admin, Author at PrepYoSelf

Posted on January 7, 2023January 7, 2023 by admin

Jan 9 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 egg frittata, tilapia, chicken tenderloins, and chicken drumsticks with green beans.
Next, prepare the items that require the stove top such as the ground beef stir fry and sweet potato 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: 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 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

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Meal Prep 101

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Posted on December 30, 2022December 30, 2022 by admin

Jan 2 Weekly Meal Plan

Round white plate with a grapefruit half, topped with yogurt and cashew nuts.

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, preheat the oven and start preparing the grapefruit for the Air Fryer. Place it in the basket and start cooking it.
Next, season the chicken wings. After the grapefruit cooks, remove it from the basket and place the wings in the Air Fryer and start cooking it.
Then, slice the breakfast potatoes and zucchini slices and place them in the oven to bake.
While these items are cooking, start preparing the taco meat, stir fry, and cod filet on the stovetop
After all the items finish cooking, let them cool and prepare the grapefruit coleslaw.
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 breakfast potatoes and taco meat can be reheated in the microwave, while the grapefruit can be served chilled. You can wait to add the yogurt and nuts to the grapefruit until you are ready to eat it to prevent the nuts from getting soggy
Lunch: Both meals can be reheated in the microwave, serve the grapefruit coleslaw chilled.
Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

Grapefruit: You can also use a very large orange instead of a grapefruit for the recipes
Yogurt: You can also use whatever yogurt of your choice
Cod: You can use your choice of white fish such as halibut, tilapia, or bass
Ground Meat: You can also use ground turkey or ground chicken
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

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

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Posted on December 24, 2022December 24, 2022 by admin

Dec 26 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, preheat the oven and start boiling water for the pasta.
Next, start mixing the egg mixture for the egg frittata. Pour the egg mixture into a greased baking dish and add the vegetables and cheese. You can also place the salmon on a sheet pan with the toppings and seasonings, and also place the chicken in a baking dish. Place these items in the oven and start baking them in the oven.
While those items are baking, you can boil the pasta and start searing the pesto chicken. Once the pasta finishes cooking, drain the water and add it to a mixing bowl. After the chicken cooks, let it rest on a cutting board for a few minutes before slicing it into bite-size pieces. Once you cut the chicken, you can assemble the chicken pasta.
After the egg frittata and salmon cook, remove them from the oven, turn up the heat of the oven and start roasting the asparagus, and bell peppers for the beef roll-ups. Turning up the heat will also give the chicken a nice good crispy texture while it finishes cooking.
Then, assemble the beef rollups and start grilling them.
Finally, assemble the yogurt.
After all the items finish cooking, let them cool.
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 frittata can be reheated in the microwave, while the yogurt can be served chilled
Lunch: Both meals can be reheated in the microwave, serve the arugula salad chilled.
Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

Asparagus: Feel free to use green beans or broccolini
Yogurt: You can also use whatever fruit you have on hand
Chicken: You can use your choice of chicken such as chicken breasts or chicken tenderloins
Salmon: You can also use white fish such as cod or halibut
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

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on December 17, 2022December 17, 2022 by admin

Dec 19 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, preheat the oven and start mixing the egg mixture for the egg muffins and the batter for the carrot muffin bar. Next, place the ingredients for the turkey meatballs and squash on a baking sheet. You can also place the chicken on another baking sheet and season the chicken. Place these four recipes in the oven and start baking them.
While those items are baking, you can start preparing the recipes that require the stovetop such as chicken soup and cajun chicken.
After all the items finish cooking, let them cool.
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 items can be reheated in the microwave.
Lunch: Both meals can be reheated in the microwave
Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

Turkey Deli: Feel free to use deli ham or Proscuitto
Soup: You can also use whatever vegetables you have on hand
Chicken: You can use your choice of chicken such as chicken breasts or chicken tenderloins
Meatballs: You can also use pork, beef, or chicken meatballs
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

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on December 9, 2022December 9, 2022 by admin

Dec 12 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, preheat the oven and start boiling the eggs.
Next, place the bbq chicken and broccoli hash in baking dishes and start baking them in the oven. Then, saute the chicken and broccoli rice on the stovetop. Once cooked, place it in a greased baking dish with the cheese and place it in the oven.
Meanwhile, cook the cajun soup on the stove. You can also cook the granola.
After all the items finish cooking, let them cool. While these items are cooling, prepare the seafood 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: These items can be reheated in the microwave. Serve the boiled eggs chilled.
Lunch: Serve the seafood salad chilled, while the soup can be reheated in the microwave
Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

Granola: Feel free to add whatever dried fruit you have on hand.
Broccoli rice: You can also use cauliflower rice
Chicken: You can use your choice of chicken such as chicken breasts or chicken tenderloins
Seafood Salad: You can also use canned tuna or canned salmon for this 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.
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

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on December 1, 2022December 9, 2022 by admin

Dec 5 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, preheat the oven.
Next, start preparing the items that require the oven such as the: egg frittata, peach muffin bar, basil pesto chicken for the lunch and dinner recipe, and the green beans.
Then, assemble the chicken enchiladas and also go ahead and place them in the oven.
While these items are baking in the oven, cook the shrimp quesadillas on the stovetop.
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 items can be reheated in the microwave
Lunch: Serve the chicken salad chilled, while the quesadillas can be reheated in the microwave
Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

Egg Frittata: Feel free to serve with sliced avocado or salsa
Tortillas: You can also use your choice of tortillas such as corn, almond flour tortillas, or cassava tortillas
Chicken: You can use your choice of chicken such as boneless chicken thighs or chicken tenderloins
Salad Mix: Use your choice of salad mix, and if you have extra spinach, you can also use that for your salad
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

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on November 25, 2022November 25, 2022 by admin

Nov 28 Weekly Meal Plan

boiled eggs served with sauteed brussels sprouts served on a small plate

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 barley, quinoa, and boiled eggs on the stovetop. Then, preheat the oven.
Next, start prepping the recipes that require the oven such as the tilapia with broccolini and roasted chicken with brussels sprouts and squash. Place them in the oven to start baking.
Meanwhile, saute the brussels sprouts breakfast hash and cook the sausage soup on the stovetop.
Finally, prepare yogurt with cantaloupe.
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: Serve the yogurt and boiled egg chilled, while the breakfast brussels sprouts hash can be reheated in the microwave
Lunch: Serve the quinoa salad chilled, while the soup can be reheated in the microwave
Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

Yogurt: Feel free to use other toppings for your choice of fruit and nuts
Eggs: You can also cook your eggs sunny side up
Tilapia: You can use your choice of white fish
Chicken: Use your choice of chicken such as chicken breasts 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.
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

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on November 16, 2022November 16, 2022 by admin

Nov 21 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 turkey tenderloin in the Instant Pot. Go ahead and preheat the oven to 400F.
Next, start prepping the recipes that require the oven such as the cranberry oatmeal muffin bars and butternut squash stuffing. Place them in the oven to start baking.
Meanwhile, prepare the Italian sausage and tomato pesto turkey meatballs on the stovetop.
Finally, prepare cold items such as yogurt and cranberry pear chicken 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: Serve the yogurt chilled, while the muffin can be reheated in the microwave
Lunch: Serve the cranberry chicken salad chilled, while the Italian Sausage and Butternut squash stuffing can be reheated in the microwave
Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

Cranberries: You can use fresh or dried cranberries
Yogurt: Feel free to use other toppings such as nuts
Butternut Squash: You can also use sweet potato as an alternate
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

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on November 15, 2022March 7, 2023 by admin — Leave a comment

This open-faced Smoked Salmon English Muffin is the perfect healthy meal for busy mornings or an afternoon snack. It combines delicious smoked salmon with sliced avocados and comes together in less than 10 minutes for a great start to the day!

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White round plate with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

Why This Recipe is Great for Healthy Meal Prep

There is no cooking involved! All you need to do is slice up some ingredients and assemble it all together. Definitely a major timesaver!
This healthy meal is packed with great nutrients from the salmon and avocado to help you fuel up your day
It literally requires only 5 ingredients!

Simple Ingredients You’ll Need

Smoked Salmon: Look for high-quality smoked salmon that has no coloring and natural smoked salmon for the best taste. If you can’t find smoked salmon, you can also use cooked salmon and serve it chilled. However, it won’t have the smoky cured flavor that smoked salmon is known for.
Avocado: This ingredient provides a nice buttery texture that is smooth and creamy and is a great accompaniment to the smoked salmon.
English Muffin: These taste even better toasted. You can also use mini bagels as an alternative option.
Sliced cucumber: You will often find smoked salmon paired with cucumber because it offers a light and refreshing taste to the smoked salmon .
Lemon Juice: Lemon adds some acidity and brightness to help cut through the saltiness of the smoked salmon.

Easy Steps to Assemble This Recipe

Toast the English muffin in a toaster.
Slice the cucumber and avocado into thin slices.
Layer the sliced avocado on the bottom slice, followed by the salmon, and cucumber.

Reference the recipe card below for detailed instructions.

Meal Prep Tips

To Serve: You can spread cream cheese or creme fraiche onto the English muffins. Other great toppings include capers, pickled shallots, or freshly chopped dill.
To Store: If you are storing this ahead of time, keep the salmon, cucumber, and avocado separate from the English muffin to prevent it from getting soggy. You will also want to wait to slice the avocado until you are ready to eat the meal to prevent it from browning early. Otherwise, you can store all the ingredients in an airtight meal prep container in the refrigerator for up to 3 days for the best quality.

Round glass meal prep containers with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

Smoked Salmon and Avocado English Muffin

This Smoked Salmon English Muffin is an easy 5-minute recipe that is packed with protein, healthy fats, and tons of flavor.

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Prep Time 5

Cook Time 5

Course Breakfast

Cuisine American

Servings

Equipment

knife
cutting board

Ingredients

4 oz smoked salmon
1 each avocado
1 each english muffin
1/4 cup sliced cucumber
1 each lemon (juiced)

Get Recipe Ingredients

Instructions

Evenly layer the salmon strips, avocado slices, and sliced cucumbers on top of the english muffins
Squeeze lemon juice on top

Notes

Note: Be sure to slice the avocado when you are ready to eat to prevent it from browning. You can also spread the english muffins with cream cheese or sour cream

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Frequently Asked Questions

What is the difference between smoked salmon and lox?

Smoked salmon is cured or brined, then it is smoked. However, Lox is only cured, but not smoked.

How is salmon smoked?

Salmon can be cold-smoked or hot-smoked. Cold smoking occurs over an 18-hour stretch typically between 70 to 75F degrees, while hot smoking can take up to 8 hours at a temperature of 145 degrees.

Is it healthy to eat smoked salmon?

Smoked salmon is packed with nutrients, vitamins, and omega-3 fatty acids which all can help boost your health. It is also high in protein which can help you feel full longer.

Posted on November 10, 2022November 10, 2022 by admin

Nov 14 Weekly Meal Plan

white round plate with moroccan chicken and couscous.

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 recipes that require the oven such as the persimmon muffins, stuffed chicken enchilada peppers, and egg frittata. Place them in the oven to start baking.

Meanwhile, prepare the beef and tomatillo stew on the stove top. While the soup is simmering, you can start panfrying the pork chops and sauteeing the persimmons.

Finally, prepare the Moroccan chicken and couscous.

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 salad chilled

Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

Egg Frittata: Instead of sweet potatoes, you can use regular potatoes or any choice of veggies. To keep it low-carb or keto-friendly, use sausage or non-starchy veggies such as bell peppers and broccoli

Persimmons: If you can’t find persimmons, blend together 1/4 cup of carrots and 1 cup of applesauce as a replacement for the muffins. You can also use apples, pears, or plums as a substitute for the pork chops

Ground Beef: You can also use ground turkey or ground chicken

Enchilada sauce: You can also use tomato sauce seasoned with paprika and chili powder

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