EAT CLEAN
One session on Sunday, lunches and dinners handled until Thursday. Every recipe here makes at least 4 portions in 40 minutes of active work or less, from ingredients any supermarket carries. Chili, curries, meatballs, rice boxes — food that reheats better than it started. The point is removing weekday decisions: when the meal is already in the fridge, eating clean is the lazy option.
Nutrition values are estimates per serving.
One pot on Sunday, five lunches sorted.
42g protein · 430 kcal · 40 min
Creamy curry from yogurt — five boxes, no jar sauce.
46g protein · 480 kcal · 35 min
The Sunday classic — six portions of the real thing.
40g protein · 520 kcal · 40 min
The classic bodybuilder box, but seasoned like food.
48g protein · 510 kcal · 40 min
Three ingredients, shreds itself, works in everything.
44g protein · 320 kcal · 35 min
The veggie Sunday sauce that meat eaters finish first.
22g protein · 410 kcal · 35 min
Twenty meatballs now, four dinners later.
45g protein · 490 kcal · 40 min
Bake once, grab a protein breakfast for six days.
18g protein · 210 kcal · 30 min
Friday's fajitas, boxed for the whole week.
46g protein · 470 kcal · 35 min
A freezer bag of burrito nights waiting to happen.
38g protein · 450 kcal · 35 min
Sweet potato and spiced beef — five boxes, zero decisions.
44g protein · 520 kcal · 40 min
The marinade does the work while you watch football.
48g protein · 470 kcal · 40 min
A stew that tastes like Sunday without taking all of it.
40g protein · 480 kcal · 40 min
Bake once, breakfast is a square you grab while leaving.
19g protein · 320 kcal · 35 min
Sticky glazed thighs that survive four days of reheating.
46g protein · 540 kcal · 35 min
Smoky shredded turkey for wraps, bowls and sandwiches all week.
42g protein · 330 kcal · 35 min
Sunday assembly line: five breakfasts in ten minutes.
24g protein · 400 kcal · 10 min
The cheapest five meals you'll cook this month.
20g protein · 450 kcal · 30 min
A vegetable soup that actually fills the tank.
18g protein · 380 kcal · 35 min
Bake it once, slice protein for four days.
40g protein · 360 kcal · 45 min
3–4 days is the safe range for cooked chicken, beef and rice. Anything you want later than Thursday, freeze on Sunday.
One recipe, four portions. Not five different recipes in labeled containers — that's how meal prep becomes a hobby you quit. Start with a chili.
Boring recipes do. Chili, curry and meatballs actually improve overnight — day-two is the better meal.