Resource

Meal Prep & Workout Guide

A complete system pairing weekly meal prep with a movement plan. Vegan and non-vegan options for every recipe.

🟢 Beginner Weekly Menu

~10 min/day

Day	Breakfast	Lunch	Dinner	Snack
Monday	Greek yogurt + berries + granola	Mason jar salad	Sheet pan salmon + broccoli + sweet potato	Apple + peanut butter
Tuesday	Same as Mon	Mason jar salad #2	15-min black bean tacos	Handful almonds
Wednesday	Overnight oats	Mason jar salad #3	Leftover tacos	Greek yogurt + berries
Thursday	Greek yogurt + berries	Leftover salmon bowl	20-min veggie stir-fry + tofu	Carrot sticks + hummus
Friday	Overnight oats	Quick tuna + avocado wrap	DIY Buddha bowl	Dark chocolate square
Saturday	Scrambled eggs + spinach	Out or leftovers	Chicken + veggie sheet pan	Mixed nuts

Pick the category that matches your experience. If new to meal prep, start with Beginner for 2-3 weeks before leveling up.

Use the shopping list to buy everything for the week. Stick to the list — this saves time and money.

Block 30-90 minutes. Batch cook versatile ingredients (grains, proteins, roasted veg, dressings) that can be mixed and matched.

Quickly assemble meals from prepped components. Most meals take 5 minutes — just reheat protein, add grain, top with veg and dressing.

1Cook once, eat 3-4 times — every ingredient you prep should be used in at least 3 meals
2Protein first — always prep your protein source; it's the hardest to cook quickly
3Color = nutrients — aim for 3+ colors on every plate
4Dressing is king — a good dressing makes simple ingredients taste like a real meal
5Forgiveness, not perfection — if you skip a prep day, eat simply. Don't quit