My weekly cook plans
Every week I prep about four days of meals in roughly 90 minutes, all in one cook session. These are the exact plans, with the recipes, per-day macros, and the step-by-step cook order. Free to read, no signup needed.
1.5hr challenge - week 8
59m cook time · 3 dishes · 5 days of meals
Daily: 947 cal · 54g protein
Chia rosé herbal tea, Ferrero Rocher cottage cheese cheesecake, Hainanese Chicken and Rice
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1.5hr challenge - week 7
1h 37m cook time · 6 dishes · 4 days of meals
Daily: 2,525 cal · 164g protein
Ham cheddar chive protein biscuits, Chicken bone broth congee, Gochujang chicken noodles, Oreo cheesecake Ninja Creami, High Protein Banana bread, Gyudon
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1.5hr challenge - week 6
1h 29m cook time · 6 dishes · 4 days of meals
Daily: 2,137 cal · 146g protein
Chia rosé herbal tea, Ferrero Rocher cottage cheese cheesecake, One-pot chicken adobo rice, Broccoli ground chicken orecchiette, High Protein Banana bread, Garlic scallion chicken rice bowl
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1.5hr Challenge - Week 5
1h 26m cook time · 6 dishes · 4 days of meals
Daily: 2,935 cal · 186g protein
Chocolate Brownie (No Flour), Cinnamon Toast Crunch Protein Yogurt Snack, Hainanese Chicken and Rice, Black Sesame Ice Cream, Creamy gochujang gnocchi with ground beef, Spicy tofu and chicken udon noodles
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1.5hr Challenge - Week 4
1h 28m cook time · 5 dishes · 4 days of meals
Daily: 2,107 cal · 152g protein
Loaded sweet potato with spiced beef and beans, Creamy gochujang gnocchi with ground beef, Bulgogi rice bowl, Strawberry protein mousse, Protein coffee cake with monk fruit
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1.5hr Challenge - Week 3
1h 48m cook time · 5 dishes · 4 days of meals
Daily: 2,185 cal · 160g protein
Chicken pesto and rice bake, Japanese beef curry with rice, Gyudon, Chocolate Oreo Japanese cheesecake, High Protein Banana bread
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Week 1
2h 18m cook time · 5 dishes · 4 days of meals
Daily: 2,151 cal · 186g protein
Sun-dried tomato chicken pasta, High Protein Banana bread, Chocolate Oreo Japanese cheesecake, Garlic scallion chicken rice bowl, Low-calorie Korean glazed chicken
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These plans come from Sunday Chef, the app I built to schedule a whole week of cooking into one session with audio coaching. More about it here.