Maintenance week is in the books, and I have a confession: I failed. The goal was to hold at 232, and Friday morning the scale said 231. I lost a pound during the one week I was trying not to.
Then the weekend happened. After a big restaurant meal on Saturday, the scale read 234.5. The next morning it was 232.5. Same body, three numbers. Water, bathroom schedule and what you just ate all move the scale, so I weigh Friday, Saturday and Sunday and look at the average. If the trend is down, ignore the swings.
The food was great: salmon with dill and lemon, a bacon cheeseburger for Labor Day, steak fajitas, hong shao rou (红烧肉), and a deli sandwich with half mayo, half Greek yogurt that tasted like heaven. The honey chicken was the weakest of the bunch and still a banger. Hong shao rou is basically pork belly and sugar, so the plan is the same as always: eat a little for the flavor and leave the rest.
The hardest part is still knowing when to stop, especially at family-style restaurants. We celebrated a birthday at Buca di Beppo with longevity noodles, and the portions were huge. Overfeed a cat or dog and it gains weight, because mammals are wired to eat whenever food is there. Losing weight means battling your own biology and stopping before your stomach says you’re full.
This week’s first tangent is the soda math I call the soda tax, and it has two parts. The wallet: at about $3.25 a soda, one with lunch five days a week comes to roughly $750 a year. The waistline: a 12-ounce soda is about 150 calories, and 3,500 calories makes a pound, so one soda a week is only about 4% of a pound. Diet soda skips the waistline part entirely. I gained 100 pounds without even drinking soda, so it was never my real problem. In terms of the waistline, my feelings of pride because I avoided soda to avoid the calories is just an anzagi, it doesn’t really matter that much, there are other more important factors that really make a difference.
The second tangent is hypermiling. After a speeding ticket I got curious about gas mileage and spent a year tracking it in my Mitsubishi Outlander. The sweet spot was 40 to 45 mph, so I started avoiding freeways. I saved about $500 a year, but it cost me roughly 10 minutes a day, about 30 hours over a year of commuting. That’s $16 or $17 an hour, and my job pays better than that. I was devaluing my time to save a little money, so I stopped when I realized it was just an anzagi. Happy Healthy Wife, who always wanted me to drive faster, was glad.
On Monday I made a chicken Florentine lasagna for the first time. It started with a Trader Joe’s idea for a quick meal, and Claude handed me a recipe I hadn’t even asked for. I used goat cheese and cream cheese instead of ricotta, pre-cooked chicken, wilted spinach and a bechamel. It’s not my prettiest lasagna. My handoff trick: prep it the night before and write the oven instructions on the foil (350°F, 50 minutes covered, 15 uncovered, rest 10 minutes) so Happy Healthy Wife can bake it without looking anything up.
Maintenance week is over and it’s back to the deficit. Roughly 35 pounds down, and still going.
The Video Review
The Meal Plan that Claude Created for Week 24:
WEEK 24 — AI DIET MEAL PLAN
MAINTENANCE WEEK · LABOR DAY COOKOUT
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ABOUT THIS WEEK
Week 24 is a maintenance week — four meals a day, larger portions, same food quality — built around a Labor Day cookout. Sunday opens with honey garlic salmon and roasted broccolini, and that evening the 3-layer jello goes together so all three layers can set overnight. Monday is the feast: bacon cheeseburgers with sweet potato oven fries, grilled hot links, and the jello for dessert, with no calorie ceiling for the day. Tuesday and Wednesday are quick nights by design — chicken shawarma pitas (marinated the night before, 10 minutes at the stove) and flank steak fajitas (marinated the night before, about 20 minutes). Thursday is the slow one: hong shao rou (红烧肉), red-braised pork belly with blanched bok choy and jasmine rice. Friday is deli sandwiches with fresh guacamole, and Saturday closes the week with honey-garlic crispy boneless chicken thighs, charred broccolini, and brown rice. Every dinner feeds the next day’s lunch. This is also the week the produce shelf-life system and the quick Tuesday/Wednesday rule debuted: delicate vegetables land Friday through Sunday, and sturdier ones carry Monday through Thursday.
Shopping days: Thursday, with two trips — one for Labor Day prep and one for fresh Friday–Saturday items. Pork belly is bought separately Monday–Wednesday.
CALORIE TARGETS
Her: ~1,500–1,600 kcal/day (Labor Day feast day ~2,010)
Him: ~2,200–2,400 kcal/day (Labor Day feast day ~2,980)
Son: same as Him
Maintenance week — portions are up roughly 200–300 calories for Her and 300–400 for Him compared with deficit weeks.
This week runs 4 meals + dessert per day — Breakfast / Lunch (leftover) / Snack / Dinner / Dessert.
STANDING RULES
– Every dinner makes enough for the next day’s lunch — cook double and pack the extra before eating.
– Tuesday and Wednesday are always quick meals (30 minutes or less). Marinate the chicken Monday night so shawarma is a 10-minute cook; marinate the flank steak Tuesday night so fajitas are a 20-minute cook.
– Costco and Trader Joe’s meals are fine on quick nights — Mandarin orange chicken, Korean BBQ beef, and salmon burgers are better choices than pizza.
– Produce shelf-life system: shopping day is Thursday (or Wednesday). Delicate and fresh items — spinach, basil, alfalfa sprouts, cucumber, broccolini, asparagus, dill, cilantro, fresh avocado — are used Friday through Sunday (days 1–3 after shopping). Longer-keeping items — bell peppers, broccoli crowns, mushrooms, green beans, cabbage, carrots, celery, potatoes, onions, garlic, ginger — are used Monday through Thursday (days 4–7).
– Three rice nights this maintenance week (Sunday brown, Thursday jasmine, Saturday brown) — the usual two-night limit is relaxed.
– Pork belly is bought Monday–Wednesday, never on the Thursday shop before — it would sit in the fridge seven days before cooking.
– 3-layer jello is made Sunday evening so it sets overnight: red layer, set 2 hours, white layer, set 2 hours, blue layer, then refrigerate overnight. It is Monday’s dessert.
COOK-ONCE LEFTOVER CHAIN
Sunday Honey Garlic Salmon → Monday Cold salmon salad bowl over spring mix
Monday Bacon Cheeseburger + Hot Links → Tuesday Burger crumble bowl + reheated fries
Tuesday Chicken Shawarma → Wednesday Cold shawarma bowl over spring mix
Wednesday Flank Steak Fajitas → Thursday Fajita bowl, no tortilla
Thursday Hong Shao Rou → Friday Reheated pork belly + bok choy + rice
Friday Deli Sandwiches + Guacamole → Saturday Deli salad bowl with leftover guacamole
Saturday Honey-Garlic Chicken Thighs → Sunday Cold chicken over spring mix
WEEKLY OVERVIEW
Day Dinner Notes
────────────────────────────────────────────────────────────────
Sunday Honey Garlic Salmon + Broccolini + Rice Dessert: watermelon · make 3-layer jello tonight
Monday Labor Day Bacon Cheeseburger + Fries + Hot Links · Feast day · Dessert: 3-layer jello
Tuesday Chicken Shawarma Pita Quick night (~25 min) · Dessert: Outshine bar
Wednesday Flank Steak Fajitas Quick night (~20 min cook) · Dessert: watermelon
Thursday Hong Shao Rou + Bok Choy + Rice Start early afternoon · Dessert: Outshine bar
Friday Deli Sandwiches + Fresh Guacamole Fresh produce day · Dessert: watermelon
Saturday Honey-Garlic Crispy Chicken Thighs + Broccolini + Brown Rice · Dessert: Outshine bar
DINNER PORTION GUIDE
Sunday — Honey Garlic Salmon + Roasted Broccolini + Brown Rice
Him & Son: ~7 oz salmon + generous broccolini + ¾ cup brown rice (~780 cal)
Her: ~5 oz salmon + broccolini + ½ cup brown rice (~530 cal)
Monday — Labor Day Bacon Cheeseburger + Sweet Potato Fries
Him: 5 oz patty + 3 strips bacon + 1 slice cheddar + whole wheat bun + generous sweet potato fries (~1,020 cal)
Son: same as Him + 1 grilled hot link (~1,120 cal)
Her: 3 oz patty + 2 strips bacon + ½ slice cheddar + whole wheat bun + sweet potato fries + side salad (~680 cal)
Tuesday — Chicken Shawarma Pita
Him & Son: ~6 oz chicken + whole wheat pita + vegetables + 3 tbsp tahini-yogurt sauce (~750 cal)
Her: ~4 oz chicken + whole wheat pita + vegetables + 2 tbsp tahini-yogurt sauce (~510 cal)
Wednesday — Flank Steak Fajitas
Him & Son: ~5 oz steak + generous peppers and onion + 2 whole wheat tortillas + pico (~830 cal)
Her: ~3 oz steak + peppers and onion + 2 whole wheat tortillas + pico + Chobani topping (~550 cal)
Thursday — Hong Shao Rou + Bok Choy + Jasmine Rice
Him & Son: ~5 oz pork belly + generous bok choy + ¾ cup jasmine rice (~740 cal)
Her: ~3 oz pork belly + bok choy + ½ cup jasmine rice (~490 cal)
Friday — Deli Sandwich with Guacamole
Him & Son: ciabatta or whole wheat pita + 4 oz turkey + 1½ oz ham + 1 oz provolone + 3 tbsp guacamole + vegetables (~800 cal)
Her: ciabatta or whole wheat pita + 2½ oz turkey + 1 oz ham + ¾ oz provolone + 2 tbsp guacamole + vegetables (~540 cal)
Saturday — Honey-Garlic Crispy Chicken Thighs + Broccolini + Brown Rice
Him & Son: ~7 oz chicken + generous broccolini + ¾ cup brown rice (~790 cal)
Her: ~5 oz chicken + broccolini + ½ cup brown rice (~530 cal)
GROCERY LIST
Shop #1 — Thursday before the week starts (Labor Day prep)
~2 lbs fresh salmon fillets (Sunday salmon + next-day lunch)
~1½ lbs 90% lean ground beef (Monday burgers)
1 pack center-cut bacon (Monday burgers)
1 pack Farmer John’s Hot Links (Monday — for Son and guests)
~2 lbs boneless chicken thighs (Tuesday shawarma — marinate Monday night)
~¾ lb lean ground pork, fresh (Thursday savory congee breakfast)
2 dozen large eggs (Wednesday poached eggs, Thursday congee, general)
Shop #2 — Thursday (fresh items for Friday–Saturday)
~2½ lbs boneless chicken thighs (Saturday honey-garlic crispy chicken + next-day lunch)
2 bunches broccolini, ~1 lb (Saturday — day 2, excellent quality)
~¼ lb deli turkey (Friday sandwiches)
~¼ lb deli ham (Friday sandwiches)
~¼ lb provolone or sliced cheese (Friday sandwiches)
3 ripe avocados for guacamole + 2 extra (Friday guacamole + avocado toast)
1 head romaine or green leaf lettuce (Friday deli sandwiches)
2 large cucumbers (Friday deli + Saturday lunch bowl)
3 Roma tomatoes (Friday deli)
1 pint cherry tomatoes (Friday snack + Saturday lunch)
2 packs bok choy (Thursday hong shao rou side — buy and cook the same day)
Buy Monday–Wednesday (not on the Thursday shop)
~2½ lbs pork belly (Thursday hong shao rou — 3–4 days before cooking is the safe window)
Produce (Shop #1)
2 bunches broccolini, ~1 lb (Sunday salmon side — day 3, still excellent)
1 × 6 oz fresh blueberries (Sunday parfait breakfast)
3 fresh peaches (Tuesday + Thursday snack)
3 apples (Saturday snack)
1 × 12 oz bag frozen mango (Friday protein smoothie)
1 bag mixed berries, fresh or frozen (Wednesday Chobani snack)
1 bunch red grapes (Friday mixed nuts snack)
1 small bag mandarins (Sunday Laughing Cow snack)
6 bananas (Monday, Tuesday + Saturday overnight oats)
1 small seedless watermelon (Sunday, Wednesday + Friday dessert — one covers all three nights)
4 × 5 oz bags baby spring mix (Monday–Friday salad bowls + lunches)
2 pints cherry tomatoes (Monday–Wednesday salad bowls)
2 large cucumbers (Tuesday shawarma + Wednesday lunch)
4 bell peppers, red/yellow/green (Wednesday fajitas — keep well six days)
2 large yellow onions (Wednesday fajitas + Thursday hong shao rou)
2 Anaheim peppers (Wednesday pico + Friday guacamole)
1 bunch fresh cilantro (Wednesday pico + Friday guacamole — use within 5–7 days)
6 limes (Wednesday fajitas + pico + Friday guacamole)
4 lemons (Tuesday shawarma marinade + sauce, general)
2 bunches scallions (Thursday congee + hong shao rou)
1 large knob fresh ginger (Thursday hong shao rou + congee)
2 heads fresh garlic (all week)
1 bunch celery (mixed nuts snack side)
4–5 medium sweet potatoes (Monday oven fries)
Dairy & Refrigerated
2 × 32 oz tubs Chobani non-fat plain Greek yogurt (shawarma sauce, parfait, snacks, all-week cooking)
1 × 6-wedge pack Laughing Cow Light cheese wedges (Sunday snack — Her 2, Him 3)
1 pack reduced-fat cheddar slices (Monday burgers)
1 × 16 oz low-fat cottage cheese (Thursday snack)
1 pack part-skim string cheese, 12 ct (Tuesday snack)
Bread, Tortillas & Nuts
1 pack whole wheat hamburger buns, 6 ct (Monday burgers)
1 pack Costco whole wheat pita pockets (Tuesday shawarma + Friday deli option)
1 pack Costco ciabatta rolls (Friday deli option)
1 pack corn tortillas or whole wheat soft tortillas (Wednesday fajitas)
1 small bag walnut halves (Thursday cottage cheese snack)
1 small bag almonds (Tuesday snack)
1 bag mixed nuts (Friday snack)
Grains, Pantry & Specialty
1 × 2 lb bag brown rice (Sunday salmon + Saturday chicken)
1 × 2 lb bag jasmine rice (Thursday congee + hong shao rou)
1 × 42 oz canister rolled oats (Monday, Tuesday + Saturday overnight oats)
1 bag chia seeds (Sunday parfait, Monday + Saturday oats)
1 small bag low-sugar granola (Sunday parfait)
1 jar natural peanut butter (overnight oats, Friday smoothie, Saturday snack)
1 container whey protein powder (overnight oats, Friday smoothie)
1 jar raw honey (Sunday + Saturday glaze, Sunday parfait, Wednesday snack)
1 bottle low-sodium soy sauce (hong shao rou, Sunday + Saturday glaze)
1 bottle dark soy sauce (hong shao rou — essential for color and depth)
1 bottle Shaoxing Chinese cooking wine (hong shao rou)
1 bottle toasted sesame oil (hong shao rou, congee, Sunday + Saturday glaze)
1 small pack star anise (hong shao rou)
1 small pack cinnamon sticks (hong shao rou)
1 small pack rock sugar (hong shao rou — use 25–30% less than most recipes)
1 bottle neutral oil, such as grapeseed (hong shao rou caramelization)
1 bottle rice vinegar (Sunday salmon glaze)
1 jar smoked paprika (Monday sweet potato fries + Saturday chicken)
1 jar garlic powder (Monday fries + Saturday chicken)
1 jar ground cumin (Tuesday shawarma marinade + Wednesday fajitas)
1 jar chili powder (Wednesday flank steak marinade)
1 jar ground coriander (Tuesday shawarma marinade)
1 jar ground turmeric (Tuesday shawarma marinade)
1 jar everything bagel seasoning (Wednesday avocado toast)
1 jar Dijon mustard (Monday burger spread + Friday deli spread)
1 jar dill pickles (Monday burger topping)
1 jar tahini (Tuesday shawarma sauce)
1 jar zha cai pickled mustard greens (Thursday savory congee)
2 boxes Outshine fruit bars, 6 ct (Tuesday, Thursday + Saturday dessert — 9 bars)
2 half-gallons unsweetened almond milk (Monday + Saturday oats, Friday smoothie)
1 bottle extra virgin olive oil (Tuesday shawarma, Wednesday fajitas, general)
1 can light cooking spray (Saturday chicken, general)
Ingredients for your 3-layer jello recipe (Sunday evening, for Monday’s dessert)
Sea salt + black pepper (stocked)
Household & Supplements
2 × 24-pack sparkling water (all week)
1 roll aluminum foil (Monday sweet potato fries)
1 roll plastic wrap (Friday guacamole storage)
2 rolls extra paper towels (Thursday pork belly blanch and pat-dry step)
Meat thermometer, if needed (Monday burgers 160°F · Saturday chicken 165°F)
1 bottle fish oil capsules (Him)
1 bottle vitamin D3 + 1 bottle magnesium (Him)
2 bottles multivitamin (Her + Son)
