Meal-Prep Ladders: Cook Once, Eat Three Ways (High-Protein)
Dinner momentum isn’t motivation—it’s decision-light systems. A Meal-Prep Ladder cooks one base and rotates three flavor spins so every bowl tastes new without re-cooking. Protein stays anchored; weeknights stay easy.
🔄 Move — 12-Minute Kitchen EMOM (while the base cooks)
Min 1 → Bodyweight squats ×12 (ribs down; knees track)
Min 2 → Counter push-ups ×10–15 (tight plank line)
Min 3 → B-stance hip hinges ×8/side (front leg works; spine long)
Repeat 4 rounds @ RPE 6–7.
Why it matters: Gentle strength + circulation boost posture and insulin sensitivity without stealing recovery.
🍲 Fuel — Meal-Prep Ladder (cook once → eat 3 ways)
Pick ONE base: shredded chicken or spiced ground turkey/lamb/beef; quinoa/farro/rice; sheet-pan zucchini + peppers + onions.
Spin it (no stove):
• Mediterranean → lemon + oregano, cukes/tomatoes, olives, feta, EVOO
• Mexican-ish → chili + lime, corn, pico, avocado, cilantro
• Ginger-Sesame → scallions, slaw, sesame, sriracha-yogurt or tahini–soy–lime
Portion cue: 3–6 oz protein (25–40g) · ½ plate veg · ½–1 cup cooked carbs · finish with acid.
Why it matters: One cook, three flavors → protein compliance up, boredom and weeknight chaos down.
🧠 Mind — If–Then Rescue Defaults (no overthinking)
If it’s late → Mexican-ish chicken bowl (chicken + rice + corn + pico + avocado + lime)
If lunch is a meeting → Mediterranean bowl (greens + chicken + olives + feta + lemon/EVOO)
If the base isn’t prepped → Ginger-Sesame back-up (microwave rice + slaw + rotisserie chicken/tofu + tahini–soy–lime)
Why it matters: Pre-decisions remove the 7 p.m. debate and keep your protein anchor intact.
Try This Week
• Choose one base + three spins for the Ladder.
• Do the 12-min kitchen EMOM once while it cooks.
• Write three If–Then lines and stick them on the fridge.
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