The blueprint meal prep. Batch-cook one tray of chicken, one pot of rice, one tray of veg on Sunday. Portion into four containers. Lunch is solved Monday through Thursday - no thinking, no excuses, exact macros every time.

• Single cook session = 4 lunches. Time per meal drops from 30 minutes to 90 seconds (microwave).
• Pre-portioned protein, carb and fiber - macros are locked in before the week starts.
• Clean, simple foods that reheat without going rubbery or soggy.

1. 1

   Heat oven to 220 °C / 425 °F. Start the rice: rinse, combine with water and salt, bring to a boil, reduce, cover, simmer 12 minutes, rest 10 minutes off heat.

2. 2

   Toss sweet potato cubes and broccoli with olive oil and seasoning on a sheet pan. Spread in a single layer - do not crowd.

3. 3

   Pat chicken dry, rub with oil and all seasoning. Place on a second sheet pan or in a skillet.

4. 4

   Roast chicken 18-22 minutes until internal temp is 74 °C / 165 °F. Roast veg 20-25 minutes, stirring halfway, until edges char.

5. 5

   Rest chicken 5 minutes, then slice against the grain into 1 cm strips - this keeps it juicy after reheating.

6. 6

   Portion into 4 containers: 200 g sliced chicken + 150 g cooked rice + 200 g roasted veg per container.

7. 7

   Cool to room temp, seal, refrigerate. Label with day if it helps you stay accountable.

• Slightly undercook the chicken (pull at 71 °C / 160 °F) - it finishes cooking on the pan and won't dry out when reheated.
• Rest rice covered for 10 min before portioning - locks in steam so it reheats fluffy, not gummy.
• Add the sauce on the day you eat it (hot sauce, teriyaki, chimichurri) - sauce in the container makes everything soggy.
• Glass containers > plastic. They don't stain, don't smell, and microwave evenly.
• Cook day = Sunday. Eat in order Mon-Thu. Friday is your flex meal so nothing wastes.