Weekly Meal Plan
Week of January 19-25, 2026
DAILY MEAL PLAN
SUNDAY
Breakfast: Smoothie + Yogurt Bowl
500-580 cal | 40-43g protein
Lunch: 2/3 cup cottage cheese + veggies, hummus, Wasa
390-440 cal | 25-29g protein
Dinner: Mediterranean Salmon (CookUnity) + Salad
MONDAY
Breakfast: 2 Eggs on English Muffin
260 cal | 17g protein
Lunch: Salmon salad on baby greens
350-400 cal | 25-28g protein
Dinner: Lemon Baked Tilapia (CookUnity) + Broccoli
TUESDAY
Breakfast: Yogurt Bowl + 1 Egg on English Muffin
330-380 cal | 24-27g protein
Lunch: 1 cup edamame + veggies, hummus, Wasa
430-480 cal | 23-27g protein
Dinner: Gingery Salmon Cakes (CookUnity) + Salad
WEDNESDAY (Gym)
Breakfast: Smoothie + Yogurt Bowl
500-580 cal | 40-43g protein
Lunch: Salmon salad on baby greens
350-400 cal | 25-28g protein
Dinner: Out with Robert
THURSDAY
Breakfast: 2 Eggs on Bagel
430 cal | 22g protein
Lunch: 2/3 cup cottage cheese + veggies, hummus, Wasa
390-440 cal | 25-29g protein
Dinner: Penne with Spicy Pink Sauce (CookUnity) + Salad
FRIDAY (Gym)
Breakfast: Smoothie + Yogurt Bowl
500-580 cal | 40-43g protein
Lunch: 1 cup edamame + veggies, hummus, Wasa
430-480 cal | 23-27g protein
Dinner: Quinoa Power Bowl (CookUnity) + Broccoli
SATURDAY (Pool)
Breakfast: Smoothie + 1 Egg on English Muffin
480-550 cal | 32-36g protein
Lunch: 2/3 cup cottage cheese + veggies, hummus, Wasa
390-440 cal | 25-29g protein
Dinner: Takeout with Robert
SNACKS
After Dinner:
Tea + 1 Larabar
200-220 cal | 4-5g protein
Mid-Evening (choose one):
Apple + homemade peanut butter or almonds
Pineapple
Grapes
150-250 cal | 3-8g protein
WEEKLY COST SUMMARY
| Category | Cost |
|---|---|
| Breakfast | $44.18 |
| Lunch | $30.65 |
| Dinner (CookUnity + sides) | $75.75 |
| Snacks | $25.20 |
| TOTAL | $175.78 |
Not included: Wednesday dinner out with Robert, Saturday takeout
Average cost per day: ~$25.11 (for home meals)