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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. Pre-heat the oven to 400F.
2. Next, prepare the items that require the oven such as the diced potatoes and bell peppers for breakfast, pine nut crusted tilapia, and the rosemary chicken with the potatoes and artichokes
3. Meanwhile, start preparing the items that require the stovetop such as the pan-fried tofu with sauteed spinach and tomato, and the scrambled eggs.
4. Then, assemble the items for the watermelon salad and smoothie ingredients.
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: Serve the smoothie chilled, while the scrambled eggs with bell peppers and potatoes can be reheated in the microwave. Serve the prosciutto chilled and slice the avocado the same day you plan to eat the meal to prevent it from browning too early
• Lunch: The watermelon salad can be served chilled. If prepping in advance, keep the watermelon and balsamic glaze separate from the salad and mozzarella to keep it from getting soggy. The tofu can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Proscuitto: If you can’t find prosciutto, you can also use bacon or deli ham
• Watermelon: If you don’t want to have too much leftover, you can use canteloupe or honeydew for the recipe, or you can save the extra watermelon for a snack
• Tilapia: You can also substitute this with any white fish such as cod or halibut.
• Chicken: If you prefer a leaner cut of meat, you can use 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

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. Pre-heat the oven to 400F.
2. Next, prepare the items that require the oven such as the savory bread pudding, primavera stuffed chicken breasts, oven-baked chicken tenders, salmon and snow peas, and roasted corn with potato hash. (Note: the recipe for the chicken tenders indicates baking it at 425F, however, to streamline the oven temperature for all of the other recipes, you can cook it at 400F. Just be sure to monitor the internal temperature of the chicken and make sure it reaches 165F)
3. Meanwhile, start preparing the items that require the stovetop such as the balsamic pears with almonds and the grilled balsamic steak.
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 yogurt can be served chilled, while the bread pudding can be reheated in the microwave
• Lunch: Both the stuffed chicken breast and tenders can be reheated in the oven while the salad and veggie sticks can be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Yogurt: Feel free to use apples instead of pears and also toast any kind of nuts you have on hand
• Snow Peas: If you can’t find snow peas, you can use snap peas or any other non-starchy vegetable such as asparagus or green beans
• Steak: Instead of regular potatoes, you can also roast butternut squash or sweet potato.
• 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

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. Pre-heat the oven to 400F and roast the asparagus and red bell pepper.
2. Next, prepare the BBQ Pork Ribs in the Air Fryer. While the ribs are cooking in the Air Fryer, start assembling the Shrimp Kebabs.
3. After the Ribs finish cooking, cook the Shrimp Kebabs in the Air Fryer.
4. Meanwhile, start preparing the items that require the stovetop such as the Grilled Hawaiian Chicken and Pineapple, and Grilled Steak.
5. Then, whisk together the scrambled eggs for the omelet and prepare the batter for the oatmeal pancakes.
6. Lastly, cook the omelette and the pancakes o the stove top
7. 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 the shrimp and grilled chicken can be reheated in the microwave, serve the salad ingredients chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Omelet: Feel free to add other fillings to the omelet such as extra veggies or crumbled breakfast sausage
• Kebabs: You can use also use your choice of veggies such as zucchini and mushrooms
• BBQ Ribs: Serve with a side of green beans, salad, or even mashed potatoes
• 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

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 (or toaster oven) to 400F. Then, heat up the meatballs according to the packaging instructions.
2. Next, place the corn on a baking dish and roast it in the oven.
3. Meanwhile, start preparing the items that require the stovetop such as the sesame ginger turkey meatballs with squash noodles, shrimp with bok choy and sweet potato rice, and the honey granola.
4. Then, assemble the southwest chicken coleslaw, sesame ginger chicken coleslaw, and strawberry yogurt parfait.
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 granola can be reheated in the microwave, while the yogurt can be served chilled
• Lunch: Serve both coleslaw salads chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Granola: Use any kind of dried fruit. You can also swap out the honey with maple syrup or agave nectar
• Meatballs: You can use any meatballs such as beef, chicken, or pork
• Sweet Potato Rice: If you can’t find sweet potato rice, you can use cauliflower rice
• Pasta: Feel free to use your choice of pasta or whatever you have on hand in your pantry
• 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

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. Then, start boiling water in a pot for the macaroni pasta.
2. Next, prepare the items that require the oven such as the banana berry oat bar, salmon and sweet potato, and the honey-spiced chicken tenders. Place all the items in the oven to bake.
3. Meanwhile, start preparing the items that require the stovetop such as the chicken curry with squash noodles, sausage and sun-dried tomato macaroni pasta, and scrambled eggs.
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: Both meals can be reheated in the microwave
• Lunch: The salmon and chicken tenders can be reheated in the microwave, serve the salad and coleslaw ingredients chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sun-dried tomatoes: If you can’t find sun-dried tomatoes, you can substitute with sliced red bell peppers instead
• Oat Bar: You can use any kind of chopped fruit or frozen fruit that you have on hand
• Chicken: You can use your choice of boneless chicken such as chicken breast or boneless chicken thighs
• Pasta: Feel free to use your choice of pasta or whatever you have on hand in your pantry
• 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

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 (or toaster oven) to 400F. Then, start boiling water in a pot for the quinoa.
2. Next, place the broccolini on a sheet pan and place it in the oven to bake. Once the water reaches a boil, start cooking the quinoa.
3. Meanwhile, start preparing the items that require the stovetop such as the veggie black bean skillet, hoisin ground turkey, ground turkey with asparagus, and the eggs with black beans.
4. After everything cooks, start preparing the Asian salmon salad and yogurt with fruit.
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 black beans can be reheated in the microwave, while the yogurt can be served chilled
• Lunch: The Asian salmon salad can be served chilled, while the veggie black bean skillet can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Beans: Feel free to use any other kind of beans such as pinto beans
• Salmon: If you can’t find canned salmon, you can use tuna instead
• Ground Meat: Feel free to use your choice of ground meat such as ground chicken, lean ground beef, or ground pork. If you want to keep this recipe vegetarian, you can also use chopped tofu
• 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

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.
2. Next, prepare the items that require the oven such as the hoisin glazed chicken with snap peas.
3. Place the chicken and snow peas in the baking dishes and start baking them in the oven. Then, start preparing the Air Fryer Chicken wings and also start cooking them in the Air Fryer.
4. Meanwhile, prepare the items on the stovetop such as grilled steak, grilled peanut butter chicken, and the peanut butter quesadillas.
5. Finally, assemble the English muffin fruit pizza.
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: The peanut butter quesadilla can be reheated in the microwave, while the English muffin fruit pizza can be served chilled
• Lunch: The grilled steak can be reheated in the oven, while the lettuce wraps can be served chilled. The chicken can be reheated in the microwave, while the coleslaw can be served chilled. Wait to slice the avocado until you are ready to eat the meal to prevent it from browning too early
• Dinner: Both meals can be reheated in the microwave, serve the spring mix salad chilled

Extra Flavors and Substitutions

• Peanut Butter: Feel free to use any other kind of nut butter such as cashew or almond butter
• Lettuce Wraps: If you can’t lettuce wraps, you can serve the grilled steak on top of spring mix
• Parsnips: If you can’t find parsnips, you can use regular potatoes or sweet potatoes
• 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

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.
2. Next, prepare the items that require the oven such as Turkey Egg Muffins, Bruschetta Chicken, and Bell Peppers.
3. Place the items on their baking dishes and start baking them in the oven.
4. Meanwhile, prepare the items on the stovetop such as the grilled steak and teriyaki chicken.
5. Finally, assemble the yogurt with fruit and the antipasto tacos with fresh veggies.
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: Serve the yogurt and fruit chilled, however, the turkey egg muffins can be reheated in the microwave
• Lunch: The grilled steak can be reheated in the oven, while the jicama tortillas can be served chilled. The antipasto tacos and fresh veggies can also be served chilled
• Dinner: Both meals can be reheated in the microwave, serve the spinach salad and slaw chilled

Extra Flavors and Substitutions

• Breakfast Fruit: Feel free to serve any kind of fruit on top of your yogurt
• Jicama Tortillas: If you can’t find jicama tortillas, you can use regular lettuce leaf wraps or regular flour/corn tortillas
• Deli Meat: Feel free to your choice of deli meat such as ham or chicken breast slices
• 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

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.
2. Next, prepare the items that require the oven such as the Honey Oat Muffin Bars and Tilapia with the peppers and cherry tomatoes.
3. Place the items in the oven and start baking them.
4. Meanwhile, prepare the items on the stovetop such as the grilled chicken, taco meat, buffalo meatballs with cauliflower, and orzo pasta.
5. Finally, assemble the yogurt with fruit.
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: Serve the yogurt and fruit chilled, however, the honey oat muffin bars can be reheated in the microwave
• Lunch: The grilled chicken wrap can be served chilled. The taco meat can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Breakfast Fruit: Feel free to serve any kind of fruit on top of your yogurt and with your muffin bars
• Wrap and Soft Taco: You add sliced avocados to these meals for additional healthy fats
• Tilapia: Feel free to cook salmon instead of tilapia
• Meatballs: You can use your choice of pre-cooked meatballs such as chicken, beef, or pork
• 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

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.
2. Next, prepare the items that require the oven such as the Peach Granola Muffin Bar, Salmon, Chicken for the fajitas, broccolini, and bell peppers.
3. Place the items in the oven and start baking them.
4. Meanwhile, prepare the items on the stovetop such as the seared steak, grilled tomato pesto chicken, shrimp with butternut squash and baby kale, and scrambled eggs with sausage.
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.
• Lunch: The salmon and veggies can be reheated in the microwave. The grilled tomato pesto chicken can be reheated in the microwave, while the salad ingredients can be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Scrambled Eggs: Feel free to serve with salsa or sliced avocado
• Kale: You can use spinach if you can’t find baby kale
• Tomato Pesto: You can also use basil pesto instead of tomato pesto
• Steak: You can pair with your choice of veggies such as broccoli, cauliflower, or green beans
• 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