December 5, 2025
A practical, repeatable meal system built for office schedules. Use 80% predictable defaults and 20% flexible meals to stay energized, healthy, and on track—without thinking about food all day.
Use 2–3 default meals for breakfast, lunch, and snacks to remove daily decisions.
Follow the 2x2 Plate Rule: half veg, quarter protein, quarter smart carbs, plus a thumb of healthy fats.
Plan for 20% flexible meals with guardrails; return to defaults next meal.
Prep once (90 minutes) and top up midweek (20 minutes) to support five workdays.
This system is designed around office constraints: 60–90 minutes of weekly prep + 20 minutes midweek, <10-minute daily packing, lunches ~400–700 kcal, 25–40 g protein per meal, 8–12 g fiber at lunch, <$8 per lunch on average. We prioritize satiety, simplicity, portability, and food safety. The 80/20 split anchors most meals to defaults (80%) and deliberately allows for social/work flexibility (20%) while applying guardrails that preserve outcomes.
Busy weeks are won by systems, not willpower. Defaults reduce decisions, guardrails protect progress during flex meals, and a short prep loop ensures consistency. Expect better energy, simpler choices, and steady long-term results.
Pick 2 breakfasts, 2 lunches, and 3 snacks you enjoy and can make in 10 minutes or less. Repeat them Monday–Friday to remove decision fatigue.
Half plate veg, quarter lean protein, quarter smart carbs; add a thumb-sized portion of healthy fats. Adjust portions to hunger and goals.
Hit at least 25 g protein per meal (most people thrive at 80–120 g/day). Protein stabilizes appetite and preserves lean mass.
Include one high-fiber item per meal. Aim for 8–12 g at lunch via legumes, whole grains, or fibrous veg to extend fullness.
Use a cupped handful of carbs at lunch (rice, quinoa, potatoes, fruit). Add or reduce based on training days and afternoon energy.
1 cup 2% Greek yogurt, 1/2 cup berries, 1 tbsp chia, 1–2 tbsp granola. ~30 g protein, 8 g fiber. Assemble in 2 minutes.
Great for
2–3 egg bites (prepped or store-bought) + apple or orange. ~20–25 g protein. Add a latte for extra protein.
Great for
1/2 cup oats, 1 scoop whey/plant protein, 1 tbsp seeds, almond milk. ~25–35 g protein, 8–10 g fiber.
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Grilled chicken, quinoa, roasted veg, baby spinach, lemon-tahini. ~35–40 g protein, 10 g fiber.
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Baked tofu, soba noodles, shredded cabbage, edamame, sesame-ginger dressing. ~30 g protein, 12 g fiber.
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Tuna + Greek yogurt, whole-grain tortilla, mixed greens, pickled onions. ~35 g protein, easy, low-cost.
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20–25 almonds + 1 apple. ~6 g protein, slow-digesting fats and fiber.
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3/4 cup cottage cheese + 1/2 cup berries. ~18–20 g protein.
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1/4 cup hummus + 2 cups carrots or peppers. ~6 g protein, high fiber, crunchy.
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Roast all on one tray; finish with lemon and olive oil. ~35 g protein per serving.
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Seasoned ground turkey, romaine, beans, salsa, avocado, lime yogurt. ~30–35 g protein.
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Firm tofu, mixed veg, garlic-ginger sauce, steamed rice. ~25–30 g protein.
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Assemble at your desk; add vinegar or lemon for brightness.
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Add cream cheese or Greek yogurt for extra protein.
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Start with ~30 g protein and a half plate of vegetables before other choices.
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Pick one: bread basket, dessert, fried entrée, or alcohol. Not all four.
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Alternate every alcoholic drink with water; cap at two if goals are fat loss or sleep quality.
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Breakfast: Greek yogurt parfait. Lunch: Chicken quinoa bowl. Snack: Almonds + apple. Dinner: Turkey taco salad.
Breakfast: Egg bites + fruit. Lunch: Tofu soba bowl. Snack: Cottage cheese + berries. Dinner: Salmon sheet-pan.
Breakfast: Overnight oats. Lunch: Tuna wrap. Snack: Edamame. Dinner: Flex team dinner (apply guardrails).
Breakfast: Yogurt parfait. Lunch: Lentil jar salad. Snack: Hummus + carrots. Dinner: Tofu stir-fry + rice.
Breakfast: Egg bites + fruit. Lunch: Turkey chili. Snack: Protein shake + banana. Dinner: Flex social night.
Brunch flex. Dinner: Veggie pizza + salad (portion control).
Grill or bake chicken/turkey; bake tofu; brown turkey for chili. Season simply to mix-and-match.
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Quinoa or rice in a pot/rice cooker; roast potatoes on a tray. Portion into containers.
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Two trays mixed vegetables with olive oil, salt, pepper. Add a raw greens base for bowls.
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Tuna/salmon packets, jerky, roasted chickpeas, protein bars (low added sugar).
Olive pouches, mini hot sauce, vinegar packets, everything bagel seasoning, salt/pepper.
Whole-grain crackers, microwavable rice cups, pistachios or almonds.
Greek/soy yogurt cups, cottage cheese, string cheese, plant milks.
Pre-cut carrots, cucumbers, snap peas, hummus, salsa, lemon/lime.
Reusable utensils, napkins, a sharp paring knife with cover, small cutting board, microwave-safe bowl.
Chicken breast 1.5–2 lb, extra-firm tofu 2 blocks, lean ground turkey 1 lb, Greek yogurt 2–3 tubs, tuna packets 3–4.
Quinoa or rice 2 cups dry, potatoes 2 lb, whole-grain wraps 5, high-protein granola 1 bag, oats 1 canister.
Roasting mix 3–4 lb (broccoli, peppers, onions), salad greens 2 large boxes, cucumbers, cherry tomatoes, carrots, cabbage.
Berries 2 pints, apples 5–7, bananas 5–7, citrus 4–6.
Avocados 2–3, olive oil, tahini, nuts/seeds, hummus, canned beans 3–4, salsa, vinegars, spices.
Microwave rice cups, bagged salad kits, frozen edamame, egg bites or eggs, protein powder.
Defaults beat variety during busy weeks; you can still rotate flavors by swapping sauces, herbs, and vegetables while keeping structure unchanged.
Protein and fiber are the most reliable satiety levers; hitting them early in the day reduces afternoon snacking and decision fatigue.
The 20% flex works because it is planned, not accidental; guardrails prevent a single event from derailing the rest of the week.
Tiny logistics—utensils, water, and packing the night before—often matter more than new recipes for staying consistent.
Track weekly: body weight (trend), waist or clothes fit, energy (1–10), and afternoon cravings. Look at trends, not single days.
Add 10–15 g protein and 5 g fiber to lunch (beans, extra tofu/chicken, more veg). Ensure 500 ml water pre-lunch.
Increase lunch carbs by a cupped handful, add salt to taste, or move your snack 30 minutes earlier.
Trim fats (1 less thumb of dressing or nuts), limit alcohol to 0–1 on weekdays, and tighten flex meals to one indulgence.
Pack protein powder, nuts, and tuna packets. Use the 2x2 Plate Rule at restaurants; prioritize hotel salads + protein.
Frequently Asked Questions
Aim for about 80% default meals and 20% flexible. That typically means 3–4 flex meals per week. The power is in returning to defaults immediately after flex meals.
Keep the structure and swap flavors: change sauces (tahini, salsa, pesto), herbs, and vegetable mixes. Rotate one default per week rather than changing everything.
Build a plate using the 2x2 rule: protein first, half veg, a cupped handful of carbs, and a thumb of fats. Choose one indulgence and stop at 7–8 fullness.
Yes. Use tofu, tempeh, edamame, beans, lentils, and soy yogurt. Add seeds, nuts, and olive oil for fats. Choose dairy-free protein powders as needed.
Cool cooked foods before sealing, store in the fridge within two hours, reheat thoroughly, and use ice packs if commuting without refrigeration.
Busy weeks reward simple systems. Pick your defaults, follow the 2x2 Plate Rule, schedule a brief prep loop, and apply flex guardrails when life gets social. Start with two breakfasts, two lunches, and three snacks from the lists above—then refine based on your energy, hunger, and outcomes.
Track meals via photos, get adaptive workouts, and act on smart nudges personalised for your goals.
AI meal logging with photo and voice
Adaptive workouts that respond to your progress
Insights, nudges, and weekly reviews on autopilot
Stock salsas, vinegars, mustards, herbs, citrus, and low‑sugar sauces to keep flavor high without calorie creep.
Hand guide: palm protein, fist veg (x2), cupped hand carbs, thumb fats. Simple and portable when you can’t measure.
Drink 500 ml water before lunch; target 2–3 L daily. Dehydration often masquerades as snack cravings.
Allow ~3–4 flex meals weekly. Apply protein-first, half-veg, one-indulgence rules to limit spillover.
After a flex meal, immediately return to your defaults. A high-protein, high-veg next meal resets appetite.
Keep shelf-stable, 400–600 kcal options (e.g., tuna + beans + olive pouches) for late nights or missed prep.
Calendar: Sun 90‑min prep, Wed 20‑min top‑up, nightly 5‑min pack. Protect these like meetings.
3/4 cup soy yogurt + 1/2 cup high-protein granola + berries. ~20–25 g protein, dairy-free.
Great for
Cooked lentils, cherry tomatoes, cucumbers, feta, olives, arugula, red wine vinaigrette. ~20–25 g protein, 12 g fiber.
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Lean turkey, beans, crushed tomatoes, peppers, spices. ~30–35 g protein, reheats perfectly.
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1 scoop whey/plant protein with water or milk + banana. ~20–25 g protein, fast.
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1 cup steamed or 1/4 cup dry-roasted. ~17–20 g protein, fiber-rich.
Great for
Frozen thin-crust veggie pizza portioned to two slices + salad with beans. Balanced convenience.
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Top with cheese or avocado; add hot sauce for flavor.
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Stuff into a whole-grain pita if available.
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Works as a second breakfast or light lunch.
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Eat slowly; pause at 70–80% full. If still hungry after 10 minutes, continue.
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Next meal returns to your default. If overfull, go lighter: protein + greens.
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Breakfast: Overnight oats. Lunch: Grocery-run 5-minute meal. Prep: 90 minutes for next week.
Turkey chili or lentil stew for two lunches and one dinner. Cool safely before storing.
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Portion 3 bowls, prep 2 wraps/jars, fix 3 snack packs. Place utensils/napkins with containers.
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