Macro-Friendly Batch-Cook Basics
Week 2 of “Ignite: Goals into Action”
Welcome back to Week 2 of this January series. You’ve set the vision — now it’s time to fuel the process.
Because let’s be real: the plan that looks great on paper? It falls apart fast if your food systems aren’t built for real life.
That’s why this week, we’re simplifying — and systemizing — the way you approach meals.
🏃♀️ MOVE
You don’t have to train harder this week.
You just need to keep showing up.
This is where the real magic of consistency kicks in. Week 2 is often when the shiny motivation starts to wear off — and you’re left relying on your systems.
So here’s your move goal: pick your training schedule, and protect it like it matters. Whether you’re lifting 3x/week, doing a daily walk, or following a customized plan — your strength and endurance are built through repetition, not reinvention.
Need a plan that actually fits your life (and doesn’t fall apart after week 1)?
That’s what we build together inside coaching.
🍲 FUEL
Let’s talk batch cooking — but make it realistic.
This isn’t about prepping five days of perfectly portioned meals with a color-coded spreadsheet.
It’s about creating flexible food components that make high-protein, goal-aligned meals easy to throw together even when you're tired or busy.
Here’s a simple formula that works for nearly everyone:
Protein: Chicken thighs, slow-cooked shredded beef, sautéed tofu, turkey meatballs
Produce: Roasted veggies, salad greens, sliced cucumbers, frozen stir-fry blend
Smart Carbs: Rice, potatoes, beans, quinoa, sprouted grain wraps
Extras (Flavor & Fat): Salsa, Greek yogurt sauces, tahini, cheese, avocado
Batch 2–3 of those protein and carb options each week and rotate your produce and flavors daily.
This doesn’t just save time — it removes decision fatigue and helps you hit your protein and fiber goals without tracking every bite.
Want help aligning your nutrition with your goals?
I’ll help you build a system that’s flexible, repeatable, and tailored to you.
🧠 MIND
This week’s mindset: You don’t need discipline. You need defaults.
Your default meals, your default snacks, your default weeknight fallback dinner.
When life gets chaotic (and it always does), these are the anchors that keep you steady.
Motivation is optional.
Systems are essential.
Let’s build the ones that work for you — not against you.
✅ This Week’s Challenge:
Build your Batch-Cook Formula.
Pick one protein, one carb, and one veggie to prep in bulk this week. Use those to create at least three meals that support your goals.
Want a walkthrough of how to structure this around your training plan or nutrition goals?
Book a 1:1 consult and let’s build the system together.
🔥 Reminder:
You don’t need more hype.
You need a path that works for you.
→ Book your 1:1 consult and let’s reverse-engineer a fitness + nutrition system that actually sticks.