The 60-Minute Power Hour
Prep components, not complete meals
Why this works: You're prepping building blocks, not eating chicken and rice for 7 days straight. Mix and match daily for variety.
Cook (40 min)
2 protein sources (chicken + ground beef)
1 complex carb (rice or sweet potato)
1 sheet pan of roasted vegetables
Prep (15 min)
1 sauce or dressing
Wash and chop quick-add veggies
Portion everything into containers
Clean (5 min)
Label containers with date
Load dishwasher
Done for the week
Mid-Week Refresh (Wednesday, 30 min)
1 new protein source
Different carb option
New sauce for variety
Why Most People Quit Meal Prep
Common Mistakes
Prepping 21 identical meals on Sunday
Using cheap containers that leak
No flavor variety after day 3
Food spoils before you eat it
The Solution
Prep components, mix daily
Invest in quality glass containers
3 different sauces = 9 meal combos
Sunday + Wednesday split
Macro-Friendly Meal Formulas
Copy these templates for consistent results
The Basic Formula
Protein: 4-6 oz (palm-sized)
Carbs: 1 cup cooked (fist-sized)
Vegetables: 2+ cups (as much as you want)
Fats: 1-2 tbsp (thumb-sized)
Template 1: The Classic
5 oz chicken breast
200g white rice
Roasted broccoli
10g olive oil
Template 2: Breakfast Bowl
3 eggs + 150g egg whites
80g oats
Sautéed spinach
15g almond butter
Template 3: Plant Power
200g tempeh
220g sweet potato
Stir-fry vegetables
1 tbsp sesame oil
How Long Does Prepped Food Last?
Protein (Refrigerated)
Chicken/Ground meat: 3-4 days
Fish: 2-3 days (freeze if longer)
Hard-boiled eggs: 7 days
Beans/Lentils: 5-6 days
Carbs & Vegetables
Rice/Quinoa: 4-6 days
Sweet potatoes: 5 days
Roasted veggies: 5-7 days
Fresh veggies: Prep day-of
Pro tip: This is why Sunday + Wednesday prep works. Nothing sits longer than 3-4 days.
Never Eat Boring Food Again
Same protein, different cuisine daily
Mexican
Chili powder + cumin + lime
Add: salsa, avocado, cilantro
Asian
Soy sauce + ginger + sesame
Add: green onions, sriracha
Mediterranean
Oregano + lemon + garlic
Add: feta, olives, tomatoes
Low-Calorie Sauce Bases
Greek yogurt + any spice blend
Vinegar + mustard + herbs
Hot sauce + lime juice
Quick Batch Cooking Methods
Perfect Chicken (Never Dry)
Brine 2 hours (1/4 cup salt per quart water)
Sear 2 min per side
Oven 375°F for 12-15 min
Rest 5 min, internal temp 165°F
Ground Meat Master Method
Brown in batches (don't overcrowd)
Season after browning
Portion while warm
Cool before storing
Rice Perfection
Ratio: 1 cup rice to 1.5 cups water
Add 1 tsp oil to prevent sticking
Cool completely before storing
Reheat with damp paper towel
Time-Saving Hacks
Sheet Pan Method: Protein on one side, veggies on other
Instant Pot: 8 min chicken, 3 min rice
Freezer Stash: Always cook double, freeze half
Grocery Hack: Order online, save lists for reordering
Sunday Power Hour Timeline
0-10 min: Preheat oven, start rice, season chicken
10-25 min: Chicken in oven, chop veggies, brown ground beef
25-40 min: Veggies on sheet pan, make sauce, portion rice
40-55 min: Remove chicken, finish veggies, portion everything
55-60 min: Clean up, label containers, done
Common Problems Solved
Problem: Bored by day 3
Prep components not meals, use different sauces daily, add fresh elements
Problem: Vegetables soggy
Slightly undercook, store with paper towel, keep dressing separate
Problem: No time Sunday
Buy rotisserie chicken, use pre-cut vegetables, prep in 20-min chunks
The 80/20 Rule
80% prepped (proteins, carbs, sauces) + 20% fresh (salads, fruits, day-of additions) = variety without excessive prep time
The person who preps 3 meals consistently beats the person who preps 21 once and burns out. Start small, master that, scale up.
Calculate Your Macro Needs
References
- USDA Food Safety and Inspection Service. "Leftovers and Food Safety." Updated 2023.
- Academy of Nutrition and Dietetics. "Safe Food Storage: The Refrigerator and Freezer." 2022.
- Ducrot P, Méjean C, Aroumougame V, et al. Meal planning is associated with food variety, diet quality and body weight status. Int J Behav Nutr Phys Act. 2017;14(1):12.
- Monsivais P, Aggarwal A, Drewnowski A. Time spent on home food preparation and indicators of healthy eating. Am J Prev Med. 2014;47(6):796-802.