{"meta":{"eyebrow":"Week of · Family Meal Plan","title":"The Weekly Spread","subtitle":"1,500 kcal high-protein, gluten-free plan for you · full portions for your fiancé · camp lunches + family dinners for your hockey player. Tap anything to check it off — your progress syncs for everyone."},"colors":{"costco":{"dot":"#5578a3","bg":"#e6edf5"},"aldi":{"dot":"#c07a35","bg":"#f7ead9"},"target":{"dot":"#a34d63","bg":"#f5e2e7"}},"grocery":[{"store":"Costco","color":"costco","items":[{"name":"Chicken breast","amount":"3.5 lbs","note":"Buy large pack, freeze extra — includes son's fajita portion"},{"name":"Chicken thighs","amount":"1.5 lbs"},{"name":"Ground beef / beef stir-fry strips","amount":"1.75 lbs","note":"Includes son's stir-fry portion"},{"name":"Ground turkey","amount":"1.25 lbs","note":"Includes son's chili portion"},{"name":"Salmon fillets","amount":"2 lbs","note":"Frozen bag"},{"name":"Shrimp","amount":"1.5 lbs","note":"Frozen bag"},{"name":"Eggs","amount":"4 dozen","note":"Covers fiancé's daily eggs, your snacks, and son's scrambled-egg mornings"},{"name":"String cheese (cheese sticks)","amount":"2 packs (24 ct total)","note":"For fiancé's breakfast + snacks"},{"name":"Plain Greek yogurt (2%)","amount":"48 oz tub"},{"name":"Cheese (block/shredded/sliced)","amount":"2 lbs total"},{"name":"Olive oil","amount":"1 bottle (33.8 oz)"},{"name":"Pumpkin seeds","amount":"1 bag (16 oz)"},{"name":"Almond butter","amount":"1 jar"},{"name":"Protein powder","amount":"1 tub"},{"name":"Rice","amount":"1 bag (5 lb)"},{"name":"Frozen berries","amount":"1 bag (48 oz)"},{"name":"Bananas","amount":"2 lbs (~6–8)"},{"name":"Granola","amount":"1 bag (16 oz)","note":"For son's yogurt breakfast bowls"}]},{"store":"Aldi","color":"aldi","items":[{"name":"Spinach","amount":"2 containers (5 oz each)"},{"name":"Mixed greens","amount":"1 container (5 oz)"},{"name":"Butter lettuce","amount":"1 head"},{"name":"Broccoli","amount":"2 heads/bags"},{"name":"Asparagus or green beans","amount":"1 bunch/bag"},{"name":"Zucchini","amount":"3 medium"},{"name":"Bell peppers","amount":"6 (mixed colors)"},{"name":"Cherry tomatoes","amount":"2 pints"},{"name":"Cucumbers","amount":"3"},{"name":"Carrots (baby)","amount":"1 bag (16 oz)"},{"name":"Red onions","amount":"2"},{"name":"Yellow onions","amount":"2"},{"name":"Garlic","amount":"1 bulb"},{"name":"Avocados","amount":"3"},{"name":"Lemons","amount":"4"},{"name":"Limes","amount":"3"},{"name":"Oranges","amount":"4"},{"name":"Apples","amount":"6"},{"name":"Grapes","amount":"1 bunch (~1 lb)"},{"name":"Strawberries","amount":"1 lb container"},{"name":"Pineapple","amount":"1 whole or 1 can"},{"name":"Sweet potatoes","amount":"3 medium"},{"name":"Cottage cheese","amount":"1 container (16 oz)","note":"Just for you — fiancé prefers string cheese"},{"name":"Boxed mac and cheese (regular)","amount":"1 box","note":"Swap for son's Thursday lunch"},{"name":"Deli turkey","amount":"1 lb","note":"Day 6 lunch is now a travel meal — you may not need the full amount"},{"name":"Deli ham","amount":"0.75 lb"},{"name":"Canned chickpeas","amount":"2 cans"},{"name":"Canned black beans","amount":"1 can"},{"name":"Canned kidney beans","amount":"1 can"},{"name":"Canned diced tomatoes","amount":"2 cans"},{"name":"Corn tortillas","amount":"1 pack"},{"name":"Flour tortillas","amount":"1 pack"},{"name":"Bread (regular, for fiancé/son)","amount":"2 loaves","note":"Fiancé daily + son on toast mornings (4 of 7 days)"},{"name":"Butter","amount":"1 stick"},{"name":"Milk","amount":"1 gallon","note":"Increased for son's sunbutter-toast mornings + general use"},{"name":"Crackers","amount":"1 box"},{"name":"Pretzels","amount":"1 bag"},{"name":"Cookies","amount":"1 small pack"}]},{"store":"Target","color":"target","items":[{"name":"GF bread","amount":"1 loaf"},{"name":"GF rolled oats","amount":"1 container (18 oz)"},{"name":"GF tortillas","amount":"1 pack","note":"Optional — can use corn instead"},{"name":"Feta cheese","amount":"1 block (6–8 oz)"},{"name":"Lentils","amount":"2 cans or 1 bag dry","note":"Canned or dry"},{"name":"Tamari (GF soy sauce)","amount":"1 bottle"},{"name":"Fajita seasoning","amount":"1 packet"},{"name":"Chili seasoning","amount":"1 packet"},{"name":"Sunbutter","amount":"1 jar","note":"Nut-free"},{"name":"Hummus","amount":"1 tub (10 oz)"},{"name":"Cabbage slaw mix","amount":"1 bag (14 oz)"},{"name":"Fruit snacks","amount":"1 box"},{"name":"Yogurt pouches","amount":"1 box (6 pk)"},{"name":"Granola bars","amount":"1 box"},{"name":"Brownie bites","amount":"1 box"},{"name":"Cornbread mix","amount":"1 regular + 1 GF box"},{"name":"Cauliflower rice","amount":"1 bag (12 oz)","note":"Fresh or frozen, if not at Aldi/Costco"}]}],"prep":[{"block":"1 · Oven on first","color":"costco","tasks":[{"title":"Roast double batch of chicken breast","detail":"For Day 1 fajitas + salads — season half plain, half fajita spice"},{"title":"Roast chicken thighs","detail":"Cube raw, toss in oil/spice, roast 400°F 20 min — for Day 5 skewers"},{"title":"Hard-boil 10–12 eggs","detail":"Boil while oven runs — fiancé eats these daily for breakfast, plus your snacks and son's lunch"}]},{"block":"2 · Stovetop","color":"aldi","tasks":[{"title":"Brown ground turkey + simmer chili","detail":"Beans, tomatoes, chili spices — cool and refrigerate/freeze labeled for Day 4"},{"title":"Cook a big batch of rice","detail":"Enough for Day 2, Day 5 sides, and fiancé's extra portions"},{"title":"Cook lentils if using dry","detail":"Or have canned ready to go"}]},{"block":"3 · Chop & portion","color":"sage","tasks":[{"title":"Wash/chop all week's veggies","detail":"Peppers, onions, zucchini, broccoli, cucumber, carrots, cherry tomatoes — store by dish"},{"title":"Portion snacks","detail":"Pumpkin seeds, almond butter servings, cheese cubes into grab-and-go containers"},{"title":"Pre-portion fruit for son's lunches","detail":"Grapes, strawberries washed and bagged into small containers"}]},{"block":"4 · Assemble grab-and-go","color":"target","tasks":[{"title":"Jar up breakfast oats dry-mix","detail":"Oats + protein powder + cinnamon — just add water/milk + banana each morning"},{"title":"Pre-portion Greek yogurt bowls","detail":"Containers with pumpkin seeds on the side; add berries fresh"},{"title":"Make lime crema","detail":"Greek yogurt + lime — keeps 5+ days, for Day 7 tacos"},{"title":"Pre-slice/portion deli turkey & ham","detail":"Stack into lettuce-wrap-ready portions"},{"title":"Build fiancé's breakfast bin","detail":"Bag 3 hard-boiled eggs + 2 string cheese sticks per day into grab-and-go sets — same easy breakfast all week"},{"title":"Build son's breakfast bin","detail":"Pre-portion granola into small cups for his yogurt-bowl mornings, and set out sunbutter/toast supplies for quick assembly on camp mornings"}]},{"block":"5 · Freeze & label","color":"gold","tasks":[{"title":"Leave salmon & shrimp frozen","detail":"No prep today — thaw night before Day 3 / Day 7 (shrimp now needed Sunday, since Saturday night you'll be traveling)"},{"title":"Label chili and cooked chicken","detail":"Mark with the day you'll use them so nothing gets lost in the fridge"}]}],"menu":[{"day":"Day 1","sub":"Monday","meals":[{"label":"Breakfast","copy":"<strong>You:</strong> Greek Yogurt Power Bowl — 1 cup yogurt, 2 tbsp pumpkin seeds, ½ cup berries, 1 tsp honey<br><strong>Him:</strong> 3 hard-boiled eggs, 2 string cheese sticks, 1 banana, 1 slice toast + butter (~580 kcal, same every day)<br><strong>Son:</strong> 2 scrambled eggs, 1 slice buttered toast, banana"},{"label":"Lunch","copy":"<strong>You:</strong> Iron-Boost Salad — 4oz chicken/beef, chickpeas, spinach, orange<br><strong>Him:</strong> 6–7oz protein, 1 cup chickpeas, double greens"},{"label":"Snacks","copy":"Cottage cheese + pineapple (Him: string cheese + apple) · hard-boiled egg + cucumber"},{"label":"Dinner","copy":"<strong>Sheet Pan Chicken Fajitas</strong> — You: 5oz chicken + cauliflower rice or 2 corn tortillas · Him: 8oz chicken, 3 flour tortillas, rice · Son: 3oz plain chicken in a tortilla with cheese, veggies on the side if he'll try them"},{"label":"Son's lunch","copy":"Turkey &amp; cheese roll-ups, crackers, baby carrots, apple slices <em>+ 2 mini cookies</em>"}]},{"day":"Day 2","sub":"Tuesday","meals":[{"label":"Breakfast","copy":"<strong>You:</strong> Veggie Egg Scramble — 3 eggs, spinach, tomato, feta, GF toast<br><strong>Him:</strong> 3 hard-boiled eggs, 2 string cheese sticks, 1 banana, 1 slice toast + butter<br><strong>Son:</strong> ¾ cup Greek yogurt, granola, berries"},{"label":"Lunch","copy":"<strong>You:</strong> Lentil & Salmon Bowl — 4oz salmon, ½ cup lentils, peppers, lemon<br><strong>Him:</strong> 6oz salmon, 1 cup lentils, ½ cup rice"},{"label":"Snacks","copy":"Protein shake · apple + 1 tbsp almond butter"},{"label":"Dinner","copy":"<strong>Beef & Broccoli Stir-Fry</strong> — You: 4oz beef, broccoli, ⅓ cup rice · Him: 7oz beef, 1 cup rice/noodles · Son: 3oz beef, ½ cup rice, broccoli on the side (sauce light if he's picky)"},{"label":"Son's lunch","copy":"Sunbutter &amp; jelly sandwich, cucumber slices, grapes <em>+ pretzels</em>"}]},{"day":"Day 3","sub":"Wednesday","meals":[{"label":"Breakfast","copy":"<strong>You:</strong> Protein Oats — ½ cup oats, 1 scoop protein, cinnamon, ½ banana<br><strong>Him:</strong> 3 hard-boiled eggs, 2 string cheese sticks, 1 banana, 1 slice toast + butter<br><strong>Son:</strong> sunbutter toast, apple slices, milk"},{"label":"Lunch","copy":"<strong>You:</strong> Turkey Lettuce Wraps — 4oz turkey, hummus, cucumber, carrot<br><strong>Him:</strong> 6oz turkey, extra hummus, tortilla on side"},{"label":"Snacks","copy":"Roasted pumpkin seeds · cottage cheese + pineapple (Him: string cheese + apple)"},{"label":"Dinner","copy":"<strong>Baked Salmon + Roasted Veggies</strong> — You: 5oz salmon + veggies + spinach salad · Him: 7–8oz salmon + veggies + sweet potato · Son: if he's not a fish fan, sub a grilled/leftover chicken piece (3oz) + a starch + fruit"},{"label":"Son's lunch","copy":"Cheese cubes, hard-boiled egg, cherry tomatoes, orange slices <em>+ fruit snacks</em>"}]},{"day":"Day 4","sub":"Thursday","meals":[{"label":"Breakfast","copy":"Greek Yogurt Power Bowl (repeat) / Him: 3 hard-boiled eggs, 2 string cheese sticks, 1 banana, 1 slice toast + butter / Son: 2 scrambled eggs, 1 slice buttered toast, banana (repeat)"},{"label":"Lunch","copy":"Iron-Boost Salad (repeat) — larger portion for him as Day 1"},{"label":"Snacks","copy":"Protein shake · hard-boiled egg + cucumber"},{"label":"Dinner","copy":"<strong>Turkey Chili (GF)</strong> — You: 1.5 cups · Him: 2–2.5 cups + cornbread + shredded cheese · Son: small bowl (¾ cup), mild, with cornbread and shredded cheese on top"},{"label":"Son's lunch","copy":"Mac and cheese (thermos, warm), steamed broccoli or peas, strawberries <em>+ 1 brownie bite</em>"}]},{"day":"Day 5","sub":"Friday","meals":[{"label":"Breakfast","copy":"Veggie Egg Scramble (repeat) / Him: 3 hard-boiled eggs, 2 string cheese sticks, 1 banana, 1 slice toast + butter / Son: ¾ cup Greek yogurt, granola, berries (repeat)"},{"label":"Lunch","copy":"Lentil & Salmon Bowl (repeat) — larger portion for him as Day 2"},{"label":"Snacks","copy":"Apple + almond butter · pumpkin seeds"},{"label":"Dinner","copy":"<strong>Chicken & Veggie Skewers</strong> — You: 5oz chicken + grilled veggies + sweet potato · Him: 8oz chicken + rolls or rice · Son: chicken off the skewer (3oz) + roll or rice + fruit"},{"label":"Son's lunch","copy":"Ham &amp; cheese pinwheel, bell pepper strips, banana <em>+ yogurt pouch</em>"}]},{"day":"Day 6","sub":"Saturday","meals":[{"label":"Breakfast","copy":"Protein Oats (repeat) / Him: 3 hard-boiled eggs, 2 string cheese sticks, 1 banana, 1 slice toast + butter / Son: sunbutter toast, apple slices, milk (repeat) — last home meal before you head out"},{"label":"Lunch","copy":"<em>Traveling</em> — pack a portable lunch (turkey wrap, fruit, nuts/string cheese) or grab a protein-forward option on the road"},{"label":"Snacks","copy":"Pack travel-friendly versions: string cheese, apple + almond butter packets, jerky, roasted pumpkin seeds"},{"label":"Dinner","copy":"<strong>Eat Out Night (traveling)</strong> — You: grilled protein + double veggie/side salad, dressing on side · Him: no restrictions · Son: kids' menu — grilled chicken tenders or plain pasta, fruit/veggie side if offered"},{"label":"Son's lunch","copy":"<em>Traveling</em> — pack easy road snacks (string cheese, crackers, fruit, PB&amp;J) <em>+ travel treat</em>"}]},{"day":"Day 7","sub":"Sunday","meals":[{"label":"Breakfast","copy":"<em>Away (hotel/road)</em> — keep it simple: hard-boiled eggs, fruit, yogurt cup, or whatever's available · Him: eggs + string cheese if accessible · Son: cereal, fruit, or whatever's available — keep it easy"},{"label":"Lunch","copy":"Heading home — grab something on the road or a light snack; save room for tonight's home-cooked dinner"},{"label":"Snacks","copy":"Whatever travels easily: apple + almond butter, roasted pumpkin seeds, string cheese"},{"label":"Dinner","copy":"<strong>Home by dinner — Shrimp Tacos</strong> — You: 5oz shrimp, corn tortillas/lettuce, ½ avocado · Him: 8oz shrimp, 3 flour tortillas, whole avocado · Son: if he skips shrimp, a quick quesadilla or plain chicken taco with cheese works as a swap"},{"label":"Son's lunch","copy":"Traveling home — road snacks or a quick bite until you're back"}]}]}