Alright Dads, listen up! 2 weeks agos meal prep was a huge success, and we're keeping the momentum rolling. This week, we're diving into some incredible Asian-inspired flavors. Forget boring, bland meal prep. We're talking about delicious food that actually gets you results. Our official prep day is this Sunday, September 21st @ 2:30 MST. This plan is engineered for lean muscle gain, packing in over 200g of protein and averaging 2200-2400 calories a day. We're fueling our bodies for peak performance at home, at work, and in the gym. Here’s a taste of what you'll be eating: - Japanese BBQ Beef & Broccoli Bowl: Savory, satisfying, and packed with protein. - Chicken & Mango Stir-Fry: A sweet and savory classic to keep your tastebuds happy. - Chinese Pork Stir-Fry with Pineapple: An incredibly delicious way to end the week. - Snack: Homemade Chocolate Cherry Protein Bars. Yes, you read that right. - Dessert: "Cookie Crusher" Protein Ice Cream. And to top it all off... after a week of discipline, we’re celebrating with a 1lb Ribeye Steak & Broccoli dinner on Sunday night. You earn this one. I'm dropping the full, detailed shopping list and the step-by-step Sunday prep guide tomorrow. Get ready to stock up and dominate the week ahead. Who's in? Let me know in the comments! #FitDads #MealPrep #Dominate #TakeControl

Men. The battle for your week is fought on Sunday. While the rest of the world wastes their weekend, drifting towards a Monday they're not ready for, we prepare for war. They will face chaos, temptation, and the crushing weight of weak choices. They will react. They will fail. We will not. Our victory is not a matter of chance; it is a matter of preparation. We forge our success in the kitchen on Sunday so we can dominate the world from Monday to Friday. We build our arsenal of high-protein fuel so that our nutrition is on autopilot, freeing us to focus on the mission. This Sunday is not a day of rest. It is Day One. It is the day we execute the ASIAN INVASION BLUEPRINT. Join me LIVE for the definitive meal prep session. In 90 minutes, we will forge a full week's worth of perfectly-portioned, high-octane meals. We will build the discipline that separates the elite from the average. Your week is won or lost before it even begins. Choose to win. YOUR BATTLE PLAN: STEP 1: SECURE YOUR AMMUNITION. The battle plan is useless without supplies. The complete ingredient list for this week's ASIAN INVASION is locked, loaded, and ready for deployment. One click gets you everything you need. No guesswork. No excuses. ➡️ https://www.walmart.com/lists/shared/WL/19caa1da-22cf-49d0-b337-34e2f1890217 STEP 2: JOIN THE LIVE FIRE EXERCISE. This is where we go to work. We build together. We prepare together. We win together. Show up, execute, and leave with a week's worth of meals ready to fuel your victory. WHEN: Sunday at 2 PM Mountain Time 📍 Join the Google Meet: https://meet.google.com/sni-wbeo-yph 📺 Watch on YouTube Live: https://www.youtube.com/@kidsdeservedads Stop leaving your success to chance. The man you want to be is forged in the fires of discipline. It starts this Sunday. Commit. Execute. Dominate.

🔥 This is where the week is WON. Your Meal Prep Battle Plan is HERE. 🔥 Alright, Epic Dads. You can't build a life of excellence on a foundation of takeout and drive-thru. Taking control of your nutrition is one of the biggest power moves you can make. It fuels your body for the gym, gives you the energy to be present with your kids, and builds the discipline that echoes through every other area of your life. This is where we do the work. Here is your exact, gram-for-gram blueprint for the week of September 8th - 14th. No guesswork. Just a clear path to follow. https://docs.google.com/document/d/1DDrEWsBZwXzQlLiFThIR-QX1d5wepGRsKMRlWKpVzCI/edit?usp=sharing Your mission-ready Walmart shopping list is below. This is everything you need for the week. Copy the list, open your Walmart app, and get your supplies ordered for our Sunday prep session. https://www.walmart.com/lists/shared/WL/44083282-b9a6-4b7e-a922-9d8a0165172d Now for the best part: We're doing this TOGETHER. Join me LIVE this Sunday at 2 PM Mountain Time for our weekly Meal Prep session. I'll be walking through this entire prep, step-by-step. We'll talk, answer questions, and get our meals locked in for the week in under two hours. - To watch and follow along, subscribe and tune in on the Kids Deserve Dads YouTube Channel: https://www.youtube.com/live/GfYjSFl1KKc?si=waO9hbmRGRwTTpfV

What’s happening:This is our first official week of Fit Dads Meal Prep. We’ll batch-cook mid-afternoon every Sunday(America/Denver) and I’ll do it live inside Skool and on YouTube. Watch live: - Skool: inside the community (event posted) - YouTube: https://youtube.com/kidsdeservedads When & How This Works Wednesday: I post this menu + a Walmart list you can copy/paste.Sunday (mid-afternoon): we meal prep live together.This week: 4 gym days (Mon, Tue, Thu, Fri), 2 burritos (Tue & Fri), 2 Creami nights (Tue & Sat), ribeye dinner on Sunday. Menu Snapshot (copy-friendly grams) Use these exact portions. (Cooked weights unless marked dry or ml.) Breakfast (daily) — Scramble - Eggs 100 g (≈2 large), Egg whites 180 g, Cheddar 15 g, Sour cream 15 g Pre-workout (gym days only, with water) - Rice ’n Grinds 40 g dry, Whey 32 g, Blueberries 150 g Post-workout / Daily shake - Whey 60 g, Unsweetened almond milk 240 ml - Gym days: add Banana 120 g - Rest days: add Blueberries 100 g (no banana) Lunch — Taco Beef Bowl - 90/10 beef 180 g, Cooked white rice 100 g, Broccoli 100 g, Cheddar 10–20 g, Sour cream 20 g, Salsa verde 30 g Burrito (Tue & Fri lunch) - XL tortilla 70 g, 90/10 beef 150 g, Cooked rice 50 g, Cheddar 20 g, Sour cream 20 g, Salsa 30 g Dinner — Chicken Plate (Mon–Sat, except Sun) - Chicken breast 170 g, Roasted potatoes 100 g, Asparagus 100 g, Olive oil 5 g Sunday Dinner — Ribeye Night - Ribeye ~340 g cooked (from 16 oz raw), Asparagus 150 g, Olive oil 5 g Creami Nights (Tue & Sat) - Fairlife Chocolate 360 ml + Whey 30 g Walmart Shopping List for the week! https://www.walmart.com/lists/shared/WL/b44ad892-2707-4dd5-a94a-4f8a5aeabd40 - Pre-workout is gym days only and mixed with water. - Post-workout/daily shake uses almond milk. - Lunch bowls keep rice at 100 g cooked and sour cream 20 g.

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).