Week 1 meal plan + shopping list (expanded to 34 dairy-free recipes)

- Rebuild recipes/INDEX.md with all 83 recipes from 9 sources - Update recipes.json + CSV with new Whole30/Paleo additions - Add content/meal-plans/week-01/MEAL-PLAN.md (4 new recipes integrated) - Add content/meal-plans/week-01/SHOPPING-LIST.md (bilingual EN/Thai, Makro-organized) - Commit .recipe-candidates-dairy-free.json for future crawls
2026-04-12 12:05:04 +00:00 · 2026-04-12 12:05:04 +00:00 · 3e5f38fe5a
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+# Weekly Meal Plan — Week 1
+
+**Style:** 16:8 keto, dairy-free, strict (<20g net carbs/day)
+**Structure:** Meal 1 at 12:00 (bigger, post-workout on training days), Meal 2 at 18:00 (lighter). Window closes 20:00.
+**Special weekly features:** Sun dinner → Mon dinner 24h fast. Thursday optional 18:6 or 24h.
+**Target macros:** Training day 2,600 kcal / 190g protein / 185g fat / <20g nc. Rest day 2,400 kcal / 180g protein / 175g fat / <20g nc.
+
+All recipes are from `/content/recipes/` (see `INDEX.md`) and are dairy-free. Each recipe serving as written = 1/4 of the full recipe. "2x" below means eat half the pot. "1.5x" means eat ~37% of the pot (Maleewan or another person can have the rest).
+
+**New for this week:** 19 Whole30-friendly recipes added from tasteslovely.com, 40aprons.com, realsimplegood.com, paleoglutenfreeguy.com, nyssaskitchen.com, thismomsmenu.com, and eatbeautiful.net. The plan rotates in the most useful ones to add variety.
+
+---
+
+## Monday — Training day, breaking the Sun-Mon 24h fast
+
+**No Meal 1.** Fasted training at 10:00–11:30.
+
+**Meal 2 (18:00, post-workout, fast-break):**
+- [Crispy Cuban roast pork (Lechon asado)](../../../fitness-rewards/content/recipes/crispy-cuban-roast-pork-lechon-asado.md) — 2x serving
+- 1 medium avocado sliced
+- Sautéed Thai broccoli (คะน้า) in 2 tbsp coconut oil with garlic
+- Bone broth cup (for sodium)
+
+**Macros:** ~2,100 kcal / 130g protein / 155g fat / 8g net carbs
+**Note:** Cuban pork takes 4–8h in the slow cooker. **Start this Sunday afternoon** so it's ready to shred Monday evening.
+
+---
+
+## Tuesday — Rest day, 16:8 (NEW recipe: variety from Whole30 pool)
+
+**Meal 1 (12:00):**
+- [Whole30 Instant Pot Chicken Tortilla-Less Soup](../../../fitness-rewards/content/recipes/whole30-instant-pot-chicken-tortilla-less-soup-with-slow-cooker-option.md) — 2x serving *(NEW — 40aprons)*
+- 3 boiled eggs
+- ½ avocado
+- 30g macadamia nuts for fat
+
+**Meal 2 (18:00):**
+- Leftover soup — 1 serving
+- 3 eggs scrambled in 1 tbsp coconut oil
+- Side of sautéed Thai broccoli (คะน้า)
+
+**Day total:** ~2,400 kcal / 170g protein / 170g fat / 18g net carbs
+**Note:** Soup uses zucchini + coconut milk instead of tortillas. Filling and meal-preps well.
+
+---
+
+## Wednesday — Training day, 16:8
+
+**Meal 1 (12:00, post-lift):**
+- [Keto Asian chicken with peanut coleslaw](../../../fitness-rewards/content/recipes/keto-asian-chicken-with-peanut-coleslaw.md) — 1.5x serving
+- 2 boiled eggs
+- 1 tbsp MCT oil in post-lift coffee
+
+**Meal 2 (18:00):**
+- Leftover Asian chicken — 1 serving
+- Handful spinach + mixed Asian greens
+- ½ avocado + olive oil + lime
+- 10 macadamia nuts
+
+**Day total:** ~2,620 kcal / 195g protein / 185g fat / 10g net carbs
+
+---
+
+## Thursday — Rest day, optional 18:6 or easy 24h (NEW recipe)
+
+### Option A (18:6 — recommended)
+
+**Meal 1 (14:00):**
+- [Salmon Taco Bowls](../../../fitness-rewards/content/recipes/salmon-taco-bowls-paleo-whole30.md) — 1.5x serving *(NEW — paleoglutenfreeguy)*
+  (serve over cauliflower rice with lime, cilantro, cabbage slaw)
+- 2 boiled eggs
+
+**Meal 2 (19:00):**
+- [25-Minute Baked Salmon Filets with Lemon and Garlic](../../../fitness-rewards/content/recipes/25-minute-baked-salmon-filets-with-lemon-and-garlic.md) — 1x *(NEW — nyssaskitchen)*
+- Side of pak choi in coconut oil
+- 30g macadamia nuts
+
+**Day total:** ~2,400 kcal / 175g protein / 175g fat / 10g net carbs
+**Note:** Double salmon day — plan your shopping around a larger fresh salmon buy (≈1.2 kg).
+
+### Option B (24h fast)
+
+- Water, black coffee, electrolytes all day
+- Break fast Friday ~10:00 with bone broth, then eat normally
+
+---
+
+## Friday — Training day, 16:8
+
+**Meal 1 (12:00, post-lift):**
+- [Keto sesame salmon with Thai curry cabbage](../../../fitness-rewards/content/recipes/keto-sesame-salmon-with-thai-curry-cabbage.md) — 1.5x serving
+- 2 boiled eggs
+
+**Meal 2 (18:00):**
+- [Whole30 + Keto Salmon with Lemon Garlic Aioli](../../../fitness-rewards/content/recipes/whole30-keto-salmon-with-lemon-garlic-aioli.md) — 1x *(NEW — tasteslovely)*
+- Small cucumber salad (lime, fish sauce, chili)
+- 2 eggs on the side
+
+**Day total:** ~2,600 kcal / 185g protein / 185g fat / 8g net carbs
+**Note:** Two distinct salmon prep styles on a training day — the sesame-cabbage + aioli combo delivers strong protein at sensible fat.
+
+---
+
+## Saturday — Rest day / optional cardio, 16:8 (NEW recipe)
+
+**Meal 1 (12:00):**
+- [Keto Asian beef salad](../../../fitness-rewards/content/recipes/keto-asian-beef-salad.md) — 1.5x serving
+- ½ avocado
+- 3 boiled eggs
+
+**Meal 2 (18:00):**
+- [Thai Peanut Curry with Chicken](../../../fitness-rewards/content/recipes/thai-peanut-curry-with-chicken-keto.md) — 1.5x serving *(NEW — thismomsmenu)*
+- Over cauliflower rice with extra lime + cilantro
+- 20g macadamia nuts
+
+**Day total:** ~2,400 kcal / 180g protein / 180g fat / 12g net carbs
+
+---
+
+## Sunday — Rest day, last meals before 24h fast
+
+**Meal 1 (12:00):**
+- [Kerala style chicken curry with coconut cream](../../../fitness-rewards/content/recipes/kerala-style-chicken-curry-with-coconut-cream.md) — 1.5x serving
+- 2 boiled eggs
+- ½ avocado
+
+**Meal 2 (18:00, FINAL MEAL before 24h fast until Mon 18:00):**
+- [Keto egg roll in a bowl](../../../fitness-rewards/content/recipes/keto-egg-roll-in-a-bowl.md) — 1.5x serving
+- Extra eggs (2) scrambled into it
+- 1 avocado (full — you'll need the fat)
+- Start Cuban pork in slow cooker with 8h timer so it's ready Monday
+
+**Day total:** ~2,500 kcal / 180g protein / 190g fat / 10g net carbs
+
+---
+
+## Summary — weekly protein rotation
+
+| Day | Protein focus | Training | Meals | Source of M1 |
+|-----|--------------|----------|-------|--------------|
+| Mon | Pork (Cuban) | ✓ | 1 (fast-break) | dietdoctor |
+| Tue | Chicken (soup) | Rest | 2 | 🆕 40aprons |
+| Wed | Chicken (Asian) | ✓ | 2 | dietdoctor |
+| Thu | Salmon (2 ways) | Rest / opt fast | 2 or 0 | 🆕 paleoglutenfreeguy + nyssaskitchen |
+| Fri | Salmon (Thai + aioli) | ✓ | 2 | dietdoctor + 🆕 tasteslovely |
+| Sat | Beef + chicken curry | Rest | 2 | dietdoctor + 🆕 thismomsmenu |
+| Sun | Chicken + turkey (egg roll) | Rest | 2 | dietdoctor |
+
+**7 days, 6 distinct sources, 4 new recipes introduced.**
+
+---
+
+## Prep schedule
+
+**Saturday (shopping day):**
+- Go to Makro with the shopping list (`SHOPPING-LIST-WEEK-01.md`)
+- Boil a dozen eggs for the week, store in fridge
+- Marinate salmon portions for Thu & Fri (optional: taco-bowl spice rub, lemon-garlic aioli base)
+
+**Sunday afternoon (17:00):**
+- Start Cuban roast pork in slow cooker (8h = ready Mon 01:00, or use "low" setting for 10h)
+
+**Daily:**
+- Fresh-cook each day's Meal 1 around 11:00
+- Meal 2 uses leftovers or simple eggs
+
+---
+
+## Rules of thumb when substituting
+
+- If a recipe calls for heavy cream → use **coconut cream** (UHT from Makro)
+- If it calls for butter → use **coconut oil** or **ghee** (clarified butter is technically dairy-free)
+- If it calls for cheese → **skip** or substitute with more avocado/nuts
+- If it calls for yogurt → use **coconut yogurt** (harder to find; ask at Rimping)
+- If meal is under-caloric → add more oil, avocado, or macadamia nuts
+- If meal is under-protein → add 2 boiled eggs (12g protein each)
+
+---
+
+## What's NOT in this plan but you may want
+
+These are Makro staples that don't appear in any single recipe but are helpful to have:
+- **Pork rinds (แคบหมู)** — zero-carb crunch when you crave chips
+- **Sardines / mackerel tins** — emergency protein, 25g per tin
+- **Hard-boiled eggs** — batch-cook 12 on Saturday
+- **Macadamia nuts / pecans** — highest fat-to-carb ratio nut
+- **85% dark chocolate** — small squares, low carb
+- **Olives** — fat + salt
+- **MCT oil** — coffee boost on training mornings
--- a/content/meal-plans/week-01/SHOPPING-LIST.md
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+# Weekly Shopping List — Makro
+
+**For:** Week 1 meal plan (one person, 7 days, 2 meals/day + Mon 1 meal)
+**Shop on:** Saturday
+**Store:** Makro / แม็คโคร (wholesale — buy larger packs where noted)
+
+Quantities assume cooking for one person. If Maleewan is joining, double most proteins and veg.
+
+**Recipes this list covers:** Cuban pork, Whole30 instant-pot chicken soup, Asian chicken coleslaw, salmon taco bowls, baked salmon w/ lemon-garlic, sesame salmon + Thai curry cabbage, salmon lemon-garlic aioli, Asian beef salad, Thai peanut chicken curry, Kerala chicken curry, egg roll in a bowl.
+
+---
+
+## Meat / เนื้อสัตว์
+
+| English | Thai | Qty | Notes |
+|---|---|---|---|
+| Pork shoulder (bone-in or boneless) | เนื้อหมูส่วนไหล่ | 2 kg | Cuban roast pork |
+| Chicken thighs (boneless skinless) | สะโพกไก่ไม่มีกระดูก ไม่มีหนัง | 2.5 kg | Covers Asian chicken, Kerala curry, peanut curry |
+| Chicken breast | อกไก่ | 1 kg | Whole30 chicken soup, peanut curry |
+| Ground beef (80/20 fat) | เนื้อวัวบด | 500 g | Asian beef salad |
+| Flank or sirloin steak | เนื้อวัวสันนอก หรือ สันใน | 600 g | Asian beef salad (if using sliced beef) |
+| Ground turkey or pork | เนื้อไก่งวงบด หรือ หมูบด | 500 g | Egg roll in a bowl |
+
+---
+
+## Seafood / อาหารทะเล
+
+| English | Thai | Qty | Notes |
+|---|---|---|---|
+| Salmon fillets (fresh or frozen wild) | เนื้อปลาแซลมอน | **1.6 kg** | Thu + Fri — 3 salmon recipes this week |
+| White fish (cod, sea bass, or tilapia) | ปลาเนื้อขาว (เช่น ปลากะพง) | 400 g | Backup / swap for salmon |
+| Canned tuna in olive oil | ทูน่ากระป๋องในน้ำมันมะกอก | 4 cans | Backup protein |
+| Canned sardines or mackerel | ปลาซาร์ดีน หรือ ปลาแมคเคอเรลกระป๋อง | 4 cans | Backup protein |
+
+---
+
+## Eggs / ไข่
+
+| English | Thai | Qty | Notes |
+|---|---|---|---|
+| Eggs (large) | ไข่ไก่ (เบอร์ใหญ่) | 30-pack | You'll use ~25 this week between boiled, scrambled, and supplements |
+
+---
+
+## Fats & oils / ไขมัน และ น้ำมัน
+
+| English | Thai | Qty | Notes |
+|---|---|---|---|
+| Coconut oil | น้ำมันมะพร้าว | 1 L jar | Primary cooking fat |
+| Extra virgin olive oil | น้ำมันมะกอกเอ็กซ์ตร้าเวอร์จิ้น | 750 ml | Salads & drizzling |
+| Avocado oil | น้ำมันอะโวคาโด | 500 ml | High-heat searing (Whole30 recipes) |
+| Sesame oil | น้ำมันงา | 250 ml | Asian stir-fries, sesame salmon |
+| MCT oil | น้ำมัน MCT | 500 ml | Coffee (optional) |
+| Ghee (clarified butter) | เนยใส (กี) | 500 g | Technically dairy-free; used in Whole30 recipes |
+| Mayonnaise (avocado oil or clean) | มายองเนส (ทำจากน้ำมันอะโวคาโด) | 1 jar | Lemon-garlic aioli; check label — no seed oils, no sugar |
+
+---
+
+## Coconut products / ผลิตภัณฑ์จากมะพร้าว
+
+| English | Thai | Qty | Notes |
+|---|---|---|---|
+| Coconut cream (UHT) | กะทิเข้มข้น (UHT) | 6× 250 ml | Heavy use: Kerala curry, peanut curry, chicken soup |
+| Coconut milk (UHT, full-fat) | กะทิ (UHT, แบบเข้มข้น) | 4× 250 ml | Curries, soups |
+| Coconut aminos | ซอสมะพร้าว (แทนซีอิ๊ว) | 1 bottle | Whole30 soy sauce replacement — at Rimping or import store |
+| Unsweetened shredded coconut | มะพร้าวขูดแห้งไม่เติมน้ำตาล | 200 g | Optional snack / Kerala curry garnish |
+
+---
+
+## Vegetables — leafy & green / ผักใบเขียว
+
+| English | Thai | Qty | Notes |
+|---|---|---|---|
+| Thai broccoli / Chinese kale | คะน้า | 1.5 kg | Side to most meals |
+| Napa cabbage | ผักกาดขาว | 2 heads | Salmon + stir-fry + slaw |
+| Regular cabbage (green) | กะหล่ำปลี | 1 head | Egg roll in a bowl, peanut coleslaw |
+| Red cabbage | กะหล่ำปลีม่วง | 1 small head | Salmon taco bowl slaw — adds color |
+| Baby bok choy / pak choi | ผักกวางตุ้ง / ผักกาดฮ่องเต้ | 500 g | Side veg |
+| Spinach | ผักโขม | 500 g | Salads & sides |
+| Lettuce (butter or romaine) | ผักกาดหอม | 2 heads | Beef salad base, taco-bowl lining |
+| Fresh coriander (cilantro) | ผักชี | 2 large bunches | Garnishes — used heavily in new recipes |
+| Thai basil | โหระพา | 2 bunches | Pesto substitute, garnish |
+| Holy basil | กะเพรา | 1 bunch | Stir-fries |
+| Mint leaves | ใบสะระแหน่ | 1 bunch | Beef salad |
+| Fresh dill | ใบดิลล์ | 1 small bunch | Baked salmon (nyssaskitchen) |
+| Fresh parsley | ใบพาร์สลีย์ | 1 bunch | Salmon aioli, lemon-garlic salmon |
+
+---
+
+## Vegetables — other / ผักอื่นๆ
+
+| English | Thai | Qty | Notes |
+|---|---|---|---|
+| Cauliflower | ดอกกะหล่ำ | 2 large heads | Cauli rice base for 3 bowls this week |
+| Zucchini | ซุกินี | 700 g | Instant-pot chicken soup, stir-fries |
+| Cucumber (Japanese or regular) | แตงกวา | 4 large | Salads, sides |
+| Bell peppers (red, green) | พริกหวาน (แดง เขียว) | 4 peppers | Stir-fries, chicken soup |
+| Tomatoes (medium) | มะเขือเทศ | 1 kg | Chicken soup, salads |
+| Diced tomatoes with green chiles (canned) | มะเขือเทศกระป๋อง (หั่นเต๋ากับพริกเขียว) | 2 cans | Whole30 chicken soup |
+| Avocado | อะโวคาโด | 8 | ~1 per day |
+| Ginger root (large knob) | ขิง | 250 g | Kerala + peanut curries, egg roll, stir-fries |
+| Garlic (heads) | กระเทียม | 6 heads | Everywhere — especially the 3 salmon dishes |
+| Yellow onion | หอมใหญ่ | 4 medium | Chicken soup, curries, egg roll |
+| Shallots | หอมแดง | 300 g | Thai cooking, beef salad |
+| Green onions (scallions) | ต้นหอม | 2 bunches | Asian chicken, egg roll garnish |
+| Limes | มะนาว | 15 | Dressings, drinks, taco bowls |
+| Lemons | มะนาวเหลือง | 6 | Lemon-garlic salmon, aioli |
+| Bird's eye chili | พริกขี้หนู | 50 g | Heat |
+| Lemongrass stalks | ตะไคร้ | 6 stalks | Curries |
+| Kaffir lime leaves | ใบมะกรูด | 1 small bag | Curries |
+| Galangal | ข่า | 100 g | Tom kha-style dishes |
+
+---
+
+## Nuts & seeds / ถั่ว และ เมล็ด
+
+| English | Thai | Qty | Notes |
+|---|---|---|---|
+| Macadamia nuts (raw) | แมคคาเดเมีย (ดิบ) | 500 g | Best keto snack |
+| Almonds (raw) | อัลมอนด์ (ดิบ) | 500 g | Snack + almond meal |
+| Pecans | พีแคน | 250 g | Snack |
+| Sesame seeds (white) | งาขาว | 100 g | Sesame salmon coating |
+| Natural peanut butter (unsweetened, no palm oil) | เนยถั่วไม่เติมน้ำตาล (ไม่มีน้ำมันปาล์ม) | 1 jar | Peanut curry sauce + coleslaw |
+
+---
+
+## Pantry / เครื่องปรุง
+
+| English | Thai | Qty | Notes |
+|---|---|---|---|
+| Fish sauce | น้ำปลา | 1 bottle | Essential Thai seasoning |
+| Light soy sauce (or coconut aminos) | ซีอิ๊วขาว (หรือซอสมะพร้าว) | 1 bottle | Use aminos for strict Whole30 recipes |
+| Oyster sauce | น้ำมันหอย | 1 small bottle | Check sugar content |
+| Rice vinegar (unsweetened) | น้ำส้มสายชูข้าว (ไม่เติมน้ำตาล) | 1 bottle | Dressings |
+| Apple cider vinegar | น้ำส้มสายชูจากแอปเปิล | 1 bottle | Mornings + dressings |
+| Sriracha (low-sugar) | ซอสศรีราชา (น้ำตาลน้อย) | 1 bottle | Heat — Bang-Bang-style sauce; check label |
+| Dijon mustard | มัสตาร์ดดิฌง | 1 jar | Dressings |
+| Thai red curry paste (no-sugar-added) | น้ำพริกแกงแดง (ไม่เติมน้ำตาล) | 1 jar | Peanut curry + Thai curries — **check label: "ไม่เติมน้ำตาล"** |
+| Thai green curry paste | น้ำพริกแกงเขียวหวาน | 1 jar | Optional Thai variety |
+| Curry powder | ผงกะหรี่ | 1 jar | Kerala chicken curry |
+| Sea salt / Himalayan pink salt | เกลือทะเล / เกลือหิมาลัย | 1 kg | Electrolytes |
+| Black pepper (whole) | พริกไทยดำ | 100 g | Fresh grind |
+| Ground cumin | ยี่หร่าป่น | 50 g | Cuban pork, taco spice |
+| Ground coriander | เม็ดผักชีป่น | 50 g | Curries |
+| Paprika (sweet & smoked) | ปาปริก้า (หวาน และ รมควัน) | 100 g | Cuban pork, salmon rubs |
+| Turmeric powder | ผงขมิ้น | 50 g | Kerala curry, anti-inflammatory |
+| Garam masala | กาแรมมาซาลา | 1 small jar | Kerala curry |
+| Chili powder | พริกป่น | 50 g | Taco bowls, soups |
+| Dried oregano | ออริกาโนแห้ง | 1 small | Cuban |
+| Dried thyme | ไทม์แห้ง | 1 small | Bacon-wrapped pork |
+| Bay leaves | ใบกระวาน | 1 small bag | Stews |
+| Erythritol or monk fruit | อีริทริทอล หรือ หล่อฮั่งก๊วย | 500 g | Zero-carb sweetener (only if needed) |
+
+---
+
+## Drinks / เครื่องดื่ม
+
+| English | Thai | Qty | Notes |
+|---|---|---|---|
+| Ground coffee (whole bean preferred) | เมล็ดกาแฟ (แนะนำเมล็ดเต็ม) | 500 g | Morning fast |
+| Loose-leaf green tea | ชาเขียว (แบบใบ) | 100 g | Evening |
+| Oolong tea | ชาอู่หลง | 100 g | Evening |
+| Mineral water | น้ำแร่ | 12-pack 1.5L | Hydration |
+| Sparkling water (unsweetened) | น้ำโซดา (ไม่เติมน้ำตาล) | 12-pack | For electrolyte drinks |
+| Chicken broth / stock (no sugar) | น้ำซุปไก่ (ไม่เติมน้ำตาล) | 2 L tetrapak | Whole30 chicken soup base |
+
+---
+
+## Supplements & electrolytes / อาหารเสริม และ เกลือแร่
+
+| English | Thai | Qty | Notes |
+|---|---|---|---|
+| Potassium chloride (NoSalt or lite salt) | โพแทสเซียมคลอไรด์ (เกลือโลว์โซเดียม) | 1 container | Electrolyte mix |
+| Magnesium glycinate 400mg | แมกนีเซียม ไกลซิเนต 400มก | 60 caps | Pre-bed |
+| Baking soda (for electrolyte mix) | ผงฟู (เบกกิ้งโซดา) | 1 box | Electrolytes |
+
+---
+
+## Backup / snacks / ของว่าง
+
+| English | Thai | Qty | Notes |
+|---|---|---|---|
+| Pork rinds (plain) | แคบหมู (ธรรมดา ไม่ปรุงรส) | 3 bags | Zero-carb crunch |
+| 85% dark chocolate | ดาร์กช็อกโกแลต 85% | 2 bars | Max 20g/day |
+| Olives (green or kalamata, in brine) | มะกอกดอง (เขียวหรือคาลามาตา) | 2 jars | Fat + salt |
+| Pickled vegetables (unsweetened) | ผักดอง (ไม่เติมน้ำตาล) | 1 jar | Side / snack |
+| Bone broth (tetrapak or homemade) | น้ำซุปกระดูก (กล่องหรือทำเอง) | 2 × 1 L | Sodium + gelatin |
+
+---
+
+## ⚠️ Avoid at Makro (common traps)
+
+- **Ranch / Caesar / Thousand Island dressings** — full of sugar, vegetable oil
+- **Pre-packaged "keto" snacks** — usually marketing; read labels
+- **Most Thai curry pastes** — many brands add palm sugar; look for **"ไม่เติมน้ำตาล"** (no added sugar) or make your own
+- **Fruit juices, "coconut water"** — concentrated sugar
+- **Sweetened yogurt drinks** — Dutch Mill etc., all sugar
+- **Low-fat anything** — fat is the point
+- **Standard sriracha** — check for added sugar; the "no sugar added" versions are better
+
+---
+
+## Estimated cost
+
+Makro wholesale prices (April 2026 approximate):
+- Meat & seafood: ~฿4,500–5,500 (salmon-heavy week bumps this)
+- Eggs, fats, coconut products: ~฿900
+- Vegetables & herbs: ~฿800
+- Nuts & pantry: ~฿1,700 (curry pastes + coconut aminos add cost)
+- Drinks & supplements: ~฿800
+- **Total: ฿8,500–9,500 for the week** (one person)
+
+If shopping for two (include Maleewan), roughly 1.7x (not 2x — cooking oil, spices, etc. are shared).