Decide once
The week is chosen before it starts, so no meal gets renegotiated at six o'clock.
IMG — PREP LAYOUT — 1:1
IMG — FRIDGE SHEET — 1:1
IMG — FINISHED PLATE — 1:1
No. 03
Weekly
Seven days of meals, already decided.
Buy the list once, prep on Sunday, and stop rebuilding the same plan every week. Every meal is built from a short ingredient list, cooks inside twenty minutes on a weeknight, and reuses what you already prepped.
Days
7
Weeknight ceiling
20 MIN
Sunday prep
2 HR
Shopping trips
1
Format
Delivery
INSTANT
What's included
- —Seven days of meals: breakfast, lunch, dinner
- —One consolidated shopping list, organised by aisle
- —Prep times and quantities on every line
- —Two-hour Sunday prep sequence
- —Swap table for common ingredient substitutions
- —Printable fridge sheet for the week
Download — $30
Instant download · PDF · A4 and US Letter
How it works
Cook once, eat three
One prepped base — grain, protein, roasted vegetables — becomes several different meals.
Twenty-minute ceiling
Nothing on a weeknight takes longer than twenty minutes from fridge to table.
Shop the list
One trip, one list. The plan fails in the aisle far more often than in the kitchen.
Sample day
Day 03 — Wednesday
| Time | Meal | Quantities | Prep |
|---|---|---|---|
| 07:00 | Eggs, oats, berries | 3 eggs · 60 g oats · 100 g berries | 10 MIN |
| 12:30 | Chicken, rice, greensUses Sunday base | 180 g · 150 g · 100 g | 15 MIN |
| 16:00 | Yogurt and almonds | 200 g · 30 g | 2 MIN |
| 19:30 | Salmon, potatoes, broccoli | 200 g · 250 g · 150 g | 25 MIN |
Sunday prep sequence
01
Start the oven
Two trays of vegetables in while everything else gets going.
02
Cook the grain
One pot, enough for four meals. Cool it before it goes in the fridge.
03
Cook the protein
Batch the main protein for the first half of the week.
04
Chop and store
Wash, chop, and container everything that will be eaten raw.
05
Post the sheet
Fridge sheet on the door. The week is now a lookup, not a decision.
Questions
General meal planning for healthy adults. Not nutritional or medical advice. If you have a medical condition, an allergy, or specific dietary requirements, check with a qualified professional before following any plan.