Daily calories: 3400 Macros: 244g protein, 370g carbs, 115g fat Training: 9:30-11:00 AM

• 12 3-compartment glass (34oz)
• 4 Mason jars (breakfast)
• 4 Smoothie bags (pre-workout)
• 8 Small containers (sauces/snacks)
• Additional containers for Wednesday prep

1. Inventory Check (10 mins)

   • Count containers
   • Check staples
   • List needs

2. Shopping List (Split for freshness) Sunday Prep:

   • 4 lbs protein (mixed)
   • 5 cups dry grains
   • 4 portions starchy carbs
   • 4 days vegetables
   • 4 days breakfast supplies

   Wednesday Prep:

   • 3 lbs protein (mixed)
   • 3 cups dry grains
   • 3 portions starchy carbs
   • 3 days vegetables
   • 3 days breakfast supplies

1. Setup (15 mins)

   • Clean workspace
   • Layout containers
   • Preheat oven 375°F
   • Check equipment

2. Batch Cook (1.5 hours)

   • Start rice/grains
   • Season all proteins
   • Cook proteins in batches
   • Prep vegetables
   • Package sauces

3. Assembly (45 mins)

   • Mon-Thu containers complete
   • Pack breakfast jars
   • Make smoothie packs

1. Quick Setup (10 mins)

   • Clear workspace
   • Layout containers

2. Batch Cook (45 mins)

   • Fresh rice/grains
   • New proteins
   • Fresh vegetables

3. Assembly (35 mins)

   • Fri-Sun containers
   • Fresh breakfast preps
   • New smoothie packs

• 1 cup oats
• 1 scoop protein
• 1 tbsp nut butter
• ½ fruit

• ½ banana
• 1 scoop protein
• 1 tbsp honey
• Quick carbs

Protein (rotate):

• Chicken breast
• Ground turkey
• Fish

Carbs (rotate):

• Rice
• Sweet potato
• Quinoa

Vegetables (mix):

• Broccoli/cauliflower
• Pepper/onion
• Leafy greens

• Greek yogurt
• Berries
• 1 tbsp honey

Proteins:

• 2.5 lbs chicken breast
• 1 lb ground turkey
• 0.5 lb fish
• 16 oz Greek yogurt
• Protein powder

Carbs:

• 3 cups dry rice
• 2 large sweet potatoes
• 2 cups quinoa
• 2 cups oats
• 4 bananas
• 8 oz berries

Vegetables:

• 1 head broccoli
• 2 bell peppers
• 1 onion
• 8 oz leafy greens
• 8 oz snap peas

Proteins:

• 2 lbs chicken breast
• 0.5 lb ground turkey
• 0.5 lb fish
• 12 oz Greek yogurt

Carbs:

• 2 cups dry rice
• 2 sweet potatoes
• 1 cup quinoa
• 1.5 cups oats
• 3 bananas
• 6 oz berries

Vegetables:

• 1 head broccoli
• 2 bell peppers
• 1 onion
• 6 oz leafy greens
• 6 oz snap peas

Maximum storage times:

• Cooked proteins: 3-4 days
• Cooked grains: 3-4 days
• Cut raw vegetables: 3-5 days
• Cooked vegetables: 3-4 days

Storage temperatures:

• Refrigerator: 40°F (4°C) or below
• Hot foods: Cool within 2 hours
• Store in airtight containers

Fridge layout:

• Top: Current prep meals
• Middle: Proteins
• Bottom: Produce
• Door: Sauces only

1. Cool all food before packing
2. Date-label everything
3. Use first in, first out system
4. Clean as you go
5. Keep 2 emergency meals
6. Check temps regularly
7. When in doubt, throw it out
8. Store similar items together

Keep stocked:

• 2 frozen meals
• 2 protein shakes
• 2 protein bars
• 2 nut packs

1. Temperature monitoring
2. Visual inspection daily
3. Smell test before use
4. Check texture
5. Monitor moisture
6. Date verification