Two hours on Sunday. A week of nutrition handled.

This guide walks you through a complete 5-step meal prep system — plan your week, shop smart, batch cook, store safely, and build a routine that actually sticks. Includes a flavor rotation system that turns one protein into nine different meals.

Inside:

• Step 1: Plan Your Week (2 prep days, training vs. rest day matching)
• Step 2: Smart Grocery Shopping (organized by macros)
• Step 3: Batch Cooking Basics (sheet pans, Instant Pot, sauce prep)
• Step 4: Storage & Food Safety (fridge/freezer timelines, container tips)
• Step 5: Build Your Routine (2-hour Sunday block + mid-week reset)
• Flavor Rotation System (1 protein × 3 sauces = 9 meals)
• Weekly Flow Example (Sunday prep schedule, minute by minute)
• Pro Tips & Troubleshooting

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