High-Protein Meal Prep OS

A systematic approach to high-protein meal prep that takes the thought out of eating while maintaining variety.

The 1-2-3 System

What It Does

  • Creates 15 unique meal combinations per week
  • Maintains protein variety while keeping shopping simple
  • 2-3 hour Sunday prep for the entire week
  • Standardized portions for easy macro tracking

Core Components

Proteins

🍗 Chicken

🦃 Turkey

🐟 Fish

Starches

🍚 Rice

🥔 Potato

🌱 Quinoa

Veggies

❄️ Broccoli & Cauliflower

❄️ Mixed Vegetables

Quick Actions

View Meal Plan

Check portions and mix meals for the week

Shopping List

Get ingredients for your weekly prep

System Components

Core Framework

The 1-2-3 rotation system for daily variety

Meal Plan

Detailed meal plans and portion guides

Shopping List

Weekly items and pantry staples

Container System

Equipment and storage logistics

Prep Workflow

2-3 hour Sunday prep process

Base Recipes

Proteins, starches, and sauce system

Profile & Targets

Personal nutrition profile and targets

Progress & QC

Track progress and maintain quality standards