The 2-2-2 Mix & Match Meal Prep Method

Written By Ben Petersen

Cook 2 proteins, 2 carbs, and 2 veggies in one batch. Then assemble 5-minute meals all week.

Who this helps

  • Beginners or “re-starters” who want results without recipes

  • Busy pros who need fast, tasty, macro-friendly meals

  • Works for fat loss, recomposition, or maintenance—just adjust portions

Step 1: Choose Your Building Blocks

Pick two from each list (or sub your favorites).

Proteins (choose 2)

  • Chicken tenderloins/breasts (roasted or air-fried)

  • Lean ground turkey or chicken (taco or Italian seasoning)

  • 93–96% lean ground beef (ground or patties for burgers)

  • Sirloin or round steak (sheet-pan strips)

  • Extra-firm tofu/tempeh (plant-based option)

Carbs (choose 2)

  • Rice (white/jasmine; cooker, stove, or microwave pouches)

  • Potatoes or sweet potatoes (diced + roasted/air-fried)

  • Quinoa or couscous

  • Tortillas or whole-grain pitas (for wraps)

Veggies (choose 2, roast together)

  • Broccoli florets

  • Asparagus

  • Bell peppers & onions

  • Green beans

  • Zucchini/summer squash

  • Cauliflower florets or riced

Feel free to flavor it up

  • Mexi/Southwest: taco seasoning, lime, cilantro, salsa

  • Italian: garlic/herb, basil, balsamic, marinara

  • BBQ: dry rub + reduced-sugar BBQ

  • Asian-inspired: soy/tamari, ginger/garlic, rice vinegar, sriracha

  • Mediterranean: lemon, oregano, tzatziki or hummus

Step 2: Grocery shopping

  • Protein: ~4 lb total (e.g., 2 lb chicken + 2 lb lean ground)

  • Carbs (cooked): ~8 cups total (e.g., 4–6 cups rice + 2 lb potatoes)

  • Veggies (raw): ~6–8 cups total (e.g., broccoli + peppers/onions)

  • Seasonings + 1–2 sauces

  • Optional add-ons: shredded lettuce/spinach, scallions, jalapeños, light cheese, Greek yogurt

Step 3: Batch Cook

I’d budget 45-90 minutes. Feel free to have multiple things going on at the same time. For example, you can have the air fryer going while the oven is cooking.

0:00–0:10 Preheat & prep

  • Oven to 425°F / 220°C (or air fryer 390°F).

  • Rinse/trim veggies; line two sheet pans.

  • Start rice (or set out microwave pouches).

0:10–0:35 Roast veggies & potatoes

  • Pan A: diced potatoes/sweet potatoes

  • Pan B: your other veggie (e.g., broccoli or peppers/onions)

  • Salt/pepper/garlic; flip once.

0:35–1:10 Cook proteins

  • Sheet-pan chicken (12–18 min) or air fry; rest before slicing.

  • Brown ground meat with chosen seasoning (drain if needed).

  • Optional: quick sear steak strips (5–7 min).

1:10–1:30 Cool, portion, pack

  • Keep 3–4 days in fridge; freeze extra plain (add sauces at reheat).

Step 4: Portion Playbook

Using a food scale is going to be the best way to portion out your meals. I’d highly recommend learning how to use it!

If you refuse to use a food scale or don’t have one here’s another method you can use.

Non-food scale method:

  • Protein: 1–2 palms (≈25–50 g protein)

  • Carb: 1 cupped hand (fat loss) or 2 (maintenance/gain)

  • Veg: 2 fists (go heavy here for fullness)

  • Fat (optional): 1–2 thumbs (oils, cheese, nuts, creamy sauces)

Step 5:10 Plug-and-Play Meals (5 minutes each)

  1. Chicken Burrito Bowl: chicken + rice + peppers/onions + salsa + Greek yogurt

  2. BBQ Turkey Plate: taco/BBQ turkey + potatoes + broccoli + BBQ drizzle

  3. Steak Fajita Bowl: steak + rice + peppers/onions + lime + cilantro

  4. Mediterranean Pita: chicken + chopped cucumbers/tomatoes (or peppers) + tzatziki in a pita

  5. Asian Rice Bowl: ground turkey + rice + broccoli + soy/ginger + scallions

  6. Italian Skillet: chicken + zucchini/peppers + marinara + light mozzarella (broil 2–3 min)

  7. Loaded Potato Box: diced potatoes + turkey + broccoli + Greek-yogurt “sour cream”

  8. Power Salad: chicken + big greens + roasted veg + balsamic; add rice or potato if needed

  9. Breakfast Box: egg whites/eggs (quick scramble) + potatoes + peppers/onions

  10. Grab-and-Go: deli turkey roll-ups + veggie sticks + fruit

Food Safety & Storage

  • Fridge: 3–4 days for cooked meats/veg/rice (sealed containers)

  • Freezer: 2–3 months (freeze plain; sauce later)

  • Reheat: Splash of water; cover to keep moist. Label with date.

Troubleshooting & Pro Tips

  • Dry chicken? Use tenderloins, pull at temp, rest 5–10 minutes, slice after resting.

  • Bland bowls? Season each component lightly; finish with lemon/lime/herbs.

  • Bored by Thursday? Swap sauces mid-week or change the carb base.

  • Low time? Microwave rice, pre-cut veg, or rotisserie chicken (skin off if cutting cals).

  • Hunger creeping up? Increase veggies and lean protein before adding fats.

Why the 2-2-2 Method Works

  • Protein each meal → fullness + muscle support

  • High-volume veggies → more food, fewer calories

  • Adjustable carbs → energy on training days, easy pullback on rest days

  • Batching → fewer decisions, faster execution, better consistency

CTA (drop this at the end of your post)

Book Your Free 1:1 Strategy Call
Spent 10 minutes learning the 2-2-2 Method—now let’s tailor it to you. On this call, we’ll map a simple plan to optimize your workouts and nutrition for faster results.
Includes: custom macro targets, a 3-day menu using 2-2-2, a quick workout audit, and a 180-day roadmap.
👉 https://aspire-fit.com/application

Ben Petersen
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