Meal Prep Sunday ~90 min, feeds the week
1. Season 3 lb chicken thighs (salt, pepper, garlic, paprika) → bake 425°F, 25 min → 3 lunches boxed.
2. Brown 2 lb ground beef 85/15 with taco seasoning → 2 more lunches.
3. Big pot of rice (3 cups dry) → portion with the meats.
4. 3 overnight-oats jars (recipe below) → grab-and-go breakfasts after runs.
5. Hard-boil 6 eggs → snacks that aren't garbage.
Grocery list screenshot this
Protein
Eggs ×2 dozen (pasture-raised)
Chicken thighs 3 lb
Ground beef 85/15, 2 lb
Salmon 2 fillets
Steak ~1 lb
Greek yogurt, big tub
Whey (Dick's sells it — grab on the shoe run)
Carbs
Sourdough loaf
Rice, big bag
Oats
Tortillas
Potatoes
Granola
Fats + rest
Whole milk, gallon
Peanut butter
Avocados ×4
Bananas ×7
Berries
Cheese, salsa
Honey
Frozen green veg
Recipes tap for full method + prep
M1 · 8:45 AMRio's Breakfast (the real one)
26g protein~450 kcal10 min
3 pasture-raised eggs + sourdough toast. Creatine here.
Full method
1. Butter in a nonstick pan, medium-low. 2. 3 eggs, salt as they set, off heat while still glossy. 3. Sourdough toasted, butter it.
Bulk fix (do one, most days): add a 4th egg · or a cup of Greek yogurt with honey · or a small oats + banana bowl. Takes it to ~700 kcal / 40g protein — 450 alone won't build 155.
M1 alt · prepped SundayOvernight Protein Oats
40g protein~650 kcal3 min prep
Grab-and-go jar for after the run.
Full method
Per jar: ¾ cup oats + 1 scoop whey + 1 cup whole milk + 1 tbsp chia + 1 tbsp peanut butter + cinnamon.
1. Dry stuff in the jar, stir whey into the oats first (no clumps). 2. Milk in, lid on, shake hard. 3. Fridge overnight — good for 3 days, so make 3 jars Sunday. Top with banana when eating.
M2 · 12 PMThe Chicken Thigh Bowl
62g protein~870 kcal20 min · or 0 if prepped
8oz thighs + 1.5 cups rice + half avocado + veg.
Full method + prep
Fresh: thighs seasoned (salt, pepper, garlic powder, paprika), hot pan 4-5 min a side till charred edges. Rest 3 min, slice over rice, avocado on top, squeeze of lime.
Prep mode (the move): Sunday's 3 lb batch = grab a box, microwave 90 sec, slice fresh avocado. Zero cooking on a work day.
M2 altBeef Burrito Bowl
50g protein~810 kcal15 min · or 0 if prepped
Chipotle at home for $4.
Full method + prep
1. Brown 6oz ground beef, drain most fat, taco seasoning + splash of water. 2. Over rice. 3. Cheese on the hot rice so it melts, salsa, whatever's around (corn, beans, avocado).
Prep mode: Sunday's 2 lb seasoned batch = this meal is 90 seconds all week.
M3 · around trainingThe Mass Shake
68g protein~985 kcal2 min
The single biggest lever at 145 lb — one shake closes the day's gap. MANDATORY now that you run daily.
Full method
Blender: 16oz whole milk + 2 scoops whey + 1 banana + 2 tbsp peanut butter + ½ cup oats + ice. 60 seconds.
Rule: lift days drink it after the gym; run-only days drink it anyway (the calories still count). No blender? Shaker with milk + whey + eat the banana and PB toast on the side.
M3 altGreek Yogurt Power Bowl
48g protein~590 kcal2 min
Zero cooking.
Full method
2 cups Greek yogurt + big handful granola + honey drizzle + berries. Stir the honey through first if using plain yogurt. Also the perfect "dinner was light" add-on at 9 PM.
M4 · dinner anchorSalmon Night
36g protein~700 kcal25 min
Family-dinner compatible.
Full method
1. Oven 400°F. Salmon on foil, olive oil, salt, pepper, lemon slices on top. 2. 12-14 min till it flakes. 3. Microwave/roast potatoes + frozen green veg with olive oil and salt.
Zero-effort version: whatever's cooked at home + count the protein. Under 40g? Add eggs or the yogurt bowl after.
M4 altSteak Quesadillas
45g protein~750 kcal15 min
Crispy, fast, feels like cheating. Isn't.
Full method
1. 6oz steak sliced thin, hot pan 2 min, salt + pepper. 2. Tortilla in the pan, cheese, steak, cheese again, second tortilla on top. 3. Flip when golden, cut in quarters, salsa side.