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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. 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

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, place the pork ingredients in the Instant Pot since this will take the longest to cook.
3. Then, start prepping the items that require the oven such as the egg muffins and pineapple carrot muffin bar.
4. Afterwards, prepare the turkey taquitos in the Air Fryer.
5. Meanwhile cook both stir fry recipes on the stove top.
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 pork and turkey taquitos can be reheated in the microwave. Keep the salad ingredients separated until ready to eat to prevent it from getting soggy
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Egg Muffins: Feel free to use any kind of veggies to fill the eggs, you can also add cheese
• Muffin bar: Serve with a side of yogurt for added protein
• Pork Carnitas: You can use soft tortillas instead of tostadas
• Stir Fry Dishes: You can enjoy with a side of rice or noodles
• 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 egg and portobello mushrooms, and tomato basil salmon.
3. Then, boil the macaroni pasta.
4. Meanwhile, prepare the tuna patties. Cook the tuna patties and ground beef on the stove.
5. After the pasta has cooked, drain it and prepare the rest of the recipe for the sausage and macaroni pasta.
6. Lastly, assemble the mini bagels.
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: The portobello mushroom can be reheated in the microwave. You can toast the bagels prior to applying the cream cheese and jam.
• Lunch: The tuna patties and ground beef can be reheated in the microwave. Keep the spinach and lettuce wraps separated until ready to eat to prevent it from getting soggy
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Bagels: You can use your choice of jelly and side of fruit
• Tuna Patties: You can substitute with canned salmon
• Lettuce Wrap: You can use your choice of ground meat such as turkey or chicken
• Macaroni: Feel free to use a low carb pasta or any 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.
2. Next, prepare the items that require the oven such as the baked apple cinnamon oatmeal, oven baked cilantro lime chicken, and broccolini.
3. Meanwhile, start preparing the steak and sear it on an indoor grill. Finish baking it in the oven so that it reaches the desired doneness.
4. Then, prepare the smoked salmon quesadilla.
5. Finally, assemble the yogurt, lettuce deli wrap, and strawberry salsa.
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 oatmeal can be reheated in the oven, while the cantaloupe can be sered chilled
• Lunch: The quesadilla can be reheated in the oven. Serve the salad and lettuce wrap chilled
• Dinner: Both meals can be reheated in the microwave, serve the salsa chilled

Extra Flavors and Substitutions

• Oatmeal and Yogurt: You can use your choice of fruit for either the oatmeal or yogurt
• Lettuce Wrap: You can use your choice of deli meat
• Broccolini: If you can’t find broccolini, you can use broccoli
• Strawberries: You can also use pineapple or mango instead of strawberries for the salsa
• 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.
2. Next, prepare the beef in the Instant Pot since this will take the longest to cook.
3. Meanwhile, start preparing the items that require the oven such as the baked breakfast egg stuffed peppers, harissa chicken tenderloins, and chicken pesto tenderloins.
4. Then, prepare the sauteed pesto chicken with artichokes and bell peppers.
5. Finally, cook the pomegranate pistachio granola.
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 stuffed peppers can be reheated in the oven. Wait to slice the avocado until you are ready to eat it so that it does not brown in advance. Serve the granola chilled
• Lunch: The harissa chicken can be reheated in the microwave. The pesto chicken wrap can be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Harissa sauce: If you can’t find harissa sauce, you can substitute with sriracha sauce or any chili paste in the recipes
• Chicken Pesto Wrap: You can also use a low carb tortilla for a low carb option or corn tortillas for a gluten free option
• Turnips: If you can’t find turnips, you can use rutabaga or potatoes as a substitute
• Granola: Feel free to serve with a side of yogurt
• 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 and start preparing the items that require the oven such as the stuffed primavera chicken breasts, meatloaf patties and green beans, french toast muffins, and cranberry oat muffins.
2. Next, prepare the salmon chowder on the stove top.
3. Then, assemble the cranberry and pear chicken salad.
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, serve the strawberries chilled
• Lunch: Salmon chowder can be reheated in the microwave, serve the cranberry and pear chicken salad chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• French Toast Muffins: Serve with your choice of fruit
• Fresh Cranberries: You can use dried cranberry fruit for the muffin bars and chicken salad
• Salmon Chowder: You can use heavy cream instead of coconut milk
• Meatballs: You can use any kind of frozen, pre-cooked meatballs such as beef or pork. Look for the reduced sodium option
• 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 and start preparing the beef curry in the Instant Pot since this will take the longest to cook.
2. Next, boil the eggs on the stove top. Then, prepare the Pineapple BBQ Chicken in the oven.
3. Then, cook the chili on the stove top.
4. Meanwhile, prepare the cherry granola crisp, polenta pancakes, salmon, and cauliflower rice.
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, serve the fruit and hard boiled egg chilled.
• Lunch: Both meals can be reheated in the microwave.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Polenta Pancakes: Instead of honey, you can use sugar free maple syrup. You can also serve it with your choice of fruit
• Salmon: You can use any other kind of fish such as tilapia or cod
• Chili: Instead of beef, you can use ground turkey or chicken
• Chicken: Instead of chicken breasts, you can also use boneless chicken thighs 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.
• 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, prepare the beef stew in the Instant Pot since this will take the longest to cook.
2. Next, boil the quinoa on the stove top. Then, prepare the salmon in the Air Fryer.
3. Meanwhile, saute the ground beef mixture for the beef lettuce wraps, followed by cooking the cheese omelette.
4. After the quinoa cooks, prepare the rest of the ingredients for the cinnamon toast quinoa.
5. Finally, mix together all of the ingredients for the chicken and corn salad mixture.
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, the fresh tomatoes and strawberries can be served chilled
• Lunch: The chicken and corn salad can be served chilled, while the beef taco mixture can be reheated in the microwave. Set aside the lettuce leaves until ready to fill it with the fillings
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Omelette: Feel free to add sliced avocados on top
• Lettuce wraps: You can chop up the lettuce leaves if you prepare to serve the protein on top a bed of lettuce
• Salmon: If you don’t have an Air Fryer, you can cook the salmon in the oven at 400F for 12 minutes
• 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, prepare the items that require the oven such as the egg frittata, tilapia, chicken tenderloins, and chicken drumsticks with green beans.
2. Next, prepare the items that require the stove top such as the ground beef stir fry and sweet potato pancakes.
3. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: The egg frittata and pancakes can be reheated in the microwave, while the blueberries can be served chilled
• Lunch: The tilapia and chicken tenderloins can be reheated in the microwave, while the shredded cabbage and salad components can be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Blueberries: You can serve the pancakes with any other kind of fruit
• Fish Tacos: You can also use salmon or cod instead of tilapia for your protein
• Chicken drumsticks: If you want to to streamline your chicken options, you can use the same cut of chicken, for example, use all chicken tenderloins , chicken breasts, or boneless chicken thighs for both of the chicken recipes
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else