No. 21 · Spring Edition
Vol. 1 · Home Kitchen

A Cozy Seven-Day Menu

Weekly
Menu

High-protein · hot meals · made for two

For Matt & Angélica

The Week
May 18 — 24
In Season
Late Spring

Hot · High Protein & Honest

A Note Before We Cook

A week of warm things.

No cold diet food. No protein bars passed off as meals. Hot plates, real portions — eggs, ground beef, salmon and cauliflower rice as the backbone, with Asian, Mexican and Indian flavors leading the week.

High Protein,
High Volume

Every plate built around 30–45g of protein and big satisfying volume — eggs, ground beef, salmon, Greek yogurt and cottage cheese as anchors.

Hot & Comforting
Always

Cauliflower rice instead of regular rice most days, roasted vegetables instead of raw, warm bowls instead of salads — deficit shouldn't feel like deprivation.

Flavors That
Feel Like Home

Soy & sesame, cumin & lime, coconut & curry — three flavor worlds we rotate through, plus chili crisp and Worcestershire to keep things alive.

Morning RitualCoffee Daily
Egg-ForwardDaily
Seafood DinnersMon · Sat · Sun
Hot VegetablesAlways Roasted

Food should taste like Sunday afternoon — even on a Tuesday.

01
Monday · May 18

A Quiet Beginning

Soft ginger morning, fiery sunset — the week opens slow then sharpens.

Breakfast32g 🥑🍳
For Matt

Avocado & Soft Egg Toast

Toasted sourdough, smashed avocado with lemon, soft scrambled eggs, flaky salt, a small spoon of chili crisp on the side.

Coffee 10 min
Breakfast30g 🍓🥤
For Angélica

Strawberry-Oat Smoothie

½ cup frozen strawberries · 30g raw oats · ½ scoop Kirkland vanilla whey · 2 cups unsweetened HEB almond milk · 6 tsp peanut butter. Blend until thick.

Coffee after 5 min
Lunch42g 🥩🍚
Shared

Korean Ground Beef Bowl

Soy-Worcestershire ground beef over warm cauliflower rice, scallions, sesame, a fried egg on top. Chili crisp on the side for Matt.

Ground beef Cauli rice
Dinner40g 🐟🥑
Shared

Miso-Glazed Salmon Bowl

Broiled salmon with miso-honey glaze, charred brussels sprouts, cauliflower rice, avocado, sesame seeds, lime.

Salmon Avocado
Snacks & cravings · optional
10 am🥛

Greek yogurt & almonds

100g Kirkland Greek yogurt · 10 raw almonds.

~14g protein
5 pm🍳

Egg, avocado & jasmine rice

1 whole egg · 60g hass avocado · 30g Jazmín Santina rice.

~10g protein
Evening🍰

Warm vanilla protein mug cake

Vanilla whey, oat flour, egg white, almond milk. Soft, warm, drizzled with almond butter.

~22g protein
02
Tuesday · May 19

Bright & Spiced

Cumin, lime and a little heat — Mexico City energy from morning to night.

Breakfast36g 🌯
For Matt

Breakfast Burrito

Scrambled eggs, black beans, avocado, feta, hot sauce, rolled in a whole wheat tortilla. Toasted on the pan until crisp.

Coffee Hot sauce
Breakfast32g 🌶️🍳
For Angélica

Green Chilaquiles

2 corn tortillas in green salsa · ¼ cup shredded chicken · 92g feta · 1 whole egg. Red onion, fresh cilantro on top.

Café de olla Salsa verde
Lunch44g 🌮🥑
Shared

Mexican Taco Bowl

Seasoned ground beef, cauliflower rice, charred peppers and onions, avocado, feta crumbles, a spoon of lime-Greek-yogurt crema.

Ground beef Avocado
Dinner41g 🍛
Shared

Indian Beef Keema Bowl

Curry-spiced ground beef with garam masala and tomato, cauliflower rice, roasted carrots, mint-yogurt sauce on the side.

Curry Carrots
Snacks & cravings · optional
10 am🥜

Protein bar & almonds

½ Kirkland Protein Bar · 8 raw almonds.

~12g protein
5 pm🥪

Turkey & panela sandwich

16g turkey breast · 20g panela / feta · 60g tomato · 1½ cup lettuce.

~16g protein
Evening🥞

Protein pancake bowl

A fluffy protein pancake torn into pieces, layered with warm Greek yogurt and a spoon of berry compote.

~25g protein
03
Wednesday · May 20

The Slow Middle

Halfway through — lean into sesame, soy and the easy comfort of repetition.

Breakfast34g 🥯🍯
For Matt

Cottage Cheese Toast

Toasted sourdough, whipped cottage cheese, a drizzle of hot honey, hard boiled egg sliced on top, everything seasoning.

Coffee Hard boiled egg
Breakfast30g 🥑🥚
For Angélica

Avo Toast with eggs

2 slices whole grain bread · 3 whole eggs · 90g hass avocado. Lemon, sea salt, chili flakes on top.

Coffee Hass avocado
Lunch40g 🥢🥩
Shared

Sesame Ground Beef Bowl

Soy-ginger ground beef with toasted sesame oil, cauliflower rice, edamame, cucumber ribbons, scallions, sesame seeds.

Ground beef Sesame-soy
Dinner43g 🥬🍳
Shared

Asian Beef & Brussels

Soy-ginger ground beef, charred brussels sprouts, cauliflower rice, scallions, a sunny fried egg per bowl.

Ground beef Fried egg
Snacks & cravings · optional
10 am🍌

Whey, banana & almonds

½ scoop Kirkland vanilla whey · ½ banana · 10 raw almonds.

~15g protein
5 pm🥜

Protein bar & almonds

½ Kirkland Protein Bar · 7 raw almonds.

~12g protein
Evening🫐

Warm berry almond crumble

Mixed berries baked with an almond-flour-and-vanilla-protein streusel until bubbling. Eaten warm with Greek yogurt.

~18g protein
04
Thursday · May 21

Coconut Comfort

A creamy, curry-leaning day — warm spice and soft edges before the weekend.

Breakfast35g 🍳🧀
For Matt

Feta-Avocado Egg Scramble

Three eggs scrambled soft with diced avocado and crumbled feta folded at the end. A slice of buttered sourdough.

Coffee Avocado
Breakfast30g 🍓🥤
For Angélica

Strawberry-Oat Smoothie

½ cup frozen strawberries · 30g raw oats · ½ scoop Kirkland vanilla whey · 2 cups unsweetened almond milk · 6 tsp peanut butter.

Coffee after 5 min
Lunch42g 🍛🍗
Shared

Coconut Curry Chicken Bowl

Chicken thigh simmered in light coconut curry with ginger and turmeric, over cauliflower rice, with roasted cauliflower florets.

Chicken Coconut curry
Dinner45g 🌯🌶️
Shared

High-Protein Burrito Bowl

Cumin-lime ground beef, black beans, cauliflower rice, avocado, charred corn (small scoop), salsa, Greek yogurt crema.

Ground beef Salsa
Snacks & cravings · optional
10 am🥛

Greek yogurt & almonds

100g Kirkland Greek yogurt · 10 raw almonds.

~14g protein
5 pm🥪

Turkey & panela sandwich

16g turkey breast · 20g panela / feta · 60g tomato · 1½ cup lettuce.

~16g protein
Evening🍫

Chocolate protein mug cake

Chocolate whey, cocoa, oat flour, egg white, dark chocolate chips. Fudgy, warm, with a scoop of Greek yogurt on top.

~24g protein
05
Friday · May 22

Soft Friday Light

A clean, bright Friday — citrus and sesame and the first taste of the weekend.

Breakfast30g 🥑🥚
For Matt

Avocado Toast + Boiled Eggs

Toasted sourdough, smashed avocado with lemon and chili flakes, two hard boiled eggs halved on the side with flaky salt.

Coffee 2 hard boiled
Breakfast32g 🌶️🍳
For Angélica

Red Chilaquiles

2 corn tortillas in red salsa · ¼ cup shredded chicken · 92g feta · 1 whole egg. Red onion, fresh cilantro on top.

Coffee Salsa roja
Lunch42g 🍗🥢
Shared

Teriyaki Chicken Bowl

Broiled chicken thighs glazed with homemade teriyaki, cauliflower rice, sesame brussels sprouts, sliced avocado, scallions.

Chicken Brussels
Dinner43g 🥩🍋
Shared

Carnitas-Style Beef Bowl

Slow-spiced ground beef with cumin and orange zest, cauliflower rice, roasted peppers, lime, fresh cilantro, a spoon of crema.

Ground beef Cumin & orange
Snacks & cravings · optional
10 am🥜

Protein bar & almonds

½ Kirkland Protein Bar · 8 raw almonds.

~12g protein
5 pm🍳

Egg, avocado & jasmine rice

1 whole egg · 60g hass avocado · 30g Jazmín Santina rice.

~10g protein
Evening🍰🍓

Vanilla mug cake + strawberries

Warm vanilla protein mug cake topped with sliced strawberries and a small spoon of cottage cheese, like a deconstructed cheesecake.

~22g protein
06
Saturday · May 23

Slow Mornings, Crisp Edges

A bigger breakfast, a curry afternoon, a crispy salmon evening — Saturday earned.

Breakfast42g 🌯🥔
For Matt

Loaded Breakfast Burrito

Eggs, crispy roasted potatoes, a little ground beef from the prep batch, avocado, feta, hot sauce. The big Saturday one.

Slow coffee Hot sauce
Breakfast30g 🥑🥚
For Angélica

Avo Toast with eggs

2 slices whole grain bread · 3 whole eggs · 90g hass avocado. Lemon, sea salt, chili flakes on top.

Slow coffee Hass avocado
Lunch41g 🍛🥩
Shared

Beef Korma-Style Bowl

Indian curry-spiced ground beef in a creamy almond-yogurt sauce, cauliflower rice, roasted carrots, fresh cilantro.

Curry Carrots
Dinner44g 🐟🔥
Shared

Crispy Skin Salmon + Veg

Salmon seared crispy-side-down in cast iron, served over cauliflower rice with roasted brussels sprouts and carrots, lemon wedge.

Salmon Roasted veg
Snacks & cravings · optional
10 am🍌

Whey, banana & almonds

½ scoop Kirkland vanilla whey · ½ banana · 10 raw almonds.

~15g protein
5 pm🥪

Turkey & panela sandwich

16g turkey breast · 20g panela / feta · 60g tomato · 1½ cup lettuce.

~16g protein
Evening🍪

Warm protein cookie dough bowl

Almond butter, vanilla protein, oat flour, almond milk, dark chocolate chips. Warmed briefly so it tastes like dough fresh from the bowl.

~26g protein
07
Sunday · May 24

Long Hours, Warm Plates

A slow Sunday — eggs and potatoes in the morning, coconut curry to close out the week.

Breakfast40g 🍳🥔
For Matt

Sunday Big Plate

Three eggs your way, crispy roasted breakfast potatoes, sliced avocado, crumbled feta, hot sauce. Plus the second cup of coffee.

Slow coffee x2 3 eggs
Breakfast30g 🍓🥤
For Angélica

Strawberry-Oat Smoothie

½ cup frozen strawberries · 30g raw oats · ½ scoop Kirkland vanilla whey · 2 cups unsweetened almond milk · 6 tsp peanut butter.

Slow coffee 5 min
Lunch40g 🥬🥩
Shared

Charred Brussels & Beef Bowl

Soy-Worcestershire ground beef, deeply charred brussels sprouts, cauliflower rice, scallions, sesame seeds, optional fried egg.

Ground beef Brussels
Dinner42g 🐟🍛
Shared

Indian Coconut Fish Curry

White fish simmered in a light coconut curry sauce with ginger, garlic and curry leaves. Cauliflower rice, sautéed greens.

White fish Coconut curry
Snacks & cravings · optional
10 am🥛

Greek yogurt & almonds

100g Kirkland Greek yogurt · 10 raw almonds.

~14g protein
5 pm🥜

Protein bar & almonds

½ Kirkland Protein Bar · 7 raw almonds.

~12g protein
Evening🍫🔥

Warm skillet brownie for two

Single-skillet protein brownie — chocolate whey, cocoa, oat flour, mashed banana, dark chocolate chunks. Two spoons. Eat warm.

~24g protein

For Sunday Shopping

Weekly Grocery List

Pick up Sunday afternoon — the whole week pivots around what comes home in those bags.

Proteins

  • Ground beef 90/10 · 2.5 lb
  • Salmon fillets · 4–5
  • White fish · 2 fillets
  • Chicken thighs · 1.5 lb
  • Shredded chicken · 1 cup
  • Turkey breast (Oscar Mayer)
  • Eggs · 2 dozen
  • Kirkland vanilla whey
  • Kirkland Protein Bars · 1 box
  • Black beans · 2 cans
  • Edamame · 1 bag frozen

Vegetables

  • Cauliflower rice · 4 bags
  • Cauliflower florets · 1 head
  • Brussels sprouts · 2 lb
  • Carrots · 2 lb
  • Potatoes · 2 lb (russet/yukon)
  • Hass avocados · 8
  • Bell peppers · 4
  • Yellow onions · 2
  • Red onion · 1
  • Garlic · 1 head
  • Ginger · 1 small piece
  • Spinach · 1 bag
  • Scallions · 1 bunch
  • Cucumber · 1
  • Romaine lettuce · 1
  • Roma tomatoes · 6
  • Cilantro & mint
  • Limes · 4 · Lemons · 2
  • Bananas · 4
  • Frozen strawberries · 1 bag

Dairy

  • Kirkland Greek yogurt · 32 oz
  • Cottage cheese · 16 oz
  • Feta cheese · 8 oz
  • Queso panela · 8 oz
  • HEB unsweetened almond milk · 1 large
  • Oat milk · 1 carton
  • Butter · small block

Pantry

  • Whole grain sandwich bread
  • Sourdough loaf
  • Corn tortillas · 1 pack
  • Whole wheat tortillas (Matt)
  • Raw oats
  • Jazmín Santina rice
  • Peanut butter · 1 jar
  • Raw almonds · 1 bag
  • Almond butter
  • Oat flour
  • Granola (low sugar)
  • Raw honey
  • Sesame seeds
  • Chia seeds

Sauces & Spices

  • Soy sauce · low sodium
  • Worcestershire sauce
  • Toasted sesame oil
  • Chili crisp
  • Hot sauce (Matt's favorite)
  • Salsa verde
  • Salsa roja
  • Light coconut milk · 2 cans
  • Curry powder · garam masala
  • Ground cumin
  • Smoked paprika
  • Ground turmeric
  • Everything bagel seasoning
  • Chili flakes
  • Flaky sea salt
  • Vanilla extract
  • Ground cinnamon
  • Tomato paste · small tube
  • Extra virgin olive oil
  • Whole bean coffee

An Hour on Sunday

Weekly Prep Plan

Six small jobs done together on Sunday afternoon turn the rest of the week into assembly, not cooking.

01

Roast a big tray of vegetables

Brussels sprouts, carrots and cauliflower florets — olive oil, salt, pepper. 425°F, 25 minutes. Use across at least four meals this week.

25 min · oven
02

Hard boil a dozen eggs

One pot, 10 minutes, ice bath. Store peeled in a glass container. Breakfast, snacks, topping for chilaquiles — they save every morning.

15 min · stovetop
03

Cook two batches of cauliflower rice

One plain (sesame oil + salt) for Asian bowls, one with cumin and lime for Mexican bowls. Two glass containers, ready to scoop and warm.

15 min · stovetop
04

Brown the ground beef base

Cook all 2.5 lb at once. Split into two bowls — half gets soy-ginger-Worcestershire, half gets cumin-garlic-paprika. Re-season per meal.

20 min · stovetop
05

Poach & shred the chicken

One big chicken breast simmered with onion, garlic, salt · 25 min · shred. For chilaquiles Tuesday & Friday, ready in a glass jar.

30 min · stovetop
06

Pre-portion the week's snacks

7 small bags of 10 almonds · 5 jars of 100g Greek yogurt · keep the Kirkland bars within reach. Snacks don't get skipped when they're ready.

15 min · containers

A small reminder

If something feels like too much on a tough day, swap a dinner for two fried eggs over leftover cauliflower rice with chili crisp and call it done. The plan serves you, not the other way around.

Eat the hot meal. Light the candle. This is the good week.

Matt & Angélica · May 18 — 24, 2026