Week of 23–29 September

YKGrub · Seven days on the CSA prep · ~1,600 cal · Pescatarian

Seven days laid over the components prepped on 22 September. Five of the seven dinners are proven recipes from the corpus — the prep session already spent this week’s budget for new technique.

~1,600 cal/day · ~125g protein · pescatarian · savory breakfasts · no avocado · 1–2 starchy carbs a day

The prep guide is the working document: by station, with day-by-day assembly. This page is the week and its macros.

Monday 28 and Tuesday 29 are superseded by the week of 28 September. Wednesday to Sunday stand as written.

Already in the fridge

Component	Portions	Use by
Vegetarian Salad Olivieh	5	Sat 26th
Frijoles Colombianos	3 fridge + 3 freezer	Sun 27th
Mast-o-khiar	~3 cups	Fri 25th
Roasted butternut & tahini dip	~2½ cups	Sun 27th
Chia pudding	4 jars	Sun 27th
Apple oat mini muffins	24	5 days, or frozen
Roasted potato wedges, sweet potatoes, butternut cubes	—	Fri–Sat
Pumpkin purée	~2 cups	half frozen

Wednesday top-up — 25 minutes, and the week is closed

The Sunday session already happened. This is the short second pass that turns those components into seven days, and it is the only cooking before Friday.

Batch green base — the greens the box did not cover. 1 head romaine chopped, 2 cups shredded cabbage, 2 cucumbers diced. Undressed, in a lidded box with a paper towel on top.

Dressing, kept separate: 4 tbsp olive oil, juice of 2 lemons, 1 tsp Dijon, 1 tsp dried oregano, salt, pepper, garlic powder. Per base serving without protein: ~150 cal, 4g P, 12g F, 8g C.

Hard-boil 4 more eggs
Cook ¾ cup dry rice, portion into 3, freeze flat — the week’s only anchor grain
Wash and stem 2 bunches chard for Monday

Eat in fridge-life order: mast-o-khiar by Friday, Olivieh by Saturday, beans and dips by Sunday. The plan already sequences them that way.

Wednesday 23rd

Starch: Rice, at dinner

		cal	P	F	C
Breakfast	3-egg scramble, wilted spinach, 1oz feta	310	22g	22g	6g
Snack	½ cup cottage cheese, sliced tomato, black pepper	130	14g	4g	8g
Lunch	Olivieh with 5oz canned tuna on top, cucumber rounds	470	48g	18g	30g
Snack	Butternut dip, cucumber and carrot sticks	160	4g	11g	14g
Dinner	Frijoles Colombianos, ½ cup rice, fried egg, cilantro and lime	560	26g	18g	72g
Total		1,630	114g	73g	130g

Highest-carb day of the week. Halve the rice and add a second egg if you want to trim it.

Thursday 24th

Starch: Pasta, at dinner

		cal	P	F	C
Breakfast	2 eggs, 2oz smoked salmon, cucumber, red onion, capers	330	30g	20g	4g
Snack	Chia jar with apple compote	220	8g	11g	24g
Lunch	Olivieh with 4oz canned salmon	490	40g	22g	30g
Snack	String cheese and 1oz almonds	245	14g	19g	5g
Dinner	Sardine & arugula pasta, lemon-caper pan sauce	520	34g	22g	48g
Total		1,805	126g	94g	111g

Runs high. Drop the almonds, or cut the pasta to 2oz dry and pile on more arugula.

Friday 25th

Starch: Roasted potato wedges, at dinner

		cal	P	F	C
Breakfast	Shakshuka: 3 eggs poached in spiced tomato, feta, herbs	340	22g	19g	22g
Snack	Mast-o-khiar with cucumber sticks	150	8g	8g	12g
Lunch	Green base, 5oz canned tuna, 1oz feta, dressing	450	46g	24g	12g
Snack	An apple and a mini muffin	180	4g	5g	32g
Dinner	Sheet-pan salmon, cherry tomatoes & olives, reheated potato wedges	570	42g	30g	32g
Total		1,690	122g	86g	110g

Saturday 26th

Starch: Sweet potato, at lunch

		cal	P	F	C
Breakfast	Savory pumpkin oats: ⅓ cup oats in broth, pumpkin purée, 2 soft-boiled eggs, parmesan	380	22g	15g	40g
Snack	½ cup cottage cheese, 2 tbsp pumpkin seeds	205	16g	10g	11g
Lunch	Roasted sweet potato and butternut cubes, both dips, 2 hard-boiled eggs, green base	480	24g	26g	40g
Snack	1oz cheddar and celery	130	7g	9g	2g
Dinner	Olivieh, last portion, over the green base with 4oz shrimp	470	42g	20g	28g
Total		1,665	111g	80g	121g

The lightest protein day. An extra egg at lunch fixes it.

Sunday 27th

Starch: Quinoa, at dinner

		cal	P	F	C
Breakfast	3-egg omelette, 2oz smoked salmon, dill and chives	370	32g	26g	3g
Snack	Chia jar, pumpkin-pie version	230	8g	12g	24g
Lunch	Frijoles, last fridge portion, over the green base with lime	420	20g	12g	58g
Snack	Butternut dip and veg sticks	160	4g	11g	14g
Dinner	Ginger-lemon poached cod, bok choy & quinoa	480	44g	12g	42g
Total		1,660	108g	73g	141g

Carb-heavy and protein-light. Quinoa down to ⅓ cup, cod up by 2oz.

Monday 28th

Starch: White beans in the stew, at dinner

		cal	P	F	C
Breakfast	3-egg scramble with chard and 1oz feta	320	23g	22g	7g
Snack	½ cup cottage cheese, cucumber, everything bagel seasoning	105	13g	2g	7g
Lunch	Green base, 4oz canned salmon, 1 hard-boiled egg, dressing	470	40g	26g	12g
Snack	An apple and a string cheese	160	8g	6g	25g
Dinner	Persian chard & white bean stew and a mini muffin	560	26g	18g	72g
Total		1,615	110g	74g	123g

Tuesday 29th — use-up slot

Starch: Whatever is left, rice or a muffin, not both

		cal	P	F	C
Breakfast	Eggs, any way, with the last of the greens	300	22g	20g	6g
Snack	The last chia jar	220	8g	11g	24g
Lunch	Whatever salad or dip is left, with tinned fish	450	40g	22g	20g
Snack	Apple and almonds	240	6g	15g	28g
Dinner	A frijoles freezer portion, thawed, with the last rice	520	24g	15g	70g
Total		1,730	100g	83g	148g

Deliberately not a recipe. By now one or two meals will have been skipped and something will need eating. If nothing was skipped, it becomes a second sardine pasta.

The week

Day	cal	P	F	C	Starch
Wed	1,630	114g	73g	130g	Rice
Thu	1,805	126g	94g	111g	Pasta
Fri	1,690	122g	86g	110g	Potato wedges
Sat	1,665	111g	80g	121g	Sweet potato
Sun	1,660	108g	73g	141g	Quinoa
Mon	1,615	110g	74g	123g	White beans
Tue	1,730	100g	83g	148g	Use-up
Average	1,685	113g	80g	126g

Protein lands about 12g under target and carbs about 35g over, because this week is built on beans, potatoes and squash rather than on fish. One lever fixes both: 2–3oz more tinned fish or an extra egg at lunch on Saturday, Sunday and Tuesday, and a third off the rice and quinoa portions.

Day-of assembly

Meal		Time
Any Olivieh lunch	Scoop, tinned fish on top, cucumber rounds	3 min
Beans and rice	Reheat with a splash of water, rice from the freezer, egg fried while it warms	8 min
Roasted plate, Saturday	Reheat wedges and cubes, both dips out, greens dressed	6 min
Sardine pasta	Boil, pan sauce while it boils	15 min
Sheet-pan salmon	One tray, oven does it	25 min, 5 hands-on
Any snack	Chia jar, dip, muffin, apple	2 min

Baby portions

Already set aside from the prep session: plain roasted squash and pumpkin, sweet potato mash, beans and sweet potato from before the hogao, potato and peas from before the Olivieh dressing, an unsweetened chia jar, mini muffins.

Sardine pasta: plain pasta and a little arugula, before the capers and lemon
Sheet-pan salmon: a flake of salmon and a roasted tomato, before the olives
Poached cod: cod and bok choy from the poaching liquid, before the soy
Chard stew: beans and chard, before the salt and lemon

No honey anywhere, and nothing whole and nut-shaped.

Shopping

Produce

1 head romaine, 1 small cabbage, 2 cucumbers
2 bunches chard, 2 bunches arugula, 1 bag spinach
4 baby bok choy
Cherry tomatoes, 1 pint
4 apples
6 lemons, 2 limes
Dill, chives, cilantro, parsley
1 head garlic, 1 onion, celery

Protein

Canned tuna ×4, canned salmon ×2
Sardines in olive oil ×2
Smoked salmon, 4oz
Salmon fillets ~¾ lb, cod ~¾ lb
Shrimp, 4oz
Eggs ×18

Dairy

Cottage cheese (large), feta, cheddar, string cheese, parmesan, plain yogurt

Pantry

Pasta 8oz, quinoa, white rice, rolled oats
Capers, olives, 1 can white beans
Almonds, pumpkin seeds, Dijon

Spices

Nothing to buy. Oregano, garlic powder, cumin, turmeric, black pepper, everything bagel seasoning and sea salt are all on the shelf.

Notes

Nothing in the fridge plan outlives 4 days
The rice is the week’s only anchor grain, ¾ cup dry across three meals — under the 1-cup cap
Three frijoles portions stay frozen and do not belong to this week
The CSA box carried no greens at all. The romaine, chard, arugula, spinach and bok choy on the list are the fix