•Batch cook protein (chicken, fish, tofu) on Sunday for the week

•Pre-portion rice into containers — weigh once, eat all week

•Freeze smoothie bags: protein, berries, spinach in ziplock bags

•Hard boil a dozen eggs for quick protein snacks

•Prep overnight oats in mason jars for grab-and-go breakfasts

•Chop all vegetables at once and store in airtight containers

•Use a food scale — eyeballing is the enemy of accuracy

•Keep pre-cooked sweet potato in the fridge for quick carb adds