A two-hour Sunday system that produces a week of meals you'll actually eat.
Cooking seven identical meals. Nobody eats the same lunch five days running with enthusiasm, and by Thursday it's takeout. The fix is component prep, not meal prep: cook parts, assemble differently each day.
Two proteins, two carbohydrates, three vegetables, three sauces. Chicken thighs and ground beef. Rice and potatoes. Roasted broccoli, peppers, a bag of greens. Then salsa, tahini-lemon, and a soy-ginger. That's fifteen minutes of assembly variety from one cooking session, and it never tastes like the same meal twice.
Oven on first: two trays of vegetables and the potatoes, forty minutes hands-off. Rice in a cooker or pot at the same time. Proteins on the stovetop while those run — chicken in one pan, beef in another. Sauces take five minutes total. Everything into containers by component, not by meal. Two hours, twelve to fifteen meals.
Prep it too, or protein at breakfast never happens. Overnight oats with whey, egg muffins made in a tin, or Greek yogurt portioned with fruit. Something that requires no decisions before coffee.
Cottage cheese, jerky, hard-boiled eggs, Greek yogurt, a shake. Most "protein snacks" on shelves contain less protein than a glass of milk at four times the price. Check the grams per serving before believing the packaging.
Applying this around a real schedule is where most plans break. Coaching exists for exactly that gap.
Weigh proteins and carbohydrates once at prep, not at every meal — write the per-container amounts on the lid and you'll never track again that week. Add fiber deliberately, since prepped meals skew low: beans in the mix, a greens or psyllium blend like Dolce Superfoods in the morning, and vegetables at volume.
Cooked proteins and grains generally three to four days. Cook Sunday and Wednesday, or freeze half.
No, but it removes the decisions that derail people. It's an adherence tool.
Undercook proteins slightly, store with a little of their cooking liquid, and reheat covered.
Your schedule, your appetite, your training history, your injuries — applied instead of explained.
One email a week: what actually works in training and nutrition, minus the hype.