Before choosing recipes, look at your week as it really is: training days, rest days, long workdays and the times your energy dips. Note what you currently eat and when. Your body shifts between storing fuel and releasing it, so the first job is to see which mode each day is asking for.
Tasks from the book
List your training and rest days for next week
Note when your energy dips
Pick five recipes that use ingredients you already have
Your Todoist task
Organise Meals › Discovery
Add one task in this section that puts the lesson into practice this week, with a date and a reminder.
Lesson 2 of 4 · Dream
Decide when to Energise and when to Release
Energise meals are higher carb, built for training, replenishment and performance. Release meals are higher protein and lower carb, built for appetite control and fat loss. Decide which days get which mode, and describe what a good week of eating would feel like, without chasing a number.
Tasks from the book
Mark each day of next week as Energise or Release
Write one sentence on how you want to feel at the end of the week
Choose a favourite breakfast for each mode
Your Todoist task
Organise Meals › Dream
Add one task in this section that puts the lesson into practice this week, with a date and a reminder.
Lesson 3 of 4 · Design
Plan a week of minimal-prep meals
Make the easy thing the right thing. Choose recipes by mode, write one shopping list, and batch-cook a pressure-cooker rice base that keeps for five days in the fridge. Frozen fruit, tinned pulses and pre-cubed vegetables cut prep to minutes without losing nutrition.
Tasks from the book
Plan next week's meals by mode
Write one shopping list
Batch-cook one base for the week
Your Todoist task
Organise Meals › Design
Add one task in this section that puts the lesson into practice this week, with a date and a reminder.
Lesson 4 of 4 · Defend
Keep it going without obsessing
The macros in each recipe are estimates, so use them to navigate rather than to obsess. Review the week, rotate the flavour variations so meals stay interesting, and turn what worked into recurring Todoist tasks. When you want the deeper method behind fat release, read Fat Loss… Organised.
Tasks from the book
Review the week every Sunday
Make your weekly batch-cook a recurring task
Swap in one new recipe each week
Your Todoist task
Organise Meals › Defend
Add one task in this section that puts the lesson into practice this week, with a date and a reminder.
