Meal PrepIn short
Almost nobody quits because cooking is hard. They quit because they tried to prep 21 different meals with 6 different sauces on a Sunday afternoon, burned out, and never did it again. The system below removes almost all of the decisions.
A realistic Sunday
Shop
Buy one protein, one carb, and two vegetables in bulk — nothing exotic.
Cook protein + carb
Sheet pan chicken or ground beef, rice or potatoes in the oven or rice cooker at the same time.
Cook vegetables
Roast or steam while the protein finishes — overlap the timers.
Portion
Split into containers by eye. Perfect equality is not the goal.
Store
4 days in the fridge, the rest straight into the freezer.
Start with 4–5, not 21. It is easier to stay consistent, and you avoid the "I am sick of this" wall that kills most first attempts.
Most cooked proteins, grains, and roasted vegetables hold up well for 4 days refrigerated. Freeze anything you will not eat within that window.
Glass containers with airtight lids reheat evenly and do not stain or hold smells the way some plastic does — but any sealed container works to start.
High ProteinForget the "1g per pound" rule of thumb. Here is how to actually calculate the protein target that fits your goal.
CaloriesYou do not need a spreadsheet to lose fat. You need a deficit that is big enough to work and small enough to sustain.