Our 1st Meal Prep Timeline · The Proving Grounds

Zac Martin

Aug 24 • Meal Prepping

Our 1st Meal Prep Timeline

Goal: One mid‑afternoon batch (90–120 min) that covers all meals for the week, matched to your grams & macros.

0) Standard Gear Checklist

Appliances: Oven (convection if possible), stovetop (2 burners), optional air fryer, rice cooker (or pot), microwave, Ninja Creami, instant‑read thermometer.
Pans/Tools: 2 rimmed half‑sheet pans + wire racks, 12" nonstick or cast‑iron skillet, large pot (if no rice cooker), parchment/foil, large mixing bowl, tongs, spatula, colander, digital food scale, measuring spoons, knife + board, squeeze bottle for oil.
Containers:

1) Portion Map (exact weekly targets)

Cooked weights unless marked dry or ml. These match your Week‑1 menu.

Proteins & staples

90/10 taco beef → 1,200 g cooked (≈ 1,600 g raw)• Portion 180 g × 5 bowls; 150 g × 2 burritos
Chicken breast → 1,020 g cooked (≈ 1,360 g raw)• Portion 170 g × 6 dinners
White rice → 600 g cooked (≈ 250 g dry)• Portion 100 g × 5 bowls; 50 g × 2 burritos
Potatoes (roasted) → 100 g × 6 dinners (yield ~600 g cooked, start 800–900 g raw)
Broccoli (steam/roast) → 100 g × 5 bowls (total 500 g)
Asparagus → 100 g × 6 dinners + 150 g for steak night (total 750 g)
Olive oil → 35–40 g for the week (see Timeline for splits)
Breakfast: cheddar 15 g × 7, sour cream 15 g × 7
Lunch bowls: cheddar → 10 g (Mon/Thu) + 20 g (Wed/Sat/Sun); sour cream 20 g × 5
Burritos are assembled with cheddar 20 g + sour cream 20 g each
Salsa verde 30 g × 7 (5 bowls + 2 burritos) → cup or bottle‑pour at serve

2) Food Safety & Storage (non‑negotiables)

Cool fast: Food into shallow containers; lids ajar 15–20 min, then seal. Fridge ≤ 40°F/4°C within 2 hours of cooking.
Shelf life: Keep Mon–Wed meals in the fridge. Freeze two chicken dinners and two bowls for Thu–Sun. Thaw overnight in the fridge.
Reheat target: To steaming hot or 165°F/74°C at the center.
Labeling: Meal • Day • Weight (g) • Date (e.g., Bowl – Wed – 520 g – 2025‑08‑17).

3) Minute‑by‑Minute Sunday Timeline (≈ 110 min)

0:00 – Prep stationWash hands, clear counters, set scale. Preheat oven 425°F / 218°C. If using a rice cooker, rinse 250 g dry rice until water runs mostly clear.

0:05 – Start riceCook 250 g dry (standard 1:1.8 water ratio unless your cooker prefers 1:2). Keep warm.

0:07 – PotatoesCut 800–900 g raw into 2–3 cm chunks. Toss with 25 g olive oil, salt, pepper, garlic powder. Spread on Sheet Pan A (parchment). Start roasting 425°F, 25 min.

0:12 – ChickenPat dry ~1,360 g raw breast. Season (e.g., chili‑lime, garlic, salt). Place on Sheet Pan B (rack if you have it). Rest while beef starts.

0:15 – Taco beef batch 1Large skillet medium‑high. Brown ~800 g raw 90/10, breaking up. Drain lightly. Add taco seasoning + splash water; simmer 2–3 min. Transfer to tray to cool.

0:25 – Chicken into ovenPan B goes on top rack. Roast 20–25 min to 165°F/74°C internal; carryover to 170°F.

0:27 – Taco beef batch 2Repeat with remaining ~800 g raw. Combine and weigh total cooked → target ~1,200 g. Adjust seasoning; set aside to cool.

0:35 – BroccoliSteam or microwave 500 g to crisp‑tender (don’t overcook). Drain well so bowls don’t get watery.

0:38 – Asparagus (for dinners)Trim 750 g. Toss with 5–8 g oil total (light mist), salt/pepper. Add to oven for the last 10–12 min of potato/chicken time (use Sheet Pan A once potatoes hit 10–12 min remaining). Sheet Pan A now: potatoes on one side, asparagus on the other.

0:45 – Portion riceInto 7 small bowls: 100 g × 5 (bowls) + 50 g × 2 (burritos). Let steam escape.

0:50 – Portion beefWeigh out 180 g × 5 (bowls) and 150 g × 2 (burritos). Store any drippings separately (don’t add to bowls).

0:55 – Pull chicken/potatoes/asparagusCheck temps (chicken 165°F). Let rest 10 min on racks. Weigh chicken into 170 g × 6.

1:05 – Build 5 lunch bowlsEach tray: rice 100 g, beef 180 g, broccoli 100 g. Add label and pack cheddar cup (10 g Mon/Thu; 20 g Wed/Sat/Sun), sour cream 20 g cup, and salsa 30 g (cup or bottle).

1:15 – Build 6 chicken dinnersEach tray: chicken 170 g, potatoes 100 g, asparagus 100 g. Drizzle/measured finish with remaining ~10–12 g oil across trays if potatoes look dry (keep total weekly oil 35–40 g).

1:25 – Assemble 2 burritosWarm 2 tortillas (10–15 sec). Fill each with beef 150 g, rice 50 g, cheddar 20 g, sour cream 20 g, salsa 30 g. Roll tight (fold sides in), wrap in foil, label Tue and Fri. Cool on rack.

1:30 – Pre‑weigh breakfast cupsCheddar 15 g × 7, sour cream 15 g × 7. (You’ll cook eggs fresh each morning.)

1:35 – Creami basesIn 2 pints: Fairlife Chocolate 360 ml + whey 30 g. Freeze pints upright.

1:40 – Chill & storeLids ajar 15–20 min to vent, then seal. Fridge: Mon–Wed meals + Tue burrito. Freezer: 2 chicken dinners (Thu/Sat) + 2 bowls (Thu/Sun) + Fri burrito if >48h out. Move items from freezer to fridge 24 h before use.

Total time: ~110 min including cleanup.

4) Reheat & Serve (fast, tasty, macro‑safe)

Breakfast scramble (daily, fresh): Spritz pan, add egg whites 180 g, cook 60–90 sec, then 2 whole eggs 100 g, finish ~2 min. Melt cheddar 15 g; top with sour cream 15 g.
Taco beef bowl: Vent lid, microwave 2–3 min till hot. Stir in cheddar to melt; add sour cream and salsa after heating.
Burrito: From fridge: microwave in foil 60–90 sec, then crisp in dry skillet 1–2 min/side or air fryer 350°F 5–7 min. From frozen: thaw overnight or air fry 350°F 10–12 min, turning once.
Chicken dinner: Microwave 2.5–3.5 min (or air fryer 350°F 6–8 min to re‑crisp potatoes). Add a squeeze of lemon/seasoning to keep variety.
Ribeye night (Sun, fresh): Cook steak to preference (pan‑sear 3–4 min/side + rest). Toss asparagus 150 g with 5 g oil; roast/air fry 425°F 8–10 min.
Creami: Spin per Ninja steps; if icy, add 10–20 ml almond milk and respin.

6) Pack‑Out & Label Map

Bowls (5): label Mon/Wed/Thu/Sat/Sun; include dairy/salsa cups.
Dinners (6): label Mon–Sat. Freeze Thu & Sat trays; thaw day‑before.
Burritos (2): Tue & Fri (foil‑wrapped, bagged).
Breakfast cups (14): cheddar ×7, sour cream ×7. Store together.

Label format: Dish – Day – g – date (e.g., Chicken – Thu – 370 g – 2025‑08‑17).

7) Troubleshooting & Tweaks

Too low on calories on gym days? Add +10 g dry cream of rice pre‑WO or +100 g blueberries post‑WO (easy +50–70 kcal).
Meals feel dry? You likely under‑oiled potatoes; keep total oil 35–40 g/week measured with a scale. Add salsa freely (log it if precise).
Beef yield low? Fat drained too much; top up with +3–5 g oil across bowls or add +20 g beef per bowl next week (adjust total buy).
Veg soggy? Vent lids longer before chilling; undercook by ~1–2 min on batch day so texture survives reheats.

8) Sunday Prep Checklist (printable)