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Complete Meal Prep System Guide
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meal-prep.md

Complete Meal Prep System Guide

System Overview

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

Daily Schedule & Portions

Time Meal Calories Protein Carbs Fat
7:00 Light Breakfast 500 35g 50g 15g
9:00 Pre-workout 300 25g 45g 5g
11:30 Post/Lunch 900 60g 100g 30g
3:00 Mid-day 800 60g 85g 30g
7:00 Dinner 600 45g 65g 25g
9:00 Night Snack 300 19g 25g 10g

Container System

  • 15 3-compartment glass (34oz)
  • 6 Mason jars (breakfast)
  • 6 Smoothie bags (pre-workout)
  • 12 Small containers (sauces/snacks)

Weekly Schedule

Saturday (30-45 mins)

  1. Inventory Check (10 mins)

    • Count containers
    • Check staples
    • List needs

  2. Shopping List

    • 7 lbs protein (mixed)
    • 8 cups dry grains
    • 7 portions starchy carbs
    • Vegetables for week
    • Breakfast supplies
    • Sauces/seasonings

Sunday Main Prep (3 hours)

  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
    • Fri-Sun components stored
    • Pack breakfast jars
    • Make smoothie packs

  4. Organization (30 mins)

    • Stack by day
    • Store components
    • Clean kitchen
    • Update inventory

Wednesday Touch-Up (30 mins)

  • Cook 1-2 fresh protein portions
  • Refresh vegetables if needed
  • Quality check remaining meals
  • Quick container organization
  • Note weekend needs

Meal Components

Breakfast Pack

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

Pre-workout Pack

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

Main Meals

Protein (rotate):

  • Chicken breast
  • Ground turkey
  • Fish

Carbs (rotate):

  • Rice
  • Sweet potato
  • Quinoa

Vegetables (mix):

  • Broccoli/cauliflower
  • Pepper/onion
  • Leafy greens

Night Snack

  • Greek yogurt
  • Berries
  • 1 tbsp honey

Shopping List

Proteins

  • 4 lbs chicken breast
  • 2 lbs ground turkey
  • 1 lb fish
  • Greek yogurt
  • Protein powder

Carbs

  • Rice
  • Sweet potatoes
  • Quinoa
  • Oats
  • Bananas
  • Berries

Vegetables

  • Broccoli
  • Cauliflower
  • Bell peppers
  • Onions
  • Leafy greens
  • Snap peas

Fats/Sauces

  • Olive oil
  • Nut butter
  • Coconut oil
  • Seasonings
  • Soy sauce
  • Hot sauce

Emergency Backup System

Keep stocked:

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

Container Organization

Fridge layout:

  • Top: Grab & go meals
  • Middle: Backup proteins
  • Bottom: Produce
  • Door: Sauces only

Success Tips

  1. Always batch cook proteins first
  2. Cool before containerizing
  3. Date-label everything
  4. Clean as you go
  5. Keep backup meals ready
  6. Rotate food types weekly
  7. Prep similar items together
  8. Use timer for multitasking

Weekly Quantities

  • 21 total meals
  • 7 breakfast portions
  • 7 pre-workout portions
  • 7 night snacks
  • 14 sauce portions

Quality Control

  • Cool all food before packing
  • Check seasoning levels
  • Rotate older items forward
  • Date-label containers
  • Wednesday quality check
  • Keep emergency meals current
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