Glossary
Meal Prep
Updated February 28, 2026
Meal Prep turns meal planning into a controlled execution loop with fewer daily choices.
3-step execution model
The most effective meal prep follows a simple sequence: select your core ingredients, cook them in batches, then portion everything into containers for the week ahead.
| Step | Action |
|---|---|
| Build | choose fixed proteins, carbs, and produce blocks |
| Cook | prepare one batch per block |
| Package | portion and label for repeatable reheats |
Phase-specific prep maps
Your training phase determines which ingredients to emphasize and how to structure your prep sessions. Each phase has different nutritional priorities that shape your ingredient selection and portioning approach.
| Phase | Protein anchor | Carb anchor | Prep note |
|---|---|---|---|
| Fat-loss | lean poultry, fish, tofu | oats, rice, potato | prioritize portion control |
| Maintenance | mixed proteins and beans | whole grains and legumes | balance taste and repetition |
| High-volume training | protein + fast carb pair | additional starchy component | prep hydration and salt together |
Missing ingredient and schedule substitutions
When your planned ingredients aren't available or your schedule shifts, having a clear substitution strategy keeps your prep routine intact. Focus on maintaining similar nutritional profiles rather than exact ingredient matches.
| Missing piece | Primary swap | fallback swap |
|---|---|---|
| Protein | swap lean protein family | shift to equivalent protein density |
| Carb | swap root for grain or starchy item | add small fruit or legume add-on |
| Spice or sauce | reuse signature flavor profile | standard salt and lemon profile |
Keep continuity with meal prep containers, bulk cooking, and grocery list to keep the process stable during disruption.