Seven days on one short Sunday session. No new recipes — every dinner is a proven one from the corpus, because the last two weeks and the brunch already spent the budget for new technique.
The prep guide is the working document →
| Day | Dinner | Lunch | Starch |
|---|---|---|---|
| Mon 28 | Brunch leftovers — reheated hash, celery salad, labneh | The same, cold | Potato |
| Tue 29 | Za’atar salmon, tomato-feta farro | Farro bowl, chickpeas, kale, lemon-tahini | Farro |
| Wed 30 | Ginger-garlic tofu stir-fry, rice | Farro bowl, roasted broccoli, egg, ginger-soy | Rice |
| Thu 1 | Chana dal with the snake gourd in place of lauki, rice | Leftover stir-fry with kale | Rice |
| Fri 2 | Mahi-mahi in parchment, pickled peppers | Dal with greens | None |
| Sat 3 | Minimalist mussels, sourdough, big salad | Open | Bread |
| Sun 4 | Use-up slot | Open | Whatever is left |
Around 1,600 cal a day. The lunch bowls land near 500 with an egg or tinned fish on top; dinners run 450–550. One starchy carb a day except Monday, which carries the brunch potatoes. Protein is the thing to watch mid-week — the tofu and dal days are the light ones, so an extra egg at lunch on Wednesday and Thursday is the lever.
Massaged kale in four lunch bowls, cabbage and bok choy in the stir-fry, chard or spinach folded into the dal, a full salad on Saturday. Two bunches of kale and two of chard on the list.