Dad Bod Sculptors Podcast

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

Episode Summary

The 7-Day Meal Prep That Actually Works Stop 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.

Episode Notes

The 7-Day Meal Prep That Actually Works

Stop 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 chicken
• Cook additional rice or prep potatoes if needed
• Steam more vegetables as necessary

Dad Bod Sculptor Approved Foods:

Proteins:

• Chicken (air fryer or slow cooker)
• Lean ground beef
• Egg whites (cook fresh daily)
• 99% fat-free ground turkey

Carbs:

• Jasmine rice
• Elev8 cream of rice
• White/sweet potatoes

Vegetables:

• California blend (frozen)
• Green beans (frozen)

Meal Combinations (12+ options): Mix and match any protein + carb + vegetable for endless variety

Seasonings:

• Pink Himalayan salt
• Mrs. Dash salt-free seasoning
• Nu Sauce (use code: DADBOD for discount)

Storage Tips:

• Glass containers only
• Separate wet/dry ingredients until ready to eat
• Label with contents and date
• Proteins last 4 days max
• Rice lasts up to 1 week