Meal Prep Mastery: Weekly Batch Cooking Guide
$8.99
準備 MEAL PREP MASTERY
The Art of Preparing Once, Eating Well All Week
A Mindful Approach to Weekly Cooking
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What if dinner was never a question?
What if opening your refrigerator brought calm instead of chaos? What if the busiest weeknight still ended with a nourishing meal—without the frantic cooking, the takeout guilt, or the frozen pizza resignation?
This is the promise of meal prep.
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THE PHILOSOPHY
The Japanese concept of "junbi" (準備) means preparation—but it carries a deeper meaning: the mindful act of creating conditions for success.
This isn't about spending your entire Sunday in the kitchen. It's about 2-3 focused hours that transform your entire week.
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THE MATHEMATICS OF TIME
Without meal prep:
- 30-60 minutes cooking every night
- Daily "what should I eat?" decisions
- Frequent expensive takeout
- Inconsistent nutrition
With meal prep:
- 2-3 hours once per week
- One shopping trip
- Home-cooked meals all week
- Balanced, planned nutrition
The result: 1-4 hours saved EVERY week. That's 50-200 hours per year returned to your life.
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WHAT YOU'LL LEARN
一 THE PHILOSOPHY
Understanding why meal prep works. The four core principles: Decide Once, Cook in Batches, Build Don't Repeat, Progress Over Perfection.
二 THE METHOD
The simple four-step system:
- PLAN: Choose recipes, check inventory, make list (15 min)
- SHOP: One focused trip, stick to the list (30-45 min)
- PREP: Cook proteins, grains, vegetables (2-3 hours)
- STORE: Portion, label, refrigerate properly (20 min)
三 THE RECIPES
Simple bases that combine in endless ways:
- Perfect Batch Rice (8 servings)
- Sheet Pan Chicken Thighs (6 servings)
- Roasted Vegetable Medley (6 servings)
- All-Purpose Vinaigrette (keeps 2 weeks)
四 THE STORAGE
Container wisdom and the golden rules:
- Which containers for which foods
- How long everything lasts
- The secrets to keeping food fresh all week
五 THE PLAN
Putting it all together:
- Sample weekly meal map
- Complete shopping list
- Seasonal ingredient guide
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UNIQUE DESIGN ELEMENTS
This guide features beautifully designed elements inspired by Japanese minimalism:
◷ Zen Chapter Openers — Japanese kanji + English
◷ Bento Box Layouts — Organized grid content
◷ Time Wheels — Visual prep timelines
◷ Recipe Cards — Clean, scannable format
◷ Storage Guides — Icon-based reference
◷ Weekly Maps — 7-day meal planners
◷ Seasonal Circles — What to buy when
◷ Haiku Wisdom — Poetic reminders
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THE KEY INSIGHT
Don't prep complete meals. Prep COMPONENTS.
Rice + Chicken + Roasted Veggies + Sauce = Monday's bowl
Rice + Chicken + Different Sauce + Tortilla = Tuesday's wrap
Rice + Veggies + Egg + Soy Sauce = Wednesday's fried rice
Same ingredients. Different meals. No boredom.
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WHO THIS IS FOR
This guide is perfect if you:
○ Spend too much on takeout and want to stop
○ Come home exhausted with no idea what to eat
○ Want to eat healthier but lack time to cook daily
○ Have tried meal prep but it felt overwhelming
○ Need simple, flexible recipes (not 50-ingredient dishes)
○ Want to reduce food waste and save money
○ Prefer quality over quantity in your kitchen
○ Appreciate beautiful, minimal design
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WHAT YOU RECEIVE
✧ Beautifully designed PDF guide (Japanese Zen aesthetic)
✧ 5 chapters on the complete meal prep system
✧ 4 foundational recipes with clear instructions
✧ Bento Box visual guides
✧ Time Wheel prep schedules
✧ Storage duration guide (8 food types)
✧ Weekly meal map template
✧ Seasonal ingredient guide
✧ Complete shopping list
✧ Instant digital download
✧ Lifetime access
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THE CLOSING TRUTH
Meal prep is not about perfection.
It is about creating ease.
Some weeks you'll prep everything.
Some weeks, just the rice.
Both are victories.
Start this Sunday.
Just one thing.
See how it feels.
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準備
zen edition
