Meal Prep Authority
MEALPREPIDEAS.CO
T8: persona

Work
INDEX

Clinical Definition

Work meal prep targets the 9-to-5 reality: no-reheat or microwave-only lunches that travel well in containers, stay fresh for 5 days in a fridge, and deliver sustained energy without a post-lunch crash. Emphasis is on leak-proof, desk-friendly formats and meals that taste good cold or reheated.

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This content is for informational purposes only. Consult a healthcare professional before making dietary changes.

Condition Profile

Type persona
Protocols 17+
Rules 4

Nutrition Rules

Protein

30-40g per lunch

Sustains afternoon focus and prevents the 2 PM energy dip

Complex Carbs

Favor whole grains and legumes over refined carbs

Slow-release energy keeps you productive through afternoon meetings

Sodium

Keep under 800mg per meal

High-sodium meals cause bloating and lethargy at a desk job

Fiber

8-12g per meal

Promotes satiety so you skip the vending machine at 3 PM

Recommended Protocols

FAQ

Grain bowls, burrito bowls, and stir-fries with sturdy vegetables (broccoli, bell peppers, carrots) hold up best. Avoid leafy greens as a base—pack them separately. Proteins like chicken thighs and hard-boiled eggs retain moisture better than chicken breast over multiple days.
Focus on meals that taste great at room temperature: Mediterranean grain bowls, cold noodle salads, wraps, and bento-style boxes. Dress salads separately and add just before eating. Mason jar salads with dressing on the bottom also work well.
Buy protein in bulk (chicken thighs, canned tuna, eggs, beans), use seasonal vegetables, and cook grains like rice and quinoa in large batches. A single Sunday prep session of 2-3 hours can produce 10 meals for under $40.
Glass containers with snap-lock lids are ideal—they reheat safely, don't stain, and seal leakproof. For no-microwave setups, stainless steel bento boxes keep portions separated. Avoid cheap plastic that warps and leaks.
Use a "base + variable" system: prep 2-3 proteins and 2-3 sauces on Sunday, then mix and match throughout the week. Rotating sauces (teriyaki, chimichurri, tahini) on the same chicken-and-rice base creates variety without extra effort.