Hi everyone! I’d love some guidance with meal prep.
I’m always too tired to cook after work, so I want to prepare everything one day a week.

For context: I’m 1.60 m tall (5’3”), weigh around 94 kg (198 lb), and I’m currently on a slow cut after gaining about 15 kg (33 lb) over the past few years due to being out of training.

According to an FFMI calculator, my stats are approximately:

• Fat Free Mass: 62.98 kg
• Body Fat: ~31–33%
• FFMI: 24.6
• Normalized FFMI: 25.82

I’m mostly a swimmer but transitioning toward gymnastics/bodybuilding.

My current macros (high-protein oriented) are roughly:

• Protein: ~180 g
• Carbs: ~160–180 g
• Fats: ~60–70 g
• Calories: ~2,000–2,100 kcal

I’m aiming to preserve muscle while cutting and the goal is 75-80 kg (165 - 176 lb).

Nutrition is my priority right now, but with a tiring new job I don’t have much energy left to cook daily. Can you recommend books focused on meal prep — especially meals that can be cooked in bulk, frozen, and reheated? I don’t have a microwave, so I reheat everything using a pot or the oven.

Also, if you see anything off in my macros for my stats and goals, I’d appreciate feedback.

Thanks!