Core Framework

Systematic approach to high-protein meal preparation

Weekly Schedule

Planning & Shopping

  • •Inventory check30 min
  • •Shopping list creation15 min
  • •Grocery shopping1 hour

Prep Day

Total time: 2.5-3 hours

Setup

30 min
  • •Preheat ovens to 425°F
  • •Clean workspace
  • •Label containers

Wave 1

30 min
  • •Preheat ovens to 425°F
  • •Clean workspace
  • •Label containers
  • •Oven 1: Potatoes
  • •Oven 2: Chicken breasts
  • •Rice Cooker: Rice and quinoa
  • •Prep: Form turkey meatballs

Wave 2

30 min
  • •Oven 1: Continue potatoes
  • •Oven 2: Turkey meatballs
  • •Monitor grains
  • •Begin vegetable prep

Wave 3

30 min
  • •Oven 1: Roast vegetables
  • •Oven 2: Complete proteins
  • •Finish grains
  • •Prepare sauces

Final Wave

30 min
  • •Assembly line container filling
  • •Cool items with fan
  • •Prepare breakfast jars
  • •Pack smoothie bags

Mid-week Tasks

  • •Move Thursday/Friday meals from freezer to fridge
  • •Quick container inventory
  • •Sauce check/refresh

Quality Control

Temperature Guidelines

Proteins

  • Chicken165°F
  • Turkey meatballs165°F
  • Fish145°F

Storage

  • Fridge34-40°F
  • Freezer0°F or below

Cooling Requirements

Items must reach 40°F within 2 hours

Container System

Main Meals

PrepNaturals 3-Section 34oz Glass Containers

Protein

8oz

Carb

2 cups

Vegetable

2 cups

Breakfast

16oz Wide Mouth Mason Jars

5 jars per person

Use plastic mason jar lids

Smoothies

OXO Good Grips Silicone Reusable Bags

  • •Flat bottom design
  • •Freezer-safe construction

Storage Layout

Refrigerator

  • TopCurrent day's meals
  • MiddleNext day's meals
  • BottomDay 3 meals
  • DoorSauces and snacks

Freezer

  • •Thursday/Friday meals
  • •Emergency backup meals
  • •Smoothie packs

Troubleshooting

food Safety

  • Slow cooling
    Use shallow containers, cooling fan
  • Temperature abuse
    Set timers, use thermometer

containers

  • Seal failure
    Monthly testing, regular replacement
  • Staining
    Immediate washing, baking soda paste

quality

  • Dry proteins
    Check internal temps, use sauce packets
  • Soggy vegetables
    Separate containers, proper cooling

time Management

  • Prep running long
    Use parallel processing, prep containers first
  • Uneven cooking
    Rotate pans, check oven temperature