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  1. joelhooks revised this gist Dec 19, 2024. 1 changed file with 0 additions and 1 deletion.
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    # Complete Meal Prep System Guide

    ## Metabolic Benefits
    This meal plan's structure optimizes your body's natural rhythms and hormonal patterns throughout the day. The early breakfast stabilizes cortisol and starts your metabolism, while the pre/post workout nutrition maximizes training adaptations and muscle protein synthesis. Strategic carb timing around workouts enhances performance and recovery, while the protein distribution supports continuous muscle maintenance. The earlier dinner and light evening snack align with natural insulin sensitivity patterns and support quality sleep. This consistent approach helps optimize testosterone production, manage cortisol, regulate blood sugar, and enhance overall metabolic flexibility, leading to better body composition and sustained energy levels.

    ## Detailed Meal Breakdown
  2. joelhooks revised this gist Dec 19, 2024. 1 changed file with 78 additions and 116 deletions.
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    # Complete Meal Prep System Guide

    ## Metabolic Benefits
    This meal plan's structure optimizes your body's natural rhythms and hormonal patterns throughout the day. The early breakfast stabilizes cortisol and starts your metabolism, while the pre/post workout nutrition maximizes training adaptations and muscle protein synthesis. Strategic carb timing around workouts enhances performance and recovery, while the protein distribution supports continuous muscle maintenance. The earlier dinner and light evening snack align with natural insulin sensitivity patterns and support quality sleep. This consistent approach helps optimize testosterone production, manage cortisol, regulate blood sugar, and enhance overall metabolic flexibility, leading to better body composition and sustained energy levels.

    ## 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 |

    ## Full Week Prep (Sunday)

    ### Breakfast Prep (7 days)
    - 7 containers with:
    * Measured oats
    * Protein powder portion
    * Nuts/seeds
    * Dried fruit (if using)

    ### Smoothie Packs (7 days)
    - 7 freezer bags with:
    * Portioned frozen fruit
    * Measured protein powder
    * Any dry add-ins
    * Label for liquid amounts

    ### Snack Prep (7 days)
    - 7 portions of:
    * Measured nuts
    * Portioned protein bars
    * Dry ingredients for yogurt
    * Pre-measured supplements

    ### Sauce & Seasonings (7 days)
    - 14 portions (2 per day):
    * Measured oils
    * Dressings
    * Spice blends
    * Condiments
    ## Detailed Meal Breakdown

    ### Early Breakfast (500 cal | P:35g | C:50g | F:15g)
    - 1 cup oats (300 cal | 10g P | 45g C | 5g F)
    - 1 scoop protein powder (120 cal | 24g P | 2g C | 1g F)
    - 1 tbsp nut butter (98 cal | 1g P | 3g C | 9g F)
    - ½ banana or 1 cup berries

    ### Pre-Workout (300 cal | P:25g | C:45g | F:5g)
    - ½ banana (50 cal | 0g P | 13g C | 0g F)
    - 1 scoop protein powder (120 cal | 24g P | 2g C | 1g F)
    - 1 tbsp honey (60 cal | 0g P | 17g C | 0g F)
    - 1 slice toast or ½ cup oats (80 cal | 1g P | 13g C | 4g F)

    ### Post-Workout/Lunch (900 cal | P:60g | C:100g | F:30g)
    - 8 oz lean protein (400 cal | 56g P | 0g C | 12g F)
    * Choice of chicken/turkey/fish
    - 2.5 cups cooked carbs (400 cal | 2g P | 95g C | 3g F)
    * Choice of rice/potato/quinoa
    - 1 cup vegetables (50 cal | 2g P | 5g C | 0g F)
    - 1.5 tbsp healthy fats (180 cal | 0g P | 0g C | 15g F)
    * Oils, nuts, or avocado

    ### Mid-Day Meal (800 cal | P:60g | C:85g | F:30g)
    - 8 oz lean protein (400 cal | 56g P | 0g C | 12g F)
    - 2 cups cooked carbs (320 cal | 2g P | 80g C | 3g F)
    - 2 cups vegetables (100 cal | 2g P | 5g C | 0g F)
    - 1.5 tbsp healthy fats (180 cal | 0g P | 0g C | 15g F)

    ### Dinner (600 cal | P:45g | C:65g | F:25g)
    - 6 oz lean protein (300 cal | 42g P | 0g C | 9g F)
    - 1.5 cups cooked carbs (240 cal | 1g P | 60g C | 2g F)
    - 2 cups vegetables (100 cal | 2g P | 5g C | 0g F)
    - 1.5 tbsp healthy fats (140 cal | 0g P | 0g C | 14g F)

    ### Night Snack (300 cal | P:19g | C:25g | F:10g)
    - 1 cup Greek yogurt (130 cal | 17g P | 8g C | 0g F)
    - ½ cup berries (40 cal | 0g P | 10g C | 0g F)
    - 1 tbsp honey (60 cal | 0g P | 17g C | 0g F)
    - 1 tbsp nuts (70 cal | 2g P | 0g C | 10g F)

    ## Daily Totals
    - Calories: 3400
    - Protein: 244g
    - Carbs: 370g
    - Fat: 115g

    ## 1-2-3 Rotation System

    @@ -103,6 +105,36 @@ Example Combinations:
    - 2-3-1: Turkey + Quinoa + Broccoli Mix
    - 3-2-2: Fish + Sweet Potato + Pepper Mix

    ## Full Week Prep (Sunday)

    ### Breakfast Prep (7 days)
    - 7 containers with:
    * Measured oats
    * Protein powder portion
    * Nuts/seeds
    * Dried fruit (if using)

    ### Smoothie Packs (7 days)
    - 7 freezer bags with:
    * Portioned frozen fruit
    * Measured protein powder
    * Any dry add-ins
    * Label for liquid amounts

    ### Snack Prep (7 days)
    - 7 portions of:
    * Measured nuts
    * Portioned protein bars
    * Dry ingredients for yogurt
    * Pre-measured supplements

    ### Sauce & Seasonings (7 days)
    - 14 portions (2 per day):
    * Measured oils
    * Dressings
    * Spice blends
    * Condiments

    ## Split Week Prep

    ### Sunday Prep (Days 1-4)
    @@ -149,76 +181,6 @@ Example Combinations:
    * 4 for days 5-7
    * Extra for backup

    ## Shopping List

    ### Weekly Items (Sunday)
    - Oats
    - Protein powder
    - Nuts/seeds
    - Frozen fruits
    - Dried fruits
    - Seasonings
    - Cooking oils
    - Pantry staples

    ### First Prep (Sunday)
    Proteins:
    - 2.5 lbs chicken
    - 1 lb turkey
    - 0.5 lb fish

    Carbs:
    - 3 cups rice
    - 2-3 sweet potatoes
    - Quick carbs

    Fresh Produce:
    - 4 days vegetables
    - Leafy greens
    - Mixed vegetables

    ### Second Prep (Wednesday)
    Proteins:
    - 2 lbs chicken
    - 0.5 lb turkey
    - 0.5 lb fish

    Carbs:
    - 2 cups rice
    - 2 sweet potatoes

    Fresh Produce:
    - 3 days vegetables
    - Fresh greens
    - Mixed vegetables

    ## Prep Schedule

    ### Saturday
    1. Shopping
    2. Inventory check
    3. Container wash/check

    ### Sunday (2.5 hours)
    1. Weekly Prep (45 mins):
    - All breakfast portions
    - All smoothie packs
    - All snack portions
    - All sauce portions

    2. First Half Prep (1.75 hours):
    - Cook proteins
    - Prepare carbs
    - Cut vegetables
    - Assemble 4 days of meals

    ### Wednesday (1 hour)
    1. Quick Prep:
    - Cook fresh proteins
    - Make fresh carbs
    - Cut new vegetables
    - Assemble 3 days of meals

    ## Food Safety Guidelines

    ### Safe for Full Week
    @@ -247,4 +209,4 @@ Keep ready:
    - 2 frozen meals
    - 2 protein shakes
    - 2 protein bars
    - 2 nut packs
    - 2 portion packs nuts
  3. joelhooks revised this gist Dec 19, 2024. 1 changed file with 3 additions and 1 deletion.
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    # Complete Meal Prep System Guide - Optimized Approach
    # Complete Meal Prep System Guide

    This meal plan's structure optimizes your body's natural rhythms and hormonal patterns throughout the day. The early breakfast stabilizes cortisol and starts your metabolism, while the pre/post workout nutrition maximizes training adaptations and muscle protein synthesis. Strategic carb timing around workouts enhances performance and recovery, while the protein distribution supports continuous muscle maintenance. The earlier dinner and light evening snack align with natural insulin sensitivity patterns and support quality sleep. This consistent approach helps optimize testosterone production, manage cortisol, regulate blood sugar, and enhance overall metabolic flexibility, leading to better body composition and sustained energy levels.

    ## System Overview
    Daily calories: 3400
  4. joelhooks revised this gist Dec 19, 2024. 1 changed file with 56 additions and 1 deletion.
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    # Complete Meal Prep System Guide
    # Complete Meal Prep System Guide - Optimized Approach

    ## System Overview
    Daily calories: 3400
    @@ -46,6 +46,61 @@ Training: 9:30-11:00 AM
    * Spice blends
    * Condiments

    ## 1-2-3 Rotation System

    ### Proteins (8oz portions)
    1. Chicken Breast
    - Seasonings: lemon herb, fajita, Italian
    - Methods: baked, grilled, pan-seared
    - Bulk prep: sheet pan or batch grill

    2. Ground Turkey
    - Seasonings: taco, Asian-inspired, Italian
    - Methods: skillet cooked, meatballs
    - Bulk prep: large skillet or divided batches

    3. Fish (salmon/white fish)
    - Seasonings: citrus, herb, teriyaki
    - Methods: baked, pan-seared
    - Bulk prep: sheet pan or individual portions

    ### Carbs (2 cup portions)
    1. Rice
    - Types: jasmine, brown, basmati
    - Method: rice cooker or stovetop
    - Variants: plain, cilantro-lime, coconut

    2. Sweet Potato
    - Types: orange, white, Japanese
    - Method: roasted cubes or mashed
    - Variants: cinnamon, savory herbs, plain

    3. Quinoa
    - Types: white, tri-color, red
    - Method: stovetop or rice cooker
    - Variants: plain, herb, broth-cooked

    ### Vegetables (2 cup portions)
    1. Broccoli Mix
    - Base: broccoli florets
    - Add: cauliflower, carrots
    - Prep: steamed or roasted

    2. Pepper Mix
    - Base: bell peppers
    - Add: onions, snap peas
    - Prep: stir-fried or roasted

    3. Green Mix
    - Base: green beans
    - Add: asparagus, zucchini
    - Prep: roasted or steamed

    Example Combinations:
    - 1-1-1: Chicken + Rice + Broccoli Mix
    - 2-3-1: Turkey + Quinoa + Broccoli Mix
    - 3-2-2: Fish + Sweet Potato + Pepper Mix

    ## Split Week Prep

    ### Sunday Prep (Days 1-4)
  5. joelhooks revised this gist Dec 19, 2024. 1 changed file with 152 additions and 168 deletions.
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    # Complete Meal Prep System Guide - Split Week Approach
    # Complete Meal Prep System Guide

    ## System Overview
    Daily calories: 3400
    @@ -16,194 +16,178 @@ Training: 9:30-11:00 AM
    | 7:00 | Dinner | 600 | 45g | 65g | 25g |
    | 9:00 | Night Snack | 300 | 19g | 25g | 10g |

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

    ## Weekly Schedule

    ### Saturday (30-45 mins)
    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

    ### Sunday Prep - Days 1-4 (2.5 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
    - Pack breakfast jars
    - Make smoothie packs

    ### Wednesday Prep - Days 5-7 (1.5 hours)

    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

    ## 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
    ## Full Week Prep (Sunday)

    ### Breakfast Prep (7 days)
    - 7 containers with:
    * Measured oats
    * Protein powder portion
    * Nuts/seeds
    * Dried fruit (if using)

    ### Smoothie Packs (7 days)
    - 7 freezer bags with:
    * Portioned frozen fruit
    * Measured protein powder
    * Any dry add-ins
    * Label for liquid amounts

    ### Snack Prep (7 days)
    - 7 portions of:
    * Measured nuts
    * Portioned protein bars
    * Dry ingredients for yogurt
    * Pre-measured supplements

    ### Sauce & Seasonings (7 days)
    - 14 portions (2 per day):
    * Measured oils
    * Dressings
    * Spice blends
    * Condiments

    ## Split Week Prep

    ### Sunday Prep (Days 1-4)
    1. Proteins:
    - 2.5 lbs chicken
    - 1 lb turkey
    - 0.5 lb fish

    2. Carbs:
    - 3 cups dry rice
    - 2 sweet potatoes
    - Extra quick carbs

    3. Vegetables:
    - 4 days worth, cut/prepped
    - Storage in airtight containers
    - Wash/dry thoroughly

    ### Wednesday Prep (Days 5-7)
    1. Proteins:
    - 2 lbs chicken
    - 0.5 lb turkey
    - 0.5 lb fish

    2. Carbs:
    - 2 cups dry rice
    - 2 sweet potatoes

    3. Vegetables:
    - 3 days worth, fresh cut
    - Store properly

    Carbs (rotate):
    - Rice
    - Sweet potato
    - Quinoa
    ## Container System

    Vegetables (mix):
    - Broccoli/cauliflower
    - Pepper/onion
    - Leafy greens
    ### Weekly Containers
    - 7 breakfast jars
    - 7 smoothie bags
    - 14 sauce containers
    - 7 snack containers

    ### Night Snack
    - Greek yogurt
    - Berries
    - 1 tbsp honey
    ### Split Prep Containers
    - 12 3-compartment glass (34oz)
    * 8 for days 1-4
    * 4 for days 5-7
    * Extra for backup

    ## Shopping List - Split Approach
    ## Shopping List

    ### Sunday Prep (4 days)
    ### Weekly Items (Sunday)
    - Oats
    - Protein powder
    - Nuts/seeds
    - Frozen fruits
    - Dried fruits
    - Seasonings
    - Cooking oils
    - Pantry staples

    ### First Prep (Sunday)
    Proteins:
    - 2.5 lbs chicken breast
    - 1 lb ground turkey
    - 2.5 lbs chicken
    - 1 lb 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

    ### Wednesday Prep (3 days)
    - 3 cups rice
    - 2-3 sweet potatoes
    - Quick carbs

    Fresh Produce:
    - 4 days vegetables
    - Leafy greens
    - Mixed vegetables

    ### Second Prep (Wednesday)
    Proteins:
    - 2 lbs chicken breast
    - 0.5 lb ground turkey
    - 2 lbs chicken
    - 0.5 lb turkey
    - 0.5 lb fish
    - 12 oz Greek yogurt

    Carbs:
    - 2 cups dry rice
    - 2 cups 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

    Fresh Produce:
    - 3 days vegetables
    - Fresh greens
    - Mixed vegetables

    ## Prep Schedule

    ### Saturday
    1. Shopping
    2. Inventory check
    3. Container wash/check

    ### Sunday (2.5 hours)
    1. Weekly Prep (45 mins):
    - All breakfast portions
    - All smoothie packs
    - All snack portions
    - All sauce portions

    2. First Half Prep (1.75 hours):
    - Cook proteins
    - Prepare carbs
    - Cut vegetables
    - Assemble 4 days of meals

    ### Wednesday (1 hour)
    1. Quick Prep:
    - Cook fresh proteins
    - Make fresh carbs
    - Cut new vegetables
    - Assemble 3 days of meals

    ## Food Safety Guidelines
    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

    ## Container Organization
    Fridge layout:
    - Top: Current prep meals
    - Middle: Proteins
    - Bottom: Produce
    - Door: Sauces only

    ### Safe for Full Week
    - Dry breakfast portions
    - Frozen smoothie packs
    - Portioned nuts/seeds
    - Sealed sauces
    - Spice blends

    ### 3-4 Day Maximum
    - Cooked proteins
    - Prepared grains
    - Cut vegetables
    - Assembled meals

    ## Success Tips
    1. Cool all food before packing
    2. Date-label everything
    3. Use first in, first out system
    1. Label everything with dates
    2. Cool foods before packing
    3. Store at proper temps
    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
    5. Keep backup meals ready
    6. Follow FIFO (First In, First Out)

    ## Emergency Backup System
    Keep stocked:
    Keep ready:
    - 2 frozen meals
    - 2 protein shakes
    - 2 protein bars
    - 2 nut packs

    ## Quality Checks
    1. Temperature monitoring
    2. Visual inspection daily
    3. Smell test before use
    4. Check texture
    5. Monitor moisture
    6. Date verification
    - 2 nut packs
  6. joelhooks revised this gist Dec 19, 2024. 1 changed file with 112 additions and 83 deletions.
    195 changes: 112 additions & 83 deletions meal-prep.md
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    # Complete Meal Prep System Guide
    # Complete Meal Prep System Guide - Split Week Approach

    ## System Overview
    Daily calories: 3400
    @@ -17,10 +17,11 @@ Training: 9:30-11:00 AM
    | 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)
    - 12 3-compartment glass (34oz)
    - 4 Mason jars (breakfast)
    - 4 Smoothie bags (pre-workout)
    - 8 Small containers (sauces/snacks)
    - Additional containers for Wednesday prep

    ## Weekly Schedule

    @@ -30,15 +31,22 @@ Training: 9:30-11:00 AM
    - 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
    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

    ### Sunday Main Prep (3 hours)
    Wednesday Prep:
    - 3 lbs protein (mixed)
    - 3 cups dry grains
    - 3 portions starchy carbs
    - 3 days vegetables
    - 3 days breakfast supplies

    ### Sunday Prep - Days 1-4 (2.5 hours)

    1. Setup (15 mins)
    - Clean workspace
    @@ -55,22 +63,24 @@ Training: 9:30-11:00 AM

    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 Prep - Days 5-7 (1.5 hours)

    1. Quick Setup (10 mins)
    - Clear workspace
    - Layout containers

    2. Batch Cook (45 mins)
    - Fresh rice/grains
    - New proteins
    - Fresh vegetables

    ### 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
    3. Assembly (35 mins)
    - Fri-Sun containers
    - Fresh breakfast preps
    - New smoothie packs

    ## Meal Components

    @@ -107,38 +117,81 @@ Vegetables (mix):
    - Berries
    - 1 tbsp honey

    ## Shopping List
    ## Shopping List - Split Approach

    ### Proteins
    - 4 lbs chicken breast
    - 2 lbs ground turkey
    - 1 lb fish
    - Greek yogurt
    ### Sunday Prep (4 days)
    Proteins:
    - 2.5 lbs chicken breast
    - 1 lb ground turkey
    - 0.5 lb fish
    - 16 oz Greek yogurt
    - Protein powder

    ### Carbs
    - Rice
    - Sweet potatoes
    - Quinoa
    - Oats
    - Bananas
    - Berries
    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

    ### Wednesday Prep (3 days)
    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

    ## Food Safety Guidelines
    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

    ### Vegetables
    - Broccoli
    - Cauliflower
    - Bell peppers
    - Onions
    - Leafy greens
    - Snap peas
    ## Container Organization
    Fridge layout:
    - Top: Current prep meals
    - Middle: Proteins
    - Bottom: Produce
    - Door: Sauces only

    ### Fats/Sauces
    - Olive oil
    - Nut butter
    - Coconut oil
    - Seasonings
    - Soy sauce
    - Hot sauce
    ## Success Tips
    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

    ## Emergency Backup System
    Keep stocked:
    @@ -147,34 +200,10 @@ Keep stocked:
    - 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
    ## Quality Checks
    1. Temperature monitoring
    2. Visual inspection daily
    3. Smell test before use
    4. Check texture
    5. Monitor moisture
    6. Date verification
  7. joelhooks created this gist Dec 19, 2024.
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    # 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