JoelFit
Shoulder
Eat
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Framework
Core Framework
Systematic approach to high-protein meal preparation
Weekly Schedule
Planning & Shopping
Review meal plan
(30 min)
Make shopping list
(15 min)
Shop for ingredients
(1-2 hours)
Organize and store groceries
(30 min)
Meal Prep Day
Total: 3-4 hours
Wave 1: Proteins
(60-90 min)
Preheat oven to 400°F
Season and prep proteins
Cook proteins in batches
Let proteins rest and cool
Wave 2: Carbs & Vegetables
(45-60 min)
Cook rice/quinoa/potatoes
Roast vegetables
Steam or blanch vegetables
Let everything cool
Wave 3: Assembly & Storage
(30-45 min)
Portion proteins into containers
Add carbs and vegetables
Prepare smoothie bags
Label everything with dates
Mid-Week Check
Check food quality and freshness
Rotate containers if needed
Clean any empty containers
Plan weekend shopping
Container System
mainMeals
Glass Meal Prep Containers
Quantity: 10
Glass containers with compartments
Microwave safe
Dishwasher safe
Airtight seal
breakfast
Mason Jars
Quantity: 5
Wide mouth for easy filling/cleaning
Airtight seal
Easy to clean
Durable
smoothies
Silicone Bags
Quantity: 5
Pre-portioned smoothie packs
Freezer safe
Reusable
Easy to fill
sauces
Mason Jars
Quantity: 3
Small jars for sauces/dressings
Airtight seal
Easy to pour
Stackable
Storage Layout
Fridge Organization
Top shelf: Prepared meals for next 2-3 days
Middle shelf: Raw ingredients and proteins
Bottom shelf: Extra prepared meals
Drawers: Fresh vegetables and fruits
Door: Sauces and condiments
Freezer Organization
Top shelf: Smoothie bags
Middle shelf: Extra prepared meals
Bottom shelf: Raw proteins
Door: Ice packs and frozen vegetables
Scaling
Single Person Servings
Base recipe quantities
5-7 meals per prep
2-3 protein varieties
Standard container sizes
Couple Servings
1.5-2x base quantities
10-14 meals per prep
3-4 protein varieties
Additional containers needed
Family Servings
2.5-3x base quantities
15-21 meals per prep
4-5 protein varieties
Larger container sizes
Troubleshooting
food safety
Always cool food completely before storing
Use containers within 4-5 days
Keep fridge temperature at 40°F or below
Don't stack containers until fully cooled
container issues
Check seals before each use
Replace containers if damaged
Don't overfill containers
Allow proper ventilation when cooling
quality control
Rotate meals properly (FIFO)
Store sauces separately
Use vacuum seals for freezer meals
Label everything with dates
time management
Prep ingredients before starting
Clean as you go
Use multiple cooking methods simultaneously
Follow the wave system strictly