Stop guessing macros or eating soggy day-4 chicken. One closed kitchen workflow: 1 grocery matrix, 2 sheet pans + 1 pot, 45 minutes on Sunday, 5 sealed borosilicate glass lunches delivering 42g–48g complete protein per box under 540 kcal.
✓ Designed for standard 800ml–1040ml (28–36 oz) rectangular glass containers (IKEA 365+ / Pyrex / Prep Naturals compatible).
✓ 100% faceless utility system: engineered diagrams, gram tables, and aisle checklists—no lifestyle filler.
Every recipe is calculated from raw ingredient gram weights using official USDA FoodData Central nutritional values—never padded with low-quality collagen or hidden 400-kcal oil pours.
| System Box (5-Box Rotation) | Protein | Energy | Carbs / Fiber | Fat | Fridge / Reheat Lock |
|---|---|---|---|---|---|
| 01 · Gochujang-Lime Glazed Chicken Thigh & Jasmine Rice Box 180g raw skinless thigh, 65g dry jasmine rice, charred broccoli, 2-oz glaze cup |
44.6 g | 512 kcal | 52.4 g / 4.8 g | 13.2 g | Days 1–4 (≤4°C) · 2m30s @ 800W + cold lime drizzle |
| 02 · Lemon-Oregano Turkey Kofta & Roasted Baby Potato Box 190g raw 95% lean turkey mince, 200g baby potatoes, roasted peppers, Skyr-garlic cup |
46.2 g | 494 kcal | 48.0 g / 5.4 g | 11.8 g | Days 1–4 (≤4°C) · 2m15s @ 800W + cold Skyr cup |
| 03 · Crispy Ginger-Soy Lean Beef & Edamame Glass Noodle Box 165g raw 93% lean beef mince, 60g shelled edamame, 50g dry mung bean noodles, snap peas |
45.8 g | 528 kcal | 51.2 g / 6.1 g | 14.4 g | Days 1–4 (≤4°C) · 2m00s @ 800W (splash 1 tbsp water) |
| 04 · Chipotle-Adobo Pulled Chicken Breast & Black Bean Corn Box 175g raw chicken breast, 80g drained black beans, roasted corn, 50g dry parboiled rice |
47.9 g | 488 kcal | 53.6 g / 8.2 g | 8.9 g | Days 1–4 (≤4°C) · Day 5 freeze-safe · 2m30s @ 800W |
| 05 · Mediterranean Harissa Chicken & Chickpea Orzo Box 175g raw chicken breast, 55g dry durum orzo, 60g chickpeas, zucchini, cottage-herb whip |
45.1 g | 506 kcal | 54.0 g / 6.5 g | 11.4 g | Days 1–4 (≤4°C) · 2m15s @ 800W + cold herb whip |
Most recipe PDFs fail on Sunday night because they give you 25 uncoordinated recipes with 45 ingredients. This is a single closed-loop production workflow.
Sheet pans go into a 220°C convection oven at Minute 06:00 while rice/starch steams on the burner and cold high-protein Skyr/cottage sauces emulsify in 4 minutes. Zero idle waiting.
Poultry loses ~26% water weight in the oven; rice triples in mass. Every box card gives you the exact total cooked batch weight ÷ 5 so every container gets the exact same protein.
Acidic dressings, Skyr dips, and crunch garnishes stay in separate 2-oz cups inside the glass box. When you microwave the base for 2 minutes at work, nothing curdles or turns soggy.
Not ready to buy the full CHF 12 system yet? Enter your email to unlock the 1-page Box 01 Gochujang-Lime Chicken & Jasmine Rice Runbook—including the raw-to-cooked gram tare table and 2-hour starch cooling checklist.
🔒 Processed in accordance with international data privacy standards (GDPR / FADP). Unsubscribe in one click anytime.
Immediately upon payment confirmation (Card, Apple Pay, Google Pay, or Link), you receive an instant download link on the confirmation screen plus a permanent copy via email.
Following USDA FSIS food-safety guidelines, Boxes 1–4 stay refrigerated at ≤4°C / ≤40°F (Sunday prep through Thursday lunch). Box 5 is either frozen on Sunday night and moved to the fridge Wednesday evening, or prepped with our freeze-safe Chipotle-Adobo protocol.
Yes. Every ingredient uses standard supermarket pack sizes (e.g., 900g / 2 lb poultry packs, 500g Skyr/Greek yogurt tubs, standard dry rice and frozen edamame) with zero specialty supplements required.