Tired of working out lunch every workday? This guide gives busy workers a simple weekly system for five high-protein lunches made in one 90-minute prep session.

Inside: a ready default week of five named lunches with portions for each box; a 90-minute run sheet with amounts, oven temperature, cook times and the USDA safe internal temperature for chicken; and a worked cost-per-serving example in dollars (example prices that vary by store and region). You’ll also learn to compare unit prices for budget staples (eggs, canned fish, beans, lentils, chicken thighs, Greek yogurt and tofu), mix and match a 10-row Staple to Lunch Matrix, swap chicken or canned fish for a vegetarian protein, add a simple breakfast or snack, and store each box in the fridge or freezer.

Included: the full eBook plus three printable tools: Weekly Planner, Shopping List Template and Batch-Cook Checklist.

General healthy eating guidance only, with no supplements, brands or weight-loss promises. If you have a medical condition or special diet, check with your doctor or a registered dietitian.

7-day full refund if it isn’t useful to you.