When you can only eat a fist of food, every bite needs to count. Here’s a practical meal prep system.
The Macro Priorities
When portions shrink, hit these first:
- Protein — 25-35g per meal minimum
- Fiber — 5-10g per meal
- Calories — last priority for most, first if you’re losing too fast
Container Strategy
- 4-cup glass containers (not 6-cup)
- Bento-style sectioned containers for variety
- Freezer-safe portions for off days
Sunday Prep — 90 Minutes for the Week
The Protein Block (30 min)
- 2 lbs chicken breast (oven, 425°F, 22 min)
- 1 lb ground beef or turkey, browned, divided into bags
- 12 hard-boiled eggs
The Carb Block (20 min, parallel)
- Sheet pan of sweet potato cubes
- Pot of quinoa or brown rice
- Bag of frozen riced cauliflower for low-carb swaps
The Veg Block (20 min)
- Sheet pan roasted vegetables
- Salad ingredients washed and prepped
- Pre-cut bell peppers, cucumber, snap peas
The Snack Block (20 min)
- Greek yogurt cups portioned
- Cottage cheese single-serve
- Hard cheese cut and bagged
- Protein balls or jerky bags
Macro Targets (Examples)
Small breakfast — 2 eggs + 1 oz cheese + 1/2 cup fruit = 22g protein, 8g carbs, ~250 cal
Small lunch — 4 oz chicken + 1/3 cup quinoa + 1 cup veg = 35g protein, 25g carbs, ~320 cal
Small dinner — 4 oz salmon + 1/2 cup sweet potato + salad = 28g protein, 25g carbs, ~380 cal
Quick Wins for Bad-Belly Days
- Greek yogurt + protein powder (30g protein in 1 cup)
- Bone broth + shredded chicken
- Cottage cheese + berries
- Egg whites + spinach
- Protein shake with frozen banana
What’s in your prep rotation?
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