July 13 – 19, 2026

Updated mid-week: Mon dinner was leftover black bean soup, Wed is drumsticks, Thu lunch is cook's-choice. Jot verdicts on the printout as the week goes.

Day	Breakfast	Lunch	Dinner
MonJul 13	Soft-Scrambled Eggs, Greens & Avocado ≈ 15 min with greens & avocado	Egg Salad Lettuce Cups ≈ 20 min · eggs boiled Sun	Black Bean & Adzuki Soup leftovers · big Instant Pot batch reheated — a large pot made earlier
TueJul 14	Egg Muffin Cups reheat · from the batch	Gluten-Free Ravioli quick · you already have it toss with olive oil, lemon & parsley, or warm marinara	Beef & Purple Sweet Potato Hash ≈ 40 min · beef & potatoes you have purple sweet potato subs 1:1 — roast a touch longer; eggs on top optional tonight: set frozen drumsticks in the fridge → Wed dinner
WedJul 15	Egg Muffin Cups reheat · second half of batch	Sweet Potato & Beef Leftovers reheat · Tue's hash purple sweet potato + ground beef from Tuesday	Chicken Drumsticks ≈ 45 min roast thawed since Tue · maple, garlic & lemon or ACV tonight: Thu skillet beef → fridge
ThuJul 16	Coconut-Yogurt Protein Bowls ≈ 10 min	Leftovers or big salad cook's choice whatever's around — Wed drumsticks, beef, GF noodles, or a greens + fruit plate	Beef & Cabbage Skillet ≈ 35 min fried eggs on top, optional tonight: burger beef & soup thighs → fridge
FriJul 17	Soft-Scrambled Eggs, Greens & Avocado ≈ 15 min with greens & avocado	Chicken & Vegetable Soup ≈ 1 h bone-in thighs shred 450 g extra thigh meat → Sun lunch	Bunless Burger Plates ≈ 35 min burger night boil 6 eggs for Sat Cobb tonight: Sat salmon & Cobb chicken, Sun chuck roast → fridge
SatJul 18	Shakshuka ≈ 40 min	Cobb-Style Chicken Salad ≈ 40 min or leftover soup	Baked Salmon ≈ 40 min lemon & Brussels sprouts
SunJul 19	Veggie Frittata ≈ 35 min	Chicken-Stuffed Avocados ≈ 15 min with Fri's chicken	Slow-Cooker Pot Roast 25 min hands-on · 8½ h slow cooker — start by 10 am leftovers start next week's lunches

Blue marks a freezer move — proteins bought for later in the week go into the freezer on shop day, and each move back to the fridge is tagged on the grid above.

• Shop day: straight to the freezer: skillet beef (900 g), burger beef (900 g), soup thighs (1.5 kg), Cobb chicken (700 g), salmon (900 g), chuck roast (1.6 kg). Stays in the fridge: the ground beef & purple sweet potatoes you already have (Tue). The chicken drumsticks stay frozen until Tuesday night's thaw.
• Sunday night (Jul 12): hard-boil 10 eggs for Monday's egg salad.
• Ahead of the week: bake the 12 egg muffin cups — Tuesday and Wednesday breakfast done.
• Tuesday night: set the frozen chicken drumsticks in the fridge to thaw for Wednesday's dinner.
• Wed / Thu / Fri nights: move the next day's proteins from freezer to fridge — the blue tags on the grid say which. Friday's move includes Sunday's chuck roast; the big cut needs the ~36-hour head start.
• Friday: the soup thighs (thawed Thursday night) go into the pot; shred 450 g extra thigh meat for Sunday's stuffed avocados. Boil 6 eggs in the evening for Saturday's Cobb.

Everything the week's recipes need. MealBoard builds the aisle-sorted version — this is the sanity check. Tick what's already in the pantry. ❄ = freeze on shop day.