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The FORK IT. meal prep guide

Meal prep that's never boring.

One prep on Sunday. Five different dinners. No sad boxes by Wednesday.

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30 meals · 12 sauces · 8 breakfasts & snacks

Peanut noodles with chicken, peppers, peanuts and lime in a glass meal-prep container

Monday: proud.
Wednesday: bored.

You prep five identical boxes, and by midweek you're ordering takeaway. The problem isn't meal prep. It's eating the same meal five times.

A little prep. A lot less thinking.

Same base. New sauce.
Every night.

01

Prep once.

One protein, one carb, one tray of veg. About an hour on Sunday.

02

Swap the sauce.

12 sauces that turn the same base into a different meal.

03

Build five dinners.

A bowl on Monday, a wrap on Tuesday, noodles on Wednesday.

FORK IT. Meal Prep That Doesn't Get Boring by Wednesday e-book cover

Less guessing. More dinner.

What's inside.

  • 6 complete prep weeks, each with 5 different dinners (30 meals)
  • 12 sauces that keep everything interesting
  • 8 breakfasts and snacks to prep alongside
  • Shopping lists and prep steps for every week
  • Portion sizes in grams and estimated kcal, protein, carbs and fat for every meal
  • 2 vegetarian weeks (crispy tofu, and halloumi & chickpea)
30 meals12 sauces2 vegetarian weeks

Your next six Sundays, sorted.

Six weeks.
Thirty dinners.

One base per week. Five ways to eat it.

Burrito & peanut week: chicken peanut noodles with peppers and lime
WEEK 01

Burrito & peanut week.

  1. Burrito bowl
  2. Peanut noodles
  3. Loaded wrap
  4. Warm crunchy salad
  5. Fakeaway flatbread
Mediterranean week: beef, couscous, roasted vegetables and feta
WEEK 02

Mediterranean week.

  1. Harissa beef bowl
  2. Stuffed pitta
  3. Warm couscous salad
  4. Beef & veg traybake bowl
  5. Lazy shakshuka
Glazed crispy tofu with broccoli, rice, spring onions and sesame seeds in a glass meal-prep container
WEEK 03Vegetarian

Crispy tofu week.

  1. Teriyaki rice bowl
  2. Sushi-style bowl
  3. Tofu noodle stir-fry
  4. Crispy tofu wrap
  5. Teriyaki fried rice
Meatballs with pesto pasta, cherry tomatoes, roasted vegetables and Parmesan in a glass meal-prep container
WEEK 04

Meatball week.

  1. Pesto pasta bowl
  2. Meatball sub
  3. Meatball salad
  4. Cheesy meatball bake
  5. Pitta pizza
Chicken curry with rice, cauliflower, sweet potato, spinach and coriander in a glass meal-prep container
WEEK 05

Curry week.

  1. Coconut curry bowl
  2. Tikka-style wrap
  3. Loaded sweet potato
  4. Curry fried rice
  5. Naan pizza
Roasted chickpeas, potatoes, peppers and red onion topped with a fried egg and green sauce in a glass meal-prep container
WEEK 06Vegetarian

Halloumi & chickpea week.

  1. Potato hash bowl
  2. Halloumi salad
  3. Halloumi wrap
  4. Warm potato salad
  5. Brunch-for-dinner
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Loaded fries with crispy chicken, sauce, jalapeños and limeThree glass jars of creamy, spicy and green saucesChocolate desserts and cocoa-covered snack bites

Know what's on your plate.

Grams. Calories.
Macros.

Every meal shows the portion in grams and the estimated kcal, protein, carbs and fat. Cutting, maintaining or bulking? You can see exactly what's on your plate and adjust it.

Nutrition values are estimates. Everyone's needs are different, so this is not medical or nutritional advice.

Your Sunday starts here.

Stop eating
boring.

Meal Prep That Doesn't Get Boring by Wednesday.

€19.95

Instant download · PDF · 32 pages

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Before you fork in.

A few questions.

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