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Jan 24 Weekly Meal Plan

bbq pineapple chicken

Make sure to go to How this page works first if you haven’t yet.

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

  1. First, pre-heat the oven to 400F and start preparing the beef curry in the Instant Pot since this will take the longest to cook.
  2. Next, boil the eggs on the stove top. Then, prepare the Pineapple BBQ Chicken in the oven.
  3. Then, cook the chili on the stove top.
  4. Meanwhile, prepare the cherry granola crisp, polenta pancakes, salmon, and cauliflower rice.
  5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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 meals can be reheated in the microwave, serve the fruit and hard boiled egg chilled.
  • Lunch: Both meals can be reheated in the microwave.
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Polenta Pancakes: Instead of honey, you can use sugar free maple syrup. You can also serve it with your choice of fruit
  • Salmon: You can use any other kind of fish such as tilapia or cod
  • Chili: Instead of beef, you can use ground turkey or chicken
  • Chicken: Instead of chicken breasts, you can also use boneless chicken thighs or chicken 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.
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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Jan 17 Weekly Meal Plan

beef taco lettuce wrap

Make sure to go to How this page works first if you haven’t yet.

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

  1. First, prepare the beef stew in the Instant Pot since this will take the longest to cook.
  2. Next, boil the quinoa on the stove top. Then, prepare the salmon in the Air Fryer.
  3. Meanwhile, saute the ground beef mixture for the beef lettuce wraps, followed by cooking the cheese omelette.
  4. After the quinoa cooks, prepare the rest of the ingredients for the cinnamon toast quinoa.
  5. Finally, mix together all of the ingredients for the chicken and corn salad mixture.
  6. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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 meals can be reheated in the microwave, the fresh tomatoes and strawberries can be served chilled
  • Lunch: The chicken and corn salad can be served chilled, while the beef taco mixture can be reheated in the microwave. Set aside the lettuce leaves until ready to fill it with the fillings
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Omelette: Feel free to add sliced avocados on top
  • Lettuce wraps: You can chop up the lettuce leaves if you prepare to serve the protein on top a bed of lettuce
  • Salmon: If you don’t have an Air Fryer, you can cook the salmon in the oven at 400F for 12 minutes
  • 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.
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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Jan 10 Weekly Meal Plan

chicken tender salad

Make sure to go to How this page works first if you haven’t yet.

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

  1. First, prepare the items that require the oven such as the egg frittata, tilapia, chicken tenderloins, and chicken drumsticks with green beans.
  2. Next, prepare the items that require the stove top such as the ground beef stir fry and sweet potato pancakes.
  3. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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: The egg frittata and pancakes can be reheated in the microwave, while the blueberries can be served chilled
  • Lunch: The tilapia and chicken tenderloins can be reheated in the microwave, while the shredded cabbage and salad components can be served chilled
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Blueberries: You can serve the pancakes with any other kind of fruit
  • Fish Tacos: You can also use salmon or cod instead of tilapia for your protein
  • Chicken drumsticks: If you want to to streamline your chicken options, you can use the same cut of chicken, for example, use all chicken tenderloins , chicken breasts, or boneless chicken thighs for both of the chicken recipes
  • 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.
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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Jan 3 Weekly Meal Plan

steak and sweet potato

Make sure to go to How this page works first if you haven’t yet.

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

  1. First, prepare the items that require the oven such as the egg frittata, sweet potato wedges, bruschetta chicken, and shrimp with asparagus.
  2. Next, prepare the items that require the stove top such as the grilled steak and beef stir fry.
  3. Then, assemble the chia pudding.
  4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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: The egg frittata can be reheated in the microwave, while the chia pudding can be served chilled
  • Lunch: Both meals can be reheated in the microwave, however, serve the salad ingredients and tomatoes chilled
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Egg Frittata: You can use any kind of shredded cheese, and feel free to add more veggies to the egg mixture
  • Chia Pudding: You can use any kind of fruits for your toppings
  • Steak: If you want to to streamline your steak options, you can use the same cut of steak, for example, use all NY Strip steak or sirloin steak
  • Chicken breasts: If you prefer a different cut of chicken, you can also use boneless chicken thighs or chicken 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.
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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Dec 27 Weekly Meal Plan

orange italian chicken

Make sure to go to How this page works first if you haven’t yet.

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

  1. First, prepare the items that require the oven such as salmon with snow peas, and chicken thighs with rutabaga and potatoes
  2. Next, prepare the items that require the stove top such as the pepperoni omelette and peach crisp.
  3. Then, assemble the chicken and corn salad and the spinach turkey wrap.
  4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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: These meals 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

  • Peach Crisp: You can use any kind of fruit such as apples or pears
  • Turkey Deli Meat: You can use ham instead of turkey, feel free to add sliced tomatoes or red onions
  • Salmon: You can use any kind of veggie to pair the salmon with such as broccoli or asparagus
  • Chicken thighs: You can use sweet potatoes instead of 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.
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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Easy Stuffed Poblano Peppers

stuffed poblano pepper

Easy, baked southwest stuffed pepper recipe with ground beef. Bold, savory flavors are served on top of a bright and colorful cilantro sweet potato and cauliflower rice.

stuffed poblano pepper

Southwest Stuffed Poblano Peppers

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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American, Latin, Mexican, Southwest
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • saute pan

Ingredients
  

  • 2 each poblano peppers (cut in half, seeds removed)
  • 12 oz lean ground beef
  • 1/4 cup red onions (diced)
  • 8 oz fire roasted diced tomatoes (drained)
  • 4 oz diced green chiles (drained)
  • 1/4 tsp chili powder
  • 1/4 tsp cumin
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil
  • 3 cups sweet potato and cauliflower rice (recommend Green Giant's brand)
  • 1/4 cup cherry tomatoes (sliced)
  • 1/4 cup cilantro (chopped)

Instructions
 

  • 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, add oil to a pan on medium high heat and saute the onions until they soften
  • Next, add the ground beef and season with chili powder, cumin, garlic powder, and salt. Continue to saute for about 5 to 8 minutes until the meat is browned and cooked through
  • Then, stir in the roasted diced tomatoes and diced green chilies
  • Heat the sweet potato and cauliflower rice in the microwave according to the packaged instructions
  • Once the peppers have cooked from the oven, let them cool for a few minutes and carefully spoon in the ground beef mixture into each pepper half
  • Serve the stuffed peppers on top of the sweet potato and cauliflower rice
  • Garnish with fresh diced tomatoes and chopped cilantro

Notes

Note: Feel free to add additional toppings such as shredded cheese, guacamole, or sour cream. You can also add beans, corn, or other veggies to your ground beef mixture. 
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Dec 20 Weekly Meal Plan

turkey taquitos

Make sure to go to How this page works first if you haven’t yet.

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

  1. First, prepare the items that require the oven such as the egg muffins and honey oat muffin bars.
  2. Next, prepare the items that require the air fryer such as the air fryer taquitos and chicken wings with brussels sprouts.
  3. Meanwhile, prepare the turkey sausage on the stove top.
  4. Then, assemble the pesto shrimp mini pizzas.
  5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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: These meals can be reheated in the microwave. Serve the bluberries chilled
  • Lunch: The shrimp mini pizzas and salad can be served chilled. The air fryer taquitos can be reheated in the microwave
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Pesto Mini Pizzas: You can use any kind of pesto such as tomato basil pesto, and instead of shrimp, you can use imitation crab meat or canned salmon
  • Turkey Deli Meat: You can use ham instead of turkey
  • Turkey Skillet: You can use ground chicken instead of ground chicken
  • Air Fryer Brussels Sprouts: You can use your choice of veggies such as broccoli or asparagus
  • 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.
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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2 Day Reset Meal Plan

Beat the winter blues with this energy reset meal plan. Sometimes you just need to hit a quick “reset button” to get back on track. This 2 Day Reset Meal Plan will help you jump-start healthy habits and get you back to your best.

These meals fueled with nutrient-dense ingredients will give you the energy boost to help you recover from all of those holiday activities.

How to Use Our Meal Planner

Watch this video to get a quick tutorial on how to use the meal planning features. We will show you:

  • How to View the Menu
  • Access the Recipes
  • Adjust Serving Sizes
  • Customize Your Grocery List

Meal Prep Run Down

  1. First, pre-heat the oven and start boiling the water for the quinoa. Once the water comes to a boil, add the quinoa and let it simmer until it cooks.
  2. While the quinoa is cooking, prepare the items that require the oven such as the egg frittata and baked salmon with rutabaga.
  3. After the quinoa finishes cooking, assemble the Quinoa and Kale Salad.
  4. When everything is finished cooking, plate everything up in meal prep containers, and let them cool before refrigerating.

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
  • We recommend eating the meals within 3 days of preparation for best quality
  • Breakfast: The egg frittata can be reheated in the microwave
  • Lunch: Quinoa and Kale Salad can be served chilled (set the dressing aside until you are ready to eat the salad so that it does not get too soggy)
  • Dinner: The salmon and rutabaga can be reheated in the microwave (set the dressing aside until you are ready to eat the salad so that it does not get too soggy)
  • Snacks: Serve chilled. For the AM snack, you can use any kind of raw veggies such as celery sticks or broccoli florets, for the PM Snack, you can use any kind of fruit such as blueberries and any kind of nuts such as almonds

Ready for More?

Start cooking more meals like this with our Premium Membership

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Dec 13 Weekly Meal Plan

salmon muffin

Make sure to go to How this page works first if you haven’t yet.

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

  1. First, prepare the items that require the oven such as the sheet pan sausage and veggies and the chicken and artichoke bake.
  2. Next, prepare the items that require the stove top such as basil beef stir fry and lime basil chicken stir fry.
  3. Then, assemble the breakfast english muffin recipes.
  4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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: These meals can be served chilled. For the fruit muffin, you can keep the fruit separated from the muffin until you are ready to eat the meal to keep the muffin from getting soggy. For the salmon muffin, peel and slice the avocado when you are ready to eat the meal to keep the avocado from browning too early
  • Lunch: Both meals can be reheated in the microwave
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Fruit for English Muffins: You can use any kind of fruit for your topping such as bananas
  • Basil Beef Stir Fry: You can use ground beef instead of the steak
  • Chicken stir fry: You can use ground chicken instead of the boneless chicken thighs
  • Sheet Pan Sausage: You can use your choice of sausage
  • 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.
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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Dec 6 Weekly Meal Plan

Chicken & Green Beans

Make sure to go to How this page works first if you haven’t yet.

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

  1. First, prepare the barley on the stove top.
  2. Next, prepare the items that require the oven such as the bell peppers and diced potatoes, proscuitto wrapped chicken tenderloins, tilapia, and broccolini.
  3. Then, grill the chicken for the wrap followed by the italian chicken with green beans.
  4. Lastly, prepare the breakfast items such as the scrambled eggs and cinnamon balsamic pears.
  5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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: The eggs and bell peppers with potatoes can be reheated in the oven. Serve the proscuitto and avocado chilled. Serve the yogurt chilled
  • Lunch: Both meals can be served chilled
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Yogurt: You can use apples instead of pears and any kind of nuts for the toppings
  • Grilled Chicken Wrap: If you prefer not to grill the chicken, you can buy pre-cooked rotisserie chicken or replace the protein with proscuitto slices
  • Chicken Salad: Feel free to add other toppings such as cucumbers, or bell peppers
  • Tilapia: You can use salmon or shrimp in place of tilapia
  • 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.
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources