T5: 5-Day Plan quick-30-min-prep-plan
30-Minute Total Prep: The Laziest Plan That Works
15 Total de Comidas
30 min Tiempo de Prep
$45-55 Presupuesto Semanal
95g Proteína Promedio/Comida
Desglose Diario
Breakfast
Greek yogurt parfait with granola and berries
Protein 22g
Calories 350
Lunch
Mediterranean Wrap Box
Protein 18g
Calories 395
Dinner
Rotisserie chicken with microwave sweet potato and salad
Protein 40g
Calories 520
Breakfast
Greek yogurt parfait with granola and berries
Protein 22g
Calories 350
Lunch
Mediterranean Wrap Box
Protein 18g
Calories 395
Dinner
Deli turkey roll-ups with cheese, crackers, and veggies
Protein 35g
Calories 450
Breakfast
Overnight oats (prep Sunday night)
Protein 16g
Calories 380
Lunch
Mediterranean Wrap Box
Protein 18g
Calories 395
Dinner
Rotisserie chicken with microwave rice and steamed veggies
Protein 38g
Calories 480
Breakfast
Greek yogurt parfait with granola and berries
Protein 22g
Calories 350
Lunch
Mediterranean Wrap Box
Protein 18g
Calories 395
Dinner
Frozen pre-made meal (Trader Joe's or similar)
Protein 28g
Calories 450
Breakfast
Overnight oats
Protein 16g
Calories 380
Lunch
Mediterranean Wrap Box
Protein 18g
Calories 395
Dinner
Eat out / finish any leftovers
Protein 30g
Calories 550
Lista de Compras
LISTA MAESTRA quick-30-min-prep-plan
1 rotisserie chicken (pre-cooked)
Deli turkey slices (1 lb)
Greek yogurt (32 oz)
Cottage cheese (16 oz)
String cheese (8 pack)
5 large whole wheat wraps
Crackers
1 English cucumber
Cherry tomatoes (1 pint)
Mixed greens (1 bag)
Baby carrots (1 bag)
Sweet potatoes (2)
Apples (3)
Bananas (3)
Berries (1 pint)
Red onion
Hummus (10 oz)
Kalamata olives
Feta cheese (crumbled)
Granola
Rolled oats
Peanut butter
Trail mix
Microwave rice packets (2)
Frozen steamable vegetables (2 bags)
Protocolo de Preparación del Domingo
1
Assemble 5 Mediterranean wraps
10 minAssemble 5 Mediterranean wraps — just spreading and rolling
2
Make 3 overnight oats jars
5 minMake 3 overnight oats jars
3
Shred rotisserie chicken into 4 portions
5 minShred rotisserie chicken into 4 portions
4
Wash and portion all produce
5 minWash and portion all produce (berries, carrots, veggies)
5
Make yogurt parfait layers in 3 jars
5 minMake yogurt parfait layers in 3 jars