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Ninety minutes on a Sunday buys about five days of not deciding anything at six in the evening. This is the written system: the order, the cooling, the containers and a week that is still good on Thursday — plus five modules for the skills it keeps pointing at.
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The numbers, not a guess: Poultry 74 °C / 165 °F, ground meat 71 °C / 160 °F, whole cuts 63 °C / 145 °F with a three-minute rest — measured, never guessed. Cooked food sits out no more than two hours, goes into a fridge at or below 5 °C / 41 °F, and is eaten within three to four days.
Why the order matters
There are millions of free recipes and they are not the problem. The problem is the hour when you are tired, the fridge is a collection of ingredients rather than food, and the drive-through is eleven minutes away.
What is missing is the system: an order of operations, a cooling routine, a set of containers and a week that survives Thursday.
Get the order right and ninety minutes is generous. Get it wrong and the same food takes three hours — which is why most people try this once.
The eight weeks
Almost everyone who tries meal prep starts with a full five-day cook, spends three hours, and never does it again. This adds one component or one skill a week, and keeps everything from the week before.
Week 01
One protein and one tray of vegetables, for two lunches. Thirty minutes, cooled properly and labelled.
Week 02
The same, plus rice or potatoes. Still two days. The thermometer comes out both weeks even though it feels unnecessary.
Week 03
Oven and water at minute zero, sheet pan first, grain while it roasts. Three days now.
Week 04
Made in the last fifteen minutes. This is the week three days of the same components stop feeling like leftovers.
Week 05
Washed leaves, cut raw vegetables, chopped herbs — stored dry and separate, never dressed.
Week 06
Two pans, one oven, four days. The week stops being the same thing four times.
Week 07
Two proteins, a grain, two trays, two sauces, the cold bench — timed.
Week 08
Ten minutes midweek resets the second half. A shorter Sunday beats a longer one.
The part nobody writes down
Poultry 74 °C / 165 °F, ground meat 71 °C / 160 °F, whole cuts 63 °C / 145 °F with a three-minute rest — measured with a thermometer, never judged by colour.
Cooked food sits out no more than two hours, goes into a fridge at or below 5 °C / 41 °F spread shallow and uncovered until the steam stops, and is eaten within three to four days. Every chapter that touches meat or cooling says it again.
The counter
The method is the system. Each module is one of the skills it keeps pointing at, and each one stands alone.
01 · $10.00
Ninety minutes, four components, and a week that survives Thursday.
02 · $10.00
The method and all five modules. Six files, bought once, nothing held back.
03 · $10.00
Even thickness, salt ahead, a measured temperature — and five ways to eat it.
04 · $10.00
A structure, not a prescription — and it runs with nothing counted at all.
05 · $10.00
Ten minutes with the fridge open is worth an hour of careful shopping.
06 · $10.00
Four jobs at the worst hour of the day. Every fix removes one in advance.
07 · $10.00
Four levers, three blends and eight sauces — so the same components never repeat.
If the ebook is not what you expected, write within 60 days and you get your money back in full. You keep the file. No form, nothing to return, and you do not have to explain why.
Forty steps, eight weeks, and the sheets to run them on.
Yes — give me my Sundays back — only $10.00One-time payment · 60-day money-back guaranteeThis is educational material about cooking and about running a kitchen. It is not nutrition advice, not a diet plan, not a medical treatment and not a weight-loss programme. How much you should eat is a question for a doctor or a registered dietitian who knows your history. Food allergies and medical conditions are yours and your doctor's, not a cookbook's.