Overnight oats jar prepped Sunday — eat cold or microwave 90 sec
310 kcal · 18g protein
12:30 PM
Turmeric chicken + roasted veggies
Prepped container
470 kcal · 40g protein
3:30 PM
Greek yogurt + mixed berries
Portion cup
170 kcal · 12g protein
7:15 PM
Chicken rice bowl — lemon herb variation
Same chicken + rice, swap sauce to lemon herb
480 kcal · 38g protein
ThursdayWorkday5–10 min
7:15 AM
Omelette muffin cups (2 pieces)
Microwave 60 sec
260 kcal · 18g protein
12:30 PM
Moroccan lentil chickpea stew
Prepped container
430 kcal · 20g protein
3:30 PM
Boiled egg + almonds
Pre-boiled, 10 almonds
180 kcal · 12g protein
7:15 PM
Thai coconut chicken + rice
Last container from batch
490 kcal · 36g protein
FridayWorkday5–10 min
7:15 AM
Overnight oats jar
Prepped Sunday — cold from fridge or microwave 90 sec
290 kcal · 12g protein
12:30 PM
Peruvian or turmeric chicken bowl
Last remaining container — your choice
490 kcal · 38g protein
3:30 PM
Greek yogurt + walnuts
Last portion cup
180 kcal · 12g protein
7:15 PM
2 scrambled eggs + leftover rice + hot sauce
Quick fresh cook using leftover rice — 8 min
380 kcal · 20g protein
SaturdayWorkday5–10 min
7:15 AM
2 hard-boiled eggs + banana
Last boiled eggs of the week
250 kcal · 14g protein
12:30 PM
Any remaining stew or bowl
Clear out the fridge — mix and match
430–490 kcal
3:30 PM
Apple + almond butter
Whole apple, 1 tbsp almond butter
190 kcal · 4g protein
7:15 PM
Omelette (2 eggs) + side salad
Simple fresh cook — 8 min. Light end-of-week meal.
320 kcal · 20g protein
Sunday prep day guide
8 tasks, ~90 min total. Most steps overlap — eggs boil while chicken bakes while rice cooker runs.
⚡ Start tasks 1, 2, and 3 simultaneously — they're all hands-off after the first 5 minutes. Do tasks 4–6 while they cook.
1
Boil 8–10 eggs
Place eggs in pot, cover with cold water, bring to boil, cook 10 min, transfer to ice water. Refrigerate whole. Peel day-of.
⏱ 15 min (2 min active)
2
Cook 3 cups brown rice in rice cooker
Rinse rice, add 1:2 ratio of water, press cook. Makes enough for the entire week's bowls and dinners.
⏱ 40 min (hands-off after 2 min)
3
Bake 2 lbs halal chicken breast
Season: 1 tsp turmeric, 1 tsp cumin, ½ tsp garlic powder, salt, 1 tbsp olive oil. Bake 400°F for 22 min. Slice and store. Used across Mon–Fri bowls.
⏱ 25 min (5 min prep + 20 min oven)
4
Bake 6 muffin-tin omelette cups
Whisk 6 eggs with chopped spinach, ¼ tsp cumin, salt. Pour into greased muffin tin. Bake 350°F for 15 min. Store in container — microwave 60 sec each morning.
⏱ 20 min (5 min prep + 15 min oven)
5
Make Moroccan lentil & chickpea stew
Sauté onion + garlic in olive oil. Add 1 cup red lentils, 1 can chickpeas (drained), 1 can diced tomatoes, 1 tsp cumin, 1 tsp coriander, ½ tsp cinnamon, 2.5 cups water. Simmer 25 min. Makes 4–5 servings.
⏱ 30 min
6
Blend Peruvian aji verde sauce
Blend: ½ cup plain Greek yogurt, 1 jalapeño (seeded), large handful cilantro, 2 tbsp lime juice, 1 garlic clove, salt. Store in jar. Lasts all week.
⏱ 5 min
7
Portion 3 overnight oats jars
Per jar: ½ cup rolled oats, ¾ cup unsweetened almond milk, 1 tsp chia seeds, ½ tsp cinnamon. Stir, seal, refrigerate. Use for Wed, Thu, Fri breakfasts.
⏱ 5 min
8
Assemble & label all meal containers
Fill 7 lunch containers (chicken + rice + sauce), 5 dinner containers (stew or chicken variation), 6–7 snack cups (yogurt + nuts portioned separately). Label with day + meal. Stack in fridge by day.
⏱ 10 min
🌿 Thai coconut chicken tip: Simmer 2 portions of batch chicken in coconut milk + 1 tsp cumin + pinch turmeric for 10 min on Sunday. Store separately for Tuesday's lunch and Thursday's dinner.
Walmart shopping list
All items available at Walmart. Click any button to open on walmart.com. Estimated total: $70–80/week.
🥩 Crescent Foods is the halal-certified chicken brand stocked at Walmart. Look in the refrigerated meat section or ask an associate.
Protein
Halal chicken breast (2 lb)
Crescent Foods halal — boneless skinless, fresh or frozen
You'll need: 7 lunch containers + 5 dinner containers + 7 snack cups per week. All links go to Walmart.
📦 Best combo: GPED 24-piece set for fridge storage + Retrocular 3-compartment for carry-out days where you don't want sauces mixing.
Main meal containers
Mainstays 10-piece meal prep set Best value
Single compartment, 4.2 cup / 1L capacity. Perfect for rice bowls, stew, and chicken + veg combos. Microwave, dishwasher, and freezer safe. Stackable — saves fridge space. Great for the 5 dinner containers you need each week.
GPED 24-piece set (12 containers + 12 lids) Most versatile
Multiple sizes in one set — use the large containers for lunches and dinners, the small ones for snack portions. BPA-free, airtight lids, stackable. One set covers your full week of prepped meals.
Retrocular 3-compartment 30-pack Best for carry-out
3 separate sections — keeps rice, chicken, and veggies apart so nothing gets soggy. Compact size (7.87" × 4.33") fits in any bag or backpack. Perfect for workdays. Microwave safe with lid removed.
50-pack 40oz round bowls with lids Disposable option
For nights when you don't want to wash containers — 40oz is the right size for a full meal. BPA-free and microwave safe. Good backup for hectic weeks. Zero clean-up.
Two sections — one for Greek yogurt, one for nuts or berries. PFAS and BPA free. Microwave and dishwasher safe. Prep 7 snack cups on Sunday, grab one each day.
Keeps containers cold during transit — especially important for yogurt snacks. Look for one that fits 2–3 stacked containers. Great Value or Arctic Zone are usually under $15.
Recommended setup: Buy the GPED 24-piece set (~$18) for fridge storage + Retrocular 3-compartment pack (~$15) for carry-out days + insulated bag (~$12). Total container investment: ~$45 — covers the full week.
Daily Tracker
True background alarms — fire even when your phone is locked or the app is closed.
📲
Install App on Your Phone
Add to home screen — required for push notifications on iOS
Background Alarms
🔔
Meal & Water Alarms
Fires at 7:15am · 12:30pm · 3:30pm · 7:15pm + water every 90 min — even when phone is locked