Ep 21: The 7-Day Meal Prep that Actually Works

The 7-Day Meal Prep That Actually WorksStop spending 3 hours in the kitchen every Sunday making boring containers of identical food. In this episode, you'll discover the exact meal prep system that takes just 45 minutes twice a week and gives you variety every single day.Learn how to prep components (not meals) using 3 proteins, 2 carbs, and 2 vegetables to create 12+ different meal combinations. No more eating the same chicken and rice for 7 days straight, and no more ordering takeout by Wednesday because you're sick of your prep.This sustainable system works with your busy schedule and includes the exact shopping list, cooking timeline, and storage tips that keep your food tasting fresh all week. The Sunday 45-Minute Power Session:3-4 lbs chicken (slow cooker with seasonings)2 lbs lean ground beef (pan-cooked with salt, pepper, garlic powder)2 cups jasmine rice (rice cooker - yields 8 cups cooked)Big bag frozen California blend (microwave steamed)Bag frozen green beans (microwave steamed)Storage: Divide into containers for 4-day portions Thursday 15-Minute Reset:Restock proteins: 99% fat-free ground turkey or air fryer chickenCook additional rice or prep potatoes if neededSteam more vegetables as necessary Dad Bod Sculptor Approved Foods:Proteins:Chicken (air fryer or slow cooker)Lean ground beefEgg whites (cook fresh daily)99% fat-free ground turkeyCarbs:Jasmine riceElev8 cream of riceWhite/sweet potatoesVegetables:California blend (frozen)Green beans (frozen)Meal Combinations (12+ options): Mix and match any protein + carb + vegetable for endless varietySeasonings:Pink Himalayan saltMrs. Dash salt-free seasoningNu Sauce (use code: DADBOD for discount)Storage Tips:Glass containers onlySeparate wet/dry ingredients until ready to eatLabel with contents and dateProteins last 4 days maxRice lasts up to 1 week 👉 TAKE MY FREE METABOLIC QUIZ HERE! 💪 Stay Connected with Dad Bod Sculptors➤ Follow on Instagram: @dadbod_sculptors➤ Connect with me on Linkedin➤ Subscribe to my YouTube Channel 🔥 Official Partners & SponsorsOptimize your health with the exact tools we use in the Dad Bod Sculptors system:HD Muscle Supplements — Get Elite Protein, Supplements and Vitamins (Use code: DADBOD)Elev8 Cream of Rice — My go-to for clean, high-performance carbs. (Use code: DADBOD)Nu Sauce — Flavor without compromise. Low-calorie, high-impact sauces to stay shredded without boredom. (Use code: DADBOD)Whoop - Get your FREE Whoop Wearable Device with this 👉  Link⭐️ Enjoying the show?Tap “Follow” on Spotify or Apple Podcasts and leave a 5-star review—it helps more dads and men over 35 find us and reclaim their health.

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