Author: admin

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	Sausage and Potato Hash	Sheet Pan Shrimp with Cauliflower and Corn	Stuffed Poblano Peppers
Tues	Baked Apples and Ricotta	Ground Beef Cabbage Stir Fry	Cauliflower Pizza
Wed	Sausage and Potato Hash	Sheet Pan Shrimp with Cauliflower and Corn	Stuffed Poblano Peppers
Thurs	Baked Apples and Ricotta	Ground Beef Cabbage Stir Fry	Cauliflower Pizza

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. Gather all ingredients, spices, utensils, and equipment, and review the recipes in advance to ensure a smooth, stress-free meal prep.

Cooking Phase 1: Oven Recipes:

1. Sausage and Potato Hash: Preheat the oven to 400°F, toss diced potatoes, bell peppers, sausage rounds, and chopped green onions with olive oil and salt in a baking dish, then bake for 15 minutes.
2. Baked Apples with Ricotta: Preheat the oven to 400°F, core the apples and place them in a baking dish, pour a mixture of water, lemon juice, and honey over them to steam while baking for 25 minutes, then serve with ricotta, walnuts, cinnamon, and a drizzle of honey.
3. Sheet Pan Shrimp with Roasted Corn and Cauliflower: Preheat the oven to 400°F, arrange shrimp and vegetables on a sheet pan, toss with olive oil, seasonings, and garlic, then bake for 12–15 minutes.
4. Cauliflower Pizza: Preheat the oven to 400°F, slice the cauliflower into 1-inch “steaks,” coat with olive oil, and bake for 25 minutes; meanwhile, mix tomato sauce with thyme and salt and dice the sausage, then top the roasted cauliflower with sauce, garlic, mozzarella, ricotta, and sausage, and bake another 5–10 minutes until heated and melted.
5. Stuffed Poblano Peppers: Pre-heat the oven to 350F. Arrange the poblano peppers in a single layer on a sheet pan and bake for 10-15 minutes. Meanwhile, prepare the stuffing on the stove top.

Cooking Phase 2: Stove Top Recipes:

1. Ground Beef and Cabbage Stir Fry: Heat olive oil in a wok over medium-high heat, sauté red onions for 2–3 minutes, add and brown ground beef with garlic powder for 5–6 minutes, stir in shredded cabbage and soy sauce until softened, then finish with a drizzle of sesame oil.
2. Cranberry Muffin Bars: Preheat the oven to 400°F, mix eggs, sugar, orange juice, flour, oats, baking powder, and baking soda, fold in cranberries, pour into a greased dish, and bake 15–20 minutes.
3. Stuffing for Poblano Peppers: Sauté onions in oil over medium-high heat, cook and season ground beef for 5–8 minutes, stir in roasted tomatoes and green chilies, then fill roasted peppers with the mixture, serve over heated sweet potato–cauliflower rice, and garnish with diced tomatoes and cilantro.

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 the ricotta chilled
• Lunch: Both meals can be reated quickly in the microwave.
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Sausage and Potato Hash: Serve with a side of eggs.
• Baked Apples with Ricotta: Prepare a few extra baked apples and store them individually in airtight containers for quick grab-and-go breakfasts.
• Sheet Pan Shrimp with Cauliflower and Corn: Cook extra shrimp and veggies to toss into salads or wraps later in the week.
• Ground Beef and Cabbage Stir Fry: Serve over cooked rice, noodles, or zoodles for a filling meal.
• Stuffed Poblano Peppers: Serve alongside a simple green salad for added fiber and freshness.
• Cauliflower Pizza: Pair with a side of roasted or sautéed greens, like spinach or kale, for a nutrient boost.

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	Scrambled Eggs with Carnitas	Ginger Lime Chicken Salad	Instant Pot Carnitas Tostadas
Tues	Cranberry Muffin Bars	Chili Steak Salad with Orange Salsa	Air Fryer Orange Glazed Chicken with Broccoli
Wed	Scrambled Eggs with Carnitas	Ginger Lime Chicken Salad	Instant Pot Carnitas Tostadas
Thurs	Cranberry Muffin Bars	Chili Steak Salad with Orange Salsa	Air Fryer Orange Glazed Chicken with Broccoli

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. Gather all ingredients, spices, utensils, and equipment, and review the recipes in advance to ensure a smooth, stress-free meal prep.

Cooking Phase 1: Instant Pot Recipes:

1. Instant Pot Pork Carnitas: Place pork shoulder in the Instant Pot with seasonings, onions, garlic, cilantro, orange and lime juice, and water, cook 45 minutes (or 4–6 hours in a slow cooker), shred, and serve on tostadas with pico de gallo and a side salad. Save a portion of the cooked carnitas for the scrambled eggs recipe below.

Cooking Phase 2: Air Fryer Recipes and Oven Recipes:

1. Air Fryer Orange Soy Glazed Chicken with Broccoli: Toss chicken thighs in soy sauce, orange juice, honey, garlic powder, and sesame oil, air fry at 360°F for 23–25 minutes until 165°F, then air fry seasoned broccoli at 360°F for 5 minutes.
2. Cranberry Muffin Bars: Preheat the oven to 400°F, mix eggs, sugar, orange juice, flour, oats, baking powder, and baking soda, fold in cranberries, pour into a greased dish, and bake 15–20 minutes.

Cooking Phase 3: Stove Top Recipes

1. Scrambled Eggs with Pork Carnitas: Heat oil in a pan over medium heat, scramble the eggs, add pork carnitas until warmed, and finish with fresh pico de gallo.
2. Grilled Ginger Lime Chicken Salad: Marinate chicken in a lime, honey, and spice mixture for at least 10 minutes, grill until cooked through, let rest and slice, then serve over spring mix with avocado and mango salsa made from mango, red onion, tomato, cilantro, lime juice, and salt.
3. Grilled Chili Steak with Orange Salsa: Marinate steak for at least 10 minutes, grill to desired doneness, let rest and slice, then serve over spring mix with avocado and orange salsa.

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: Proteins can be reheated in the microwave, while the salad can be served chilled
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Scrambled Eggs with Carnitas: Serve with a side of whole-grain tortillas.
• Cranberry Muffin Bars: Pair with Greek yogurt or cottage cheese for added protein, or add a handful of nuts for crunch and healthy fats to make it a complete breakfast or snack.
• Grilled Ginger Lime Chicken Salad: Use your choice of deli meat and cheese.
• Grilled Chili Steak with Orange Salsa: Pair with a side of crunchy veggie sticks or a light soup for a balanced, satisfying lunch.
• Instant Pot Carnitas: Serve with a slice of whole-grain bread or a small quinoa salad to round out the meal with fiber and carbs.
• Air Fryer Orange Soy Glazed Chicken: Pair with brown rice, quinoa, or a whole-grain pasta for a balanced meal prep.

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	Turkey Breakfast Scramble	Roast Beef Deli Sandwich	Toscana Soup
Tues	Peanut Butter and Apple Quesadillas	Air Fryer Turkey Taquitos	One Pot Cabbage and Beef Stew
Wed	Turkey Breakfast Scramble	Roast Beef Deli Sandwich	Toscana Soup
Thurs	Peanut Butter and Apple Quesadillas	Air Fryer Turkey Taquitos	One Pot Cabbage and Beef 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

Chopping and Prepping Ingredients:

1. Prepare all your ingredients, gather your spices, utensils, and equipment, and read through the recipes ahead of time so you’re fully ready for smooth, stress-free meal prep.

Cooking Phase 1: Air Fryer Recipe

1. Air Fryer Turkey Taquitos: Layer cheese and turkey on each tortilla, roll tightly, brush with olive oil, air fry at 400°F for 5–6 minutes until crispy, then serve with a side salad topped with pico de gallo and avocado.

Cooking Phase 2: Stove Top Recipes

1. One Pot Beef and Cabbage Stew: Sauté onions, sear beef until golden, add mushrooms, tomato sauce, and broth, then stir in napa and red cabbage, bring to a boil, cover, and simmer for 25 minutes or until the beef is tender.
2. One Pot Toscana Soup: Sauté onions and garlic, brown the ground turkey, then add broth, collard greens, potatoes, and seasonings; simmer until the potatoes are tender, finish with coconut milk, and sprinkle with red pepper flakes.
3. Turkey Breakfast Scramble: Whisk the eggs, cook the turkey sausage until golden, pour in the eggs and cook until set, season with salt and garlic powder, then top with fresh tomatoes, red onions, and green onions.
4. Peanut Butter and Apple Quesadillas: Spread nut butter on tortillas, layer with sliced apples, pecans, and cinnamon, top with another tortilla, cook on both sides until golden and melty, slice into quarters, and serve with fresh apple slices.
5. Roast Beef Deli Sandwich: Sauté bell peppers and onions until soft, layer cheese, roast beef, tomatoes, and the sautéed veggies between sandwich bread, then slice in half and serve with a side salad and dressing.

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 pico and avocado chilled
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Turkey Breakfast Scramble: Pair with a side of roasted sweet potatoes or a whole-grain toast to balance protein with complex carbs for a filling breakfast.
• Peanut Butter and Apple Quesadilla: Serve with a small Greek yogurt dip or a handful of berries for added protein and freshness.
• Air Fryer Turkey Taquitos: Use your choice of deli meat and cheese.
• Roast Beef Deli Sandwich: Pair with a side of crunchy veggie sticks or a light soup for a balanced, satisfying lunch.
• Toscana Soup: Serve with a slice of whole-grain bread or a small quinoa salad to round out the meal with fiber and carbs.
• Beef and Cabbage Stew: Pair with a fresh side salad.

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 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