Meal Plan — Week of April 27, 2026

Season: Spring (Northeast US)

Seasonal Produce Featured: Asparagus, leeks, mushrooms, peas, fresh dill

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 (morning)	Lunch (midday)	Dinner
Mon (Apr 27)	Lift	L2: Shawarma Bowl	L1: Turkey Chili + Brown Rice	D1: Maple Soy Salmon + Asparagus + Rice
Tue (Apr 28)	Run	L2: Shawarma Bowl	L1: Turkey Chili + Brown Rice	No dinner — flexible
Wed (Apr 29)	Lift	L2: Shawarma Bowl	L1: Turkey Chili + Brown Rice	D2: Balsamic Sheet-Pan Chicken + Rice
Thu (Apr 30)	Run	L2: Shawarma Bowl	L1: Turkey Chili + Brown Rice	D2: Balsamic Chicken (leftovers)
Fri (May 1)	Lift	L2: Shawarma Bowl	L1: Turkey Chili + Brown Rice	D3: Fig Balsamic Pork + Sweet Potato + Asparagus
Sat (May 2)	Long Run	L2: Shawarma Bowl	Flexible (leftovers)	D4: Brown Butter Chicken Pasta
Sun (May 3)	Rest	L2: Shawarma Bowl	Flexible (leftovers)	D3: Fig Balsamic Pork (leftovers)

Weekly Summary

Day	Calories	Protein	Carbs	Fat	Sodium
Mon	2,164	177g	244g	55g	2,783mg
Tue	1,656 (no dinner)	133g	187g	44g	1,981mg
Wed	2,227	185g	239g	61g	2,504mg
Thu	2,227	185g	239g	61g	2,504mg
Fri	2,055	170g	238g	49g	2,108mg
Sat	~2,430	~192g	~240g	~76g	~2,446mg
Sun	~1,949	~156g	~184g	~48g	~1,890mg
Avg	~2,101	~171g	~224g	~56g	~2,317mg

Notes: - Sodium avg ~2,317mg — moderate. Mon is the weekly peak (2,783mg) from the soy-glazed salmon stacking with both lunches. Friday and Sunday give the BP system a break (pork tenderloin is the lowest-sodium dinner). Drink extra water Mon. - Protein averages ~171g (95% of 180g target). Wed/Thu/Sat all comfortably over 175g. Tuesday is naturally lower without dinner — a flex meal closes the gap. - Protein sources: Turkey (L1), chicken thighs (L2 + D2 + D4), salmon (D1), pork tenderloin (D3). Lighter on beef this week (rotated out after last week's Beef and Broccoli). - Crock pot: L1 turkey chili stays the crock pot lunch. L2 shawarma is the sheet pan lunch (two pans — see L2 tips). - No Tuesday dinner: Suggestions provided in Tuesday section. Targeting a Greek yogurt bowl + extra shake or skipping with an extra shake both work. - Sat pasta: Cooked fresh for 2 (no leftovers). Long-run carb load. - Banana + PB snack stays daily.

Meal Prep Schedule

Sunday (April 26) — Prep Day

L1 (Crock Pot): Brown 1.3 lbs turkey. Sauté onion, garlic, pepper. Combine in crock pot with corn, Rotel, tomato sauce, broth, spices, bay leaf. Set on LOW for 6 hours. Cook 3 3/4 cups brown rice (~1 1/4 cups dry). Whisk lime crema (yogurt + lime juice + salt). Portion chili + brown rice into 5 containers; store crema in a small container; slice avocado the morning you eat.
L2 (Two Sheet Pans): Cube 2 5/8 lbs chicken thighs. Toss with onion, peppers, carrots, chickpeas, oil, and the spice blend. Spread across two rimmed sheet pans (don't crowd). Roast 30-35 min at 425°F, rotating pans halfway. Cook 5 1/4 cups jasmine rice (~1 3/4 cups dry). Portion rice + shawarma into 7 containers; pack tzatziki + herb garnish in 7 small containers/zip bags. Add tzatziki the morning you eat.
D1 prep: Trim asparagus for Monday; pull salmon out Sunday night to defrost if frozen. Marinade is whisked Monday afternoon (~20 min before cook).
D2 prep: No advance prep needed — toss everything in a bowl and onto two sheet pans Wednesday. Cook ~3/4 cup dry jasmine rice Wednesday afternoon (or use leftover cooked rice from L2 prep batch).
D3 prep: Pork tenderloin and fig butter on Sunday list. No advance prep.
D4 prep: Pasta + chicken thighs + mushrooms + parmesan on Saturday list. No advance prep.
General: This week needs two big rice batches — 3 3/4 cups cooked brown rice (for L1) and 5 1/4 cups cooked jasmine rice (for L2). Cook them in parallel using two pots if possible. An extra 3 cups jasmine rice is needed for D1 (Mon) + D2 (Wed/Thu) — easy to fold into the L2 batch (8+ cups dry total) if you prefer one giant cook.

Show All Recipes

Meals

L1 — Kid-Friendly Crock Pot Turkey Chili (Lunch)

ST Kid-Friendly Crock Pot Turkey Chili

Servings: 5 | Time: 255m

Cal	P	C	F	Na
226	31g	21g	3g	688mg

Ingredients

1.3 lbs 99% lean ground turkey
1 teaspoon oil
1 medium onion (minced)
1 red bell pepper (diced fine)
1 garlic clove (minced)
1 1/2 cups frozen corn kernels
10 oz can Rotel Mild Tomatoes
8 oz small can plain tomato sauce
1/4 cup low sodium chicken broth
1 teaspoon cumin
1/2 teaspoon chili powder
1/2 teaspoon paprika
1/2 teaspoon kosher salt
1 bay leaf
diced avocado
reduced fat sour cream
reduced fat shredded cheese
baked tortilla chips

Instructions

Heat a large skillet over medium-high heat, add the turkey, season with salt and cook, breaking up with a spoon until turkey browns and is no longer pink; place into the slow cooker.
Add the oil to the skillet and sauté the onion, garlic and bell pepper over medium heat for about 4 to 5 minutes.
Spoon over turkey into the slow cooker and stir in corn and tomatoes, tomato sauce, cumin, chili powder, paprika and salt, mix until well blended.
Pour chicken broth into the crock pot and add the bay leaf.
Cover and cook on HIGH 4 hours or LOW 6 hours.
Serve with desired toppings.

L2 — Chicken Shawarma Bowl (Lunch)

ST Chicken Shawarma Sheet Pan Dinner

Servings: 4 | Time: 45m

Cal	P	C	F	Na
370	40g	24g	13g	903mg

Ingredients

1 1/2 pounds boneless skinless chicken thighs (cut into 1-inch pieces)
1 small red onion (cut into 1-inch pieces)
1 red bell pepper (cut into 1-inch pieces)
2 carrots (peeled and cut into 1/4-inch pieces (about 1 cup))
15 ounce can chickpeas (rinsed and drained)
1 tablespoon extra virgin olive oil
1 1/2 teaspoons smoked paprika
1 1/2 teaspoons cumin
1/2 teaspoon red pepper flakes (optional)
3/4 teaspoon garlic powder
3/4 teaspoon onion powder
3/4 teaspoon dried oregano
1/2 teaspoon ground cinnamon
1 1/2 teaspoon kosher salt
tzatziki

Instructions

Preheat the oven to 425 degrees F.
Add the chicken, veggies and chickpeas to a large mixing bowl. Drizzle with the olive oil and season with the spices and salt. Mix to evenly combine. Transfer the entire mixture onto a rimmed baking sheet and spread into an even layer.
Transfer the baking sheet to the oven and roast for 30-35 minutes, until the chicken is cooked through and the vegetables are tender. Broil for the last 2 minutes for an extra char if desired.
Remove from the oven. Serve with tzatziki or white sauce, if desired.

D1 — Air Fryer Maple Soy Glazed Salmon (Dinner)

ST Air Fryer Salmon Recipe with Maple Soy Glaze

Servings: 4 | Time: 33m

Cal	P	C	F	Na
292	35g	12g	11g	797mg

Ingredients

3 tbsp pure maple syrup
3 tbsp reduced sodium soy sauce (or gluten-free soy sauce)
1 tbsp sriracha hot sauce (use less if you don't like heat)
1 clove garlic (smashed)
4 wild salmon fillets (skinless (6 oz each))

Instructions

Combine maple syrup, soy sauce, sriracha and garlic in a small bowl, pour into a gallon sized resealable bag and add the salmon.
Marinate 15 to 20 minutes, turning once in a while. If you don't have time, 5 minutes will still be enough.
Lightly spray the basket with oil spray to prevent sticking or use air fryer parchment.
Remove the fish from the marinade, reserving and pat dry with paper towels.
Place the fish in the air fryer, in batches, air fry 400F 7 to 8 minutes, or longer depending on thickness of the salmon.
Meanwhile, pour the marinade in a small saucepan and bring to a simmer over medium-low heat and reduce until it thickens into a glaze, 1 to 2 minutes, careful not to dry it out. Spoon over salmon just before eating.
Use this skillet version if you don't have an air fryer.

D2 — Balsamic Chicken with Roasted Vegetables (Dinner)

ST Balsamic Chicken with Roasted Vegetables

Servings: 4 | Time: 30m

Cal	P	C	F	Na
401	48g	15g	17g	518mg

Ingredients

8 4 oz each boneless skinless chicken thighs, trimmed of fat
1 teaspoon kosher salt
fresh black pepper (to taste)
cooking spray
10 medium asparagus (ends trimmed, cut in half)
2 red bell peppers (sliced into strips)
1 red onions (chopped in large chunks)
1/2 cup carrots (sliced in half long, cut into 3-inch pieces)
5 oz sliced mushrooms
1/4 cup plus 1 tbsp balsamic vinegar
2 tablespoons extra virgin olive oil
2 cloves garlic (smashed and roughly chopped)
1/2 tsp sugar (omit for whole30, keto, paleo)
1 1/2 tablespoons fresh rosemary
1/2 tbsp dried oregano or thyme
2 leaves fresh sage (chopped)

Instructions

Preheat oven to 425 degrees F.
Season chicken with salt and pepper. Spray 2 large baking sheets with oil.
Combine all the ingredients together in a large bowl using your hands to mix well then arrange everything onto the prepared baking sheets spread out in a single layer.
The vegetables should not touch the chicken or it will steam instead of roast.
Bake about 20 to 25 minutes, rotating the pan top to bottom, or until the chicken is cooked through and the vegetables are roasted and tender.

D3 — Fig Balsamic Pork Tenderloin (Dinner)

ST Fig Balsamic Pork Tenderloin

Servings: 4 | Time: 40m

Cal	P	C	F	Na
196	30g	6g	5g	72mg

Ingredients

20 oz pork tenderloins
kosher salt (to taste)
1/4 tsp garlic powder
1 1/2 tbsp balsamic vinegar
2 tbsp fig butter
optional chopped parsley for garnish

Instructions

Preheat the oven to 375 degrees F.
Season the pork with salt and garlic powder and place on a baking pan.
Combine the vinegar and fig butter and generously brush it all over the pork.
Roast until the center of the pork reaches 145 degrees F with a meat thermometer, about 25 to 30 minutes depending on the size of your pork and your oven.
Let it rest for 10 to 15 minutes before slicing into 8 pieces.
Top with parsley if desired.

D4 — Brown Butter Chicken Pasta (Dinner)

WGC Brown Butter Chicken Pasta

Servings: 4 | Time: 40m

Cal	P	C	F	Na
780	61g	53g	32g	483mg

Ingredients

6 tablespoons Land O Lakes Unsalted Butter (divided)
2 pounds boneless skinless chicken thighs (cut into pieces)
Kosher salt and freshly cracked black pepper
2 tablespoons all-purpose flour
2 shallots (thinly sliced)
3 cups sliced mushrooms
8 garlic cloves (minced or pressed)
3/4 cup dry white wine or chicken stock
1/2 pound long pasta
2/3 cup freshly grated parmesan cheese + more for topping
freshly chopped parsley or scallions for topping

Instructions

Heat a small saucepan over medium heat and add 3 tablespoons of butter. Whisk constantly until butter has brown bits on the bottom, then immediately remove from heat. Set aside.
Heat a large skillet on medium-high heat and add 1 tablespoon of butter. Pat chicken dry with a paper towel then toss with salt, pepper and flour. Add the chicken to the skillet and brown on all sides, cooking for about 10-12 minutes total. Remove and set aside in a bowl. Turn heat down to low and add the last 2 tablespoons butter. Add the sliced mushrooms and shallots with a pinch of salt while stirring occasionally. Cook until softened - about 15 minutes.
Cook the pasta according to the package directions.
Once the mushrooms and shallots are caramelized, add garlic and cook for 30 seconds until fragrant. Increase the heat to medium and add wine. Let the wine bubble and cook for 2-3 minutes. Add chicken and pasta both to the skillet, tossing multiple times to coat. Turn off heat and stir in grated cheese. Drizzle brown butter (make sure you get the brown bits!) over top, tossing to coat a few more times. Serve with additional cheese and chopped parsley.

S1 — Protein Shake (Daily Fixed)

Meal Options: Daily (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 — Banana + Peanut Butter (Daily Snack)

Meal Options: Snack (mid-morning or afternoon)
Complexity: Easy (1 min)
Source: Target staple

Macros (per serving — 1 medium banana + 2 Tbsp natural peanut butter)

Calories	Protein	Carbs	Fat	Sodium
295	8g	34g	16g	140mg

Instructions

Slice a banana; spread or dip in 2 Tbsp of natural peanut butter.
Alternative: eat the banana whole and spoon the peanut butter straight from the jar.

Tips & Tricks

Fast, cheap, satisfying — hits carbs (banana) and fats + protein (PB) in one shot.
Stick with natural PB (just peanuts + salt) to avoid added sugar.
Great pre- or post-workout snack; banana potassium + PB fats work for long-run days too.

BV1 — Coffee + OJ (Daily Beverage)

Meal Options: Daily (every day)
Complexity: Easy
Source: Target staple

Macros (per serving — 2 espresso shots + 8 oz OJ)

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

Shopping List — Week of April 27, 2026

Aisle-ordered list. Reference meals by their prefixed IDs (L1, L2, D1-D4). Snacks are listed last as a separate section.

1. Vegetables & Fruit

1 medium yellow onion *(L1)*
2 red onions — 1 medium for L2 + 1 for D2
1 small shallot *(D4)*
1 red bell pepper *(L1)*
4 red bell peppers — 2 small for L2 + 2 for D2
4 carrots *(L2)* + extra ~1/2 cup carrots *(D2)*
1 lb 5 oz mushrooms total — 1 1/2 cups sliced for D4 + 5 oz sliced for D2
~2 lbs asparagus total — 1/2 lb for D1 + 10 medium spears for D2 + 1 lb for D3
3 cups arugula (~3 oz bag) *(D4 salad)*
1 head garlic (need ~6 cloves total: L1 + D1 + D2 + D4)
1 ripe avocado *(L1 topping)*
2 limes *(L1 crema + general use)*
1 lemon *(D4 arugula salad)*
1 small bunch fresh parsley *(L2 + D3 + D4 garnish)*
1 small bunch fresh dill *(L2 garnish)*
1 small bunch fresh rosemary *(D2)*
1 small bunch fresh sage *(D2 — 2 leaves needed; the smallest package will do)*
2 medium sweet potatoes (~1 1/2 lbs) *(D3 sides)*

2. Fish / Meat

1.3 lbs 99% lean ground turkey *(L1)*
5 5/8 lbs boneless skinless chicken thighs total:
- 2 5/8 lbs for L2 (1.75x scale)
- 2 lbs for D2 (8 × 4 oz pieces)
- 1 lb for D4
2 wild salmon fillets, skinless, 6 oz each (~3/4 lb total) *(D1)*
20 oz pork tenderloin (1 large or 2 small) *(D3)*

3. Hummus / Tzatziki / Fresh Cheeses / Pizza Toppings

1 cup tzatziki (~8 oz container) *(L2 — store-bought is fine)*
~1/2 cup freshly grated parmesan + a wedge for shaving over arugula salad *(D4)*

4. Granola / Cereal

(none for planned meals — optional Tuesday flex dinner: 2 Tbsp granola if doing Greek yogurt bowl)

5. Oils / Baking / Seasonings

Likely already on hand — verify before shopping:

Olive oil (1 3/4 Tbsp for L2 + 2 Tbsp for D2 + 1 tsp for L1 + drizzles for sides)
Olive oil spray / cooking spray
Pure maple syrup (1 1/2 Tbsp) *(D1)*
Reduced sodium soy sauce (1 1/2 Tbsp) *(D1)*
Sriracha (1/2 Tbsp) *(D1)*
Balsamic vinegar (~1/3 cup total — 1/4 cup + 1 Tbsp for D2 + 1 1/2 Tbsp for D3)
All-purpose flour (1 Tbsp for D4)
Kosher salt
Black pepper
Smoked paprika *(L2)*
Sweet/regular paprika *(L1)*
Cumin *(L1, L2)*
Chili powder *(L1)*
Garlic powder *(L2, D3)*
Onion powder *(L2)*
Dried oregano or thyme *(L2 + D2)*
Ground cinnamon *(L2)*
Red pepper flakes *(L2 — optional)*
Sugar (1/2 tsp, optional) *(D2)*
Bay leaf (1) *(L1)*

Need to buy:

2 Tbsp fig butter (specialty/cheese aisle — Dalmatia or Trader Joe's brand) *(D3)*
6 Tbsp dry white wine (or use chicken stock) *(D4)*

6. Breads / Taco Shells

(none)

7. Nuts / Unhealthy Snacks

(none — see Snacks section for daily PB)

8. Eggs / Milk

(none for planned meals — optional Tuesday flex bowl: Greek yogurt covered in #11)

9. Canned Goods

1 (10 oz) can Rotel Mild Tomatoes *(L1)*
1 (8 oz) can plain tomato sauce *(L1)*
2 (15 oz) cans chickpeas *(L2)*
Low-sodium chicken broth (small carton) — 1/4 cup for L1

10. International Aisle

(soy sauce + sriracha typically here if not in #5)

11. Shredded Cheese / Yogurt Products

5 Tbsp Greek yogurt or 2% sour cream *(L1 lime crema)*
- If you went with Greek yogurt for the Tuesday flex bowl too, grab a 16 oz tub instead.

12. Frozen Goods

1 1/2 cups frozen corn kernels *(L1)*

13. Pantry Staples (rice + butter + pasta)

Long pasta — 4 oz (linguine, fettuccine, or spaghetti) *(D4)*
Brown rice — ~1 1/4 cups dry yields 3 3/4 cups cooked *(L1)*
Jasmine rice — ~3 cups dry total: 1 3/4 cups for L2 (5 1/4 cups cooked) + ~1/2 cup for D1 (1 1/2 cups cooked) + ~1 cup for D2 (3 cups cooked)
Unsalted butter (~3 Tbsp for D4 brown butter sauce; 1/2 stick covers it)

14. Snacks (S2 — daily snack)

7 medium bananas
Natural peanut butter (1 jar — needs ~14 Tbsp for the week; an 18 oz jar covers it)

Notes

Two sheet pans required for both L2 shawarma (1.75x scale) and D2 balsamic chicken — confirm you have two before prep day.
Air fryer preferred for D1 salmon — alternatively a hot skillet works (skillet method on the recipe page).
Spring produce featured: asparagus (D1 + D2 + D3), fresh dill (L2 garnish), fresh rosemary + sage (D2). Buy these closer to cook day for peak freshness.
Fig butter substitute: if unavailable, 2 Tbsp fig jam thinned with a splash of water works fine for D3.
Tuesday is a no-dinner night — no shopping needed for it unless you choose the suggested Greek yogurt + berries + granola fill.

Monday (April 27) — Lift Day

Activity: Lifting at 5 AM
Dinner highlight: Air-fried maple soy salmon

Morning — L2: Chicken Shawarma Bowl

Calories	Protein	Carbs	Fat	Sodium
580	46g	64g	15g	968mg

Snack (mid-morning) — S2: Banana + Peanut Butter

Calories	Protein	Carbs	Fat	Sodium
295	8g	34g	16g	140mg

Protein Shake (flexible) — S1

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

Lunch (11 AM-12 PM) — L1: Turkey Chili + Brown Rice + Avocado/Crema

Calories	Protein	Carbs	Fat	Sodium
506	37g	63g	13g	718mg

Dinner (5 PM) — D1: Maple Soy Salmon + Asparagus + 3/4 cup Rice

Calories	Protein	Carbs	Fat	Sodium
508	44g	57g	11g	802mg

Daily Beverages — BV1: Coffee + OJ

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

Monday Daily Totals

Calories	Protein	Carbs	Fat	Sodium
2,164	177g	244g	55g	2,783mg

Target check: Protein at 177g (98% of target). Calories nearly perfect at 2,164 vs 2,200. Sodium at 2,783mg is the week's highest — both lunches plus a soy-glazed dinner stack here. Drink extra water, skip salty snacks tomorrow.

Tuesday (April 28) — Run Day

Activity: Run at noon
Dinner highlight: None — flexible night, on your own

Morning — L2: Chicken Shawarma Bowl

Calories	Protein	Carbs	Fat	Sodium
580	46g	64g	15g	968mg

Snack (mid-morning) — S2: Banana + Peanut Butter

Calories	Protein	Carbs	Fat	Sodium
295	8g	34g	16g	140mg

Protein Shake (flexible) — S1

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

Lunch (11 AM-12 PM) — L1: Turkey Chili + Brown Rice + Avocado/Crema

Calories	Protein	Carbs	Fat	Sodium
506	37g	63g	13g	718mg

Dinner — No planned dinner

Calories	Protein	Carbs	Fat	Sodium
--	--	--	--	--

Suggested fill (~500-600 cal, ~30-40g protein) to hit run-day target: - Greek yogurt bowl (1 cup full-fat Greek yogurt + 1/2 cup berries + 2 Tbsp granola + drizzle of honey): ~350 cal / 22g P - Or: second L2 Shawarma bowl portion (skipping rice for half-portion): ~450 cal / 35g P - Or: order in (sushi, grain bowl, etc.) — Tuesday is flexible. - Or: skip dinner entirely if light eating fits — make sure to hit protein with an extra shake.

Daily Beverages — BV1: Coffee + OJ

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

Tuesday Daily Totals (without dinner)

Calories	Protein	Carbs	Fat	Sodium
1,656	133g	187g	44g	1,981mg

Target check: Without a dinner, you're 540 cal / 47g protein under target. The Greek yogurt bowl + an extra shake closes most of the gap. If you skip dinner intentionally (light night), at least add a second shake to hit protein. Sodium at 1,981mg is a welcome reset from Monday's peak.

Wednesday (April 29) — Lift Day

Activity: Lifting at 5 AM
Dinner highlight: Dutch-oven braised chicken (start ~3:45 PM for 5 PM)

Morning — L2: Chicken Shawarma Bowl

Calories	Protein	Carbs	Fat	Sodium
580	46g	64g	15g	968mg

Snack — S2: Banana + Peanut Butter

Calories	Protein	Carbs	Fat	Sodium
295	8g	34g	16g	140mg

Protein Shake (flexible) — S1

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

Lunch (11 AM-12 PM) — L1: Turkey Chili + Brown Rice + Avocado/Crema

Calories	Protein	Carbs	Fat	Sodium
506	37g	63g	13g	718mg

Dinner (5 PM) — D2: Balsamic Sheet-Pan Chicken + 3/4 cup Rice

Calories	Protein	Carbs	Fat	Sodium
571	52g	52g	17g	523mg

Daily Beverages — BV1: Coffee + OJ

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

Wednesday Daily Totals

Calories	Protein	Carbs	Fat	Sodium
2,227	185g	239g	61g	2,504mg

Target check: Protein at 185g (103% — slightly over target, fine). Calories at 2,227 (101%). Sodium at 2,504mg — moderate. The balsamic chicken is one of the lower-sodium dinners of the week, easing the daily total compared to the original heavier braise.

Thursday (April 30) — Run Day

Activity: Run at noon

Morning — L2: Chicken Shawarma Bowl

Calories	Protein	Carbs	Fat	Sodium
580	46g	64g	15g	968mg

Snack — S2: Banana + Peanut Butter

Calories	Protein	Carbs	Fat	Sodium
295	8g	34g	16g	140mg

Protein Shake (flexible) — S1

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

Lunch — L1: Turkey Chili + Brown Rice + Avocado/Crema

Calories	Protein	Carbs	Fat	Sodium
506	37g	63g	13g	718mg

Dinner — D2: Balsamic Chicken (leftovers) + 3/4 cup Rice

Calories	Protein	Carbs	Fat	Sodium
571	52g	52g	17g	523mg

Daily Beverages — BV1: Coffee + OJ

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

Thursday Daily Totals

Calories	Protein	Carbs	Fat	Sodium
2,227	185g	239g	61g	2,504mg

Target check: Same profile as Wednesday — leftovers night. Carbs at 239g are solid fuel for the noon run. Sodium moderate.

Friday (May 1) — Lift Day

Activity: Lifting at 5 AM
Dinner highlight: Fig balsamic pork tenderloin (low-sodium counterweight)

Morning — L2: Chicken Shawarma Bowl

Calories	Protein	Carbs	Fat	Sodium
580	46g	64g	15g	968mg

Snack — S2: Banana + Peanut Butter

Calories	Protein	Carbs	Fat	Sodium
295	8g	34g	16g	140mg

Protein Shake (flexible) — S1

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

Lunch — L1: Turkey Chili + Brown Rice + Avocado/Crema

Calories	Protein	Carbs	Fat	Sodium
506	37g	63g	13g	718mg

Dinner — D3: Fig Balsamic Pork + Sweet Potato + Asparagus

Calories	Protein	Carbs	Fat	Sodium
399	37g	51g	5g	132mg

Daily Beverages — BV1: Coffee + OJ

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

Friday Daily Totals

Calories	Protein	Carbs	Fat	Sodium
2,055	170g	238g	49g	2,108mg

Target check: Protein at 170g (94%). Calories at 2,055. Sodium at 2,108mg — the lowest weekday of the week. Pork tenderloin is the BP-friendly counterweight after Wed/Thu's heavy days.

Saturday (May 2) — Long Run Day

Activity: Long run (~noon, 6+ miles)
Dinner highlight: Brown butter chicken pasta (carb load)

Morning — L2: Chicken Shawarma Bowl

Calories	Protein	Carbs	Fat	Sodium
580	46g	64g	15g	968mg

Snack — S2: Banana + Peanut Butter

Calories	Protein	Carbs	Fat	Sodium
295	8g	34g	16g	140mg

Post-Run — S1: Protein Shake

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

Lunch — Flexible

Remaining vs. long-run target (~2,400 cal): ~865 cal / ~30g protein to fill (after dinner accounted for).
Suggestion: Leftover L1 chili + rice bowl with toppings (~506 cal / 37g P). Or a sandwich + extra fruit.

Calories	Protein	Carbs	Fat	Sodium
~500	~37g	~63g	~13g	~700mg

Dinner (5 PM) — D4: Brown Butter Chicken Pasta + Arugula Salad

Calories	Protein	Carbs	Fat	Sodium
780	61g	53g	32g	483mg

Daily Beverages — BV1: Coffee + OJ

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

Saturday Daily Totals (with suggested flexible lunch)

Calories	Protein	Carbs	Fat	Sodium
~2,430	~192g	~240g	~76g	~2,446mg

Target check: Long-run target ~2,400 cal — hits dead-on at 2,430. Protein at 192g — solid even with the carb-heavy pasta. Carbs at 240g fuels the morning run + post-run recovery. Electrolyte mix recommended for the run.

Sunday (May 3) — Rest Day

Activity: Rest
Dinner highlight: Pork tenderloin leftovers

Morning — L2: Chicken Shawarma Bowl (last container)

Calories	Protein	Carbs	Fat	Sodium
580	46g	64g	15g	968mg

Snack — S2: Banana + Peanut Butter

Calories	Protein	Carbs	Fat	Sodium
295	8g	34g	16g	140mg

Protein Shake (flexible) — S1

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

Lunch — Flexible

Rest day target 2,000-2,100. Remaining after fixed + dinner: ~450-550 cal / ~25g protein.
Suggestion: Light salad with leftover braised-chicken pulls if any are stashed, or just toast + eggs + fruit.

Calories	Protein	Carbs	Fat	Sodium
~400	~25g	~35g	~12g	~500mg

Dinner (5 PM) — D3: Fig Balsamic Pork (leftovers) + Sweet Potato + Asparagus

Calories	Protein	Carbs	Fat	Sodium
399	37g	51g	5g	132mg

Daily Beverages — BV1: Coffee + OJ

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

Sunday Daily Totals (with suggested flexible lunch)

Calories	Protein	Carbs	Fat	Sodium
~1,949	~156g	~184g	~48g	~1,890mg

Target check: Rest day target 2,000-2,100 — slightly under at 1,949 with flex lunch. Protein at 156g (87%) — add a second shake or larger lunch portion if you want to hit 180g. Sodium at 1,890mg — the lowest of the week. Nice reset to end the week.