Author: admin

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 Sheet Pan Shrimp and Sausage with Roasted Veggies and the Oven Baked Salmon with Roasted Snow Peas.
3. Place the items in the oven and start baking them.
4. Meanwhile, prepare the items on the stovetop such as the Pepperoni Cheese Omelet and the Ground Beef for the Asian Beef Salad.
5. Lastly, prepare the yogurt and wrap recipe.
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 omelet can be reheated in the microwave, while the yogurt can be served chilled.
• Lunch: The ground beef can be reheated in the microwave, while the salad ingredients and turkey wrap can be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Omelet: Feel free to serve salsa or sliced avocado
• Wrap: You can use your choice of deli meat or sliced cheese
• Ground beef: You can use any kind of ground meat such as chicken or turkey
• Sheet pan Shrimp: Feel free to use your choice of veggies to roast
• Salmon: You can also use any kind of veggies such as broccoli 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

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 beef in the Instant Pot since this will take the longest to cook.
3. Then, prepare the items that require the oven such as the Banana Berry Oat Bar, Chicken Enchiladas, and Roasted Green Beans.
4. Place the items in the oven and start baking them.
5. Meanwhile, prepare the items on the stovetop such as the grilled shrimp, salisbury steak, and scrambled eggs.
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 scrambled eggs and berry oat bar can be reheated in the microwave
• Lunch: The shrimp salad can be served chilled. The chicken enchiladas can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Scrambled Eggs: Feel free to serve with extra tomatillo salsa if you have any left over. You can also eat these with the flour tortillas leftover from the enchiladas
• Enchiladas: If you can’t find tomatillo salsa, you can use any kind of salsa of your choice. If you want to keep this low carb, you can also use low carb tortillas
• Salisbury Steak: If you need added calories, feel free to serve this meal with mashed potatoes or rice pilaf
• 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 spinach and tomato egg frittata, baked salmon, and chicken with brussels sprouts and butternut squash.
3. Place the items in the oven and start baking them.
4. Meanwhile, prepare the items on the stovetop such as the cajun sausage soup and tomato spinach sausage pasta.
5. Finally, assemble the ingredients for the apple nachos.
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 egg frittata can be reheated in the microwave. You can prepare the apple slices the same day you plan to eat them to prevent the apple slices from browning
• Lunch: The salmon and cajun sausage soup can be reheated in the microwave, serve the watercress salad chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Egg Frittata: Feel free to sprinkle with grated parmesan cheese for added flavor
• Apple Nachos: You can use any kind of fruit or nuts for your toppings
• Watercress: If you can’t find beef watercress, you can use spinach instead
• Sausage Pasta: You can use your choice of pasta
• 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 (Note: the recipe for the roasted potatoes in the cilantro steak salad recipe states 425F, however, you can keep the oven temperature at 400F to streamline the recipes. Just roast the potatoes for an additional 5 minutes or until they turn golden brown and are tender)
2. Next, prepare the cilantro marinades for the skirt steak and the Air Fryer Chicken Wings.
3. Place the chicken wings in the air fryer basket and start cooking them.
4. Then, assemble the items that require the oven such as the roasted potatoes, asparagus, cinnamon apples, and oatmeal, and start baking them in the oven.
5. Meanwhile, prepare the items on the stovetop such as the chicken piccata, grilled the steak, and scrambled eggs.
6. Finally, assemble the beef pastrami antipasto.
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: The steak and potatoes can be reheated in the microwave, serve the salad and antipasto chilled
• Dinner: Both meals can be reheated in the oven

Extra Flavors and Substitutions

• Scrambled Eggs: Feel free to add sliced avocado or salsa on top
• Cinnamon Apples: You can use any kind of fruit for your oatmeal topping
• Beef Pastrami: If you can’t find beef pastrami, you can use any kind of deli meat
• 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-portion your burger patties. Then, prepare them on the stovetop in a saute pan or indoor grill pan.
2. While the patties are cooking, prepare the peanut chicken and celery stir fry.
3. After you have finished cooking the burger patties and the chicken stir fry, you can prepare the peanut butter and jelly quesadillas.
4. After all the hot recipes are done cooking, let them cool and start assembling the ingredients for the chicken and celery salad. You can also defrost the shrimp for the avocado and shrimp salad. In addition, you can pre-portion the ingredients for the smoothies so that all you have to do is blend them in the morning for breakfast.
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 peanut butter and jelly quesadillas can be reheated in the microwave
• Lunch: Both meals should be served chilled. For the chicken salad, keep the tortilla wraps separate until you are ready to eat the meals so that they don’t get soggy. For the shrimp salad, slice the apples and avocado right before you eat the meal so that they don’t get brown
• Dinner: The stir fry and beef patties can be reheated in the microwave

Extra Flavors and Substitutions

• Smoothie: Feel free to use your choice of fruit and vegetables. You can use spinach instead of broccoli
• Shrimp salad: If you can’t find frozen pre-cooked shrimp, you can use imitation crab or smoked salmon
• Beef patties: You can use any kind of meat patty such as turkey or chicken, or you can even choose a vegetarian patty
• 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 425F. Note: The recipe for the savory bread pudding states 400F, however, you can bake it at 425F to streamline the oven temperature. Just monitor the bread pudding as it will cook faster at a higher temp.
2. Next, assemble the items that require the oven such as the bread pudding and honey mustard chicken.
3. While these recipes are baking, prepare the chicken soup on the stovetop.
4. After you set the chicken soup on a simmer, you can start preparing the sauteed ground beef and veggies.
5. After all the hot recipes are done cooking, let them cool and start assembling the ingredients for the smoked salmon salad and yogurt.
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 chilled, while the bread pudding can be reheated in the microwave
• Lunch: The honey mustard chicken can be reheated in the microwave. However, serve the rest of the ingredients chilled. The smoked salmon salad can be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Yogurt: You can top off your yogurt with any kind of dried fruit. Feel free to add nuts for added healthy fats and protein
• Smoked Salmon: If you can’t find smoked salmon, you can use imitation crab or pre-cooked shrimp
• Ground Beef: You can any kind of seasonal veggies to add to the sauteed 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

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, prepare the items that require the oven such as the baked apples, baked sausage and potatoes, and chicken stuffed bell peppers.
2. While these recipes are baking, prepare the pork loin and sear it a pan on the stove top. Finish baking it in the oven.
3. After you place the pork loin in the oven, pan fry the tilapia on the stove top.
4. After all the hot recipes are done cooking, let them cool and start assembling the ingredients for the coleslaw recipes, and the apricot and cucumber salad.
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 pork can be reheated in the microwave. Serve the chicken coleslaw and apricot and cucumber salad chilled
• Dinner: The tilapia and stuffed chicken bell peppers can be reheated in the microwave. Serve the coleslaw and side salad chilled

Extra Flavors and Substitutions

• Baked Apples: You can use pears, peaches, or plums instead of apples
• Tilapia: You can use any kind of fish to pan fry such as cod, salmon, or trout
• Pork loin: You can also use steak or chicken breast instead of pork as your protein
• Apricots: If you can’t find apricots, you can also use peaches
• Chicken Enchilada: If you can’t find enchilada sauce, you can use tomato sauce or marinara sauce as a substitute
• 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. Then, defrost the shrimp according to the packaged instructions.
2. While the oven is pre-heating, prepare the egg frittata and assemble the sheet pan chicken stir fry. After these ingredients are ready, place them in the oven to bake.
3. While these recipes are baking, prepare the steak and chili chicken recipes on the stove top.
4. After you prepare the steak and chicken, prepare the peach crisp recipe.
5. After all the hot recipes are done cooking, let them cool and start assembling the ingredients for the shrimp ceviche salad.
6. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave
• Lunch: The steak can be reheated in the microwave, however, serve the salad ingredients chilled (including the shrimp ceviche)
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Eggs: Feel free to serve with slices of avocado for healthy fat or a side of fruit
• Peach Crisp: Add yogurt for additional protein
• Shrimp Ceviche: You can also used imitation crab or smoked salmon instead of shrimp
• Steak: If you can’t find peaches, you can also use apricots or plums
• Chicken: Instead of boneless chicken thighs, you can use chicken breasts for a leaner protein
• 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 (Note: the recipe for the chili spiced chicken says 425F, however, you can cook it at 400F to streamline the temperatures for the oven recipes, just make sure the chicken fully cooks through an internal temperature of 165F).
2. While the oven is pre-heating, start boiling water in two pots to cook the boiled eggs and the couscous.
3. Next, start prepping the items that require the oven: Breakfast Potatoes and Broccoli Rice, Baked Chili Spiced Chicken with Roasted Hominy & Squash, Peppers and Asparagus for the Tilapia.
4. Meanwhile, prepare the chicken breasts on the stove top. After the chicken has cooked, assemble the casserole and let it finish baking in the oven.
5. Then, pan-fry the tilapia and saute the sausage with veggies.
6. Finally, cook the keto pancakes.
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. Serve the eggs, fruits, and nuts chilled
• Lunch: Both meals can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Eggs: Instead of boiled eggs, you can serve with fried eggs or scrambled eggs
• Pancakes: Serve with your choice of fruit or toppings
• Baked Chicken: If you can’t find hominy, you can use corn instead
• Sausage: You can use any kind of sausage, we recommend chicken sausage
• Tilapia: If you want to keep this meal low carb, you can serve it with steamed cauliflower rice instead of couscous. You can also use marinara sauce if you are short on time and don’t want to make your own red pepper sauce
• Broccoli Rice: If you can’t find broccoli rice, you can substitute with cauliflower rice
• 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 425F (Note: the recipe for the BBQ chicken says 400F, however, you can cook it at 425F to streamline the temperatures for the oven recipes).
2. Next, place all the items for the beef in the instant pot and prepare this recipe first, since this will take the longest to cook.
3. Then, start prepping the items that require the oven such as the boneless chicken thighs for the salad recipe, asparagus for the salmon recipe, and bbq chicken.
4. Meanwhile, prepare the salmon and scrambled eggs on the stove top.
5. Then assemble the yogurt recipe.
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 yogurt can be served chilled, and the scrambled eggs can be reheated in the oven
• Lunch: The beef and chicken can be reheated in the microwave. Keep the salad ingredients and tortillas separated until ready to eat to prevent it from getting soggy
• Dinner: Both meals can be reheated in the microwave, serve the celery sticks chilled

Extra Flavors and Substitutions

• Scrambled Eggs: Feel free to serve with sliced avocado for added healthy fat
• Yogurt: Serve with your choice of fruit or toppings
• Tacos: You can also add sliced avocado for added healthy fat
• BBQ Chicken: You can enjoy with a side salad or a baked 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.
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else