The Kitchen
Prep Cook, Recipe Index, and Shopping List. Every recipe makes 2 servings — one cook covers two days.
Sunday prep
About 2 hours, most of it hands-off. Gets Mon–Wed packed in the fridge and the rest in the freezer.
1. Set up (15 min)
Clear the counters and heat the oven to 425°F. Wash all the produce. Keep raw meat away from the salad greens — separate boards.
2. Roast veg (35–45 min, mostly hands-off)
Cauliflower and Brussels on trays for Mon–Tue. Give them room — two trays if needed. Wash and dry the spinach, arugula, and romaine; store greens with a paper towel in sealed boxes.
3. Cook the lunch proteins (30–45 min)
Brown the gochujang beef for Monday; cool it fast and fridge it. Cook the salad chickens for the Mediterranean and taco salads — season each batch on its own so they taste different. Mix the peanut-lime and taco dressings into small jars. Save the shrimp for closer to the day, or freeze it right after it cools.
4. Portion and pack (15 min)
Split every recipe in two equal portions. Dressings, wet toppings, and greens stay separate till serving. Fridge what you'll eat in 3–4 days; freeze the rest. Fish stays frozen till the night before, then thaws in the fridge.
5. Wednesday refresh (15–25 min)
Fresh greens and cucumber. Cook the shrimp lunches. Move Fri–Sun boxes from freezer to fridge. Roast more veg if the first batch is gone.
Keep heat mild; no mushrooms, green beans, cauliflower mash/rice. Measure hummus, peanut butter, nuts, oils, cheese.
Recipe index
Lunches
- Gochujang Beef, Cabbage & Spinach — ~650–750 kcal, 60–70 g protein
- Mediterranean Chicken Salad — ~550–650 kcal, 65–75 g protein
- Smoky Chicken Taco Salad — ~600–700 kcal, 65–75 g protein
- Peanut-Lime Shrimp Salad — ~500–600 kcal, 60–70 g protein
Dinners
- Philly Cheesesteak Skillet — ~700–850 kcal, 65–80 g protein
- Garlic-Parmesan Chicken & Veg — ~650–800 kcal, 65–80 g protein
- Red Curry Salmon & Shrimp — ~700–850 kcal, 70–85 g protein
- Korean Beef Lettuce Cups — ~750–900 kcal, 70–85 g protein
- Steakhouse Sirloin & Veg — ~750–900 kcal, 65–80 g protein
- Tex-Mex Chicken Skillet — ~650–800 kcal, 65–80 g protein
- Lemon-Rosemary Chicken & Spinach — ~600–750 kcal, 65–80 g protein
Estimates are per serving, not exact tracking data — steer by the morning weight trend.
Shopping List
Quantities cover the full Week 1 menu for one person, each recipe cooked as written for two servings.