The blueprint meal prep. Batch-cook one tray of chicken, one pot of rice, one tray of veg on Sunday. Portion into four containers. Lunch is solved Monday through Thursday - no thinking, no excuses, exact macros every time.

• Single cook session = 4 lunches. Time per meal drops from 30 minutes to 90 seconds (microwave).
• Pre-portioned protein, carb and fiber - macros are locked in before the week starts.
• Clean, simple foods that reheat without going rubbery or soggy.

1. 1

   Heat oven to 220 °C / 425 °F. Rinse the rice under cold water until the water runs clear, then combine with the water and salt in a saucepan, bring to a boil, reduce heat to the lowest setting, cover tightly and cook for 12 minutes without lifting the lid; remove from heat and rest covered for 10 more minutes, then fluff with a fork.

2. 2

   While the rice cooks, toss the sweet potato cubes and broccoli florets with olive oil, salt, pepper and garlic powder on a large sheet pan; spread them in a single layer without any pieces touching.

3. 3

   Pat the chicken breasts dry with paper towels, then rub them all over with the olive oil, smoked paprika, garlic powder, onion powder, salt and pepper until evenly coated.

4. 4

   Place the chicken on a second sheet pan or oven-safe skillet; slide both pans into the oven at the same time.

5. 5

   Roast the chicken for 18 to 22 minutes until an instant-read thermometer reads 74 °C / 165 °F at the thickest point; roast the vegetables for 20 to 25 minutes, stirring once halfway, until the sweet potato is fork-tender and the broccoli edges are dark and caramelized.

6. 6

   Transfer the chicken to a cutting board, rest for 5 minutes, then slice into 1 cm strips across the grain.

7. 7

   Spread the chicken, rice and vegetables on separate sheet pans or plates to cool quickly at room temperature for 15 minutes before portioning.

8. 8

   Divide the rice, chicken slices and roasted vegetables evenly among four leak-proof containers; seal, label with the date and refrigerate.

9. 9

   To serve, microwave each container for 2 minutes with a splash of water added to prevent drying out.

• Slightly undercook the chicken (pull at 71 °C / 160 °F) - it finishes cooking on the pan and won't dry out when reheated.
• Rest rice covered for 10 min before portioning - locks in steam so it reheats fluffy, not gummy.
• Add the sauce on the day you eat it (hot sauce, teriyaki, chimichurri) - sauce in the container makes everything soggy.
• Glass containers > plastic. They don't stain, don't smell, and microwave evenly.
• Cook day = Sunday. Eat in order Mon-Thu. Friday is your flex meal so nothing wastes.