December 5, 2025
Use a timeboxed, template-driven routine to map meals, workouts, and daily steps in half an hour. Reduce decisions, keep momentum, and make next week easier.
Timebox 30 minutes into seven fast steps that cover food, training, and steps.
Decide constraints first, then use templates to reduce choices and stress.
Anchor steps to existing routines so movement happens without willpower.
Automate grocery and reminders; consistency beats perfect planning.
This system splits 30 minutes into seven focused blocks: goals and constraints (3), meal skeleton (7), grocery list by store zones (5), light prep and cues (5), workouts plan (5), steps anchors (3), calendar and automations (2). Decisions flow top-down: set constraints, reuse templates, anchor habits to routines, then automate.
Pre-deciding small weekly choices eliminates decision fatigue, increases adherence, and protects your time. It turns nutrition, training, and movement into a repeatable rhythm, so you can adjust for busy weeks without starting over.
Define the week’s focus: maintenance, fat loss, or muscle gain. Confirm non-negotiables (work meetings, travel, social). Set simple targets: protein per meal 25–40 g, daily fiber 25–35 g, steps 6,000–10,000+ based on schedule, and workouts 2–4 sessions. Choose one priority (e.g., hit protein at every meal). Constraints create guardrails so every downstream choice is easier.
Great for
Fill a weekly grid with dinners first: select 3 different proteins (e.g., chicken, fish, beans), 2 quick repeats, and 2 flexible nights. Plan lunch autopilot (two options you rotate). Pick a breakfast rotation (eggs; yogurt and fruit; overnight oats). Add 2–3 snack pairings (protein + produce). Note where leftovers appear. Keep choices simple and repeatable; aim for quick cook or assemble meals.
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Greek yogurt bowl (yogurt, fruit, nuts), eggs with toast and veggies, overnight oats with whey. Target 25–40 g protein; add fiber via fruit or chia. Keep ingredients staple and repeat weekly.
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Sheet-pan chicken and veg; tofu stir-fry with frozen veggies; salmon with microwave broccoli and rice. Choose 3 dinners and repeat twice for simplicity. Sauce drives variety.
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Constraints first, then choices: guardrails shrink the decision space and speed planning.
Templates and repeats boost adherence: variety comes from sauces and sides, not constant novelty.
Anchoring movement to existing routines turns steps into a reliable baseline, not an afterthought.
Light prep plus visible cues creates a nudge environment where the default choice is the healthy one.
Frequently Asked Questions
No. Any consistent day works. The goal is a weekly cadence, not a specific day. If Sunday slips, run a 20-minute reset Monday morning and trim the plan to essentials.
Aim for 2–4 strength sessions depending on schedule and training age. Two full-body sessions cover the basics in busy weeks; add a third for more volume when time allows.
Use convenience building blocks: rotisserie chicken, pre-washed greens, microwave grains, frozen vegetables, canned beans and tuna. Assemble meals in 10 minutes with protein, veg, and a sauce.
For fat loss, keep protein high, emphasize volume foods (veg), and control portions by default (plate half veg, quarter protein, quarter starch). For muscle gain, increase calories with extra carbs and healthy fats while maintaining protein at 0.7–1.0 g per pound of goal body weight.
Reuse last week’s skeleton, set a timer, and limit choices to 2–3 per category. Decide once, automate where possible, and aim for consistency over perfect optimization.
The Sunday Reset compresses weekly planning into a fast, repeatable flow. Set constraints, plug in templates, anchor movement, and automate reminders. Start small this week, reuse what works, and let consistency compound.
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
List items by Produce, Protein, Pantry, Dairy, Freezer. Add 1–2 convenience items (rotisserie chicken, pre-cut veg) to save time. Default quantities for two adults: 4 dinner proteins, 2 grains, 1–2 sauces, 6–8 produce items, snack proteins. Mark substitutions (frozen veg if out of fresh). Decide pickup or delivery time. Zone-based lists cut wandering and speed shopping.
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Do 1–2 small actions that unlock the week: wash or chop produce; cook one base (rice, quinoa, or sheet-pan protein); portion snacks. Set cues: put prepped items front-of-fridge, place walking shoes by the door, pack gym bag, fill water bottle. Tiny prep plus visible cues reduces friction when energy is low.
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Choose 2–4 sessions based on capacity. Use a template: Upper/Lower/Full or two Full-Body circuits. Block realistic durations (30–45 minutes). Decide exercises now (squats, presses, rows, hinges, carries). Set minimums (e.g., if late, do 2 big lifts). If new to strength, start with 2 full-body days. Pre-deciding exercises eliminates gym decision fatigue.
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Assign three daily anchors: AM 10–20 minute walk, post-lunch 10-minute loop, evening unwind walk or extra steps during calls. Add fallbacks: 5-minute micro-walks if schedule slips. Put a simple daily check box next to each anchor. Steps climb reliably when attached to existing routines, not willpower.
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Block workouts, walks, and one prep window on your calendar. Set reminders for grocery pickup, thawing protein, and evening pack-up. Create repeating tasks for weekly reset and check-ins. Pin or print the week’s skeleton where you see it. If sharing a household, sync the plan so expectations are clear.
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Protein + grain + veg + sauce: rotisserie chicken, microwave rice, salad mix, vinaigrette. Rotate proteins (beans, tuna, tofu). Assemble fast; no cooking required.
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Protein + produce combos: cottage cheese and pineapple, jerky and apple, hummus and carrots, yogurt and berries. Pre-portion 5–7 snacks to curb grazing.
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Three-day split: Upper (press, row, carry), Lower (squat, hinge, calf), Full Body (squat, press, row). Or two days: Full Body A/B circuits. Aim 2–4 sets of 8–12 reps, progress weekly.
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