15%-by-August-20 Cut Edition — see Daily Goals for the full plan.

Part 1: The “Super Veggie” Dressing (Strong Batch)

This is the stronger dressing for the Meal 2 yogurt sauce. It keeps the sharper garlic-and-ginger profile while still using the water-cut approach to avoid wasting calories on extra oil.

Yields ~360g+. Store in a glass jar or bottle. Keep refrigerated because this batch includes water. Shake very well before every use.

Ingredient Quantity
Extra Virgin Olive Oil 50g
Water 50g
Apple Cider Vinegar 105g
Lime Juice (Fresh) 80g
Cumin (Ground) 15g
Turmeric (Ground) 10g
Garlic Powder 24g
Ginger Powder 24g
Black Pepper 2g
Salt 3g-5g

Instructions

  1. Place a jar on your food scale and tare it to zero.
  2. Add ingredients one by one, weighing as you go.
  3. Shake rigorously until emulsified.
  4. Refrigerate and shake again before every serving.

Daily Serving: Pour exactly 30g into the Meal 2 Greek yogurt and mix before adding the chicken, quinoa, and vegetables.

Note: This batch is intentionally strong. If it ever feels too aggressive, dilute the serving in the bowl with extra Greek yogurt rather than weakening the whole batch.

Part 2: Quinoa for Meal 2

This replaces the old red-lentil slot.

5 Eating-Day Batch

Ingredient Quantity
Dry quinoa 300g
Water 540g-600g
Salt Optional

Target Yield

  • Aim for roughly ~900g cooked quinoa total
  • Portion about 180g cooked quinoa per eating day
  • That matches the active plan’s 60g dry quinoa per day target

Instructions

  1. Rinse the quinoa thoroughly in a fine-mesh strainer until the water runs mostly clear.
  2. Add the rinsed quinoa and water to a pot.
  3. Bring to a boil.
  4. Lower to a gentle simmer, cover, and cook for about 15 minutes.
  5. Turn off the heat and let it rest, covered, for 10 more minutes.
  6. Fluff with a fork.
  7. Portion into 5 containers, about 180g cooked each.

Shortcut: If you prefer a 6-day batch instead, scale up to 360g dry quinoa and aim for about 1,080g cooked.

Part 3: Potatoes for Meal 4

The late dinner works much better when the starch is already cooked.

5 Eating-Day Batch

Ingredient Quantity
Potatoes ~2.25 kg cooked target
Salt To taste
Cooking spray or parchment As needed

Target Yield

  • Portion about 450g cooked potatoes per eating day
  • Keep the 15g olive oil for serving time instead of pouring it over the full batch

Instructions

  1. Wash the potatoes.
  2. Roast, air-fry, or boil them until fully cooked.
  3. Let them cool slightly.
  4. Weigh and portion into 5 containers at ~450g each.
  5. Reheat as needed and add the olive oil at serving time.

Part 4: Ninja Creami “Chocolate Sprint 2-Scoop” (Batch Prep)

Prep 4 pints at once on Sunday. Freeze them. Spin one when the Creami is scheduled; use the per-pint column for an extra pint if needed. For the lowest-cost version, use water as the liquid base.

The Batch Recipe (Fills 4 x 16oz Pints)

Ingredient Total (4 pints) Per Pint
Liquid Base (Water or Unsweetened Soy Milk) 960g 240g
Protein Powder 8 scoops (~240g) 2 scoops (~60g)
Creatine Monohydrate 40g 10g
Bananas (weighed without peel) 400g 100g
Cocoa Powder (Unsweetened) 40-45g 10-11g
Cinnamon 6g 1.5g
Chia Seeds 40g 10g

Instructions

  1. Blend: In a large blender, combine the liquid base, protein powder, creatine, bananas, cocoa, cinnamon, and chia seeds. Blend until perfectly smooth.
  2. Pour: Place 4 Ninja Creami pints on the scale. Pour the mixture evenly into the pints.
  3. Target: Aim for about 430-435g per pint, staying below the max fill line.
  4. Freeze: Place all 4 pints in the freezer on a flat surface for 24 hours.

Daily Spin

  1. Remove 1 pint.
  2. Spin on “Lite Ice Cream”.
  3. Add a splash of water or soy milk if crumbly and “Re-spin.”