JoelFit
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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 safeDishwasher safeAirtight seal

breakfast

Mason Jars
Quantity: 5
Wide mouth for easy filling/cleaning
Airtight sealEasy to cleanDurable

smoothies

Silicone Bags
Quantity: 5
Pre-portioned smoothie packs
Freezer safeReusableEasy to fill

sauces

Mason Jars
Quantity: 3
Small jars for sauces/dressings
Airtight sealEasy to pourStackable

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