← Meal Plans Monthly Plan

March 2026 Target: ~2,000 cal/day Structure: Sunday + Wednesday batch cook Week 1 March 23 – 29 Chicken · Shrimp · Ground Beef · Eggs

Daily Meal Plan Day Breakfast (~400) Lunch (~550) Dinner (~700) Snack (~350) Mon 3/23 Overnight Oats Chicken + veggies + rice Chicken + veggies + corn Greek yogurt + berries + almonds Tue 3/24 Overnight Oats Chicken + veggies + rice Egg scramble + veggies + toast Apple + PB + hard boiled egg Wed 3/25 Overnight Oats Leftover chicken + veggies Shrimp + corn + veggies Greek yogurt + berries + almonds Thu 3/26 Eggs + wheat toast Shrimp + rice + veggies Ground beef stir-fry + rice Apple + PB + hard boiled egg Fri 3/27 Overnight Oats Ground beef stir-fry + rice Shrimp + corn + veggies Greek yogurt + berries + almonds Sat 3/28 Eggs + wheat toast Leftovers / flexible Ground beef stir-fry + rice Fruit + nuts Sun 3/29 Overnight Oats Leftovers / flexible New batch cook begins Flexible

Batch Cook Timing Sunday (~90 min) Chicken thighs — 2 batches, Ninja Crispi 380°F, flip halfway 18–22 min ea. Hard boiled eggs — stovetop 12 min Roasted veggies — Ninja Crispi 375°F 18–20 min Overnight oats — 3 jars, no cook 10 min Rice — stovetop or rice cooker (runs parallel) 20 min Wednesday (~60 min) Crispy shrimp — Ninja Crispi 400°F 8–10 min Ground beef stir-fry — stovetop 20 min Corn on the cob — Ninja Crispi 375°F or boil 12–15 min Overnight oats — 2 jars, no cook 5 min

Grocery List — Week of March 23

Already on hand — do not buy: 1 lb frozen large shrimp, frozen corn on the cob. Reset checklist

🏪 HEB — Weekly Fresh

• Boneless skinless chicken thighs — 3–4 lbs HEB
• Ground beef, 90/10 — 1.5 lbs HEB
• Eggs, large — 1 dozen HEB
• Plain Greek yogurt (Chobani or Fage) — 32 oz tub HEB
• Zucchini — 4 medium HEB
• Broccoli — 1 large head or 12 oz florets HEB
• Bell peppers — 3 (any color) HEB
• Apples — 4–5 HEB
• Mixed berries — 1 pint or frozen bag HEB
• Whole wheat bread — 1 loaf HEB
• Brown rice — 2 lb bag (skip if stocked) HEB
• Low-sodium soy sauce (skip if stocked) HEB

🏬 Costco / Sam’s — Bulk Meat + Restock

• Frozen large shrimp — 2 lb bag (restock) Costco
• Rolled oats — large canister Costco
• Almonds — bulk bag Costco
• Olive oil — large bottle Costco
• Brown rice — large bag Costco
• Peanut butter — large jar Costco Health Notes — March 2026
• Shrimp appears twice per week max — do not exceed this.
• 90/10 ground beef only — matters for fatty liver management.
• Swap at least half rice servings to brown rice or cauliflower rice .
• Plain Greek yogurt only — no flavored varieties.
• Reheat standard: 375°F for 5–8 minutes , shake halfway through.