SKILL.md
339 lines · 2,044 words
Meal Prep Strategist
When to Use
Use this skill when:
User asks about meal prep strategist
User needs guidance on meal prep strategist topics
User wants a structured approach to meal prep strategist
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At a glance
What it is
Weekly meal prep planning, batch cooking techniques, storage optimization, reheating methods, variety rotation systems, and time-efficient cooking strategies.
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SKILL.md
339 lines · 2,044 words
Use this skill when:
User asks about meal prep strategist
User needs guidance on meal prep strategist topics
User wants a structured approach to meal prep strategist
Weekly meal prep planning, batch cooking techniques, storage optimization, reheating methods, variety rotation systems, and time-efficient cooking strategies.
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What it covers
When to Use
Why Meal Prep Works
The Three Meal Prep Models
The Weekly Prep System
Batch Cooking Methods
Storage Guide
Reheating for Quality
Variety Rotation System
Meal Prep for Special Diets
Common Meal Prep Mistakes
Time-Saving Equipment
Output Format
Example
Edge Cases
Request requires professional consultation beyond educational guidance
User needs emergency assistance
Meal prep is not about eating the same sad chicken and rice for a week. Done well, it is a system that gives you:
Time savings: 3-4 hours on prep day replaces 7-10 hours of daily cooking
Cost savings: Planned grocery shopping reduces waste and impulse purchases by 30-50%
Nutritional consistency: Pre-portioned meals make hitting macros and variety targets effortless
Decision fatigue elimination: No daily "what's for dinner?" paralysis
Reduced food waste: Everything purchased has a purpose
Cook complete meals, portion into containers, eat as-is all week.
Best for: Lunch at work, strict dietary goals, maximum convenience
Drawback: Less variety, some foods degrade over 5 days
Batch-cook individual components (proteins, grains, vegetables, sauces) and mix-and-match throughout the week.
Best for: Variety seekers, families, flexible eating
Advantage: Same ingredients create different meals daily
Wash, chop, marinate, and organize raw ingredients for quick daily cooking.
Best for: People who enjoy daily cooking but not daily chopping
Time savings: Cuts daily cooking from 45 minutes to 15 minutes
Template: Weekly Meal Plan
Week of: ___________
PROTEINS (select 2-3):
1. _________________ (method: _______) qty: _______
2. _________________ (method: _______) qty: _______
3. _________________ (method: _______) qty: _______
GRAINS/STARCHES (select 2-3):
1. _________________ qty: _______
2. _________________ qty: _______
VEGETABLES (select 4-5):
1. _________________ (method: _______) qty: _______
2. _________________ (method: _______) qty: _______
3. _________________ (method: _______) qty: _______
4. _________________ (method: _______) qty: _______
SAUCES/DRESSINGS (select 2-3):
1. _________________
2. _________________
3. _________________
BREAKFASTS: _________________________________
SNACKS: _____________________________________Shopping Strategy
Shop from a list (never freestyle)
Buy proteins in bulk and freeze what you will not use within 3 days
Fresh vegetables for first half of week, frozen or heartier vegetables for second half
Check pantry staples before shopping (oils, spices, grains, canned goods)
Pantry Staples to Always Have
Rice (white and brown), quinoa, pasta
Canned beans (black, chickpea, white), canned tomatoes
Olive oil, sesame oil, neutral cooking oil
Soy sauce, vinegar (rice, balsamic, apple cider), hot sauce
Garlic, onions, ginger
Spice basics: cumin, paprika, chili powder, Italian seasoning, curry powder
Optimal Prep Day Schedule
| Time | Task | Notes |
|---|---|---|
| 0:00 | Start oven proteins and grains | Hands-off cooking first |
| 0:05 | Wash and prep all vegetables | While proteins cook |
| 0:30 | Start stovetop items (sauces, sauteed vegetables) | Multitask with oven |
| 1:00 | Check oven items, flip if needed | |
| 1:15 | Make dressings and sauces | Quick blender/whisk work |
| 1:30 | Begin portioning cooled items | Proteins and grains cool faster spread on sheet pans |
| 2:00 | Roast second batch of vegetables | If needed |
| 2:30 | Final portioning, labeling, storage | |
| 3:00 | Clean kitchen | Clean as you go reduces this |
Key Efficiency Principles
Oven first: Sheet pan proteins and roasted vegetables are hands-off
Multitask by appliance: Oven, stovetop, rice cooker, and Instant Pot can all run simultaneously
Batch similar tasks: Chop ALL vegetables first, then cook. Do not chop-cook-chop-cook
Cool before storing: Hot food in containers creates condensation, leading to soggy food and bacterial growth
Sheet Pan Chicken (Thighs or Breasts)
Season with oil + spice blend
425F, 20-25 minutes (thighs) or 18-22 minutes (breasts)
Internal temp: 165F
Rest 5 minutes before slicing
Yield: 3 lbs serves 8-10 portions
Slow Cooker Pulled Protein
3-4 lbs pork shoulder, chicken thighs, or beef chuck
Season, add 1/2 cup liquid (broth, salsa, BBQ sauce)
Low 8 hours or High 4 hours
Shred with forks, store in cooking liquid to prevent drying
Instant Pot Beans (from dry)
1 lb dried beans + 6 cups water + aromatics
High pressure: 25-35 minutes depending on bean type
Natural release 15 minutes
Much cheaper than canned, better texture
Ground Meat Base
Brown 2-3 lbs ground meat with onion and garlic
Season half one way (taco), half another (Italian)
Use throughout week in different applications
| Grain | Water Ratio | Cooking Time | Yield Multiplier |
|---|---|---|---|
| White rice | 1:1.5 | 18 min | 3x |
| Brown rice | 1:2 | 45 min | 2.5x |
| Quinoa | 1:1.75 | 15 min | 3x |
| Farro | 1:2.5 | 30 min | 2.5x |
| Couscous | 1:1 (boiling) | 5 min steep | 2x |
Pro tip: Cook grains in broth instead of water for significantly better flavor.
Best for Roasting (last all week)
Root vegetables: sweet potato, potato, beets, carrots, parsnips
Cruciferous: broccoli, cauliflower, Brussels sprouts
Alliums: onions, fennel
Method: Toss with oil, salt, 425F, 20-35 minutes
Best for Raw Prep (use within 3-4 days)
Bell peppers, cucumbers, carrots, celery (store in water)
Lettuce/greens: wash, dry thoroughly, store with paper towels
Best Frozen (cook from frozen as needed)
Peas, corn, edamame, spinach, mixed stir-fry vegetables
Keep 3-4 varieties in freezer as backup
Prep 2-3 sauces per week. The same protein + grain becomes a completely different meal with a different sauce.
Essential Sauce Rotation
Asian: Soy sauce + rice vinegar + sesame oil + ginger + garlic + honey
Mediterranean: Tahini + lemon + garlic + water to thin
Mexican: Salsa verde or chipotle crema (Greek yogurt + chipotle in adobo + lime)
Italian: Pesto or marinara
Indian: Curry simmer sauce (coconut milk + curry paste)
Glass containers: Best for reheating (oven and microwave safe), no staining
BPA-free plastic: Lighter, cheaper, good for transport
Mason jars: Excellent for soups, grains, overnight oats, salads
Silicone bags: Good for freezer storage, reusable
| Food Type | Fridge Life | Freeze? |
|---|---|---|
| Cooked chicken/turkey | 3-4 days | Yes, 3 months |
| Cooked beef/pork | 3-4 days | Yes, 3 months |
| Cooked fish | 2-3 days | Yes, 2 months |
| Cooked grains | 5-6 days | Yes, 3 months |
| Roasted vegetables | 4-5 days | Some (not all) |
| Raw prepped vegetables | 3-5 days | Varies |
| Cooked beans | 5 days | Yes, 3 months |
| Soups and stews | 4-5 days | Yes, 3 months |
| Sauces and dressings | 5-7 days | Some |
Prep 5 days of food on Sunday. Eat days 1-3 from the fridge. Freeze days 4-5 on Sunday. Move day 4 from freezer to fridge on Tuesday night, day 5 on Wednesday night. This ensures everything is eaten at peak freshness.
| Food | Best Reheat Method | Avoid |
|---|---|---|
| Chicken breast | Oven 350F, 10 min (add splash of broth) | Microwave (dries out) |
| Rice | Microwave with damp paper towel | Dry microwave |
| Roasted vegetables | Oven 400F, 8-10 min to re-crisp | Microwave (softens) |
| Soups/stews | Stovetop medium heat | Fine in microwave too |
| Pasta | Stovetop with splash of water/sauce | Dry microwave |
| Stir-fries | Hot skillet/wok, 2-3 minutes | Oven (overcooks) |
Universal Rule: Add moisture when reheating. A splash of broth, water, or sauce prevents dryness.
Prevents monotony by rotating flavor profiles:
Week 1: Mediterranean (lemon, olive oil, herbs, feta, hummus)
Week 2: Asian (soy, ginger, sesame, rice, stir-fry)
Week 3: Mexican (cumin, lime, cilantro, beans, salsa)
Week 4: Indian (curry, coconut, turmeric, lentils, naan)
Same base ingredients (chicken, rice, vegetables) become completely different meals.
Choose 1 from each column:
PROTEIN + GRAIN/STARCH + VEGETABLE + SAUCE = MEAL
Chicken thigh Rice Roasted broccoli Teriyaki Bowl
Ground turkey Quinoa Sauteed peppers Pesto Wrap
Chickpeas Sweet potato Raw spinach Tahini Salad
Salmon Farro Roasted squash Chimichurri Plate
Tofu Noodles Stir-fry mix Peanut sauce Stir-fry
Pulled pork Tortilla Slaw BBQ Tacos
Eggs Toast Avocado + tomato Hot sauce BreakfastPrep 3 different proteins per week (minimum 30g per portion)
Hard-boil a dozen eggs on prep day
Pre-portion Greek yogurt into containers with toppings separated
Cook extra legumes for plant-based protein variety
Prep bean/lentil base each week
Tofu: Press, cube, and bake on prep day (baked tofu keeps well)
Grain variety is especially important for amino acid completeness
Prep hummus, bean dips, and nut-based sauces
Cauliflower rice in bulk (roast or sautee on prep day)
Lettuce wraps instead of tortillas
Extra emphasis on sauce variety (fat-based sauces keep well)
Prep low-carb snacks in advance
| Mistake | Impact | Fix |
|---|---|---|
| Prepping too many new recipes | Overwhelm, burnout | Max 1 new recipe per week |
| No sauce/dressing prep | Bland meals lead to ordering takeout | Always prep 2-3 sauces |
| Same meals every week | Burnout within 3-4 weeks | Use 4-week rotation system |
| Storing hot food immediately | Soggy food, bacterial risk | Cool to room temp first (within 2 hours) |
| No freezer backup | No plan when life disrupts prep day | Always freeze 2-3 meals as backup |
| Over-cooking vegetables | Mushy reheated vegetables | Slightly under-cook on prep day |
| Ignoring breakfast/snacks | Grabbing convenience food defeats the purpose | Include in weekly plan |
High Impact
Rice cooker or Instant Pot (hands-off grain and protein cooking)
Sheet pans (at least 2 for simultaneous oven batches)
Sharp chef's knife (dull knives slow everything)
Food processor (shreds, slices, chops in seconds)
Moderate Impact
Slow cooker (overnight or while-at-work cooking)
Mandoline slicer (uniform cuts fast, use the guard)
Salad spinner (properly dried greens last 2x longer)
Kitchen scale (accuracy for portioning)
MEAL PREP STRATEGIST OUTPUT
===========================
Section 1: Assessment / Analysis
- Key findings
- Recommendations
Section 2: Action Plan
- Step-by-step guidance
- Timeline if applicable
Section 3: Resources
- Relevant references
- Next stepsInput: "Help me get started with meal prep strategist"
Output: A structured meal prep strategist plan tailored to the user's specific situation, following the process outlined above.
Incomplete information: Ask clarifying questions before proceeding. Do not assume details the user has not provided.
Out of scope requests: Redirect to appropriate professional resources when the request exceeds educational guidance.
Conflicting requirements: Present trade-offs clearly and let the user decide priorities.
SKILL.md
339 lines · 2,044 words
The text of SKILL.md is shown as it downloads, under the Apache-2.0 license, by Ferrox Labs. The license is the one in the file's own frontmatter.
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