The Sunday Prep Session

Two hours. That's all it takes to set yourself up for a week of solid nutrition. Here's the exact routine I use.

The Core Four

1. Protein Batch

Cook 1.5-2kg of chicken thighs in the oven at 400°F for 35 minutes. Season generously. This feeds you lunch protein all week. Alternatively, a large pork tenderloin works great.

2. Carb Base

Cook a big pot of rice or sweet potatoes. Portion into containers. Done. Takes 20 minutes while the chicken cooks.

3. Veggie Roast

Toss whatever vegetables you have in olive oil and salt. Broccoli, zucchini, bell peppers. 25 minutes at 425°F. Incredible and effortless.

4. Overnight Oats

5 jars, 5 breakfasts. Mix oats, milk, Greek yogurt, and fruit. Refrigerate. Done for the week.

The Canadian Dad Grocery List

• Chicken thighs (Costco — best value)
• Frozen vegetables (No Frills)
• Rolled oats
• Greek yogurt (large tub)
• Eggs (2 dozen)
• Brown rice or sweet potatoes

Total Weekly Grocery Budget

Under $120 for solid, high-protein meals. It's possible. You just have to be intentional about it.