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Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

	Breakfast	Lunch	Dinner
Mon	Breakfast Bacon English Muffin	Oven Baked Sausage and Potato Hash	Pineapple BBQ Chicken and Cauliflower Rice
Tues	Peach Muffin	Crispy Panko Breaded Chicken Tenders	Instant Pot Beef Teriyaki
Wed	Breakfast Bacon English Muffin	Oven Baked Sausage and Potato Hash	Pineapple BBQ Chicken and Cauliflower Rice
Thurs	Peach Muffin	Crispy Panko Breaded Chicken Tenders	Instant Pot Beef Teriyaki

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

Chopping and Prepping Ingredients:

1. Preheat the oven, prep your vegetables and spices, and set out your tools—being organized makes cooking simple and fun!

Cooking Phase 1: Instant Pot Recipe

1. Instant Pot Beef Teriyaki: Add beef, vegetables, pineapple, broth, and seasonings to the Instant Pot, cook on high pressure for 25 minutes with a 5–10 minute natural release, then serve over rice with cucumber and tomato, or use a slow cooker on high for 4–6 hours.

Cooking Phase 2: Oven Recipes (Preheat oven to 400F)

1. Breakfast Bacon English Muffin: Toast the English muffin with cheese in a 350°F toaster oven for 3–5 minutes, bake the bacon until crispy for 10–15 minutes, then assemble the bacon between the melted-cheese muffin halves (you can also use the oven along with the other oven recipes).
2. Peach Muffins: Grease a baking dish, mix wet ingredients with flour, cinnamon, and baking powder, fold in granola, pour into the dish, top with sliced peaches, and bake 12–15 minutes until cooked through.
3. Baked Sausage and Potato Hash: Dice the potato and bell peppers, chop the green onions, slice the sausage, toss everything in olive oil and salt in a baking dish, and bake for 15 minutes.
4. Pineapple Chicken: Preheat the oven to 400°F, coat chicken in BBQ sauce, top with pineapple, red onions, and seasonings, then bake 20–25 minutes—flipping halfway—until it reaches 165°F.

Cooking Phase 3: Stove Top Recipes

1. Cauliflower Rice: Sauté cauliflower rice in oil over medium-high heat for 3–4 minutes, stir in coconut milk and seasonings until thickened, then serve with cooked chicken and fresh cilantro.
2. Panko Breaded Chicken Tenders: Slice or pound the chicken thin, set up bowls of flour, egg, and seasoned panko, coat the chicken in flour, egg, and breadcrumbs, then pan-fry in olive oil over medium-high heat 3–5 minutes per side until golden and 165°F.

Final Steps:

1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40°F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave
• Lunch: Both meals can be reheated in the microwave, serve the salad items chilled
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Breakfast Bacon English Muffin: Pair with a side of fresh fruit like berries or apple slices for a balanced breakfast.
• Peach Muffin: Serve with a dollop of Greek yogurt for added protein.
• Baked Sausage and Potato Hash: Add a fried or poached egg on top for extra protein.
• Panko Breaded Chicken Salad: Turn it into a wrap by adding a tortilla or flatbread
• Pineapple BBQ Chicken: Add a side of roasted or grilled veggies for extra fiber and nutrients.
• Instant Pot Beef Teriyaki: Serve over rice, quinoa, or noodles for a complete meal.
  Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

	Breakfast	Lunch	Dinner
Mon	Breakfast Burritos	Citrus Ginger Salmon Salad	Sauteed Chicken Pesto and Bell Peppers
Tues	Yogurt with Fruit and Nuts	Chicken Pesto Wrap	Balsamic Steak Bites and Brussels Sprouts
Wed	Breakfast Burritos	Citrus Ginger Salmon Salad	Sauteed Chicken Pesto and Bell Peppers
Thurs	Yogurt with Fruit and Nuts	Chicken Pesto Wrap	Balsamic Steak Bites and Brussels Sprouts

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

Chopping and Prepping Ingredients:

1. Preheat the oven, prep your veggies and spices, and gather your tool. Starting organized makes cooking easy and enjoyable!

Cooking Phase 1: Oven Recipes

1. Citrus Ginger Salmon Salad: Preheat oven to 400°F, prepare and season salmon and beets on a sheet pan, bake 12–15 minutes, blend salad dressing, then serve salmon over spinach with roasted beets, mandarin oranges, nuts, and drizzle with dressing.
2. Brussels Sprouts: Preheat oven to 400°F, mix the marinade, toss quartered Brussels sprouts with half of it, and bake 15–20 minutes until golden and crispy.

Cooking Phase 2: Stove Top Recipes

1. Breakfast Burritos: Sauté tomatoes and cilantro in oil over medium-high heat, scramble in eggs until set, stir in cheese, fill tortillas with the mixture, roll into burritos, cut in half, and serve with fresh salsa.
2. Chicken Pesto Wrap: Toss chicken tenderloins in basil pesto, sear on a medium-high grill pan until 165°F, then serve in tortillas with sliced veggies and hummus.
3. Sauteed Chicken Pesto with Artichokes and Bell Peppers: Defrost or drain artichokes, cube bell peppers and chicken, sauté chicken until golden, add veggies, then stir in basil pesto to coat everything evenly.
4. Steak Bites: Cube the steak, sear in a hot skillet until golden and cooked to your liking, toss with the remaining marinade to thicken, and serve with roasted Brussels sprouts.

Final Steps:

1. Asssemble: Layer yogurt in a bowl, top with strawberries and mixed nuts, and finish with a sprinkle of cinnamon.
2. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40°F until ready to eat or reheat
• Breakfast: The breakfast burritos can be reheated in the microwave, while the yogurt can be served chilled.
• Lunch: Both meals can be served chilled (feel free to heat up the salmon or chicken in the microwave if you prefer the protein to be warm)
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Breakfast Burritos: Serve with a side of black beans or avocado slices for added fiber and healthy fats.
• Yogurt: Add a spoonful of chia seeds or granola for extra crunch and protein.
• Citrus Salmon Salad: Serve with quinoa or wild rice for a complete protein-packed meal prep.
• Chicken Pesto Wrap: Pair with roasted sweet potato wedges for extra nutrients and heartiness.
• Chicken Pesto with Artichokes and Bell Peppers: Serve over whole-grain pasta, couscous, or cauliflower rice for a meal prep-friendly option.
• Balsamic Steak Bites: Add roasted sweet potatoes or quinoa on the side to round out the meal.
  Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

	Breakfast	Lunch	Dinner
Mon	Egg Muffins	Balsamic Chicken Salad	Sausage and Pumpkin Pasta
Tues	Pumpkin Muffins	One Pot Mexican Soup	Stuffed Acorn Squash with Beef Marinara
Wed	Egg Muffins	Balsamic Chicken Salad	Sausage and Pumpkin Pasta
Thurs	Pumpkin Muffins	One Pot Mexican Soup	Stuffed Acorn Squash with Beef Marinara

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

Chopping and Prepping Ingredients:

1. Get your oven ready, chop the veggies, measure the spices, and lay out your tools—being organized from the start makes cooking simple and fun!

Cooking Phase 1: Oven Recipes

1. Egg Muffins: Preheat the oven to 400°F, dice the chicken sausage, bell peppers, and red onions, chop the cilantro, whisk the eggs with salt, mix in the sausage and veggies, scoop 1/3 cup portions into 6 muffin wells, bake for 10–12 minutes until set, and serve with fresh strawberries.
2. Pumpkin Muffins: Preheat the oven to 400°F, mix the egg, brown sugar, and pumpkin purée until smooth, add the flour, cinnamon, and baking powder for a smooth batter, grease muffin pans with olive oil, scoop 1/3 cup batter into each well, top with pumpkin seeds, and bake for 12–15 minutes until cooked through.
3. Acorn Squash: Preheat the oven to 400°F, cut the acorn squash in half, scoop out the seeds, season with salt and olive oil, place flesh-side up on a sheet pan, and bake for 50–55 minutes until tender.
4. Balsamic Chicken: Preheat the oven to 400°F, whisk the marinade in a bowl, coat the chicken breasts and let marinate for at least 10 minutes, then bake on a sheet pan for 25–30 minutes until the internal temperature reaches 165°F, let rest, and slice into bite-size pieces.

Cooking Phase 2: Stove Top Recipes

1. One Pot Mexican Soup: Heat oil in a soup pot to sauté onions, then add chicken, tomato sauce, broth, and seasonings; bring to a boil, reduce to a simmer for 25 minutes until the chicken is tender, shred the chicken with two forks, return it to the pot with corn, pinto beans, and bell peppers, and serve topped with avocado slices and cilantro.
2. Sausage Pasta: Cook and drain the pasta, sauté sliced sausage and onions until golden, stir in marinara, pumpkin purée, and seasonings, toss with the pasta until coated, fold in spinach, and finish with parmesan cheese.
3. Beef Marinara: Sauté onions in oil, brown the ground beef, stir in marinara and seasonings, then stuff the cooked acorn squash halves with the meat sauce, top with mozzarella, and serve with a side salad

Final Steps:

1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40°F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave, serve fruit chilled.
• Lunch: The balsamic chicken salad can be served chilled, while the soup can be reheated in the microwave
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Egg Muffins: Use spinach, mushrooms, or zucchini instead of bell peppers/red onion.
• Pumpkin Muffin: Replace pumpkin puree with mashed sweet potato or banana.
• Balsamic Chicken Salad: Change up the marinade flavors (lemon-garlic, teriyaki, or taco spice rub).
• One Pot Mexican Soup: Pair with a side salad, tortilla chips, or a slice of sourdough bread.
• Sausage Pumpkin Pasta: Use butternut squash or sweet potato purée instead of pumpkin.
• Stuffed Acorn Squash with Beef Marinara: Swap acorn squash with butternut squash, sweet potatoes, or delicata squash. Swap beef with ground turkey, chicken, or lentils for a vegetarian version.
  Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

	Breakfast	Lunch	Dinner
Mon	Sweet Potato Pancakes	Dijon Chicken Salad	Lemon Pepper Tilapia and Broccolini
Tues	Bacon and Cheese English Muffin	Baked Chicken Tenders and Veggie Sticks	One Pot Chicken Marinara
Wed	Sweet Potato Pancakes	Dijon Chicken Salad	Lemon Pepper Tilapia and Broccolini
Thurs	Bacon and Cheese English Muffin	Baked Chicken Tenders and Veggie Sticks	One Pot Chicken Marinara

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

Chopping and Prepping Ingredients:

1. Prep the oven, chop your veggies, measure your spices, and set out your tools—starting organized makes cooking easy and enjoyable!

Cooking Phase 1: Oven Recipes

1. Chicken Tenders: Preheat the oven to 400°F, coat chicken tenderloins by dipping in whisked eggs and breadcrumbs, place on a sheet pan sprayed with cooking spray, and bake for 20–25 minutes, flipping halfway, until they reach 165°F.
2. Sweet Potatoes for Salad: Preheat the oven to 400°F, peel and dice the sweet potato, toss with seasonings and olive oil on a sheet pan, and bake for 15 minutes.
3. Tilapia and Broccolini: Preheat the oven to 400°F, arrange broccolini and tilapia on a sheet pan, season with lemon pepper, garlic powder, and salt, drizzle with olive oil, and bake for 15–20 minutes.
4. Bacon English Muffin: Preheat the toaster oven to 350°F, bake bacon on a sheet pan until crispy, toast English muffin halves with cheese for 3–5 minutes, then assemble with the bacon slices.

Cooking Phase 2: Stove Top Recipes

1. Grilled Dijon Chicken: Mix the chicken with the marinade in a bowl, then grill the tenders on a preheated indoor grill over medium-high heat for 4–5 minutes per side until fully cooked to 165°F.
2. Chicken Marinara: Cut the chicken and sweet potato into 1-inch cubes, sauté onions and chicken in oil until golden, add marinara and water, stir in sweet potato, simmer covered until chicken reaches 165°F, then stir in baby kale until wilted.
3. Sweet Potato Pancakes: Wash and poke holes in the sweet potato, microwave until tender, peel and mash it with eggs, cinnamon, and honey until smooth, then cook 3-inch pancakes in a lightly oiled pan for 2–3 minutes per side and serve with blueberries.
4. Barley: Cook the barley according to the packaged instructions.

Final Steps:

1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40°F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave, serve blueberries chilled.
• Lunch: Both chicken tenders can be reheated in the microwave, serve salad items and veggie sticks chilled.
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Sweet Potato Pancakes: Serve with Greek yogurt or a dollop of nut butter for extra protein.
• Bacon English Muffin: Add a side of fresh fruit or a smoothie for a complete breakfast.
• Grilled Chicken Salad: Sweet potato can be replaced with butternut squash, carrots, or parsnips.
• Crispy Baked Chicken Tenders: Pair with roasted vegetables, mashed sweet potatoes, or a fresh green salad; add a dipping sauce like yogurt-based ranch or honey mustard.
• Baked Tilapia: Tilapia can be replaced with cod, salmon, or chicken breast; broccolini can be swapped for asparagus, green beans, or zucchini.
• One Pot Chicken Marinara: Pair with a side of quinoa, brown rice, or whole grain bread for a balanced meal; add a sprinkle of Parmesan or feta for extra flavor.
  Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources