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July 25 Weekly Meal Plan

shredded bbq chicken

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, prepare the chicken in the Instant Pot since this will take the longest to cook. You can also start boiling the eggs.
  2. Next, prepare the red bell pepper and brussels sprouts in the Air Fryer. (Note: The recipe for the Instant Pot Shredded BBQ Chicken says to bake the broccoli and the corn in the oven while it cooks, however, you can use the Air Fryer instead. Just cook it at 360F for 8 minutes)
  3. Meanwhile, start preparing the items that require the stovetop such as the pan-fried salmon with the polenta and the polenta pancakes.
  4. Then, assemble all of the cold items such as the blueberries and salad 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 blueberries and eggs chilled. The polenta cakes can be warmed up in the microwave. Serve the fruit chilled
  • Lunch: If you are preparing these meals in advance, separate the bread for the sandwiches from the filling to prevent them from getting soggy. You can assemble the sandwiches the day you eat the meals
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Blueberries: You can use your choice of fruit to serve with boiled eggs.
  • Flatbread: If you can’t find flatbread, you can use a hamburger bun or regular toasted bread.
  • Brussels Sprouts: If you want to streamline your vegetables, you can also substitute with broccoli.
  • Salmon: You can cook your choice of fish such as cod, halibut, or tilapia
  • 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

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Recipe Inspirations
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One-Pot Chicken Marinara with Kale and Sweet Potato

chicken marinara

This easy one-pot dish is simply made with chicken stewed in marinara sauce and paired with sweet potatoes and kale. This is a hearty and chunky chicken recipe that is sure to warm you up on a cold night and only takes a few simple steps. One-pot chicken recipes are generally straightforward and require minimal cooking skills. They are suitable for beginners or those who are less confident in the kitchen. Even if you’re not an experienced cook, you can still create a tasty and satisfying meal with a one-pot recipe.

One-pot chicken recipes are perfect for meal prep as they’re easy on the cook and the clean up. One-pot recipes also build complex and deep flavors, incorporating a variety of ingredients including proteins, vegetables, and grains, all cooked together. This makes it easier to create well-balanced meals with a good mix of nutrients and flavors. You can experiment with different combinations and customize the recipe to suit your dietary preferences.

Meal prep tips for One-Pot Chicken Marinara

  • Chicken: We used chicken breast to keep it lean, however, if you prefer dark meat, feel free to use boneless skinless chicken thighs.
  • Sweet Potatoes: We used sweet potatoes, however, if you want to use regular potatoes, try them with red baby potaotes to cut your down your prep.
  • Vegetables: We paired it with baby kale for extra veggies and nutrients, however, you can use other vegetables such as bell peppers, baby carrots, or even spinach.
  • Marinara Sauce: If you don’t have marinara sauce, you can substitute with tomato sauce and just add some italian seasoning.
chicken marinara

One Pot Chicken Marinara with Kale & Sweet Potato

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Prep Time 5 minutes
Cook Time 30 minutes
Course dinner, Main Course
Cuisine American, Italian
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • soup pot

Ingredients
  

  • 12 oz chicken breast
  • 1 each sweet potato
  • 1/4 cup red onions (diced)
  • 2 cups marinara sauce
  • 4 cups baby kale
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp olive oil
  • 1/2 cup water

Instructions
 

  • Cut the chicken breasts into 1 inch cubes
  • Wash and peel the sweet potato and cut in 1 inch cubes
  • Add oil to a soup pot on medium high heat and saute red onions until they soften
  • Next, add the chicken breasts and saute for about 3 to 5 minutes until it is golden brown
  • Then, add the marinara sauce and water in the pot and mix well
  • Add the sweet potato and bring the liquid to a boil. After it is boiling, lower the heat to low medium and cover the pot with a lid. Simmer for abot 20 minutes until the chicken fully cooks to an internal temperature of 165F
  • Finally, remove the lid and stir in the baby kale until it wilts
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July 18 Weekly Meal Plan

watermelon salad

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

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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July 11 Weekly Meal Plan

chicken tender and veggie sticks

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

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
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July 4 Weekly Meal Plan

shrimp and pineapple kebabs

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

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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June 27 Weekly Meal Plan

Southwest Chicken Coleslaw

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

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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June 20 Weekly Meal Plan

chicken tenders and slaw

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

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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June 13 Weekly Meal Plan

turkey soft tacos

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

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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June 6 Weekly Meal Plan

hoisin chicken

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

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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May 30 Weekly Meal Plan

balsamic chicken salad

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

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources