THE NO-DECISION MENU
Remove food decisions from your week
These are default recipes you can plug into your schedule.
I created these so you don’t have to think about it.
Breakfast:
Peanut Butter Protein Pancakes — a repeatable, high-protein breakfast you can batch once and eliminate morning decisions all week.
Lunch:
Grilled Orzo Salad — a batch-friendly, mix-and-match lunch that turns leftover veggies into a no-thinking default meal.
Dinner:
Easy Sesame Chicken — a simple, high-protein dinner you can run on autopilot with pantry staples and one pan.
NEW VIDEO
I wasted every Sunday until I tried this
Meal prep Sunday used to be my usual routine, spending hours every week prepping ALL my meals ahead of time. Until I figured out a system that takes only 10 minutes of planning, to save hours of food decisions.
Watch on YouTube.
THE SYSTEM
Willpower isn’t a system. It’s a timer.
And every week you rely on it to figure out what’s for dinner, you’re running it down faster than you think.
I learned this the hard way — not in my kitchen, but planning over 300,000+ meals in the U.S. Coast Guard. Feeding hundreds of people is an operational problem. You don't get to have an off day. You don't get to wing it because you're tired. The mission doesn't care how motivated you feel on a Tuesday.
We relied on systems.
Think about the weeks you don’t have a pre-planned set of food options before Monday begins.
You probably experience:
No time to decompress at night
Rushed mornings
Decision fatigue everyday
Nothing seems to move the ball forward on these chaos weeks.
Last week my wife and I stayed up late binge-watching Survivor — five episodes, popcorn, zero regrets.
Great season so far (don’t worry, no spoilers). But the next morning wrecked us.
Slept through the alarm
Skipped the workout
No breakfast prepped
I ended up scrambling eggs half-awake and shoveling food down before logging into my first meeting.
No morning routine. No focus. Just chaos — because the system wasn't in place.
That's what an unplanned week feels like. And it compounds fast.
Here's the fix that you can put in place this week.
Pick one meal to systematize. Start with breakfast.
Choose something that takes under 10 minutes to make and can be prepped ahead. Two easy examples are overnight oatmeal and yogurt parfaits. Pick one.
Then answer three questions:
How many mornings do I actually need breakfast next week?
How many people am I feeding?
When will I prep it?
That's your plan, based on my No-Decision Breakfast System (read here).
Two minutes of thinking, 20 minutes of prep, and you've just eliminated the most chaotic decision of your morning — every morning — for the entire week.
That's not discipline. That's a system. And systems run whether you feel like it or not.
Put it in place and you’ll feel the positive impact of meal planning.
You’ll be able to:
Sleep easy, knowing your breakfast is planned
Enjoy your morning routine
Go into the day with focus & clarity
All of this by spending 22 minutes, and by not relying on motivation alone.
Reply and tell me what you're making.
WHENEVER YOU’RE READY
1) Get Meal Planning OS Web App — Spend 10 minutes every Sunday morning planning, to save yourself hours each week.
2) YouTube Channel — Deep-dives on building a meal system that actually sticks.
Your Saturday system reset, same time next week.
— Steven
