Jacob & Madina Β· built around Madina's menu + what's on hand Β· tap a step β
| Dinner | Protein | When |
|---|---|---|
| π Ground-beef Japanese curry + rice + edamame | ~40g | Cook 1st Β· best day 2 Β· covers 2 nights |
| π₯¦ Fried cauliflower cutlets (egg + panko) + edamame + guac | ~20g | Fun night |
| π₯© Beef short ribs + polenta | ~45g | Later in week Β· weekend braise |
| π₯« Tuna sandwich / bowl | ~35g | Lazy night Β· no cook |
| π₯ Guac (extra) | β | Throughout |
Curry, tuna-bowl & guac run on what you have. The cauliflower cutlets need cauliflower + panko; short ribs + bread for the sandwich are the only real grabs β flag Madina if not already home.
π Shopping list page: jacob-market-list.pages.dev
Cut everything up front, then cooking is fast. Board + knife, top to bottom.
Store cut onion/jalapeΓ±o/cilantro in the fridge β good 3β4 days. That's why weeknights are fast.
Passive things first, everything overlaps:
| Night | Build it |
|---|---|
| π Beef curry | reheat curry over rice + salted edamame |
| π₯¦ Cauliflower cutlets | fry fresh β edamame + a scoop of guac + citrus |
| π₯© Short ribs | creamy polenta β ribs on top β sauce spooned over |
| π₯« Tuna | sandwich w/ cucumber, or bowl over rice + avocado (no cook) |
Order: beef curry first (covers 2 nights), cutlets + tuna on quick nights, short ribs on the weekend. Boiled eggs + guac stretch across all of them.
Built around Madina's menu Β· highprotein-plan.pages.dev
π Full system & everything else β the complete plan (breakfasts, freezer, rotation, tips) in case anything here's missing.