The Weekly Meal Prep System — 7-Day Grid, Grocery List & Batch Cook Method (PDF)

Meal prep usually fails after week 2 -- not because the food is bad, but because the plan takes too long to build, the grocery list doesn't match it, or there's no real method for the cooking session itself.

The Weekly Meal Prep System is a 7-page PDF built around 3 pages used together every Sunday:

• 7-Day Planning Grid: breakfast/lunch/dinner for the week, built around 3-4 reusable base components so it shops and cooks as one batch instead of 7 different meals
• - Grocery List organized by store section, built directly from your grid so nothing gets forgotten mid-week
• - Batch Cook Method: a step-by-step ~2-hour cooking sequence that overlaps oven/stovetop time so nothing sits idle
• - Storage & Food Safety Basics: general fridge/freezer time ranges and a reheating checklist

Works with any diet or eating style -- it's an organization system, not a diet plan; it doesn't prescribe calories or specific foods. Not medical or nutrition advice; for specific dietary needs consult a registered dietitian and always follow your local food safety authority.

Instant digital download (ZIP with 1 PDF + README). Personal use license.