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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	Sweet Potato Egg Frittata	Sheet Pan Sausage and Veggies	Stir Fry Shrimp and Spaghetti Squash
Tues	Date and Walnut Granola	Baked Chicken Wings and Plantain Chips	Sauteed Sausage with Bell Peppers and Spaghetti Squash
Wed	Sweet Potato Egg Frittata	Sheet Pan Sausage and Veggies	Stir Fry Shrimp and Spaghetti Squash
Thurs	Date and Walnut Granola	Baked Chicken Wings and Plantain Chips	Sauteed Sausage with Bell Peppers and Spaghetti Squash

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 the oven preheated, veggies and spices prepared, and all your utensils and containers ready before you begin cooking for an easy, hassle-free experience!

Cooking Phase 1: Oven Recipes

1. Sweet Potato Egg Frittata: Place sweet potato slices in the baking dish, pour over the eggs, and top with chopped green onions.
2. Sheet Pan Sausage and Veggies: Add sausage and veggies to a sheet pan, then toss with seasonings, garlic, and olive oil.
3. Baked Wings and Plantain Chips: Season and coat the chicken wings with olive oil, then peel and slice the plantains into coins, seasoning and coating them with oil as well.
4. Spaghetti Squash: Slice the spaghetti squash in half, scoop out the seeds, place flesh-side up on a sheet pan, and coat with olive oil.
5. Time to Bake: Place the items in the oven and be sure to set a timer for each recipe according to its specific cooking time.

Cooking Phase 2: Stove Top Recipes

1. Date and Walnut Granola: Heat oil in a sauté pan over medium, toast the oats until coated and golden, then mix in honey, cinnamon, dates, and walnuts.
2. Shrimp Stir Fry with Squash: Let the cooked spaghetti squash cool, and shred it with a fork. Save half for the sausage and bell peppers, then prepare the shrimp stir-fry.
3. Sausage and Bell Peppers with Squash: Cook the bell peppers until softened, add the sausage and cook until golden brown, then stir in the cooked squash and season with garlic powder and salt.

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
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Baked Sweet Potato Egg Frittata: Add a slice of whole grain toast or a small serving of quinoa for extra fiber and carbs.
• Date and Walnut Granola: Add a drizzle of almond or peanut butter for extra protein and healthy fats. Substitute walnuts with pecans, almonds, or cashews depending on preference.
• Sheet Pan Sausage and Veggies: Add a quick mixed green salad with a tangy dressing for balance.
• Baked Chicken Wings with Plantain Chips: Serve with a fresh mango salsa or avocado dip to complement the sweetness of plantains.
• Stir Fry Shrimp with Spaghetti Squash: Add a sprinkle of chopped peanuts or sesame seeds for texture and flavor.
• Sautéed Sausage and Bell Peppers with Spaghetti Squash: Add roasted cherry tomatoes or sautéed mushrooms to boost veggie variety.
  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	Cilantro Breakfast Egg Tacos	Sheet Pan Chicken Fajita Lettuce Wraps	Sheet Pan Shrimp and Cauliflower with Corn
Tues	Apple Oatmeal Muffin Bars	Black Bean and Corn Soft Tacos	Grilled Asian Skirt Steak with Bok Choy
Wed	Cilantro Breakfast Egg Tacos	Sheet Pan Chicken Fajita Lettuce Wraps	Sheet Pan Shrimp and Cauliflower with Corn
Thurs	Apple Oatmeal Muffin Bars	Black Bean and Corn Soft Tacos	Grilled Asian Skirt Steak with Bok Choy

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. Before you start cooking, preheat the oven, prep your veggies and spices, and get all your utensils and containers ready for a smooth, stress-free process!

Cooking Phase 1: Oven Recipes

1. Apple Muffin Bars: Blend the banana and egg until smooth, mix in the oats, and pour the batter into a greased baking dish. Top it with the diced apple.
2. Sheet Pan Chicken Fajitas and Veggies: In a large bowl, toss the chicken with seasonings and olive oil. Spread the chicken, sliced bell peppers, and onions on a sheet pan, season the veggies, and drizzle with olive oil.
3. Black Beans and Veggies: Combine black beans, corn, onions, and bell peppers in a bowl; add seasonings and olive oil, mix well, then spread on a sheet pan
4. Shrimp and Vegggies: Place the shrimp and veggies on a sheet pan, sprinkle with seasonings and minced garlic, and coat everything with olive oil.
5. Bokchoy and Mushrooms: Trim ½ inch from the bok choy base, separate and rinse the leaves, then place with shiitake mushrooms on a sheet pan, drizzle with soy sauce, sesame oil, and garlic powder.
6. Time to Bake: Place the items in the oven and be sure to set a timer for each recipe according to its specific cooking time.

Cooking Phase 2: Stove Top Recipes

1. Grilled Skirt Steak: Season the steak with soy sauce, honey, garlic powder, salt, and sesame oil, then sear on a grill pan.
2. Breakfast Tacos: Sauté bell peppers and onions in oil over medium-high heat for 2 minutes, add and scramble the eggs until set, season with salt, then fill tortillas with the mixture and garnish with fresh 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.
• Lunch: Chicken and fajita veggies can be reheated in the microwave. Serve the lettuce wrap chilled. The black Bean and Corn Tacos can be reheated in the microwave.
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Cilantro Breakfast Tacos: Instead of cilantro and bell peppers, you can use chopped green onions and diced tomatoes instead of bell peppers..
• Apple Muffin Bars: Serve with a dollop of Greek yogurt or cottage cheese for extra protein.
• Sheet Pan Chicken Fajitas: Add guacamole, salsa, or plain Greek yogurt as toppings.
• Black Bean Tacos: Pair with avocado slices or shredded cheese
• Sheet Pan Shrimp: Serve over jasmine rice, cauliflower rice, or soba noodles.
• Grilled Asian Steak: Add a miso soup or edamame on the side.
  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	Honey Oat Muffins	BBQ Chicken Flatbread	Pan-Fried Salmon and Polenta
Tues	Polenta Pancakes	Roasted Veggie Sandwich	Instant Pot BBQ Chicken with Corn and Broccoli
Wed	Honey Oat Muffins	BBQ Chicken Flatbread	Pan-Fried Salmon and Polenta
Thurs	Polenta Pancakes	Roasted Veggie Sandwich	Instant Pot BBQ Chicken with Corn and 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. Before you dive into cooking, channel your inner chef and set the stage like you’re on your own cooking show! Chop up those veggies, measure out your spices, and line up your ingredients for easy grabbing.

Cooking Phase 1: Instant Pot Recipe

1. BBQ Chicken: Time for some set-it-and-forget-it action! Pop your chicken into the Instant Pot. Once it’s perfectly cooked, shred or portion it out—half for your BBQ flatbread, the rest for your dinner plates.

Cooking Phase 2: Air Fryer or Oven

1. Red Peppers: Toss those peppers into the Air Fryer until they’re tender and slightly charred.
2. Honey Oat Muffin Bar: Whip up your batter, spread it into a dish, and slide it into the oven. Sweetness incoming!
3. Corn and Broccoli: Season ‘em up and roast in the oven or crisp them in the Air Fryer.

Cooking Phase 3: Stove Top Recipes

1. Polenta Pancakes: Sizzle your polenta rounds until golden and crispy.
2. Pan-Fried Salmon: Pan-fry the salmon along with the polenta and cherry tomatoes

Final Steps:

1. Assembly: Build your flatbread sandwiches and veggie sammies like a pro..
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: Both meals can be reheated in the microwave. Serve the blueberries chilled.
• Lunch: The sandwiches can be reheated in the toaster. Wait to slice the avocado until ready to eat so that they don’t brown too early.
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Honey Oat Muffin Bars: Swap honey with maple syrup or agave.
• Polenta Pancakes: Drizzle with nut butter or serve with Greek yogurt for a balanced snack.
• BBQ Flatbread: Swap flatbread for whole wheat wraps or sandwich thins.
• Veggie Sandwich: Serve alongside hummus or whipped feta as a dip.
• Pan-Fried Salmon: Serve with a squeeze of fresh lemon and a sprinkle of dill.
• BBQ Chicken: Serve over a bed of brown rice or slaw for a hearty bowl. No BBQ sauce? Use teriyaki or buffalo sauce for a flavor twist.
• 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	Bacon Egg Cups	Pan-Fried Tofu and Spinach	Pine Nut Crusted Tilapia
Tues	Apple Oatmeal Muffin Bars	Artichoke Salmon Pasta Salad	Rosemary Baked Chicken and Potatoes
Wed	Bacon Egg Cups	Pan-Fried Tofu and Spinach	Pine Nut Crusted Tilapia
Thurs	Apple Oatmeal Muffin Bars	Artichoke Salmon Pasta 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

Chopping and Prepping Ingredients:

1. Before you start cooking, get everything prepped and organized. Chop your veggies, measure out spices, and lay out your ingredients like you’re hosting your own cooking show! For a smoother process, skim through your recipes first to get an idea of what’s ahead.

Cooking Phase 1: Oven Recipes

1. Apple Muffin Bars: Combine oats and apples, pour the mix into a baking dish, and it’s ready for the oven.
2. Bacon Egg Cups: Wrap bacon around muffin tin edges, crack eggs into the center, and halve your tomatoes. Drizzle them with olive oil.
3. Pine Nut Crusted Tilapia: Season tilapia, spread with mustard, and top with crushed pine nuts. Place on a sheet pan.
4. Chicken and Potatoes: Season the chicken and potatoes, then spread them out on a sheet pan.
5. Time to Bake: Load your sheet pans and baking dishes into the oven. Set timers for each dish to ensure everything cooks perfectly.

Cooking Phase 2: Stove Top Recipes

1. Pasta: Boil the pasta according to the packaged instructions..
2. Tofu: Season and pan-fry tofu until golden. Sauté spinach with tomatoes.
3. Spinach for the Tilapia: Sauté spinach separately and season well.

Final Steps:

1. Assembly: Once cooled, pair smoked salmon with arugula and cooked pasta.
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: Both meals can be reheated in the microwave.
• Lunch: The Tofu and Spinach with Tomatoes can be reheated in the microwave, while the salmon pasta salad can be eaten chilled.
• Dinner: Just heat and enjoy—both dinner options reheat perfectly in the microwave for a quick, delicious meal!

Extra Flavors and Substitutions

• Bacon Egg Cup: Serve with fresh fruit or a side of avocado slices for a balanced meal.
• Apple Muffin Bars: Swap apples for pears or mixed berries. Use gluten-free oats if needed.
• Tofu with Spinach and Tomatoes: Replace tofu with tempeh or cooked chicken breast. Swap spinach for kale or bok choy.
• Smoked Salmon Pasta: Swap smoked salmon for grilled shrimp or roasted chickpeas for a vegetarian option.
• Tilapia: Serve with lemon wedges and a side of quinoa or brown rice for a heartier meal.
• Chicken and Potatoes: Swap white potatoes for sweet potatoes or butternut squash.
• 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	Yogurt with Balsamic Glazed Pears	Stuffed Primavera Chicken Breast	Orange Glazed Salmon and Snow Peas
Tues	Savory Bread Pudding	Baked Crispy Chicken Tenders	Grilled Steak with Corn Hash
Wed	Yogurt with Balsamic Glazed Pears	Stuffed Primavera Chicken Breast	Orange Glazed Salmon and Snow Peas
Thurs	Savory Bread Pudding	Baked Crispy Chicken Tenders	Grilled Steak with Corn Hash

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. Before the cooking magic begins, take a moment to get prepped like a pro! Chop those veggies, measure out your spices, and lay everything out like you’re starring in your own cooking show. Want a head start? Skim the recipes for a quick preview of what’s coming. And of course, turn on your favorite kitchen jams—because every great meal starts with good vibes!

Cooking Phase 1: Oven Recipes

1. Bread Pudding: Mix up the savory bread pudding batter and pour it into a baking dish—ready for the oven!
2. Stuffed Primavera Chicken Breast: Slice open the chicken breasts, fill them with the veggie mixture, season well, and place on a sheet pan.
3. Baked Chicken Crispy Tenders: Dip the tenders in egg wash, coat with breadcrumbs, and line them up on a sheet pan.
4. Salmon and Snow Peas: Marinate the salmon and snow peas, then spread them out on a sheet pan.
5. Corn and Potatoes: Toss the corn and potatoes with seasoning and olive oil, then spread them evenly on a sheet pan.
6. Time to Bake: Pop all your sheet pans and baking dish into the oven. Set individual timers for each dish based on their cook time to keep everything on point!

Cooking Phase 2: Stove Top Recipes

1. Steak: Marinate the steak, then grill it up on your indoor grill until it’s cooked to perfection.
2. Balsamic pears: While the oven’s doing its thing, sauté the balsamic pears on the stovetop for that delicious yogurt topping.

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: Enjoy the yogurt cold and fresh, and pop the bread pudding in the microwave for a warm, comforting start to your day.
• Lunch: Reheat the stuffed chicken breasts or crispy tenders in the microwave, and keep the salad and veggie sticks chilled for a crisp, refreshing side.
• Dinner: Just heat and eat—both dinner options reheat beautifully in the microwave for a quick and tasty meal!

Extra Flavors and Substitutions

• Sautéed Pears: Want to switch it up? Try sautéing apples or peaches instead—just as sweet and delicious!
• Savory Bread Pudding: Feel free to mix in extra veggies like spinach, mushrooms, or bell peppers for added flavor and nutrients.
• Primavera Chicken: This dish pairs perfectly with a side of brown rice or quinoa to make it even more satisfying.
• Crispy Chicken Tenders: Serve with your favorite dipping sauce—ranch, honey mustard, or a spicy aioli all hit the spot!
• Salmon with Snow Peas: No snow peas? No problem! Green beans make a great substitute and hold up well in the oven.
• Grilled Steak: For a lighter side, try roasted diced bell peppers and zucchini—they’re full of flavor and complement the steak beautifully.
• 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