Weekly Cooking System

0. Prep — 0:00–0:10

00:10:00

Preheat oven to 425°F

Start rice cooker (3 cups dry rice)

Wash all produce

Chop peppers, onions, zucchini, tomatoes, sweet potatoes

Lay out 2 sheet pans

Set out skillet, stock pot, saucepan

1. Oven Proteins & Veggies — 0:10–0:25

00:15:00

Sheet Pan #1:

Chicken breasts (2 lbs)

Flank steak strips (0.75 lb)

Sheet Pan #2:

Broccoli (2 crowns)

Zucchini (4–6)

Sweet potato chunks (3–4)

Peppers + onions (8 peppers, 6 onions)

Season everything

Bake 20–25 minutes

2. Stovetop Proteins — 0:25–0:40

00:15:00

Large Skillet:

Cook turkey sausage (1 lb)

Cook ground turkey (1.5 lbs)

Medium Skillet:

Cook ground beef (1.5 lbs)

Drain → transfer to stock pot

3. Chili + Pasta — 0:40–0:55

00:15:00

4. Eggs + Burrito Setup — 0:55–1:10

00:15:00

Large Skillet:

Cook egg whites (3 cups)

Cook whole eggs (2)

Assembly Setup:

Lay out 7 tortillas

Set stations

5. Burrito Assembly — 1:10–1:25

00:15:00

6. Lunch Meal Assembly — 1:25–1:40

00:15:00

Chicken, Rice & Broccoli (2 bowls)

Turkey Meatballs & Marinara (2 bowls)

Steak Fajita Bowls (2 bowls)

Portion + freeze

7. Dinner Meal Assembly — 1:40–2:00

00:20:00

BBQ Chicken Sweet Potato Bake (2 bowls)

Lean Beef Chili (2 bowls)

Greek Turkey Pasta Bake (2 bowls)

Portion + freeze

Shopping List (With Quantities)

Equipment List (With Sizes)

Recipes

Burritos

Lunch

Dinner

Southwest Chicken Burrito

Ingredients:

Chicken breast (6 oz cooked)
Peppers & onions
Black beans
Corn
Southwest seasoning
Tortilla

Steps:

Cook chicken and season.
Add peppers, onions, beans, and corn.
Assemble and wrap.

Macros:

430 kcal • 46g protein • 42g carbs • 10g fat

Turkey Sausage Power Burrito

Ingredients:

Turkey sausage
Egg whites
Spinach
Light cheese
Tortilla

Steps:

Cook turkey sausage.
Add egg whites and scramble.
Add spinach and cheese.
Wrap tightly.

Macros:

410 kcal • 42g protein • 34g carbs • 12g fat

Greek Turkey Burrito

Ingredients:

Ground turkey
Cucumber
Tomato
Tzatziki
Tortilla

Steps:

Cook turkey with Greek seasoning.
Chop cucumber and tomato.
Add tzatziki and wrap.

Macros:

390 kcal • 44g protein • 32g carbs • 9g fat

Steak & Egg Burrito

Ingredients:

Flank steak
Eggs
Peppers & onions
Tortilla

Steps:

Cook steak strips.
Scramble eggs.
Add peppers and onions.
Wrap tightly.

Macros:

450 kcal • 43g protein • 38g carbs • 14g fat

Daily Macros Tracker

Select the meals you ate today. Totals update automatically using fixed lean‑cut macro estimates.

Meal	Calories	Protein	Carbs	Fat
Southwest Chicken Burrito	430	46	42	10
Turkey Sausage Power Burrito	410	42	34	12
Greek Turkey Burrito	390	44	32	9
Steak & Egg Burrito	450	43	38	14
Chicken, Rice & Broccoli	480	48	52	8
Turkey Meatballs & Marinara	420	45	28	12
Steak Fajita Bowl	500	46	50	12
BBQ Chicken Sweet Potato Bake	510	47	58	8
Lean Beef Chili	460	44	36	14
Greek Turkey Pasta Bake	520	48	55	10

Daily Totals

Calories: 0

Protein: 0

Carbs: 0

Fat: 0