What you'll take away
- How to set your own calorie and macro targets by goal — the exact multipliers for cutting, maintenance, and lean bulking
- Why protein every hour is wasted effort: the leucine threshold and the 3–5 hour window that actually trigger muscle growth
- A protein-source table ranked by cost, reheat quality, and fridge life — so prep tastes good on day four
- The kitchen trick that quietly lowers the calories in your rice and feeds your gut bacteria at the same time
- A minute-by-minute 2-hour Sunday session that produces 20+ meals using oven, stovetop, and rice cooker in parallel
- What the "anabolic window" research really says — and why you don't need to rush a shake within 30 minutes
- The food-safety rules that keep prepped meals from becoming a setback worse than a missed workout
- How to build endless variety from six ingredients using sauces and cooking methods, not new recipes
Take a look inside
Read the opening of the protocol before you buy.
Not all protein sources are equal for meal prep. The ideal prep protein is high in protein per calorie, affordable, holds up well when reheated, and can be batch-cooked efficiently. The temptation is to chase variety — six different proteins, a fridge full of half-used packets. Resist it.
Pick two or three proteins you actually enjoy eating cold or reheated. Chicken thigh, ground turkey, and hard-boiled eggs cover 80% of meal prep needs for most trainees. Master these before expanding your rotation. Sauce variety, not protein variety, is what keeps the same chicken and rice interesting from Monday to Friday — teriyaki, salsa and lime, curry, garlic and herbs, barbecue. The cognitive variety prevents palate fatigue without requiring you to cook five different proteins…
This is for you if…
- You train and want your food to finally match the effort — instead of guessing
- You're tired of either eating the same bland meals or giving up on prep by Wednesday
- You want a system that fits cutting, maintaining, and bulking without starting over each time
- You'd rather spend two hours once a week than decide what to eat every single evening
This is not for you if…
- You want results without weighing food or tracking anything for the first few months
- You're looking for a specific medical or therapeutic diet rather than a training-nutrition system
- You won't set aside any time to cook — this is a prep system, not a delivery service
The Digi-Dossier Standard
- Format PDF, optimised for phone, tablet, laptop & print
- Interactive Fillable checklists & trackers — for the interactive fields, open in the free Adobe Acrobat Reader (best on phone & tablet)
- Languages English, German, Spanish, French — all included
- Delivery Instant download link, emailed after checkout
- Access Lifetime — re-download anytime from your account
- Payment Secure, encrypted checkout
Digital download — all sales final.
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