The Perfect Week of Meal Prep for Lazy Men (90 Minutes Total)

The perfect week of meal prep for lazy, busy men over 25. 90 minutes Sunday prep = entire week done. Same 5 meals on repeat. Never count calories. Get lean, stay lazy.

⚡ THE SYSTEM:
- 90 minutes meal prep Sunday
- 5 meals on repeat all week
- Never count calories or weigh food
- Same shopping list every week
- $60-80 total cost (vs $15/meal eating out)

I'm lazy, busy, and have abs at 32. This is the laziest nutrition system that actually works.

📊 THE LAZY MAN'S MACRO FORMULA:

**For 80kg (176 lbs) Man:**
- Protein: 160g daily (2g per kg)
- Fats: 80g daily (1g per kg)
- Carbs: 200-250g daily
- Calories: ~2,400

**Hand Measurement System (No Weighing):**
- Protein: Palm = 30g → 4 palms daily
- Carbs: Cupped hand = 30g → 6-7 daily
- Fats: Thumb = 10g → 8 thumbs daily
- Vegetables: Fist = unlimited

🛒 THE SHOPPING LIST (Buy Once, Eat All Week):

**Proteins:**
- 10 chicken breasts (1.5kg)
- 1kg ground beef (10% fat)
- 18 eggs
- 1kg Greek yogurt
- Whey protein powder

**Carbs:**
- 2kg white rice
- 1kg sweet potatoes
- Oatmeal, whole grain bread, 3 bananas

**Fats:**
- Olive oil, almond butter, 3 avocados, mixed nuts

**Vegetables:**
- Frozen broccoli (2 bags), spinach, mixed salad, 4 bell peppers

**Total Cost:** $60-80. Feeds you all week.

**Lazy Hack:** Order online for pickup. Same list every week. 15 min to order. Zero time wasted.

⏱️ SUNDAY MEAL PREP (90 Minutes):

**First 30 min:**
- Rice cooker (make all rice)
- Oven 400°F, season all chicken
- Sweet potatoes in microwave

**Second 30 min:**
- Brown all ground beef
- Hard boil 10 eggs
- Chop vegetables

**Final 30 min:**
- Portion into containers
- 5 lunch containers
- 5 dinner containers
- Done for the week

🍽️ 4-MEAL DAILY TEMPLATE:

**Breakfast (8 AM):** Protein + Fat
- 3 eggs scrambled + toast + coffee
- 25g protein, 20g carbs, 20g fat

**Lunch (12 PM):** Protein + Carbs + Veg
- Chicken (150g) + rice (1 cup) + broccoli
- 40g protein, 45g carbs, 10g fat

**Snack (4 PM):** Protein + Carbs
- Protein shake + banana
- 30g protein, 30g carbs, 2g fat

**Dinner (7 PM):** Protein + Carbs + Veg
- Ground beef (150g) + sweet potato + salad
- 35g protein, 40g carbs, 15g fat

**Optional (before bed):**
- Greek yogurt + almonds
- 20g protein, 15g carbs, 15g fat

**Daily Total:** 150g protein, 150g carbs, 62g fat (~2,100 cal)

📅 WEEKLY STRATEGY:

**Mon-Wed:** Prepped meals exactly as planned
**Thursday:** Add Chipotle bowl if needed (double chicken, rice, veggies, guac)
**Friday:** High protein breakfast/lunch, save carbs for dinner out (1 drink OK)
**Saturday:** 80/20 rule—19 perfect meals, 2 relaxed = 90% compliant
**Sunday:** Reset—shop, prep, fresh dinner

🔥 LAZY HACKS THAT WORK:

**Microwave Master:**
**Emergency Meals (When Too Lazy)**
**Restaurant Survival:**

Ressources:
◼️ Join the Prime Community : https://whop.com/thomashale/the-prime-community/
◼️ Join the Prime Protocol Coaching : https://whop.com/joined/thomashale
◼️ Receive for FREE "The Over-25 Man's Guide to Longevity": https://bit.ly/ThomasHale-Ebook

My Health / Biohacking products:
◼️ WHOOP - FreeTrial offer: https://bit.ly/ThomasHale-Whoop
◼️ Walking pad (under-desk) DeerRun: https://joyfitinc.pxf.io/THOMASHALE
◼️ Sleepme - Bed cooling: https://checkout.sleep.me/discount/THOMAS49083

Contact:
◼️ You can contact me here: [email protected]

⏱️ TIMESTAMPS:
0:00 - Intro
0:48 - The Lazy Man's Macro Fornula
1:47 - The Shopping List
2:39 - Sunday Meal Prep
3:37 - Support The Channel
4:10 - Monday To Wenesday Eating
5:31 - Thursday To Saturday Eating
6:28 - Sunday Reset
7:04 - Lazy Hacks That Work
8:04 - Supplements For Lazy Guys
8:32 - Troubleshooting
9:17 - Outro

📚 RELATED PLAYLISTS:
- Nutrition for Longevity & Fat Loss: https://www.youtube.com/watch?v=13bFxITKfIQ&list=PLETCECMR6Dr5ndLpIVMV9NTQ3hDz6JP8Q
- Complete Longevity Guide: https://www.youtube.com/watch?v=4JydHSg8aMg&list=PLETCECMR6Dr6JtPvZy2cAcsnKe6F18is9
- Testosterone Optimization: https://www.youtube.com/watch?v=hqJO3X5HEo0&list=PLETCECMR6Dr50l3OXDnl6d3DJQbMbQzSM

🎬 WATCH NEXT:
- "7 Foods Killing Your Testosterone": https://youtu.be/5SVBYB0RA5c
- "Why Protein Burns Belly Fat": https://youtube.com/shorts/W0vxOd2vz2s

📧 [email protected]

💬 COMMENT "MEAL PREP SUNDAY" if you're doing this week.

🎯 ACTION PLAN:
1. Screenshot shopping list
2. Order groceries for pickup
3. Block 2 PM Sunday for prep
4. Eat same meals all week

You spend 10h/week Netflix. You can spend 90 min prepping food.

Every meal out = $15. This entire week = $80 max.

Nutrition isn't complicated. You're making it complicated. Same meals. Every week. Get lean. Stay lazy.

#mealprep #mensnutrition #mealprepsunday #nutrition #fatlossmen #lazymeals #menshealth #bellyfatloss #proteinmeals #biohacking #mealplanning #mealprepping

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⚠️ Educational content. Adjust macros to your individual needs.