Meal Execution System

Combine PrepFuel the reps · Win the week

This week, reps completed 0/26

Every meal is a rep. 26 reps to run the table.

THE RULE: The week is won on prep day, not on Tuesday at 6pm when you're starving and deciding. Two prep sessions = zero weekday cooking-decisions.

Session 1 Sunday Install

The heavy load-in · block 90–120 min · set a timer, hit play on something

Rice depthCook a big pot of jasmine + white rice. Portion into containers. Flavor spins (chili-lime, turmeric) take 5 min fresh on the day.

Chicken depthSeason + roast a full tray of thighs and breasts. This alone covers ~5 meals (BBQ wrap, tenders, burrito bowl, parm, mac & chicken).

Build the chili + saucesMake Monday's chili now, it's better day 2. Brown ground turkey for bolognese and stash marinara base.

Chop stationDice onions + peppers (used everywhere), cut zucchini, squash, carrots, broccoli. Wash greens. Label + fridge.

Breakfast base + baconCook bacon in bulk (reheats great). Pre-portion pancake / waffle / french-toast dry mix so mornings are pour-and-go.

Session 2 Wednesday Walk-Through

The mid-week refresh · block 45–60 min

Fresh rice batchCook rice for Thu–Sun so it never runs out.

Restock proteinGrill more chicken + steak portions for the back half of the week.

Thaw seafoodMove shrimp to the fridge for Wed/Thu. Pull mahi + seafood mix for the weekend.

Refresh vegRe-cut zucchini, carrots, broccoli, asparagus, cabbage. Toss anything wilting.

ONE RUN: Check items as you shop, the list remembers between trips. Quantities scale to your portions; this is the starting depth chart.

Fuel is half the battle

Now train like you eat.

The Speed Trigger is the exact 25 minute protocol from the combine prep rooms. Get faster, starting today.

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