Meal Plan — Aug 10

This week: 7 distinct dinners · lunches alternate A (curry chicken) / B (black-bean bowl), never back-to-back · a real vegetable in every lunch & dinner · no shellfish in shared meals (Deborah severe allergy) — Norman's scallops Tue, cooked separately · every Norman meal moist/sauced · low-sodium + heart-healthy · 0 eating out.

D = Deborah — leaner portion + extra veg (~1250 kcal). N = Norman — larger + moist, calorie-dense add-on (~2200 kcal). Tap any meal for portions, macros & source. Macros are estimates.

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Monday

Aug 10 · rundown night

D ~1260 · 90PN ~2270

D: ½ cup oats, water, ¾ cup berries · 8 P45 C5 F · ~250N: 1 cup oats w/ milk, banana, 1 tbsp peanut butter · ~520 (moist)

D: 1 thigh, ½ cup rice & peas, big cabbage · 32 P38 C14 F · ~420N: 2 thighs, 1 cup rice & peas, extra sauce, ¼ avocado · ~680Source: Eat Caribbean — Virginia Burke, p.115 (index-only; web-informed estimate)

D: modest chicken + sauce, ½ cup rice, big callaloo · 35 P40 C15 F · ~450N: larger chicken, extra rundown sauce, 1 cup rice, fried ripe plantain · ~720Source: Eat Caribbean — Virginia Burke, p.108 (index-only; web-informed estimate)

D: nonfat Greek yogurt + berries · 15 P18 C2 F · ~140N: banana-PB-milk smoothie + small handful nuts · ~350

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Tuesday

Aug 11 · fish night

D ~1210 · 78PN ~2300

D: 3 whites + 1 egg, spinach, tomato, 1 slice toast · 20 P18 C8 F · ~230N: 3 eggs soft-scrambled + avocado, 2 slices toast w/ olive oil · ~520 (moist)

D: ½ cup rice, beans, corn, salsa, big lettuce · 18 P55 C10 F · ~400N: 1 cup rice, extra beans, salsa, ¼ avocado, cheese · ~660Source: Damn Delicious (meal-prep burrito bowls, bean version)

D: 4 oz salmon, small potato, big green beans · 34 P30 C18 F · ~430N: 6 oz salmon + 3–4 seared scallops, extra potatoes, lemon-butter sauce · ~780⚠ Scallops for Norman only — sear in a separate pan with separate utensils/plate; keep away from Deborah's food (severe shellfish allergy). Source: Damn Delicious

D: carrots/cucumber + 2 tbsp hummus · 6 P18 C6 F · ~150N: full-fat yogurt + granola + honey · ~340

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Wednesday

Aug 12 · cacciatore night

D ~1260 · 78PN ~2260

D: as Mon · 8 P45 C5 F · ~250N: as Mon (+ banana/PB) · ~520

D: 1 thigh + sauce, small polenta, big zucchini · 33 P34 C15 F · ~440N: 2 thighs, extra sauce, larger polenta w/ olive oil · ~710Source: Meal Prep Manual

D: apple + air-popped popcorn · 5 P30 C3 F · ~150N: smoothie + nuts · ~350

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Thursday

Aug 13 · jerk night

D ~1220 · 87PN ~2240

D: as Tue · 20 P18 C8 F · ~230N: as Tue · ~520

D: as Tue · 18 P55 C10 F · ~400N: as Tue · ~660Source: Damn Delicious

D: 1 thigh, mango salsa, ½ cup rice, big slaw · 34 P42 C14 F · ~450N: 2 thighs, extra salsa, 1 cup rice, fried ripe plantain · ~720Source: Damn Delicious · go light on salt in the jerk marinade

D: nonfat Greek yogurt + berries · 15 P20 C3 F · ~140N: yogurt + granola + honey · ~340

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Friday

Aug 14 · bean stew night

D ~1230 · 79PN ~2230

D: as Mon · 8 P45 C5 F · ~250N: as Mon · ~520

D: big bowl stew, ½ cup rice · 22 P55 C8 F · ~400N: larger bowl, bread w/ olive oil, grated parmesan · ~680Source: Meal Prep Manual

D: ¾ cup nonfat Greek yogurt + berries · 17 P20 C1 F · ~150 (added to lift Fri protein)N: smoothie + nuts · ~350

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Saturday

Aug 15 · meatball night

D ~1220 · 75PN ~2240

D: as Tue · 20 P18 C8 F · ~230N: as Tue · ~520

D: as Tue · 18 P55 C10 F · ~400N: as Tue · ~660Source: Damn Delicious

D: 3 meatballs + sauce, small polenta, big salad · 32 P34 C16 F · ~440N: 5 meatballs, extra sauce, larger polenta, parmesan · ~720Source: Meal Prep Manual (lean turkey)

D: apple + popcorn · 5 P30 C3 F · ~150N: yogurt + granola · ~340

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Sunday

Aug 16 · leftovers + next-week prep

D ~1260 · 86PN ~2250

D: as Mon · 8 P45 C5 F · ~250N: as Mon · ~520

D: leaner portion + veg · 30 P40 C12 F · ~420N: larger portion + sauce · ~680

D: modest + veg · 33 P40 C14 F · ~450N: larger + extra sauce · ~700Reheat with a splash of broth so it stays moist for Norman.

D: nonfat Greek yogurt + berries · 15 P18 C2 F · ~140N: smoothie + nuts · ~350

Recipe Key — This Week

Lunch A · Curried chicken + rice & peas · Eat Caribbean — Burke, p.115 (index-only; web-informed)
Lunch B · Black-bean burrito bowl · Damn Delicious
Mon dinner — Swanky chicken rundown · Eat Caribbean — Burke, p.108 (index-only; web-informed)
Tue dinner — Lemon-herb baked salmon (+ Norman-only scallops, separate) · Damn Delicious
Wed dinner — Chicken cacciatore · Meal Prep Manual
Thu dinner — Oven jerk chicken + mango salsa · Damn Delicious
Fri dinner — White bean & vegetable stew · Meal Prep Manual
Sat dinner — Lean turkey meatballs in tomato sauce · Meal Prep Manual
Sun dinner — Cook's choice / leftovers (moist reheat) · no recipe
Recurring side — Rice and peas · Eat Caribbean — Burke, p.183 (index-only; web-informed)

Sunday · ~3 hours (main session)

Start rice & peas (EC p.183): rinse kidney beans well (cuts sodium), simmer with thyme, scallion, garlic, a little light coconut milk, whole scotch bonnet (remove before serving). Base carb for several days. D ½ cup · N 1 cup.
Curried chicken (EC p.115): brown skinless thighs; build curry with onion/garlic/thyme/curry powder; add potato + carrot; simmer to a thick gravy. Batch for 3 lunches (Mon/Wed/Fri); keep salt low. D 1 thigh + veg · N 2 thighs + extra gravy.
Burrito-bowl components (Damn Delicious): cook brown rice; warm black beans w/ cumin/garlic/lime; roast corn + peppers; quick salsa. Store separate; assemble day-of. N adds avocado + cheese.
Batch vegetables: shred cabbage; wash callaloo/spinach; cut carrots/cucumber for snacks; portion Greek yogurt + berries into cups.
Optional get-ahead: make the rundown today if you want Monday hands-off.

Nightly dinners · ~1 hour each

Mon — Swanky chicken rundown (EC p.108): simmer chicken in coconut milk w/ thyme, scallion, garlic, scotch bonnet until the sauce reduces to a thick gravy (~30 min). Over rice & peas + callaloo. N: extra gravy + fried plantain.
Tue — Lemon-herb baked salmon: bake w/ lemon, garlic, herbs, olive oil; roast potatoes; steam green beans. Norman-only scallops: sear in a SEPARATE pan with separate utensils/plate — Deborah is severely allergic to shellfish. Keep well apart.
Wed — Chicken cacciatore: braise thighs in tomato, onion, peppers, herbs; over soft polenta w/ zucchini. Naturally saucy. N: 2 thighs + more polenta.
Thu — Oven jerk chicken + mango salsa: roast jerk-marinated thighs (light salt); top with fresh mango salsa; rice + cabbage slaw. N: extra salsa + plantain.
Fri — White bean & vegetable stew: simmer white beans w/ tomato, carrot, celery, greens, herbs; brown rice / crusty bread. High fiber, very moist. N: bread w/ olive oil + parmesan.
Sat — Turkey meatballs in tomato sauce: lean turkey meatballs simmered in marinara over polenta; big salad. N: 5 meatballs + parmesan.
Sun — Cook's choice / leftovers: reheat rundown or stew with a splash of broth so it stays moist. Use the hour for next week's Sunday prep instead.

Notes

Moisture — every plate for Norman finishes with a sauce, gravy, salsa, or drizzle. If it looks dry, add broth/sauce before serving.
Sodium — rinse canned beans, use no-salt-added tomatoes, and lean on thyme/scallion/garlic/scotch bonnet/citrus for flavor.
Storage — glass containers, ~3-day fridge life; sauces stored with the protein so nothing dries out. Salsa/avocado/lettuce added fresh.

Meal Plan · Deborah & Norman