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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	Bacon and Cheese English Muffin	Vegetarian Avocado Sandwich	Pan-fried tilapia with Creamed Corn and Green Beans
Tues	Date and Walnut Granola	Tofu and Veggie Stir Fry	Cajun Sausage Stew
Wed	Bacon and Cheese English Muffin	Vegetarian Avocado Sandwich	Pan-fried tilapia with Creamed Corn and Green Beans
Thurs	Date and Walnut Granola	Tofu and Veggie Stir Fry	Cajun Sausage Stew

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

Prep and Organize Ingredients:

1. Preheat the oven to 350°F (for breakfast bacon English muffin, bell pepper, and Brussels sprouts).
2. Gather your ingredients:
   • chop your veggies
   • prepare your dredge for the fish

Cooking Phase 1: Start with the Baked Dishes:

1. Breakfast Items: Place the bacon and English muffin with cheese in the oven to bake
2. Vegetables: Season the red bell pepper and Brussels sprouts. Place them on a sheet pan and roast them in the oven

Cooking Phase 3: Stovetop

1. Tofu: Cook the tofu and veggie stir fry
2. Tilapia: Pan-fry the fish and saute the green beans
3. Stew: Cook the cajun stew on the stovetop
4. Breakfast Granola: cook the dates and walnut granola

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 40F until ready to eat or reheat
• Breakfast: Both can be reheated in the microwave
• Lunch: Both meals can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Bacon: Feel free to use your choice of bacon
• Tofu: Feel free to use your choice of vegetables
• Avocado: Wait to slice the avocado until you are ready to eat the meal to prevent it from browning
• Creamed Corn: Swap this out with regular corn
• 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 Sausage Cornbread	Tuna Stuffed Deviled Eggs	Grilled Asian Skirt Steak with Roasted Bok Choy
Tues	Peanut Butter Banana Muffin	Artichoke and Smoked Salmon Salad	Rosemary Baked Chicken and Potatoes
Wed	Breakfast Sausage Cornbread	Tuna Stuffed Deviled Eggs	Grilled Asian Skirt Steak with Roasted Bok Choy
Thurs	Peanut Butter Banana Muffin	Artichoke and Smoked Salmon Salad	Rosemary Baked Chicken and Potatoes

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

Prep and Organize Ingredients:

1. Preheat the oven to 400°F (for breakfast sausage cornbread, peanut butter muffins, rosemary chicken with potatoes and artichokes, and bok choy with mushrooms).
2. Gather all ingredients and set up your workspace:
   • mix together the batter for the breakfast items
   • cut up the potatoes and prep the artichokes
   • start a pot of boiling water for pasta and another for the eggs

Cooking Phase 1: Start with the Baked Dishes:

1. Breakfast Items: Place the batter for the breakfast items in two different baking dishes and place them in the oven to bake.
2. Rosemary Chicken: Marinate the chicken and place them on a sheet pan, along with the potatoes and artichokes
3. Bok Choy and mushrooms: Season the bok choy and mushrooms and place them on a sheet pan to bake.

Cooking Phase 3: Stovetop

1. Grilled Steak: Marinate the steak and cook it on the grill.

Cooking Phase 4: Assemble recipes

1. Deviled Eggs: Once the eggs have cooked, let them cool. Remove the yolk and make the filling for the deviled eggs with the tuna.
2. Salmon pasta: Once the pasta has cooled, drain it and let it cool. Remove the smoked salmon from the package and shred it with a fork. Assemble the ingredients for the pasta

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 40F until ready to eat or reheat
• Breakfast: Both can be reheated in the microwave
• Lunch: Both meals can be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Breakfast sausage: Feel free to use your choice of sausage
• Chicken: Feel free to use your choice cut of chicken such as chicken breasts or tenderloins
• Potatoes: Swap this out with sweet potatoes or rutabaga
• 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	Spinach and Cheese Omelette	Crispy Air Fryer Chicken and Veggies	Pine Nut Crusted Tilapia and Spinach
Tues	Apple Oatmeal Muffin Bars	Balsamic Steak Bites with Brussels Sprouts	Tomato Braised Chicken with Parsnips
Wed	Spinach and Cheese Omelette	Crispy Air Fryer Chicken and Veggies	Pine Nut Crusted Tilapia and Spinach
Thurs	Apple Oatmeal Muffin Bars	Balsamic Steak Bites with Brussels Sprouts	Tomato Braised Chicken with Parsnips

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

Prep and Organize Ingredients:

1. Preheat the oven to 400°F (for oatmeal bars, balsamic brussels sprouts, and tilapia).
2. Gather all ingredients and set up your workspace:

   • Dice onions, mushrooms, parsnips, apples, and Brussels sprouts.
   • Slice zucchini, squash, and cherry tomatoes.
   • Trim and cut steak into 1-inch cubes.
   • Crack and whisk all eggs needed (for the omelet, muffin bars, and chicken coating).

Cooking Phase 1: Start with the Baked Dishes:

1. Oatmeal Muffin Bars: Blend/mash the banana and egg. Mix in oats and baking powder, and pour into a greased baking dish. Sprinkle diced apples on top and place in the oven.
2. Balsamic Brussels Sprouts: Toss Brussels sprouts with half of the balsamic marinade. Place on a sheet pan and add to the oven alongside the oatmeal bars.
3. Pine Nut Tilapia: Spread Dijon mustard on tilapia, top with crust, and place on a sheet pan to bake in the oven.

Cooking Phase 3: Air Fryer

1. Air Fryer Chicken: Mix egg wash and breadcrumbs. Coat drumsticks and place them in the air fryer. Flip at the 10-minute mark for even crispiness.

   • Once the air fryer chicken is done, remove it and air fry the zucchini/squash.

Cooking Phase 4: Stove Top Recipes

1. Tomato Braised Chicken: Sear chicken, then add onions, mushrooms, parsnips, tomato paste, diced tomatoes, and broth. Simmer covered on low-medium heat.
2. Balsamic Steak Bites: Heat a skillet with oil and sear steak bites. Toss with the remaining balsamic marinade and let it reduce.
3. Spinach Omelette: While the steak cooks, sauté spinach for both the omelet and tilapia. Set aside. Cook omelet, add cheese and spinach, then fold. Garnish with cherry tomatoes.

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 40F until ready to eat or reheat
• Breakfast: Bothcan be reheated in the microwave
• Lunch: Both meals can be reheated in the microwave,
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Spinach Omelette: Feel free to use Kale, arugula, or Bell Peppers
• Oatmeal Muffin: Feel free to use your choice of fruit such as pears, blueberries, or peaches
• Chicken: Feel free to use your choice cut of chicken such as chicken breasts or tenderloins
• Brussels Sprouts: Swap this out with broccoli or broccolini
• 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	Chia Pudding	BBQ Chicken Flatbread	Shrimp and Cabbage Stir Fry
Tues	Breakfast Pizza	Taco Meat Stuffed Acorn Squash	Instant BBQ Chicken with Broccoli and Corn
Wed	Chia Pudding	BBQ Chicken Flatbread	Shrimp and Cabbage Stir Fry
Thurs	Breakfast Pizza	Taco Meat Stuffed Acorn Squash	Instant BBQ Chicken with Broccoli and Corn

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

Preparation:

1. Prep the oven for the Acorn Squash, Roasted Veggies, and Breakfast Pizza.
2. Set up the Instant Pot for the BBQ Chicken.

Cooking Phase 1: Stove top:

1. Cook the Taco meat.
2. Stir fry the shrimp recipe.

Cooking Phase 2: Assembly

1. Prepare the Chia Pudding
2. Once the Instant Pot Chicken is cooked, separate the portions for the flatbread.
3. After the acorns quash cooks, stuff it with the taco meat.

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 40F until ready to eat or reheat
• Breakfast: Serve the chia pudding chilled, while the breakfast pizza 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 in the microwave

Extra Flavors and Substitutions

• Chia pudding: Feel free to serve your choice of fruit
• Taco Meat: Feel free to use your choice of ground meat such as chicken or turkey.
• Chicken: Feel free to use your choice cut of chicken such as chicken breasts or tenderloins
• 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