Intro: Sunday is your reset button. With just 100 minutes of focused prep, you can set the tone for a week of balanced eating, better recovery, and fewer decisions.
This RB100 Challenge invites you to build a repeatable 100-minute Sunday meal prep routine that works for your goals — whether it’s fat loss, muscle gain, or better training consistency.
Why 100 Minutes?
- Enough time to batch-cook several components
- Short enough to stay focused and avoid burnout
- Creates massive downstream wins all week long
What Can You Do in 100 Minutes?
- Cook 1–2 protein sources (e.g. chicken, lentils, tofu)
- Roast a tray of vegetables
- Boil or pressure-cook grains (e.g. quinoa, rice, bulgur)
- Chop and portion raw salad or snack ingredients
- Prepare a slow cooker or overnight oats recipe
- Label and portion into containers for the fridge
Sample 100-Minute Plan
- 00:00–00:10: Review goals, make a prep plan
- 00:10–00:30: Start proteins + set oven for veggies
- 00:30–00:50: Chop produce + cook grains
- 00:50–01:10: Assemble 3–4 full meals or kits
- 01:10–01:40: Pack, label, clean up, hydrate
Tools That Help
- Multi-compartment containers
- Sharp knives + cutting boards
- Slow cooker, air fryer, rice cooker
- Playlist or podcast to make it enjoyable
Pair it with:
External Resources:
prep time is never wasted time.
RB100.Fitness
