🧊 Weekend Meal Prep Sheet — Week of Oct 3

Optional prep session — the same prep from the podcast. Check off each task as you finish it. Prep is never required; it just makes the week easier.

Sunday morning

Roast the sweet potatoes (Thu dinner + Thu breakfast in one batch) and poach the chicken for Friday dinner. Bake the egg bites (Fri breakfast) and the frittata (Tue) while the oven is hot.

Overnight staples

Mix the chia pudding (Sat) and prep the cinnamon roll baked oats batter the night before — bake fresh in the morning.

Rice base

Cook a big batch of rice once (Mon + Thu + Sun dinners + Sun breakfast burrito-style bowls) — day-old rice fries best for Thursday's fried rice.

Egg batches

The Denver omelet bake (Sun) and frittata (Tue) both reheat beautifully; cut into portions and refrigerate.

Storage

Refrigerate cooked components in sealed containers: most last 3–4 days (egg bites up to 5). Keep toppings (avocado, yogurt, salsa, fresh herbs) separate until serving.

Reheating

Reheat egg dishes at 350°F for 10–12 min (covered) or microwave 60–90 sec — don't blast them. Stir-fries, fried rice, and shrimp bowls: hot skillet 3–4 min with a splash of water to steam back to life. Pork tenderloin and chicken: warm gently — 325°F covered — so the protein doesn't dry out.