.

L2 — Chicken Egg Roll Bowl (Lunch)

ST Chicken Egg Roll Bowl

Servings: 3 | Time: 30m

Cal	P	C	F	Na
442	36g	46g	12g	786mg

Ingredients

1 lb 93% ground chicken
3 tablespoons less sodium soy sauce (or gluten-free soy sauce, divided)
3 medium scallion (sliced, dark green parts separated for garnish)
2 cloves garlic (minced)
1/2 teaspoon fresh ground ginger or ginger paste
3 cups slaw mix with cabbage (carrots and/or broccoli slaw, or your favorite slaw mix)
2 cups baby bok choy (chopped, from 2)
1/2 tablespoon Chinese rice wine ( (mirin) or dry sherry)
1/2 tablespoons sesame oil
2 cups cooked white rice (for serving)

Instructions

In a large nonstick skillet, cook the chicken over medium-high with 1/2 tablespoon of the soy sauce until browned and cooked through, breaking it up into smaller pieces as it cooks, about 5 minutes.
Add the scallion whites and light green parts, garlic and ginger, stir well and cook until soft, 2 to 3 minutes. Add the veggies, pour the remaining 2 1/2 tablespoons soy sauce, rice wine and sesame oil and cook stirring ocassionally until the vegetables are wilted, but still crunchy, about 4 minutes.
Remove from heat and finish with scallions. Serve with rice.

D1 — Butter Chicken (Dinner)

TMP Butter Chicken

Servings: 6 | Time: 40m

Cal	P	C	F	Na
307	41g	13g	12g	241mg

Ingredients

1 tablespoon extra-virgin olive oil
1/4 cup grated yellow onion, (from 1 small onion)
4 garlic cloves, minced
2 tablespoons grated ginger
2 tablespoons salted butter
3/4 cup chicken stock
8 ounces tomato paste
2 teaspoons ground cinnamon
1 1/2 teaspoons kosher salt
2 teaspoons cumin
2 teaspoons garam masala
1 teaspoon turmeric
2 1/2 pounds boneless skinless chicken breasts, cut into 2-inch cubes
1 1/2 tablespoons fresh lemon juice, (from 2 lemons)
1 cup heavy cream
Fresh cilantro, for serving
6 cups cooked basmati rice, for serving

Instructions

Heat the olive oil in a large skillet over medium heat. Once the oil is glistening, add the onion, garlic, and ginger. Cook, stirring often, until the onion is softened and the garlic and ginger are fragrant, 2 to 3 minutes.
Stir in the butter, chicken stock, tomato paste, cinnamon, salt, cumin, garam masala and turmeric until combined. Bring to a simmer over medium heat, then stir in the chicken until coated. Cover and cook for 15 minutes, or until chicken is cooked through.
Stir in the lemon juice and heavy cream. Return to a simmer and cook until heated through, about 2 minutes more.
Divide the rice between 6 bowls. Serve the butter chicken over the rice and sprinkle with cilantro.

D2 — Air Fryer Basil-Parmesan Salmon (Dinner)

ST Air Fryer Basil-Parmesan Salmon

Servings: 4 | Time: 20m

Cal	P	C	F	Na
289	30g	2g	18g	266mg

Ingredients

olive oil spray
4 salmon fillets, skin removed (about 5 ounce each )
1/2 lemon
1/4 teaspoon Kosher salt
freshly ground black pepper
3 tablespoons mayonnaise (I like Sir Kensington)
6 fresh basil leaves (minced, plus more for garnish)
3 tablespoons grated Parmesan or Romano cheese

Instructions

Preheat air fryer to 400F. Spritz the basket with olive oil.
Season the salmon with lemon juice, salt and pepper.
Mix the mayonnaise with basil and 2 tablespoons Parmesan cheese in a small bowl.
Spread completely over the top of salmon. Sprinkle remaining Parmesan cheese on top.
In batches, air fry 7 minutes, or longer depending on thickness of the salmon.
Preheat the oven to 425F. Spritz a sheet pan with olive oil.
Season the salmon with lemon juice, salt and pepper.
Mix the mayonnaise with basil and 2 tablespoons Parmesan cheese in a small bowl.
Spread completely over the top of salmon. Sprinkle remaining Parmesan cheese on top.
Bake 10 to 12 minutes, depending on thickness of the salmon.

D3 — Creamy Tomato Chicken Skillet (Dinner)

TMP Creamy Tomato Chicken Skillet Dinner

Servings: 4 | Time: 40m

Cal	P	C	F	Na
338	40g	12g	17g	792mg

Ingredients

4 boneless skinless chicken breasts, (about 1 1/2 pounds)
1 teaspoon kosher salt
1 1/2 tablespoons extra-virgin olive oil
2 tablespoons tomato paste
3 cloves garlic, minced
1 teaspoon fennel seeds
1/4 teaspoon crushed red pepper flakes, (optional)
1 (14-ounce) can crushed tomatoes
1 cup heavy cream
1/2 teaspoon freshly cracked black pepper
1/2 cup grated Parmesan cheese, plus more for serving
4 cups packed kale, tough stems discarded and leaves roughly chopped
1/4 cup basil leaves, thinly sliced

Instructions

Season the chicken all over with 1/2 teaspoon of the salt. Heat the olive oil in a large skillet over medium-high. Once the oil is glistening, add the chicken and cook until browned, about 5 minutes per side. Transfer the chicken to a plate.
To the same skillet, add the tomato paste, garlic, fennel seeds, and red pepper flakes and cook stirring, until fragrant, about 1 minute. Add the crushed tomatoes and bring to a simmer. Cook for 3 minutes, then stir in the heavy cream, pepper, 1/4 cup of the parmesan and kale until the kale is just wilted, about 3 minutes more. Season with the remaining 1/2 teaspoon of salt and return the chicken to the skillet. Cook until the internal temperature of the chicken reaches 165 degrees F on an instant read thermometer, about 5 minutes more.
Top with the basil and the remaining parmesan and serve.

D4 — Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato (Dinner)

ST Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato

Servings: 4 | Time: 25m

Cal	P	C	F	Na
266	28g	22g	8g	525mg

Ingredients

14 ounces from 2 medium or 1 large zucchini, quartered and sliced 3/4 inch
1 pound 93% lean ground turkey
1/4 cup chopped onion
1 tablespoon tomato paste
3/4 cups canned black beans (rinsed and drained)
3/4 cups corn kernels (fresh or frozen)
1 large diced tomato
1 jalapeño (diced)
1 cloves garlic (minced)
2 tbsp chopped cilantro (plus more for garnish)
1 1/4 teaspoon cumin
1 1/4 teaspoon kosher salt
1/4 cup water
lime wedges (optional)

Instructions

Spray a large skillet over high heat with oil and brown the turkey, season with 1 teaspoon salt and 1 teaspoon cumin.
Cook breaking the meat up until the turkey is cooked through, about 5 minutes.
Push the meat to the side, add the onion and tomato paste and cook 1 minute.
Add the black beans, corn, tomato, jalapeño pepper, garlic, cilantro and stir with 1/4 cup water.
Add the zucchini remaining 1/4 teaspoon salt and cumin.
Mix and cover, cook low 4 to 5 minutes or until the zucchini is tender crisp.
Serve with lime wedges and more cilantro if desired.

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 per package directions.

S2 — Apple with Almond Butter (Snack)

Meal Options: Snack
Complexity: Easy (2 min)
Source: Target staple

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.

S3 — Cottage Cheese with Berries (Snack)

Meal Options: Snack
Complexity: Easy (2 min)
Source: Target staple

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

Instructions

Scoop cottage cheese into a bowl. Top with berries.

S4 — Banana + Hard-Boiled Eggs (Snack)

Meal Options: Snack
Complexity: Easy (2 min)
Source: Target staple

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.

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

Shopping List — Week of April 6, 2026

Serves: 2 (target + partner for dinners), 1 (target for lunches/breakfasts)
Recipes: L1 (Greek Chicken Bowls), L2 (Chicken Egg Roll Bowl), D1 (Butter Chicken), D2 (Basil-Parmesan Salmon), D3 (Creamy Tomato Chicken Skillet), D4 (Turkey Skillet), Snacks

1. Vegetables & Fruit

1/2 lb asparagus — D2
1 1/4 dry pints cherry or grape tomatoes — L1
1 1/4 medium cucumbers — L1
1 1/4 small bell peppers (orange or any color) — L1
1 small yellow onion — D1, D4
Fresh ginger (knob, ~2 tbsp grated for D1 + 1 1/4 tsp for L2) — D1, L2
1 bunch fresh cilantro — D1, D4
1 bunch fresh basil — D2, D3
4 cups packed kale (1 small bunch) — D3
14 oz zucchini (2 medium) — D4
1 large tomato — D4
1 jalapeño — D4
3/4 cup corn kernels (1-2 ears fresh, or frozen) — D4
7 1/2 cups slaw mix with cabbage (2 bags, ~16 oz each) — L2
5 heads baby bok choy — L2
8 medium scallions (2 bunches) — L2
3 lemons — L1, D1, D2
1 lime — D4
4-5 medium apples — S2
5-6 medium bananas — S4
1 pint strawberries — S3
1 pint blueberries — S3
1/2 pint raspberries — S3

2. Fish / Meat

2 lbs boneless skinless chicken breasts — L1
2 1/2 lbs 93% ground chicken — L2
1 2/3 lbs boneless skinless chicken breasts — D1
4 boneless skinless chicken breasts (~1 1/2 lbs) — D3
2 salmon fillets, skin removed (~5 oz each) — D2
1 lb 93% lean ground turkey — D4

3. Hummus / Tzatziki / Fresh Cheeses / Pizza Toppings & Dough

1/3 cup crumbled feta cheese — L1

4. Granola / Cereal

(none this week)

5. Oils / Baking / Seasonings

Extra-virgin olive oil (pantry staple, check supply) — L1, D1, D3
Olive oil spray — D2
Red wine vinegar (2 1/2 tbsp) — L1
Sesame oil (1 1/4 tbsp) — L2
Mayonnaise (1 1/2 tbsp, Sir Kensington or similar) — D2
8 oz tomato paste — D1 (D3 and D4 also use small amounts — one large can covers all)
1 (14-oz) can crushed tomatoes — D3

6. Breads / Taco Shells

(none this week)

7. Nuts / Unhealthy Snacks

Almond butter — S2

8. Eggs / Milk

2 dozen large eggs — S4 (~14 eggs for the week)
2/3 cup heavy cream — D1
1 cup heavy cream — D3
2 tablespoons salted butter — D1

9. Canned Goods

3/4 cup canned black beans (1 can, drain extra) — D4
3/4 cup chicken stock/broth — D1
2 1/2 cups low-sodium chicken broth — L1

10. International Aisle

7 1/2 tbsp less-sodium soy sauce — L2
1 1/4 tbsp Chinese rice wine (mirin) or dry sherry — L2
Garam masala — D1
Cumin — D1, D4 (check pantry)
Turmeric — D1 (check pantry)
Ground cinnamon — D1 (check pantry)
Fennel seeds — D3
Dried oregano — L1 (check pantry)
Crushed red pepper flakes — D3 (check pantry)

11. Shredded Cheese / Yogurt Products

1/2 cup + 1 1/2 tbsp grated Parmesan cheese — D2, D3
4 cups low-fat cottage cheese (~32 oz tub) — S3 (covers ~5 servings)

12. Frozen Goods

3/4 cup frozen corn kernels (if not buying fresh) — D4

13. Snacks

Almond butter (if not stocked) — S2
Extra apples (3-4) — S2
Extra bananas (3-4) — S4

Notes

Rice: Cook a big batch of jasmine rice on Sunday (5+ cups dry). Used for L2 (~5 cups cooked), D1, D2, D3, and D4 sides. Cook brown rice separately for L1 (1 1/2 cups dry).
Tomato paste: D1 needs 8 oz (large can), D3 needs 2 tbsp, D4 needs 1 tbsp. Buy one 12-oz can or one 8-oz + one small tube.
Chicken: L1: 2 lbs breast, L2: 2.5 lbs ground, D1: 1 2/3 lbs breast, D3: 1 1/2 lbs breast. ~5 lbs total breast — buy a family pack and portion. Ground chicken is separate.
Heavy cream: D1 needs 2/3 cup, D3 needs 1 cup. Buy 1 pint (2 cups).
Olives: Intentionally omitted from L1 (target dislikes olives).
Protein powder: Not listed — managed separately.
Electrolyte mix: Consider low-sodium (potassium/magnesium focus) for Saturday long run.
Removed from prior version: Asparagus (B1), shallots, Swiss cheese, Pecorino Romano, blueberries for baking, bananas for baking, oats, walnuts, honey, baking powder, milk. Those were for the breakfasts that have been replaced by L2.

Monday (April 13) — Lift Day

Activity: Lifting at 5 AM

Breakfast — L2: Chicken Egg Roll Bowl

Calories	Protein	Carbs	Fat	Sodium
442	36g	46g	12g	786mg

Morning Snack (9-10 AM) — S1: Protein Shake

Calories	Protein	Carbs	Fat	Sodium
160	40g	0g	0g	150mg

Lunch (11 AM-12 PM) — L1: Greek Chicken Rice Bowls

Calories	Protein	Carbs	Fat	Sodium
418	44g	23g	17g	782mg

Afternoon Snack (2 PM) — S3: Cottage Cheese with Berries

Calories	Protein	Carbs	Fat	Sodium
150	18g	12g	3g	350mg

Dinner (5 PM) — D1: Butter Chicken + 3/4 cup Jasmine Rice

Calories	Protein	Carbs	Fat	Sodium
477	45g	50g	12g	246mg

Evening Snack — S4: Banana + Hard-Boiled Eggs

Calories	Protein	Carbs	Fat	Sodium
215	13g	27g	10g	140mg

Daily Beverages — BV1: Coffee + OJ

Calories	Protein	Carbs	Fat	Sodium
115	2g	26g	0g	5mg

Monday Daily Totals

Calories	Protein	Carbs	Fat	Sodium
1,977	198g	184g	54g	2,459mg

Target check: Protein exceeds target at 198g (110%). Calories at 1,977 — close to 2,200 target. Add S2 (apple + almond butter, +165 cal) to reach 2,142 cal if needed. Sodium moderate at 2,459mg — consider dropping S3 if sodium is a concern (saves 350mg).

Tuesday (April 14) — Run Day

Activity: Run at noon

Breakfast — L2: Chicken Egg Roll Bowl

Calories	Protein	Carbs	Fat	Sodium
442	36g	46g	12g	786mg

Morning Snack (9-10 AM) — S1: Protein Shake

Calories	Protein	Carbs	Fat	Sodium
160	40g	0g	0g	150mg

Lunch (11 AM-12 PM) — L1: Greek Chicken Rice Bowls

Calories	Protein	Carbs	Fat	Sodium
418	44g	23g	17g	782mg

Afternoon Snack (2 PM) — S3: Cottage Cheese with Berries

Calories	Protein	Carbs	Fat	Sodium
150	18g	12g	3g	350mg

Dinner (5 PM) — D1: Butter Chicken (leftovers) + 3/4 cup Rice

Calories	Protein	Carbs	Fat	Sodium
477	45g	50g	12g	246mg

Evening Snack — S4: Banana + Hard-Boiled Eggs

Calories	Protein	Carbs	Fat	Sodium
215	13g	27g	10g	140mg

Daily Beverages — BV1: Coffee + OJ

Calories	Protein	Carbs	Fat	Sodium
115	2g	26g	0g	5mg

Tuesday Daily Totals

Calories	Protein	Carbs	Fat	Sodium
1,977	198g	184g	54g	2,459mg

Target check: Protein exceeds target at 198g. Calories at 1,977. Add S2 (+165 cal) to reach 2,142 cal. Solid run day — good carb balance at 184g for pre/post-run fuel.

Wednesday (April 15) — Lift Day

Activity: Lifting at 5 AM

Breakfast — L2: Chicken Egg Roll Bowl

Calories	Protein	Carbs	Fat	Sodium
442	36g	46g	12g	786mg

Morning Snack (9-10 AM) — S1: Protein Shake

Calories	Protein	Carbs	Fat	Sodium
160	40g	0g	0g	150mg

Lunch (11 AM-12 PM) — L1: Greek Chicken Rice Bowls

Calories	Protein	Carbs	Fat	Sodium
418	44g	23g	17g	782mg

Afternoon Snack (2 PM) — S2: Apple with Almond Butter

Calories	Protein	Carbs	Fat	Sodium
165	4g	21g	9g	0mg

Dinner (5 PM) — D2: Air Fryer Basil-Parmesan Salmon + Asparagus + Rice

Calories	Protein	Carbs	Fat	Sodium
505	36g	44g	22g	347mg

Evening Snack — S4: Banana + Hard-Boiled Eggs

Calories	Protein	Carbs	Fat	Sodium
215	13g	27g	10g	140mg

Daily Beverages — BV1: Coffee + OJ

Calories	Protein	Carbs	Fat	Sodium
115	2g	26g	0g	5mg

Wednesday Daily Totals

Calories	Protein	Carbs	Fat	Sodium
2,020	175g	187g	70g	2,210mg

Target check: Protein at 175g (97%). Calories at 2,020. Add S3 (cottage cheese + berries, +150 cal, +18g P) to reach 2,170 cal / 193g P. Sodium well controlled.

Thursday (April 16) — Run Day

Activity: Run at noon

Breakfast — L2: Chicken Egg Roll Bowl

Calories	Protein	Carbs	Fat	Sodium
442	36g	46g	12g	786mg

Morning Snack (9-10 AM) — S3: Cottage Cheese with Berries

Calories	Protein	Carbs	Fat	Sodium
150	18g	12g	3g	350mg

Lunch (11 AM-12 PM) — L1: Greek Chicken Rice Bowls

Calories	Protein	Carbs	Fat	Sodium
418	44g	23g	17g	782mg

Afternoon Snack (2 PM) — S1: Protein Shake

Calories	Protein	Carbs	Fat	Sodium
160	40g	0g	0g	150mg

Dinner (5 PM) — D3: Creamy Tomato Chicken Skillet + 3/4 cup Rice

Calories	Protein	Carbs	Fat	Sodium
508	44g	49g	17g	797mg

Evening Snack — S4: Banana + Hard-Boiled Eggs

Calories	Protein	Carbs	Fat	Sodium
215	13g	27g	10g	140mg

Daily Beverages — BV1: Coffee + OJ

Calories	Protein	Carbs	Fat	Sodium
115	2g	26g	0g	5mg

Thursday Daily Totals

Calories	Protein	Carbs	Fat	Sodium
2,008	197g	183g	59g	3,010mg

Target check: Protein exceeds target at 197g. Calories at 2,008. Sodium is elevated today (D3 + L2 both higher sodium) — balance by keeping other days lighter. Add S2 (+165 cal) to reach 2,173 cal if needed.

Friday (April 17) — Lift Day

Activity: Lifting at 5 AM

Breakfast — L2: Chicken Egg Roll Bowl

Calories	Protein	Carbs	Fat	Sodium
442	36g	46g	12g	786mg

Morning Snack (9-10 AM) — S1: Protein Shake

Calories	Protein	Carbs	Fat	Sodium
160	40g	0g	0g	150mg

Lunch (11 AM-12 PM) — L1: Greek Chicken Rice Bowls

Calories	Protein	Carbs	Fat	Sodium
418	44g	23g	17g	782mg

Afternoon Snack (2 PM) — S3: Cottage Cheese with Berries

Calories	Protein	Carbs	Fat	Sodium
150	18g	12g	3g	350mg

Dinner (5 PM) — D3: Creamy Tomato Chicken Skillet (leftovers) + Rice

Calories	Protein	Carbs	Fat	Sodium
508	44g	49g	17g	797mg

Daily Beverages — BV1: Coffee + OJ

Calories	Protein	Carbs	Fat	Sodium
115	2g	26g	0g	5mg

Friday Daily Totals

Calories	Protein	Carbs	Fat	Sodium
1,793	184g	156g	49g	2,870mg

Target check: Protein exceeds target at 184g. Calories at 1,793. Add S4 (banana + eggs, +215 cal, +13g P) to reach 2,008 cal / 197g P. Or add S2 (+165 cal) for 2,173 cal. Sodium is higher — driven by D3 day.

Saturday (April 18) — Long Run Day

Activity: Long run (~noon, 6+ miles)

Breakfast — L2: Chicken Egg Roll Bowl

Calories	Protein	Carbs	Fat	Sodium
442	36g	46g	12g	786mg

Morning Snack (9-10 AM) — S2: Apple with Almond Butter

Calories	Protein	Carbs	Fat	Sodium
165	4g	21g	9g	0mg

Post-Run Snack — S1: Protein Shake

Calories	Protein	Carbs	Fat	Sodium
160	40g	0g	0g	150mg

Lunch — Flexible

Remaining after breakfast/snacks/dinner: ~910 cal, ~34g P needed.
Suggestion: Leftover D1 Butter Chicken + Rice if available, or extra L1/L2 portion.

Calories	Protein	Carbs	Fat	Sodium
~477	~45g	~50g	~12g	~246mg

Afternoon Snack (2 PM) — S4: Banana + Hard-Boiled Eggs

Calories	Protein	Carbs	Fat	Sodium
215	13g	27g	10g	140mg

Dinner (5 PM) — D4: Ground Turkey Skillet + 1 cup Jasmine Rice

Extra carbs for long-run day (+1 cup rice instead of 3/4 cup):

Calories	Protein	Carbs	Fat	Sodium
493	33g	71g	8g	530mg

Daily Beverages — BV1: Coffee + OJ

Calories	Protein	Carbs	Fat	Sodium
115	2g	26g	0g	5mg

Saturday Daily Totals (with flexible lunch)

Calories	Protein	Carbs	Fat	Sodium
2,067	173g	241g	51g	1,857mg

Target check: Long-run day target is ~2,400 cal. Add S3 (cottage cheese + berries, +150 cal, +18g P) to reach 2,217 cal / 191g P. Add extra rice or a banana for additional carbs to approach 2,400. Prioritize carbs for refueling. Sodium well controlled — consider low-sodium electrolyte mix for the run.

Sunday (April 19) — Rest Day

Activity: Rest

Breakfast — L2: Chicken Egg Roll Bowl

Calories	Protein	Carbs	Fat	Sodium
442	36g	46g	12g	786mg

Morning Snack (9-10 AM) — S3: Cottage Cheese with Berries

Calories	Protein	Carbs	Fat	Sodium
150	18g	12g	3g	350mg

Lunch — Flexible

Rest day — lighter eating is fine. Remaining after other meals: ~570 cal, ~36g P.
Suggestion: Leftover Greek Chicken Bowl components or simple salad with chicken.

Calories	Protein	Carbs	Fat	Sodium
~350	~30g	~25g	~12g	~400mg

Afternoon Snack (2 PM) — S1: Protein Shake

Calories	Protein	Carbs	Fat	Sodium
160	40g	0g	0g	150mg

Dinner (5 PM) — D4: Ground Turkey Skillet (leftovers) + 3/4 cup Rice

Calories	Protein	Carbs	Fat	Sodium
436	32g	59g	8g	530mg

Evening Snack — S2: Apple with Almond Butter

Calories	Protein	Carbs	Fat	Sodium
165	4g	21g	9g	0mg

Daily Beverages — BV1: Coffee + OJ

Calories	Protein	Carbs	Fat	Sodium
115	2g	26g	0g	5mg

Sunday Daily Totals

Calories	Protein	Carbs	Fat	Sodium
1,818	162g	189g	44g	2,221mg

Target check: Rest day target is 2,000-2,100 cal. Add S4 (banana + eggs, +215 cal, +13g P) to reach 2,033 cal / 175g P. Protein slightly under — the flexible lunch protein will close the gap.