Week 22 — Menu Plan
26 May – 1 Jun 2026
Target: 130g protein daily
Monday 26 May Body Pump 5:30pm Meetings arvo
~133g ▼
Breakfast
Yoghurt bowl ~32g
Chobani Natural Light + half scoop vanilla protein stirred in, Kellogg's High Protein granola, hemp seeds, walnuts, blueberries.
Lunch
Tuna rice bowl ~38g
Tinned tuna, microwaved rice, cucumber, edamame, sesame oil, soy, rice wine vinegar, nori strips. Quick and clean.
Dan: same, skip the rice
Dinner
Sticky Asian chicken thighs ~48g
Boneless thighs in soy, ginger, honey, rice wine vinegar, garlic, sesame. Roast 200°C from 2-3pm, holds beautifully. Serve over steamed broccolini and microwaved rice. Sesame seeds to finish.
Dan: cauli rice or extra broccolini, no rice Mon–Fri
Protein shot
Post Body Pump shot ~25g
Pre-made 150ml vanilla protein shot from fridge.
Snack
Boiled egg x 2 ~12g
From the batch. Pre-workout afternoon snack.
Tonight: prep Tuesday steak marinade if doing one. Boil egg batch if running low.
Tuesday 27 May Standing Steak Night
~132g ▼
Breakfast
Smoothie ~35g
Vanilla protein, Chobani Natural Light, almond milk, chia seeds, hemp seeds, PB powder, frozen mango or banana.
Lunch
Leftover sticky chicken ~40g
Cold over leaves with sesame dressing, or warmed quickly. Excellent next day.
Dinner
Scotch fillet + broccolini / chips ~52g
Scotch fillet for Marnie and Dan. Broccolini with lemon and olive oil for Marnie. Chips for the boys. This week's variation: loaded fries for the boys -- chips with cheese sauce, bacon bits, spring onion.
Dan: scotch fillet, skip chips, extra greens
Snack
Boiled eggs x 2 ~12g
From the batch.
Wednesday 28 May You're out
~128g ▼
Breakfast
Yoghurt bowl or smoothie ~32g
Early start -- yoghurt bowl if time, smoothie if not.
Lunch
Out ~35g
You're out -- aim for protein-forward: sushi (salmon, tuna, edamame), salad with protein, or a rice bowl situation. Skip starchy fillers.
Dinner
You're out / light plate ~35g
Eat out or come home to eggs and leftovers. Keep it light -- big days Thu and Fri ahead.
Boys
Nachos
Corn chips out on the bench. Leave cooked beef mince in the fridge with the spice already done (cumin, paprika, garlic, a splash of passata). Grated cheese, sour cream, jalapeños, salsa -- they build their own. Zero work for you.
Before you leave: brown the mince with spices and passata, leave in a container in the fridge. 15 minutes work. Boys take it from there.
Thursday 29 May Body Pump evening Home 5pm
~136g ▼
Breakfast
Yoghurt bowl ~32g
Chobani Natural Light + half scoop protein, granola, hemp seeds, walnuts, raspberries.
Lunch
Tuna and white bean salad ~36g
Tinned tuna, cannellini beans, cherry tomato, cucumber, red onion, parsley, lemon, olive oil. Strong fibre hit, solid protein, no cooking.
Dan: same
Dinner
Lamb cutlets on the BBQ ~46g
Marley cooks on the BBQ. Simple: olive oil, lemon, garlic, dried oregano, salt. 3-4 minutes each side, rest 5 minutes. Marnie: serve with Greek salad and white beans. Boys: with chips or pita and tzatziki.
Dan: same as Marnie -- cutlets, Greek salad, no pita
Protein shot
Post Body Pump shot ~25g
Pre-made 150ml from fridge.
Brief Marley on the cutlets before you leave. They cook fast and he can handle it. Leave a note if needed.
Friday 30 May Mounjaro Day Home by 3pm
~130g ▼
Breakfast
Smoothie -- gentle ~35g
Vanilla protein, Chobani, almond milk, chia seeds, hemp seeds, frozen banana. Easy on the gut, hits protein early before appetite quiets.
Lunch
Cannellini beans + boiled eggs ~30g
White beans warmed with olive oil, lemon, garlic, chilli flakes. Two boiled eggs alongside. Simple, high fibre, gentle. Protects the 25g fibre floor on a low-appetite day.
Dinner
Vietnamese Chicken Pho ~40g
Good quality beef stock base toasted with star anise, cinnamon, coriander seeds, charred onion and ginger. Poached chicken breast sliced through. Rice noodles. Finished with bean sprouts, fresh herbs, lime, chilli, fish sauce, hoisin. ~30 minutes active. See recipe notes tab.
Dan: same -- scales perfectly
Snack
Boiled eggs x 2 ~12g
If appetite allows mid-afternoon. Soft and light.
Mounjaro day -- don't force volume. Smoothie for breakfast protects the protein floor early. Pho is gentle and fragrant, easy on a quieted appetite. Broth carries a lot even when you don't feel hungry.
Saturday 31 May Day-after shot Dan's gig
~125g ▼
Breakfast
Yoghurt bowl -- light ~32g
Chobani Natural Light + half scoop protein, granola, hemp seeds, blueberries. Keep it simple.
Lunch
Leftover pho broth bowl ~35g
Reheat the pho. Add fresh herbs and a squeeze of lime. This is the best use of leftover pho -- the broth just gets better. Exactly right for the trickiest appetite day of the week.
Dinner
Standing soup night -- pho or eggs ~35g
Dan's out. Leftover pho if appetite is back, or scrambled eggs and toast if it's still quiet. Don't force it. Saturday is recovery.
Snack
Cannellini beans or boiled eggs ~15g
Fibre protection on a low appetite day. Beans in olive oil with lemon if you can manage it.
Trickiest appetite day. Prioritise beans and broth over volume. Pho does the heavy lifting.
Sunday 1 Jun Beach walk Back to baseline
~135g ▼
Breakfast
Yoghurt bowl ~32g
Back to full appetite. Chobani Natural Light + half scoop protein, granola, hemp seeds, walnuts, berries.
Lunch
Eggs your way + toast ~25g
Sunday ease-in. Scrambled or poached, sourdough, wilted spinach, leftover anything.
Dinner
Beef ribs ~55g
Already in the fridge. Low and slow in the oven -- 150°C for 3-4 hours covered, finish uncovered at 200°C for 20 minutes for the bark. Serve with mash, roasted greens, and a quick pan sauce from the drippings. Sunday done right.
Dan: ribs, skip mash or small serve, extra greens
Beef ribs are already sorted. Low effort, maximum reward. Start them early afternoon.
Protein
Produce
Pantry
Dairy + Fridge
Other
Friday Vietnamese Chicken Pho -- Quick Version (30 min)

No bones required. The real flavour in pho is the toasted spice and charred aromatics. Good stock does the rest.

You need: 2L good beef stock, 2 large chicken breasts, star anise x 3, cinnamon stick x 1, coriander seeds 1 tsp, 1 onion halved, 5cm ginger knob halved, fish sauce, thin rice noodles, bean sprouts, fresh coriander, spring onion, lime, chilli, hoisin.

Dry pan on high. Place onion halves and ginger cut-side down. Leave untouched 4-5 minutes until well charred. Set aside.
Same dry pan, toast star anise, cinnamon, and coriander seeds 2 minutes until fragrant. Don't burn them.
Pour stock into a pot. Add charred onion, ginger, and toasted spices. Bring to a gentle simmer. Season with fish sauce (start with 2 tbsp, adjust).
Slide chicken breasts into the simmering broth. Poach gently 15-18 minutes until just cooked through. Remove and slice thinly across the grain.
Strain the broth through a sieve. Taste and adjust fish sauce and a small pinch of sugar if needed.
Cook rice noodles per packet. Divide into bowls. Lay sliced chicken over. Pour hot broth over everything.
Table: bean sprouts, coriander, spring onion, lime wedges, sliced chilli, hoisin on the side. Everyone builds their own bowl.

Soren's note: The stock quality is everything here. Use the best you can get. Campbell's Real Stock or similar is fine -- avoid the ultra-concentrated cubes. The charring step is non-negotiable, it takes 5 minutes and makes it taste like a restaurant.

Monday Sticky Asian Chicken Thighs -- Oven Tray

Marinade (mix together): 3 tbsp soy sauce, 2 tbsp honey, 1 tbsp sesame oil, 1 tbsp rice wine vinegar, tube ginger 1 tsp, tube garlic 2 tsp, chilli flakes optional.

Marinate boneless thighs in the mix -- even 30 minutes works, longer is better. If you think of it Sunday night, excellent.
Oven 200°C. Arrange thighs in a single layer in a roasting tray. Pour over any remaining marinade.
Roast 25-30 minutes until cooked through and lacquered. Check with the meat thermometer -- 74°C internal.
Rest 5 minutes. Scatter sesame seeds. Serve over broccolini and rice.

Holding well: These are excellent at room temperature and even better cold the next day. Slice cold over leaves with sesame dressing for Tuesday lunch.

Thursday Lamb Cutlets -- Marley's BBQ Brief

Leave this for Marley:

Rub cutlets with olive oil, a little lemon juice, dried oregano, salt and pepper. Do this when you get home at 5pm so they have 20 minutes before the BBQ.
BBQ on high, hot grates. 3-4 minutes each side for medium. They're thin -- they cook fast.
Rest on a plate 5 minutes before serving. Don't skip the rest.

Marnie sides: Open a tin of cannellini beans, warm in a pan with olive oil, lemon, garlic, salt. Roughly chop a tomato and some cucumber, crumble feta, drizzle with olive oil. That's it.

Week Architecture
This is a deliberately lean, fast week. Two big Body Pump days (Monday and Thursday), a Mounjaro Friday, and you're out Wednesday. The plan is built around fast assembly, leftovers doing real work, and the boys being self-sufficient twice. Monday's sticky chicken earns its keep across two days. Friday's pho feeds Saturday too. Sunday's ribs are already sorted. You are doing very little cooking this week and hitting 130g protein every single day.
The Pho Stock Call
Normally I'd have you on a long bone broth for pho. Not this week. The real flavour comes from the charred onion and ginger and the toasted spices -- that 10 minutes of prep is non-negotiable and it's what makes it taste right. Buy the best liquid beef stock you can find at Woolworths (Campbell's Real Stock, not the cubes). Two litres. That's Friday sorted.
Wednesday Nachos Prep
Before you leave Wednesday morning, brown 500g beef mince with tube garlic, cumin, smoked paprika, a splash of tinned tomato, salt. 15 minutes. Leave in a container in the fridge with a note. The boys take it from there. Corn chips you already have. Leave out the cheese, sour cream, jalapeños, and salsa. Zero effort on your part, hot dinner for them.
Fibre Floor
Friday and Saturday are the highest-risk fibre days given low appetite. The cannellini beans at Friday lunch and the leftover pho broth Saturday are doing the heavy lifting alongside frozen peas (stir into anything). If appetite is really quiet Friday, a handful of frozen peas into the pho broth counts. We stay above 25g either way.
Dan's Brief
Dan: skip rice Monday to Friday, smaller carb serves, larger protein portions. Sticky chicken Thursday means he gets the same lacquered thighs, more of them, over broccolini or cauli rice. Lamb Thursday same as Marnie -- cutlets with beans and Greek salad, no pita. Pho Friday scales perfectly, just a bigger serve of chicken.
Sunday Beef Ribs
Already in the fridge -- the only thing to decide is timing. On at 150°C mid-afternoon covered tightly in foil. 3-4 hours low and slow. Unwrap the last 20 minutes at 200°C for bark. Drippings in the pan are the sauce -- skim the fat, reduce with a splash of stock, done. Mash for the household, no mash or small serve for Dan.