Eat healthy all week. Cook once.
The free 24-page blueprint with the 90-minute Sunday routine, 5 mix-and-match base recipes, a printable shopping list, and the container system that keeps it fresh to Friday. Built by a certified nutrition coach.
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What you get
What's inside the blueprint
The 90-minute Sunday routine
Page 4: the exact order to cook everything so five meals finish at the same time — timers included.
5 base recipes, 20 combinations
Pages 8-15: proteins, grains and sauces that mix into different meals so you never eat the same lunch twice.
The printable shopping list
Page 18: one supermarket run, organized by aisle, with quantities for one or two people.
Coming soon
Why this one works
Built for real schedules
No 2-hour weeknight recipes. Everything happens Sunday; weekdays you just open the fridge.
Coach-designed portions
Balanced macros per meal without weighing food — the plate model does the work.
Budget-conscious
The full week's list costs less than three delivery orders.
No blender-dust pseudoscience
Real food from a real supermarket. No powders, no 14-ingredient smoothies.
Works for two
Every recipe scales ×2 with one column of the shopping list.
A glimpse
Inside the guide
A peek at what you'll get
Readers stick with it
Third week running the Sunday routine. First time in years I haven't ordered delivery on a Wednesday.
Claire D.
Project manager
The container section alone fixed my soggy-lunch problem. Everything really does stay fresh to Friday.
Yassine T.
Developer
I've downloaded a dozen meal prep PDFs. This is the only one my fridge can prove I've read.
Emma S.
Nurse
Frequently asked questions
Is it really free?
Yes. Enter your email and the download starts instantly — the link in your inbox keeps working forever.
What format is it?
A 24-page PDF, designed to read on your phone and print the shopping list page.
I'm a terrible cook. Will I manage?
The routine assumes zero technique — if you can roast a tray and boil grains, you're covered.
Is it a diet plan?
No. It's a preparation system with balanced meals — no calorie counting, no banned foods.
Vegetarian options?
Two of the five base recipes are plant-based, and every combo has a marked veggie swap.
Will you spam me afterwards?
You'll get one practical tip per week, and you can unsubscribe in one click. Your email is never shared.
Does it work for a family?
The ×2 column covers two adults. For kids, the portion page shows how to scale.
Can I share the PDF?
Send friends to this page instead — that keeps their download link working and their tips coming.
Eat healthy all week. Cook once.
The Meal Prep Blueprint
Founder
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