admin, Author at PrepYoSelf

Posted on October 7, 2021October 7, 2021 by admin

Oct 11 Weekly Meal Plan

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

First, prepare the items that require the oven such as the hoisin salmon and chili chicken.
Next, cook boil the pasta and eggs.
Meanwhile, prepare the beef stir fry.
Then, prepare the meatballs with spaghett
Lastly, prepare the ovenight oats and assemble the blueberries in their containers.
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 served chilled
Lunch: Both meals can be reheated in the microwave
Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

Blueberries & Boiled Eggs: You can use any kind of fruit (ex: raspberries)
Hominy: If you can’t find hominy, you can substitute with corn kernels
Meatballs: You can use any any kind of meatballs such as beef, chicken ,etc
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

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Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

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Posted on September 30, 2021September 30, 2021 by admin

Oct 4 Weekly Meal Plan

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

First, prepare the items that require the oven such as the breakfast sausage and sweet potato recipe, baked salmon and stuffed mushrooms, roasted chicken and potatoes.
Next, cook the cajun sausage soup.
Meanwhile, grill the steak.
Lastly, prepare the honey raisin granola.
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
Lunch: The protein for each salad can be reheated in the microwave. Serve the salad ingredients chilled
Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

Sausage & Sweet Potato: You can use regular potato instead of sweet potato. For the granola, you can use any kind of dried fruit
Chicken Salad: If you want to use a leaner protein, you can substitute with chicken breast
Stuffed mushrooms: You can use any herb in place of the green onions. You can also use your choice of shredded cheese or even substitute the cotija cheese with cream cheese
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

Posted on September 23, 2021September 23, 2021 by admin

September 27 Weekly Meal Plan

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

First, prepare the items that require the oven such as the meatballs, asparagus, and roasted potatoes.
Next, prepare the cilantro lime chicken in the air fryer.
Meanwhile, cook the lentils and chicken picatta on the stove top.
Lastly, prepare the breakfast bagels.
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 served chilled
Lunch: Both meals can be reheated in the microwave
Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

Bagels: You can toast the bagels in a toaster oven and use any kind of jelly
Lentil Tacos: Feel free to add other choices of toppings such as salsa or sliced avocado
Chicken Wings: Serve this with a side salad or sweet potato fries
Meatballs: You can use a half pork/half beef ground meat mixture instead of lean ground beef
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

Posted on September 21, 2021December 4, 2023 by admin

If you are new to meal prep, we recommend you start slow by preparing a few simple meals. Simply having a few meals available each week goes a long way. To help jumpstart your weekly meal prep, try these simple meal plans for breakfast and lunch. We will provide you with recipes and tips that will guide you through the meal prep experience.

Planning out your meals in advance can help you stay on track with healthy eating. Just like anything in life, a little preparation goes a long way.

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

Meal Prep Tips

Get Organized // Know the Recipe // Clean As You Go

What is Mise En Place?

French translation: “put in place”. This is a culinary technique that helps you prepare your ingredients and organize your workspace before you start cooking.
Before you start, read through each recipe, and get familiar with the ingredients, equipment, utensils, and cooking method for each recipe.
Using this technique will definitely save time in the kitchen and make meal assembly so much more effortless!

Equipment and Utensils

• Gather all your cooking utensils: pans, cutting boards, knives, etc.
• Preheat the oven if needed
• Gather any pantry items: spices, oil, foil, etc

Prepare Your Ingredients

• Rinse and slice all your produce
• Measure out each ingredient and set aside
• Season/marinate your meats

Clean As You go

• Keep your workspace clean
• Throw away any trash
• Rinse and put away dishes
• Constantly wash hands in between prep tasks

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

First, preheat the oven to 400F and bake the yellow squash boats in the oven.
Next, prepare the ground beef on the stovetop.
Then, pan-fry the potatoes.
If applicable: Let everything cool after it cooks before placing it in the refrigerator.

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: You can reheat this in the microwave
Lunch: You can reheat this in the microwave

Extra Flavors and Substitutions

Taco Meat: You can use your choice of ground meat
Yellow Squash: Feel free to use zucchini if you can’t find 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 them for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save it for later use.
Fruit & Veggies: Freeze any leftovers for later use. Use leftover herbs in omelets or other dishes for the weekend. Save fruits for smoothies

Ready for More?

Start cooking more meals with our Weekly Meal Plans

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Meal Prep 101

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Posted on September 16, 2021September 23, 2021 by admin

September 20 Weekly Meal Plan

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

First, boil the eggs and prepare the items that require the oven such as the roasted chicken and veggies, potatoes, and turkey bacon.
Next, pan fry the tuna patties. Afterwards prepare the beef stir fry.
Then, prepare the breakfast tacos and PB&J Quesadilla.
Finally, assemble the Chicken Cobb Salad
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
Lunch: Both meals can be reheated in the microwave. Serve the lettuce wrapschilled
Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

Breafast Tacos: Instead of sauteeing the potatoes, you can also roast it in the oven for about 15-20 minutes
Quesadilla: You can use any type of jelly
Chicken Cobb Salad: Instead of buying pre-cooked rotisserie chicken, you can bake an extra chicken leg quarter and follow the One Pan Roasted Chicken Recipe
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

Posted on September 13, 2021September 23, 2021 by admin

September 13 Weekly Meal Plan

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

First, boil the eggs and prepare the roasted potatoes and broccoli bits in the oven.
Next, pan fry the tilapia and creamed spinach.
Afterwards, prepare the turkey taco meat, sausage, and chicken tenderloins.
Then, prepare the scrambled eggs.
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
Lunch: Both meals can be reheated in the microwave. Serve the lettuce wraps chilled
Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

Broccoli Rice: If you can’t find broccoli rice, you can use cauliflower rice
Taco Meat: You can use any type of ground meat (ex: chicken, beef)
Chicken Curry: You can also substitute with tofu as a vegetarian option
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

Posted on September 13, 2021September 23, 2021 by admin

September 06 Weekly Meal Plan

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

First, prepare the baked chicken, asparragus, and bell peppers in the oven.
Next, pan fry the tilapia and burger patties.
Then, prepare the steak roll ups.
Afterwards, prepare the fried eggs and pancakes.
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 avocado pico de gallo, and strawberries chilled
Lunch: Both meals can be reheated in the microwave. Serve the salad chilled
Dinner: Both meals can be reheated in the microwave, serve the celery sticks and coleslaw chilled

Extra Flavors and Substitutions

Eggs: You can use any salsa, green or red, instead of pico de gallo
Pancakes: You can use any kind of fruit topping instead of strawberries
Celery Sticks: You can use any other fresh veggie sticks such as carrots, cucumber, etc
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
Fruit: Save the extra fruit for smoothies in the morning

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on September 13, 2021September 23, 2021 by admin

August 30 Weekly Meal Plan

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

First, prepare teh zucchini boats in the oven.
Next, boil the eggs.
Then, prepare the ground beef for the jicama tacos and zucchini boats. Also prepare the pesto shrimp an dsquash noodles.
Lastly, prepare the yogurt and mixed fruit.
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 served chilled
Lunch: The ground beef and veggies can be reheated in the microwave. Keep the jicama tortillas, smoked salmon, and side salads chilled
Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

Taco Meat: You can use any type of ground meat (such as chicken or turkey)
Pesto Sauce: You can use tomato pesto instead of basil pesto
Squash Noodles: You can also substitute zucchini noodles
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
Fruit: Save the extra fruit for smoothies in the morning

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on September 13, 2021September 13, 2021 by admin

August Weekly Meal Plan Four

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

First, prepare the chocolate muffins in the oven.
Next, boil the pasta and potatoes.
Then, prepare the lunch proteins such as the pan fried chicken and grilled steak
Afterwards, prepare the dinner recipes such as the eggplant and marinara sauce and stir fry. Finally, prepare the sausage and eggs recipe.
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.
Lunch: The chicken pasta salad can be served chilled. The steak and potatoes can be reheated in the microwave, serve the salad components chilled.
Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

Scrambled Eggs: You can use any type of sausage (beef or pork)
Salads: You can use spinach instead of arugula
Ground Meat: You can any type of ground meat such as chicken or turkey
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

Posted on July 30, 2021September 30, 2021 by admin