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Complete Meal Prep System Guide

Complete Meal Prep System Guide

This meal plan's structure optimizes your body's natural rhythms and hormonal patterns throughout the day. The early breakfast stabilizes cortisol and starts your metabolism, while the pre/post workout nutrition maximizes training adaptations and muscle protein synthesis. Strategic carb timing around workouts enhances performance and recovery, while the protein distribution supports continuous muscle maintenance. The earlier dinner and light evening snack align with natural insulin sensitivity patterns and support quality sleep. This consistent approach helps optimize testosterone production, manage cortisol, regulate blood sugar, and enhance overall metabolic flexibility, leading to better body composition and sustained energy levels.

Detailed Meal Breakdown

Early Breakfast (500 cal | P:35g | C:50g | F:15g)

  • 1 cup oats (300 cal | 10g P | 45g C | 5g F)
  • 1 scoop protein powder (120 cal | 24g P | 2g C | 1g F)
  • 1 tbsp nut butter (98 cal | 1g P | 3g C | 9g F)
  • ½ banana or 1 cup berries

Pre-Workout (300 cal | P:25g | C:45g | F:5g)

  • ½ banana (50 cal | 0g P | 13g C | 0g F)
  • 1 scoop protein powder (120 cal | 24g P | 2g C | 1g F)
  • 1 tbsp honey (60 cal | 0g P | 17g C | 0g F)
  • 1 slice toast or ½ cup oats (80 cal | 1g P | 13g C | 4g F)

Post-Workout/Lunch (900 cal | P:60g | C:100g | F:30g)

  • 8 oz lean protein (400 cal | 56g P | 0g C | 12g F)
    • Choice of chicken/turkey/fish
  • 2.5 cups cooked carbs (400 cal | 2g P | 95g C | 3g F)
    • Choice of rice/potato/quinoa
  • 1 cup vegetables (50 cal | 2g P | 5g C | 0g F)
  • 1.5 tbsp healthy fats (180 cal | 0g P | 0g C | 15g F)
    • Oils, nuts, or avocado

Mid-Day Meal (800 cal | P:60g | C:85g | F:30g)

  • 8 oz lean protein (400 cal | 56g P | 0g C | 12g F)
  • 2 cups cooked carbs (320 cal | 2g P | 80g C | 3g F)
  • 2 cups vegetables (100 cal | 2g P | 5g C | 0g F)
  • 1.5 tbsp healthy fats (180 cal | 0g P | 0g C | 15g F)

Dinner (600 cal | P:45g | C:65g | F:25g)

  • 6 oz lean protein (300 cal | 42g P | 0g C | 9g F)
  • 1.5 cups cooked carbs (240 cal | 1g P | 60g C | 2g F)
  • 2 cups vegetables (100 cal | 2g P | 5g C | 0g F)
  • 1.5 tbsp healthy fats (140 cal | 0g P | 0g C | 14g F)

Night Snack (300 cal | P:19g | C:25g | F:10g)

  • 1 cup Greek yogurt (130 cal | 17g P | 8g C | 0g F)
  • ½ cup berries (40 cal | 0g P | 10g C | 0g F)
  • 1 tbsp honey (60 cal | 0g P | 17g C | 0g F)
  • 1 tbsp nuts (70 cal | 2g P | 0g C | 10g F)

Daily Totals

  • Calories: 3400
  • Protein: 244g
  • Carbs: 370g
  • Fat: 115g

1-2-3 Rotation System

Proteins (8oz portions)

  1. Chicken Breast

    • Seasonings: lemon herb, fajita, Italian
    • Methods: baked, grilled, pan-seared
    • Bulk prep: sheet pan or batch grill
  2. Ground Turkey

    • Seasonings: taco, Asian-inspired, Italian
    • Methods: skillet cooked, meatballs
    • Bulk prep: large skillet or divided batches
  3. Fish (salmon/white fish)

    • Seasonings: citrus, herb, teriyaki
    • Methods: baked, pan-seared
    • Bulk prep: sheet pan or individual portions

Carbs (2 cup portions)

  1. Rice

    • Types: jasmine, brown, basmati
    • Method: rice cooker or stovetop
    • Variants: plain, cilantro-lime, coconut
  2. Sweet Potato

    • Types: orange, white, Japanese
    • Method: roasted cubes or mashed
    • Variants: cinnamon, savory herbs, plain
  3. Quinoa

    • Types: white, tri-color, red
    • Method: stovetop or rice cooker
    • Variants: plain, herb, broth-cooked

Vegetables (2 cup portions)

  1. Broccoli Mix

    • Base: broccoli florets
    • Add: cauliflower, carrots
    • Prep: steamed or roasted
  2. Pepper Mix

    • Base: bell peppers
    • Add: onions, snap peas
    • Prep: stir-fried or roasted
  3. Green Mix

    • Base: green beans
    • Add: asparagus, zucchini
    • Prep: roasted or steamed

Example Combinations:

  • 1-1-1: Chicken + Rice + Broccoli Mix
  • 2-3-1: Turkey + Quinoa + Broccoli Mix
  • 3-2-2: Fish + Sweet Potato + Pepper Mix

Full Week Prep (Sunday)

Breakfast Prep (7 days)

  • 7 containers with:
    • Measured oats
    • Protein powder portion
    • Nuts/seeds
    • Dried fruit (if using)

Smoothie Packs (7 days)

  • 7 freezer bags with:
    • Portioned frozen fruit
    • Measured protein powder
    • Any dry add-ins
    • Label for liquid amounts

Snack Prep (7 days)

  • 7 portions of:
    • Measured nuts
    • Portioned protein bars
    • Dry ingredients for yogurt
    • Pre-measured supplements

Sauce & Seasonings (7 days)

  • 14 portions (2 per day):
    • Measured oils
    • Dressings
    • Spice blends
    • Condiments

Split Week Prep

Sunday Prep (Days 1-4)

  1. Proteins:

    • 2.5 lbs chicken
    • 1 lb turkey
    • 0.5 lb fish
  2. Carbs:

    • 3 cups dry rice
    • 2 sweet potatoes
    • Extra quick carbs
  3. Vegetables:

    • 4 days worth, cut/prepped
    • Storage in airtight containers
    • Wash/dry thoroughly

Wednesday Prep (Days 5-7)

  1. Proteins:

    • 2 lbs chicken
    • 0.5 lb turkey
    • 0.5 lb fish
  2. Carbs:

    • 2 cups dry rice
    • 2 sweet potatoes
  3. Vegetables:

    • 3 days worth, fresh cut
    • Store properly

Container System

Weekly Containers

  • 7 breakfast jars
  • 7 smoothie bags
  • 14 sauce containers
  • 7 snack containers

Split Prep Containers

  • 12 3-compartment glass (34oz)
    • 8 for days 1-4
    • 4 for days 5-7
    • Extra for backup

Food Safety Guidelines

Safe for Full Week

  • Dry breakfast portions
  • Frozen smoothie packs
  • Portioned nuts/seeds
  • Sealed sauces
  • Spice blends

3-4 Day Maximum

  • Cooked proteins
  • Prepared grains
  • Cut vegetables
  • Assembled meals

Success Tips

  1. Label everything with dates
  2. Cool foods before packing
  3. Store at proper temps
  4. Clean as you go
  5. Keep backup meals ready
  6. Follow FIFO (First In, First Out)

Emergency Backup System

Keep ready:

  • 2 frozen meals
  • 2 protein shakes
  • 2 protein bars
  • 2 portion packs nuts
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