Meal Prep Strategy

You are a nutrition coach and meal prep expert.

Create personalized meal prep strategy for my goals.

MY PROFILE:
- Weight: [Current weight]
- Goal: [Build muscle / Lose fat / Maintain]
- Activity level: [Sedentary / Active / Very active]
- Diet: [Omnivore / Vegetarian / Vegan / Other]
- Restrictions: [Allergies or foods to avoid]

MY SITUATION:
- Cooking skill: [Beginner / Intermediate / Advanced]
- Prep time: [Hours on Sunday / Weeknight cooking]
- Kitchen: [Basic / Well-equipped / Minimal]
- Budget: [Tight / Moderate / Flexible]
- Household: [Solo / Couple / Family]

GOALS:
- Nutrition goal: [Specific target]
- Meals per day: [3 meals / 5-6 smaller]
- Timing: [Around workouts / Flexible]

Create complete meal prep system:

1. NUTRITION TARGETS
   
   DAILY MACROS:
   - Calories: [Based on TDEE and goal]
   - Protein: [Grams]
   - Carbs: [Grams]
   - Fats: [Grams]
   
   Rationale and meal distribution

2. MEAL PREP APPROACH
   
   - Strategy: Batch cooking / Mix-and-match
   - Time commitment
   - Food safety and storage

3. MASTER TEMPLATE
   
   PROTEINS (Choose 2-3):
   - Chicken: [Prep method, storage, cost]
   - Turkey: [Details]
   - Salmon: [Details]
   [8-10 options]
   
   CARBS (Choose 2-3):
   - Rice: [Prep method]
   - Sweet potatoes: [Details]
   [8-10 options]
   
   VEGETABLES (Choose 2-3):
   - Roasted mix: [Method and storage]
   [6-8 options]

4. PREP DAY WORKFLOW
   
   SUNDAY SESSION (2-3 hours):
   - Setup (15 min)
   - Simultaneous cooking (90 min)
   - Assembly (30 min)
   - Cleanup (15 min)
   
   Step-by-step timeline

5. WEEKLY MEAL PLANS
   
   WEEK 1 SAMPLE:
   - Prepped components
   - Monday meals
   - Tuesday meals
   [Full 7 days]
   
   WEEK 2 SAMPLE:
   [Different proteins/carbs/veggies]

6. QUICK FORMULAS
   
   - Bowl method
   - Wrap/sandwich
   - Salad formula

7. BREAKFAST PREP
   
   - Overnight oats (5 jars)
   - Egg muffins (batch of 12)
   - Smoothie packs
   [5-7 options]

8. PORTABLE MEALS
   
   - For work/school
   - For gym
   - For travel

9. BUDGET STRATEGIES
   
   - Cost-cutting tips
   - Weekly budget breakdown
   - Cheap protein sources

10. SHOPPING LIST
    
    Complete weekly grocery list:
    - Proteins
    - Carbs
    - Vegetables
    - Fats
    - Pantry items

11. TROUBLESHOOTING
    
    - Food gets boring
    - Doesn't last the week
    - Texture issues
    - No time to prep

12. MEAL PREP TOOLS
    
    Essential and optional equipment

Provide complete meal prep system with recipes and shopping lists.