Meal Prep Architecture

Component-based frameworks, batch cooking math, freeze-thaw logic. No recipes.

Thesis

Meal prep as a system, batch cooking, component-based frameworks, freeze-thaw logic, not recipes. This hub helps the reader build a repeatable weekly cadence without ever writing out a recipe.

Posts live: 001
Planned in hub: 030
Hub slug: meal-prep

Start here · pillar

The complete guide for this hub.

Guide12 min · updated 2026-04-29

High Protein Meal Prep: The 4-Hour Sunday System

Engineered meal prep targeting 30–40 g protein per meal, 4 hours of work for 18–20 servings. Cost-per-gram math, the four base proteins, and the assembly grid that beats recipe sites.

Read the pillar →

Dispatch · lead magnet~ 1 email / week

Get the Larderlab Macro Planner.

A Google Sheet that calculates your protein target, splits it across 3-5 meals, and ranks 20 protein sources by $/gram. Free. Copy-and-modify your own version.

By subscribing, you agree to our Privacy Policy. Unsubscribe anytime.