A repeatable meal-prep system for fat loss: two prep sessions per week, modular meals, backup options, and training-day fueling that keeps the routine sustainable.
Each meal box starts with 150-200g protein, one fist of carbs, and two fists of vegetables. Use the upper carb range on training days and the lower range on recovery days.
Training is included only where it changes fueling. Pick a day to see the meal structure and the main execution note.
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Do not force a full 7-day batch. Eat refrigerated food first, then use frozen backup meals to bridge the rest of the week.
Marinate chicken, boil eggs, sear shishamo, steam/pan-sear/cook haddock in tomato sauce, sear lightly salted mackerel, quickly sear black-pepper shrimp, make tomato or bell pepper squid rings, steam or pan-sear fish, and freeze shrimp wontons.
Cook 4-5 servings of brown rice, steam or bake 5-6 sweet potatoes, then steam potatoes, dice one potato, mash the rest, and fold the cubes back in.
Blanch broccoli, wash and dry greens, and prep cucumber and cherry tomatoes. Use tomatoes first with squid, shrimp, or eggs.
Each box gets 150-200g protein, one fist of carbs, and two fists of vegetables. Refrigerate 3 days of meals and freeze the rest.
High-frequency prep notes are collapsed by default so the page stays calm until you need the details.
Split into 6-8 portions, 180-200g raw weight each. Marinate with black pepper, a little salt, garlic, and low-sodium soy sauce for 15-30 minutes.
Pan-sear over medium heat for 5-7 minutes per side, bake at 200°C for 20-25 minutes, or air-fry at 180°C for 15-18 minutes.
Haddock: use 150-200g per meal. Steam for 6-8 minutes, pan-sear 2-3 minutes per side after patting dry, or simmer gently in tomato sauce for 4-5 minutes.
Lightly salted mackerel: use one fillet per meal. Sear skin-side first for 4-5 minutes, then 2-3 minutes on the other side. Do not add extra salt and pair it with light vegetables.
Shishamo: thaw, pat very dry, season with black pepper, a little salt, and garlic for 10 minutes, then sear until golden.
Thaw peeled sea shrimp, rinse, and pat very dry with kitchen paper. Season with black pepper and a little salt for 5-10 minutes.
Heat a nonstick pan, brush on a very thin layer of olive oil, spread shrimp in one layer, and sear 1-2 minutes per side until pink, curled, and opaque in the center.
Thaw squid rings, pat dry, and season with lemon juice or a splash of cooking wine plus black pepper for 5-10 minutes. Stir-fry over high heat for only 1-2 minutes until white and slightly curled.
With only two tomatoes, use them for tomato squid, tomato shrimp, or lean tomato eggs. Save soup base for when you have at least three tomatoes.
Brown rice: use about 1:1.5 rice-to-water and cook 4-5 servings at once.
Sweet potatoes: steam for 20-30 minutes or bake at 200°C for 40-50 minutes.
Chunky mashed potatoes: peel and cube potatoes, steam for 20-25 minutes, dice one potato, mash the rest while hot, then fold the cubes back in. Add 30-50ml skim milk, unsweetened soy milk, or 1-2 spoons of plain Greek yogurt only if dry.
Cut broccoli into small florets, blanch for 2-3 minutes, then cool quickly.
Blanch spinach for 1 minute; eat lettuce, cucumber, and cherry tomatoes raw; stir-fry bell peppers quickly for 2-3 minutes.
Use 200-250g shrimp paste, 20-30 wonton wrappers, 2 packs of enoki, 3 tomatoes, and 2 cloves of garlic.
Cook tomatoes down with no oil or very little oil, add 800ml-1L water, then add enoki and shrimp wontons for 3-4 minutes.
A good diet system still works when the day is imperfect. These are the default fallback moves.