Warrior 1st

“Out of every one-hundred men, ten shouldn’t even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior and he will bring the others back.”

― Heraclitus

My #1 Fat loss Habit

Whats up Warriors!

Let’s make this simple:
You’re not failing because of willpower.
You’re failing because of friction.

And nutrition is one of the highest-friction parts of your day,especially when you’re trying to lead your family, run your home, business, and still stay in shape.

When life’s moving fast, your brain will default to what’s convenient.
If your meals aren’t prepped?
You’ll grab what’s available…And what’s available is rarely aligned with your goals.

That’s why MEAL PREP is ESSENTIAL…. A BIG NON NEGOITABLE
It’s the tool that turns discipline into automation.

Let’s break down how to do it like a pro.


Why Most Meal Prep Fails
You don’t need 17 containers of cold chicken and soggy broccoli.

That’s not sustainable.
Most people overcomplicate it.
Too much variety. Too much time. Too many ingredients.

We’re going to flip that.
Meal prep done right should be:
✅ Fast
✅ Flexible
✅ Foolproof

And most of all, it should remove decision fatigue from your week.

🔥 The 3-Part Meal Prep Formula
Pick your proteins
Pick your carbs + veggies
Pick your fats + sauces
That’s it.
Build your meals like LEGOs.

Same ingredients, different combos. Zero stress.


🥩 1. Prep 2–3 Protein Anchors
Choose 2–3 lean proteins for the week.
Examples:
Chicken breast
Extra lean ground beef
Shrimp
Turkey
Salmon (if cutting, use sparingly)
Egg whites or whole eggs
Greek yogurt or cottage cheese
Grill, bake, or batch cook in the pan—then store in glass containers.
Season well. Use salt. You’re not in prison.


🍚 2. Add 2–3 Carb or Veggie Bases
Choose foods that digest well and help you feel full.
Jasmine or basmati rice
Quinoa
Sweet potatoes
Roasted potatoes
Zucchini noodles
Cauliflower rice
Leafy greens
Mixed veggies (frozen is fine……sometimes better in my opinion)
Roast or steam them in bulk.
Keep it simple.


🥑 3. Add 1–2 Healthy Fats (Optional)
Use these as finishers for meals:
Grass fed butter or ghee
Coco oil
Avocado
Olive oil
Nut butter
Seeds
Cheese (sparingly if cutting)
Pro tip: Portion your fats. They add up fast.

My Go-To Prep Schedule (60 Minutes or Less)
Here’s how my high performing clients, and I do it:

🕒 Sunday (or any open evening):
Throw chicken or beef on the grill
Steam a pot of rice
Roast a tray of veggies
Hard boil a dozen eggs
Chop fruit and portion out snacks
Stack containers with:
Protein + Carb + Veggie + Optional Fat or Sauce

Done!!!
That’s 10+ meals in under 60 minutes.

A Few Pro Tips That Save Time
✅ Use the same meal twice a day – Simplicity increases consistency
✅ Keep a fallback meal in the fridge – Greek yogurt + whey + berries = instant win ( My GO TO when cutting)
✅ Have a “no cook” day – Use protein shakes, wraps, or deli cuts to save time
✅ Rotate sauces, not meals – Keep the food the same, but change the flavor (hot sauce, teriyaki, mustard, salsa)

📈 Meal Prep = Fat Loss on Autopilot
You don’t win by eating perfectly.
ou win by eating predictably.


Meal prep is what keeps you locked in when:
– Work gets busy
– Your kids are melting down
– You forgot to sleep
– You’re tempted to say “F it” and grab whatever’s easy

The men I coach don’t always have perfect days.
They just don’t leave success to chance.
That’s what this guide helps you build—automatic wins.

📲 Want help building a Whole System Built Around Your Life?

If you want every piece dialed in:
✅ A meal structure that works around your day
✅ A training plan that fits your goals
✅ A supplement protocol that actually works
✅ A system that removes guesswork and guarantees progress

Email me @ michaelhill
or DM me on INstagram @Michaellhillmma
Text me “warrior1st” @ 604-578-1406

You bring the commitment.
I’ll bring the structure.
Let’s make this part of who you are,not just something you try to do.


—Michael Hill


P.S. Meal prep isn’t about Tupperware.
It’s about making your mission easier to execute.
Let’s build the system that matches the standard you live by so you can enter any arena and WIN THE BATTLE OF LIFE.

Michael Hill
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