Meal planning
After macros, the hard part is busy weekdays and unpredictable meals. Use templates + batch prep to cut decision fatigue.
Plate template (one meal)
| Part | Portion | Examples |
|---|---|---|
| Protein | 1–2 palms | Chicken 150 g, tofu 200 g, canned fish |
| Carbs | 1–2 fists | Rice, oats, potato, whole pasta |
| Veg | 1–2 fists | Broccoli, greens, peppers |
| Fat | 1 thumb | Olive oil, nuts, avocado |
Around training: add ~half to one fist carbs to a nearby meal.
Sunday batch prep
| Step | Time | Output |
|---|---|---|
| Shop | 30 min | 3 proteins, 2 carbs, frozen veg |
| Cook | 60–90 min | Baked chicken, boiled eggs, rice/potato |
| Portion | 20 min | 4–6 containers, dated |
| Sauces | optional | Pack separately |
tip
2+1 rule: don’t repeat the same protein more than 2 days in a row—rotate on day 3.
Meal playbook
Breakfast (<10 min)
| Option | Combo |
|---|---|
| A | Oats + protein powder/Greek yogurt + berries |
| B | Toast + 2–3 eggs + tomato |
| C | Overnight oats (night before) |
Lunch (packed or cafeteria)
- Packed: batch box + microwave
- Cafeteria: closest to protein + two veg + moderate rice
- Delivery: salad with double protein; dressing on side
Dinner (post-workout)
- Within 1–2 h after training: protein + carbs priority
- Slightly less fat at night if it hurts sleep
Pantry staples
| Category | Items |
|---|---|
| Protein | Eggs, canned tuna, frozen chicken, powder, tofu |
| Carbs | Oats, rice, potatoes, whole bread |
| Veg | Frozen mix, salad kits |
| Fat | Olive oil, nut packs |
Checklist
- Block 90 min prep in weekly plan
- Visible weekly protein target (g/day)
- Two emergency meals (bar + banana, etc.)
- If scale stalls, revisit macros—don’t randomly skip meals