# 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