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What to cook:
• 4 lbs chicken breast (oven at 400°F, 25-28 min)
• 3 cups dry white rice (rice cooker or pot)
• 3 lbs sweet potatoes (cube and roast at 400°F, 25 min)
• 2 heads broccoli (roast last 15 min with potatoes)
• 6 hard-boiled eggs

Order of operations:
1. Preheat oven to 400°F. Start chicken and sweet potatoes first (longest cook time).
2. Start rice cooker or pot while oven preheats.
3. After 15 min, add broccoli to oven.
4. Boil eggs in separate pot.
5. While things cook, portion and store in meal prep containers.

Storage: All cooked proteins and carbs last 4-5 days in the fridge. Label containers with day and meal number.

Option 1 - The Classic (562 cal · 45g P)
3 whole eggs + 4 egg whites scrambled. 1/2 cup oats. 1/4 avocado.

Option 2 - Overnight Oats (480 cal · 38g P)
1 cup oats + 1 cup Greek yogurt + 1 scoop protein powder. Mix the night before. Refrigerate overnight. Top with berries in the morning.

Option 3 - Power Shake (520 cal · 50g P)
2 scoops whey + 1 cup oats + 1 banana + 1 tbsp peanut butter + 2 cups milk. Blend and go.

Option 4 - Steak and Eggs (600 cal · 52g P)
6 oz lean steak + 3 eggs + 1 cup hash browns (baked). Weekend treat.

Option 5 - No-Cook (450 cal · 42g P)
2 cups Greek yogurt + 1/2 cup granola + 1 cup berries + 1 oz almonds. Zero cooking required.

The Rules:
1. Protein first - always anchor your order around protein (grilled not fried)
2. Ask for dressings and sauces on the side
3. Sub fries for a salad or double veggies
4. Skip the bread basket
5. Water or sparkling water, not soda or juice

Best choices by restaurant type:
Mexican: Bowl (no tortilla) with chicken/beef, rice, beans, salsa, avoid sour cream
Steakhouse: Sirloin or filet, double veggie side, skip the baked potato with toppings
Italian: Grilled protein with marinara over cream, request sauce on side
Asian: Brown rice, grilled protein, avoid fried rice and lo mein
Fast food emergency: Grilled chicken sandwich (no mayo), side salad, water

Pre-Workout (60-90 min before):
• 25-40g protein + 40-60g fast carbs
• Example: Rice cakes + protein shake, or chicken + white rice
• Avoid high fat or high fiber (slows digestion)

During Workout:
• Water (aim for 16-24oz per hour)
• Optional: 30g fast carbs for sessions over 90 min (banana, sports drink)

Post-Workout (within 30-60 min):
• 40-50g protein + 50-80g fast carbs
• Example: Protein shake + white rice + banana, or egg whites + oatmeal
• This is when glycogen replenishment and muscle protein synthesis are highest

Fasted Training:
If you train fasted, still get protein in within 60 min post-workout. Consider 5-10g of EAAs or BCAAs during the session to reduce muscle breakdown.