Built for a work-from-home week — smoke fresh on any day you're home (chicken thighs are a ~2 hr cook you run while you work). Dinners mild for the 4 & 2 yr old; lunches adults-only and protein-loaded.
Mike · daily target
200g protein
~2,500 kcal · 1g per lb
Wife · daily target
140g protein
~1,900 kcal · 1g per lb
Lunch = adults only (kids are out) — smoked chicken bowls & salads, fresh off the smoker. Dinner = whole family, kept mild (season your plate after). Macros are Mike / Wife. "Snack" = a Core Power 42g + filler (bar, chicharrones, jerky). 🐟 Wife can swap any lunch for a tuna option (Recipes tab).
🔥 Smoker🌀 Air fryer🍚 Rice cooker🍳 Stovetop/oven❄️ No-cook
Each recipe is tagged with the tool to use. Smoke once on the weekend; the air fryer and rice cooker carry the weeknights.
🔥 You're home most days — so smoke fresh, not in one marathon. Chicken thighs are a ~2 hr cook you run while you work. Two quick smokes a week keep lunches stocked. Save the all-day pork butt for a weekend you'll actually be around to babysit it.
Chicken parm: breaded cutlets 400°F 12 min (flip at 6), then sauce + mozz 3 min.
Turkey meatballs: 380°F, 10–12 min.
Burgers: 375°F, 10–12 min, flip halfway.
Reheat pulled pork / chicken: splash of juice or broth, 350°F a few min — keeps it moist.
Veggies (broccoli, green beans): oil + salt, 400°F 8–10 min.
🍚 Rice cooker + Sunday prep
How portions hit the numbers
Cook once, eat off it. Targets are hit by portion size + the daily snack, not separate cooking.
Mike: 8 oz cooked meat/meal + full rice scoop + a shake & a filler snack daily.
Wife: 5 oz cooked meat/meal + smaller rice scoop + one shake daily.
Kids (dinner only): 1–2 oz meat, small carb, fruit/veg — plate theirs before you spice yours.
📲 Subscribe once and forget it. Your phone will remind you to thaw, shop, smoke, and portion — every week, automatically. Nothing to open, nothing to check in advance.
Android / Google Calendar: add by URL → https://damfam-mealprep.pages.dev/meals.ics
⏰ Reminders you'll get (weekly)
Sat 9:00 AM — 🛒 HEB grocery run.
Sun 11:00 AM — 🔥 Smoke chicken thighs (~2 hr) + batch rice.
Wed 11:00 AM — 🔥 Mid-week smoke restock (you're home).
Times are suggestions — drag any event in your calendar to fit your schedule; it'll keep repeating at the new time.
🏪 Ordered to your HEB walk — produce → bakery → butcher → dairy → center aisles → frozen (last, stays cold). No seafood, so the fish counter's a flyby. Check items off as you go.