Meal Prep
Sunday ritual • ~1 hour to dominate the week
🎯 Daily Targets
200g
Protein
1800-2200
Calories
1 gal
Water
💧
Water Jug Check
Fill your 1-gallon jug for tomorrow. Keep it visible!
📋 Prep Checklist
Protein (Priority One)
Sides
Snacks
Setup
📦 Pack Containers
🛒 Shopping List
Protein
- Chicken thighs 2 lbs
- Ground beef (80/20) 2 lbs
- Eggs 2 dozen
- Bacon 1 lb
- Ribeye steaks 2-3
Produce
- Broccoli 2 heads
- Asparagus 1 bunch
- Bell peppers 3
- Onions 2
Snacks
- Mixed nuts 1 container
- Protein powder check supply
- Greek yogurt 4 cups
Pantry
- Olive oil check supply
- Salt & seasonings check supply
💪 Sample Day: 212g Protein
- ✓ 4 eggs + 4 bacon (34g)
- ✓ Chicken thighs 8oz (50g)
- ✓ Protein shake (25g)
- ✓ 3 hard boiled eggs (18g)
- ✓ Ribeye 10oz (65g)
- ✓ Greek yogurt (20g)
Daily Total: 212g protein • 2080 calories