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Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

	Breakfast	Lunch	Dinner
Mon	Spinach Egg Quesadilla	Citrus Shrimp Quinoa Salad	Cashew Chicken Stir Fry
Tues	Cinnamon Toast Quinoa	Steak Wrap with Eggplant Fries	Chicken Quinoa Fried Rice
Wed	Spinach Egg Quesadilla	Citrus Shrimp Quinoa Salad	Cashew Chicken Stir Fry
Thurs	Cinnamon Toast Quinoa	Steak Wrap with Eggplant Fries	Chicken Quinoa Fried Rice

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

Chopping and Prepping Ingredients:

1. Before the magic begins, chop, measure, and prep like a pro. Scan your recipes, grab those pans, and cue the cooking jams—it’s go time!

Cooking Phase 1: Start with the Quinoa

1. Whip up a big batch of quinoa for the following recipes:
   • Cinnamon Toast Crunch Breakfast
   • Citrus Shrimp Salad
   • Chicken Quinoa Fried Rice

Cooking Phase 2: Steak Wrap

1. Fire up that air fryer for crispy eggplant fries (egg + panko ).
2. Meanwhile, grill that steak to perfection.

Cooking Phase 3: Breakfast

1. While quinoa’s bubbling, knock out the spinach egg quesadillas.
2. Once the quinoa’s cooked, toss together the cinnamon toast quinoa for a sweet crunch to start your day.

Cooking Phase 4: Chicken Recipes

1. Sauté that cashew chicken first, then move on to the chicken quinoa fried rice.

Final Steps:

1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40°F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave.
• Lunch: The shrimp salad can be served chilled, while the steak wrap can be reheated in the microwave.
• Dinner: Both meals can be reheated in the microwave.

Extra Flavors and Substitutions

• Spinach Egg Quesadilla: You can also use baby kale or arugula.
• Cinnamon Toast Quinoa: Feel free to use your choice of dried fruit or nuts.
• Shrimp Quinoa Salad: Add sliced avocado for a side of healthy fats
• Eggplant Fries: You can also use zucchini or yellow squash for a milder flavor.
• Cashew Chicken Stir Fry: Feel free to use peanuts as a swap or cashews.
• Chicken Quinoa Fried Rice: Feel free to add extra veggies such as broccoli or chopped bok choy
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

	Breakfast	Lunch	Dinner
Mon	Baked Oats with Fruit	Pesto Shrimp Mini Pizzas	BBQ Beef Baked Potato
Tues	Fried Egg with Sausage Hash	Instant Pot Beef Soft Tacos	Celery and Peanut Chicken Stir Fry
Wed	Baked Oats with Fruit	Pesto Shrimp Mini Pizzas	BBQ Beef Baked Potato
Thurs	Fried Egg with Sausage Hash	Instant Pot Beef Soft Tacos	Celery and Peanut Chicken Stir Fry

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

Chopping and Prepping Ingredients:

1. Before you fire up the stove, get all your ingredients chopped, measured, and ready to go. Trust us, this makes everything smoother and way more enjoyable.
2. Go ahead and preheat that oven to 400°F. (The baked potato recipe says 425°F, but to simplify things, bake it at 400°F and just add an extra 5–10 minutes until it’s fork-tender.)
3. Scan through your recipes and grab all your pans, utensils, and gadgets—you’re about to rock this prep session!

Cooking Phase 1: Start with the Instant Pot Beef

1. Beef Soft Tacos & BBQ Stuffed Potatoes: Save time by cooking all the beef using the soft taco recipe. Once it’s cooked and delicious, just portion some out for the Stuffed Potatoes, stir in BBQ sauce, and boom—you’ve got the filling for your stuffed potatoes!

Cooking Phase 2: Oven items (while Instant Pot Beef cooks)

1. Baked Oats: Assemble and pop ‘em in the oven..
2. Baked Potato: Place your potato on a separate tray and let it roast until fluffy and tender.
3. Don’t forget to set those timers!

Cooking Phase 3: Stove Top Items

1. Fried Egg: While the oven and Instant Pot are working their magic, whip up your fried egg and hash combo.
2. Celery and Peanut Chicken Stir Fry: After breakfast is done, stir-fry your chicken—it’s fast, flavorful, and full of crunch.
3. Broccoli: Last but not least, steam the broccoli to perfection.

Final Steps:

1. Pesto Shrimp: Assemble these beauties and get ready for a burst of flavor!
2. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40°F until ready to eat or reheat
• Breakfast: Baked oats and hash meals reheat like a dream in the microwave.
• Lunch: Pesto shrimp pizza is tasty chilled; tacos are microwave-ready.
• Dinner: Heat and eat—both dinner options reheat easily in the microwave

Extra Flavors and Substitutions

• Baked Oats: Pair with a dollop of yogurt for bonus protein.
• Fried Eggs and Sausage Hash: Cook your eggs just the way you love ‘em.
• Shrimp Mini Pizzas: Swap in mini tortillas if you don’t have English muffins.
• Soft Tacos: Salsa it up—your fave kind!
• Stuffed Baked Potato: Add extra toppings like jalapeños for a kick
• Chicken Stir Fry: Serve with cauliflower rice or wrap in crisp lettuce
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

	Breakfast	Lunch	Dinner
Mon	French Toast Sausage Roll Ups	Salmon Stuffed Avocado	Italian Chicken with Green Beans
Tues	Chia Pudding with Berries	Celery Chicken Salad Wrap	Garlicky Beef Stir Fry and Broccoli
Wed	French Toast Sausage Roll Ups	Salmon Stuffed Avocado	Italian Chicken with Green Beans
Thurs	Chia Pudding with Berries	Celery Chicken Salad Wrap	Garlicky Beef Stir Fry and Broccoli

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

Chopping and Prepping Ingredients:

1. Before you start cooking, chop, measure, and prep all your ingredients. This will make the cooking process smoother. Preheat your oven to 400F.
2. Review your recipes and gather all of your cooking pans and utensils.
3. Marinate the Italian Chicken while you start your oven recipes.

Cooking Phase 1: Start with the oven recipes

1. French Toast Sausage Roll Ups: Slice each bread and dip it in the egg and milk mixture. Roll the sausage into the bread slices. Place them in a greased baking dish and bake them in the oven..

Cooking Phase 2: Stovetop (while oven items bake)

1. Italian Chicken and Green Beans: Grill the chicken on each side. Then transfer the chicken to a sheet pan and finish cooking it in the oven.
2. Meanwhile, boil the green beans. After they get tender, saute them in a pan.
3. Beef Stir Fry: Saute the beef strips. After they cook, remove them from the pan. Add the Chinese broccoli to the same pan and sauté it until they are tender. Return the beef strips with garlic, and mix them all together.

Cooking Phase 3: Assembly

1. Assemble salad components for the salmon salad. Cut the avocado and stuff it when you are ready to eat the meal to prevent the avocado from browning too early.
2. Assemble the salad components for the celery chicken salad. Keep the wrap separate from the chicken salad until you are ready to eat the meal to prevent the wrap from getting soggy.
3. Mix together the ingredients for the chia pudding and place them the containers and let it set.

Final Steps:

1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40°F until ready to eat or reheat
• Breakfast: The sausage roll-ups can be reheated in the microwave. Serve the chia pudding chilled.
• Lunch: You can serve these meals chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sausage Roll Ups: Enjoy with a side of fruit.
• Chia pudding: Feel free to top it off with your choice of fruit.
• Salmon Salad: You can use tuna in place of canned salmon.
• Chicken Salad: Serve with lettuce wraps as a low-carb option.
• Chicken with Green Beans: Enjoy with a side of quinoa for a fuller meal.
• Beef Stir Fry: You can use regular broccoli or broccolini if you can’t find Chinese Broccoli
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources