In one hour you can prep a bunch of meals to keep on-hand. Saying you don't have time to cook great, muscle-building food is pretty much like saying you don't have time for the gym. If you want to see results, you'll figure out a way to make it work.

Shopping List

  • 12 eggs
  • 6 boneless, skinless chicken breasts and/or thighs
  • 2 cups of rice
  • 6 medium-size potatoes
  • Cooking oil of choice (butter, coconut oil, bacon fat, spray oil, whatever)


  • Aluminum foil
  • One big pot
  • One smaller pot
  • One pan
  • Oven (always handy)

The Plan

  1. Pre-heat the oven to 400 degrees. Fill the smaller pot with the rice and 4 cups of water (or chicken broth), and fill the larger pot three-fourths full with water. Put both pots over high heat to boil and keep an eye on them.
  2. Give each potato one shallow slice length-wise and then fully wrap each one in a piece of foil. Once the oven is well-heated, toss all the potatoes in.
  3. Start the pan on medium-high heat with some butter/oil/spray on it. As soon as the pan is hot, slap on 2-3 pieces of defrosted chicken. Cook for 6-8 minutes depending on the thickness of the chicken. (You'll flip them over later.)
  4. When the rice comes to a boil, turn the heat to low, give it a stir, and cover with lid. When the large pot comes to a boil, add all the eggs (in the shell, room temperature). Stir the rice again then put the lid back on.
  5. When the 6-8 minutes are up, flip the chicken and stir rice again. After another few minutes, when the eggs have boiled for 10-12 minutes total, take them off the heat.
  6. Check the rice, turn off the heat, stir, leave covered. Rice is done. Run the pot of eggs under continuous cold water for 10 minutes, then drain. Eggs are done. After another few minutes (when the eggs are still under the running water), take the chicken out of the pan.
  7. Add more butter/oil to the pan, put on 2-3 more pieces of chicken, again cooking 6-8 minutes per side before flipping. Repeat the process until you've cooked all the meat.
  8. Last step is to turn off the oven and take out the potatoes once they've been in about 45 minutes total. Stab them with a knife to check; it should go in with little resistance. Meat and 'taters are done. You can get crazy with spices and rubs on the chicken before cooking or just drown it in sauce after, your call.

That's roughly one hour and you've cooked several meals-worth of protein and carbs, plus hard-boiled eggs for a few days' snacks or quick breakfasts. As a bonus, rice and potatoes are two of the best carbs to prepare ahead of time.

Veggies in 2 Minutes

Whether or not you noticed the lack of vegetables shows a lot about your mindset. Get a big pack of frozen "Normandy" vegetables to keep in the freezer. It's a mix of broccoli, cauliflower, and carrots. For each meal, toss one or two handfuls in a bowl, throw in a splash of water, microwave for two minutes and you're good to go.