Hi YSL.
I copied this from a post I made last year when I was on MF, but, I do pretty much the same thing now on WS.
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OKay. I make medifast muffins on my days off(I don't care for the taste of oatmeal straight) along with some chicken breasts and fish portions. I also cut up salad greens(I mix different ones) and different veggies and put them in separate containers. Night before work out I pick out my 4 packages for the next day(1 MF meal is the muffins), set up tea pot and water on stove for soup and hot drinks. The cupboards above my tea maker, magic bullet and food scale is my MF center(No kids allowed).
In morning and turn on tea maker and stove top tea pot. While those warm I grab the salad I prepped on weekend and put .5 portion of meat on and other half of meat in zip-loc. Ice bottle, water bottle, salad, meat and spritzer bottle go into bag(Ice bottle keeps everything cold and becomes water by the time I drink the other one, no space wasted on "Ice Packs"). Tea and drinks go into thermoses. My lunch bag has two pockets, big side cold, small side hot. I've eaten both my muffins by now and have enough tea left for a cup to drink before work. I have left one MF meal in the cupboard for after work. I also either put a jello or pickles in my bag for snack(pre-prepped on weekend, ofcourse) and usually some olives to cover my fat portion.
I mix the cream soups and shakes before they go into the thermoses or they will set up like paste. I often put a veggie portion in certain soups. That's all a matter of taste. Eat the soups as your next meal and be sure not to forget them in your lunch bag. I had one explode two days later. Scared the **** out of my dog.
I try to have my meals about 3 hours apart and just have my snacks and olives whenever the urge strikes. Hope this wasn't TMI and that it helps.
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On WS, I eat one of the protein packets while I get ready for work and save the Chix Fajita/Marinara for when I get home at night.