Meal Prep Guide

Josh Müller — Mon, 16 Mar 2026 00:00:00 -0500

Phase 3 Final Sprint Edition — see Daily Goals for the full plan.

Part 1: The “Super Veggie” Dressing (Low-Fat / High-Volume Batch)

The olive oil is cut in half and replaced with water. This gives you double the serving size for the same fat macros.

Yields ~300g+. Store in a glass jar/bottle. Keep refrigerated due to the added water. Shake VERY well before using.

Ingredient	Quantity
Extra Virgin Olive Oil	50g (Reduced by half)
Water	50g (Added for volume)
Apple Cider Vinegar	105g
Lime Juice (Fresh)	80g
Cumin (Ground)	15g
Turmeric (Ground)	10g
Garlic Powder	21g
Ginger Powder	21g
Black Pepper	2g
Salt	3g – 5g (to taste)

Instructions

Place a jar on your food scale and tare it to zero.
Add ingredients one by one, weighing as you go.
Shake rigorously until emulsified (the water and oil will separate when sitting, so shaking before every use is critical).

Daily Serving: Pour exactly 30g of this dressing onto your Super Veggie/Yogurt bowl.

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

Prep 4 pints at once on Sunday. Freeze them. Spin one each day.

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 (~4 medium)	100g
Flavor Boosters (Beat Disease):
Cocoa Powder (Unsweetened)	24g	6g
Cinnamon	6g	1.5g
Matcha Powder	10g	2.5g
Fiber:
Chia Seeds	40g	10g

Instructions

Blend: In a large blender, combine the liquid, protein powder (8 scoops), creatine (40g), bananas, flavor boosters, and chia seeds (40g). Blend until perfectly smooth.
Pour: Place your 4 Ninja Creami pints on the scale. Pour the mixture evenly into the pints. Target approx ~420g of mixture per pint. Ensure it is below the max fill line.
Freeze: Place all 4 pints in the freezer on a flat surface for 24 hours.

Daily Spin

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

Kami's Eating Plan

Josh Müller — Sun, 28 Sep 2025 00:00:00 -0500

Daily Targets

Macro	Target
Calories	~1,300 kcal
Protein	125-135 g
Carbs	100-110 g
Fat	35-40 g

Meal breakdown:

Meal	Calories
Meal 1	~380 kcal
Meal 2	~540 kcal
Meal 3	~380 kcal

Meal 1 & Meal 3 Options

Meal 1 and Meal 3 use the same options and the same target: ~350-390 kcal, ~35-45 g protein.

1) Protein Pancakes

Ingredient	Amount
Whole egg	1 large
Protein powder	30 g
Rolled oats	15 g
Banana	60 g
Non-fat Greek yogurt	80 g
Blueberries	30 g
Low-cal syrup	15 g
Baking powder, cinnamon, vanilla	small amounts

Macros: 370 kcal | 42-43 g protein | 31-33 g carbs | 6-7 g fat

2) Overnight Oats

Ingredient	Amount
Rolled oats	25 g
Unsweetened soy milk	150 ml
Protein powder	30 g
Banana	25 g
Chia seeds	5 g
Ground flax	4 g
Blueberries	25 g

Macros: 360-365 kcal | 36-38 g protein | 32-34 g carbs | 8-9 g fat

3) Whole Eggs with Onions, Tomatoes, Mushrooms

Ingredient	Amount
Whole eggs	2 large
Protein powder (mixed with water, on the side)	25 g
Onion	50 g
Tomato	50 g
Mushrooms	50 g
Olive oil	3 g
Banana	70 g
Blueberries	30 g

Macros: 385-390 kcal | 36-37 g protein | 28-29 g carbs | 12-13 g fat

4) Chia Pudding

Ingredient	Amount
Chia seeds	18 g
Unsweetened soy milk	150 ml
Protein powder	30 g
Non-fat Greek yogurt	80 g
Banana	30 g
Blueberries	30 g
Splenda and vanilla	to taste

Macros: 380-385 kcal | 43-44 g protein | 29-30 g carbs | 9-10 g fat

5) Smoothie

Ingredient	Amount
Protein powder	30 g
Non-fat Greek yogurt	150 g
Unsweetened soy milk	100 ml
Banana	50 g
Blueberries	60 g
Ground flax	6 g
Ice and Splenda	as needed

Macros: 360-365 kcal | 46-47 g protein | 30-31 g carbs | 5-6 g fat

6) No-Fat Greek Yogurt Bowl

Ingredient	Amount
Non-fat Greek yogurt	350 g
Apple	80 g
Date	10 g
Almonds	10 g
Blueberries	20 g

Macros: 345-350 kcal | 38 g protein | 35-37 g carbs | 6-7 g fat

Meal 2 Options

Meal 2 targets ~500-550 kcal. Every lunch includes 2 dates as dessert.

1) Protein + Carb + Vegetable Plate

Chicken Version

Base:

Cooked chicken breast: 165 g
Olive oil: 5 g
2 dates: 36 g total

Choose one carb:

Carb	Amount
Potatoes, cooked	85 g
Whole-wheat rice, cooked	65 g
Plantains, cooked	50 g

Choose one vegetable:

Vegetable	Amount
Broccoli	150 g
Asparagus	180 g
Edamame	50 g

Macros: ~515-552 kcal | ~56-60 g protein | ~47-55 g carbs | ~11-14 g fat

Example combos:

Chicken + rice + asparagus + 2 dates + 5 g olive oil = ~525-530 kcal
Chicken + potatoes + broccoli + 2 dates + 5 g olive oil = ~540-545 kcal
Chicken + plantain + edamame + 2 dates + 5 g olive oil = ~535-540 kcal

Salmon Version

Base:

Cooked salmon: 140 g
No extra olive oil
2 dates: 36 g total

Choose one carb:

Carb	Amount
Potatoes, cooked	85 g
Whole-wheat rice, cooked	65 g
Plantains, cooked	50 g

Choose one vegetable:

Vegetable	Amount
Broccoli	150 g
Asparagus	180 g
Edamame	50 g

Macros: ~500-530 kcal | ~35-37 g protein | ~47-55 g carbs | ~19-22 g fat

Example combos:

Salmon + rice + asparagus + 2 dates = ~500-505 kcal
Salmon + potatoes + broccoli + 2 dates = ~515-520 kcal
Salmon + plantain + edamame + 2 dates = ~510-515 kcal

Note: On salmon days, use a higher-protein Meal 1/Meal 3 option (smoothie, chia pudding, or pancakes).

2) Poke Bowl

Ingredient	Amount
Raw tuna	160 g
Whole-wheat rice, cooked	55 g
Seaweed	25 g
Edamame	45 g
Cucumber	100 g
Honey	4 g
Sesame oil	4 g
Soy sauce	10 g
2 dates	36 g total

Macros: 520-525 kcal | 54-55 g protein | 53-54 g carbs | 8-9 g fat

Saturday Plan

Keep Saturday between ~1,300 and 1,400 kcal.

Meal 1: Pancakes + Matcha

Protein Pancakes with Yogurt and Syrup

Ingredient	Amount
Whole egg	1 large
Protein powder	30 g
Rolled oats	15 g
Banana	60 g
Non-fat Greek yogurt	100 g
Blueberries	20 g
Low-cal syrup	20 g
Baking powder, cinnamon, vanilla	small amounts

Matcha

Ingredient	Amount
Unsweetened soy milk	200 ml
Matcha	2 g
Splenda	to taste

Breakfast total: ~475-485 kcal | ~49-50 g protein | ~39-41 g carbs | ~9-10 g fat

Meal 2: Lunch

Use any of the regular Meal 2 options above.

Best Saturday fits:

Chicken + rice + asparagus + 2 dates + 5 g olive oil
Chicken + plantain + asparagus + 2 dates + 5 g olive oil
Poke bowl

These land around ~520-530 kcal.

Meal 3: Protein Ice Cream

Make one full 16 oz container and eat the whole thing.

Ingredient	Amount
Unsweetened almond milk	360 ml
Protein powder	60 g
Banana	60 g
Sugar-free pudding mix	5 g
Splenda	to taste
Vanilla extract	a few drops
Pinch of salt

Instructions:

Blend everything well.
Freeze in the Creami container.
Spin once, then respin with a small splash of almond milk if needed.

Macros (full container): ~355-365 kcal | ~54-56 g protein | ~20-22 g carbs | ~4-5 g fat

Saturday Total

~1,350-1,380 kcal with high protein, using the pancake breakfast + one standard lunch + the full protein ice cream container.

Prep Rules

Egg meals: 3 g olive oil
Chicken lunches: 5 g olive oil
Salmon lunches: no added oil

Weight conversions:

Item	Rule
Chicken breast	Cooked weight listed; raw = cooked / 0.75
Salmon	Cooked weight listed; raw = cooked / 0.80
Rice	Cooked weight listed; dry = cooked / 3
Potatoes & plantains	Use cooked weights as listed

Nutrition on Josh's site

Meal Prep Guide

Part 1: The “Super Veggie” Dressing (Low-Fat / High-Volume Batch)

Instructions

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

The Batch Recipe (Fills 4 x 16oz Pints)

Instructions

Daily Spin

Kami's Eating Plan

Daily Targets

Meal 1 & Meal 3 Options

1) Protein Pancakes

2) Overnight Oats

3) Whole Eggs with Onions, Tomatoes, Mushrooms

4) Chia Pudding

5) Smoothie

6) No-Fat Greek Yogurt Bowl

Meal 2 Options

1) Protein + Carb + Vegetable Plate

Chicken Version

Salmon Version

2) Poke Bowl

Saturday Plan

Meal 1: Pancakes + Matcha

Protein Pancakes with Yogurt and Syrup

Matcha

Meal 2: Lunch

Meal 3: Protein Ice Cream

Saturday Total

Prep Rules