Meal Prep turns meal planning into a controlled execution loop with fewer daily choices.
013-step execution model
| Step | Action |
|---|
| Build | Choose fixed proteins, carbs, and produce blocks |
| Cook | Prepare one batch per block |
| Package | Portion and label for repeatable reheats |
02Phase-specific prep maps
| Phase | Protein anchor | Protein per container | Carb anchor | Prep note |
|---|
| Fat-loss | Lean poultry, fish, tofu | 35–45 g | Oats, rice, potato | Prioritize portion control |
| Maintenance | Mixed proteins and beans | 30–40 g | Whole grains and legumes | Balance taste and repetition |
| High-volume training | Protein + fast carb pair | 40–55 g | Additional starchy component | Prep hydration and salt together |
03Food safety rules
| Rule | Standard |
|---|
| Refrigerated shelf life | 3–4 days for cooked meals. Label prep date on each container |
| Rice cooling | Cool cooked rice within 1 hour to prevent Bacillus cereus |
| Reheat temperature | Heat to 74C / 165F before eating |
| Freezer storage | Most prepped meals safe for 2–3 months frozen |
04Missing ingredient and schedule substitutions
| 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.
