Two quick preps per week — food always tastes fresh. Everything comes from the grocery list.
The system: Prep twice a week, 3 days at a time. Sunday covers Mon–Wed. Wednesday covers Thu–Sat. Food never sits more than 3 days — always fresh, always hits different. Each person preps their own food independently — different cuts, different portions, your own process.
Why 3 days, not 5? Because day-4 chicken tastes like cardboard and you know it. Two shorter preps = food that actually tastes good = you actually eat it = results. The extra 45 min on Wednesday is worth it.
Prep 1: Sunday → Mon, Tue, Wed
~1 hour. Your food, your kitchen time. Put on some music, knock it out.
0:00 — Start the Rice
Rinse 1.5 cups jasmine rice, add to rice cooker. Covers your bowls for 3 days.
0:05 — Season & Bake Chicken Thighs
1 lb chicken thighs. Season with garlic powder, paprika, salt, pepper, olive oil. Bake at 400°F for 25 min.
0:10 — Sweet Potatoes In
Cube 2 sweet potatoes, toss with olive oil + salt. Sheet pan, into the oven alongside chicken. Same temp, same time.
0:15 — Brown the Turkey
½ lb ground turkey in a skillet. Season with cumin, chili powder, garlic, onion powder. Your taco bowls for Mon–Wed.
0:25 — Hard-Boil Eggs
4 eggs. 6 min boil → ice bath → peel → container. Grab-and-go protein for 3 days.
0:30 — Prep Veggies
Steam ½ bag broccoli. Avocados — leave whole, slice day-of.
0:35 — Overnight Oats (3 jars)
Each jar: ½ cup oats + ¾ cup oat milk + 1 scoop Vega protein + berries. Mon, Tue, Wed breakfasts done.
0:45 — Container Assembly
Build 3 days of containers. 3 lunch + 3 dinner = 6 containers. Label "His - Lunch Mon" etc.
1:00 — Clean Up & Done
Wash everything. Stack your side of the fridge. Set through Wednesday night.
Prep 2: Wednesday → Thu, Fri, Sat
~40 min. Quicker because you've got the flow. Switch up proteins to keep it interesting.
0:00 — Rice + Oven On
1.5 cups rice in the cooker. Preheat oven to 400°F.
0:05 — Salmon + Sweet Potatoes
Season salmon fillets (12 oz) with lemon, garlic, salt. Cube 1 sweet potato. Both on sheet pans — salmon 15 min, potatoes 25 min.
0:10 — Brown Ground Beef
1 lb ground beef 85/15 in a skillet. Season with garlic powder, paprika, salt, pepper. Your Sat containers.
0:15 — Hard-Boil Eggs + Veggies
4 more eggs. Steam ½ bag broccoli.
0:25 — Overnight Oats (3 jars)
Same recipe with oat milk. Thu, Fri, Sat breakfasts handled.
0:30 — Container Assembly
Salmon containers for Thu–Fri (eat first, fish is best fresh). Ground beef + sweet potato containers for Sat. 6 containers.
0:40 — Done
Clean up. Fridge loaded. Good through Saturday. Sunday = cheat meal or fresh cook.
Health wins built into your prep. Every meal below is anti-inflammatory by design — salmon for omega-3, sweet potatoes for potassium, fermented sides for gut health. Your electrolyte water and sage tea get batched on Sunday too. Small moves, big results. Full details: Health Action Plan
Batch Prep: Electrolyte Water & Sage Tea
Health Batch
DIY Electrolyte Water — 1 Gallon
Make Sunday + Wednesday. Store in fridge. Costs ~$0.25/gallon vs $1.50/stick for Liquid IV.
1 gallon filtered water 1 tsp salt ½ tsp NoSalt (potassium chloride) 160 drops ConcenTrace trace mineral drops Juice of 2 lemons Mix, store in fridge. Pour into your 32oz bottle daily.
Health Batch
Sage Tea Pitcher
Reduces sweating ~50% in clinical studies. Brew once, drink cold all week.
6-8 sage tea bags 1 gallon boiling water
Steep 10-15 min → remove bags → cool → fridge Drink 2-3 cups/day, iced or room temp. Avoid hot (triggers sweating).
Prep 1: Sunday → Mon, Tue, Wed
~1 hour. Your own prep, your own pace. Queue up a podcast and get it done.
0:00 — Start the Rice
Rinse 1 cup jasmine rice, add to rice cooker. Covers your bowls for 3 days.
0:05 — Season & Bake Chicken Thighs
1 lb chicken thighs (boneless). Season with garlic powder, paprika, salt, pepper, olive oil. Bake at 400°F for 25 min.
0:10 — Sweet Potatoes In
Cube 1 sweet potato, toss with olive oil + salt. Sheet pan, into the oven alongside chicken. Same temp, same time.
0:15 — Brown the Ground Beef
½ lb ground beef in a skillet. Season with cumin, chili powder, garlic, onion powder. Your bowls for Mon–Wed.
0:20 — Hard-Boil Eggs
3 eggs. 6 min boil → ice bath → peel → container. Grab-and-go protein for 3 days.
0:25 — Prep Veggies
Steam ½ bag broccoli. Wash spinach. Portion berries into snack bags.
0:30 — Overnight Oats (3 jars)
Each jar: ½ cup oats + ¾ cup almond milk + 1 scoop Whey protein + berries + 1 tbsp ground flaxseed. Mon, Tue, Wed breakfasts done.
0:35 — Fermented Sides
Portion kimchi or sauerkraut into 3 small containers — one per lunch/dinner. Gut health + anti-inflammatory.
0:40 — Container Assembly
Build 3 days of containers. 3 lunch + 3 dinner = 6 containers. Label "Hers - Dinner Tue" etc.
0:55 — Clean Up & Done
Wash everything. Stack your side of the fridge. Set through Wednesday night.
Prep 2: Wednesday → Thu, Fri, Sat
~35 min. Quicker round. Different proteins keep it interesting.
0:00 — Rice + Oven On
1 cup rice in the cooker. Preheat oven to 400°F.
0:05 — Salmon + Sweet Potato
Season salmon fillets (10 oz) with lemon, garlic, salt. Cube 1 sweet potato. Both on sheet pans — salmon 15 min, potato 25 min.
0:10 — Season Chicken Thighs
1 lb chicken thighs (switch up the seasoning — try lemon pepper, herb, or garlic lime). Goes in when salmon comes out.
0:15 — Hard-Boil Eggs + Veggies
3 more eggs. Prep asparagus or zucchini (trim + toss with olive oil). Fresh spinach into bags.
0:20 — Overnight Oats (3 jars)
Same recipe with almond milk + flaxseed. Thu, Fri, Sat breakfasts handled.
0:22 — Fermented Sides + Electrolyte Batch
Portion 3 more kimchi/sauerkraut containers. Mix a fresh gallon of electrolyte water for the fridge.
0:25 — Container Assembly
Salmon containers for Thu–Fri (eat first, fish is best fresh). Chicken + asparagus/zucchini containers for Sat. 6 containers.
0:35 — Done
Clean up. Fridge loaded. Good through Saturday. Sunday = cheat meal or fresh cook.
The Weekly Rotation
The split: Sunday prep = chicken + turkey meals (Mon–Wed). Wednesday prep = salmon + ground beef (Thu–Sat). Different proteins each half keeps taste buds happy and macros covered. Sunday itself = cheat meal or fresh cook night.
3-day max rule: Nothing sits longer than 3 days. That's the whole point of prepping twice. Salmon containers go at the front — eat those first (best within 2 days). Chicken and turkey are fine for the full 3 days. Overnight oats = 3 days easy. Rice = 3 days no problem.
Containers: Each person needs a 6-pack of glass meal prep containers from Aldi or Amazon. Glass > plastic — no microwave chemicals, easier to clean. Label with masking tape so nothing gets mixed up.
The Weekly Calendar
Sunday: Prep 1 — each person preps their own proteins (him: chicken + turkey | her: chicken + ground beef) Monday: Eat from Prep 1 Tuesday: Eat from Prep 1 Wednesday: Last day of Prep 1 + Prep 2 — him: salmon + ground beef | her: salmon + chicken Thursday: Eat from Prep 2 (salmon first — eat within 2 days) Friday: Eat from Prep 2 Saturday: Last day of Prep 2 (chicken day) Sunday: Cheat meal / eat out / fresh cook → then Prep 1 again
Cat Meal Prep
Yes, the cat gets meal prep too. Homemade raw diet — portioned and frozen for the week.
Cat
Raw Cat Food
Prep during Sunday session. ~15 min extra while meat cools.
Important: Let the meat cool before adding supplements. Heat destroys taurine and degrades krill oil. Cook the meat, let it reach room temp, THEN mix in the supplements. Portion into daily containers and freeze what you won't use within 3 days.