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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, prepare the chocolate muffins in the oven.
2. Next, boil the pasta and potatoes.
3. Then, prepare the lunch proteins such as the pan fried chicken and grilled steak
4. Afterwards, prepare the dinner recipes such as the eggplant and marinara sauce and stir fry. Finally, prepare the sausage and eggs recipe.
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 chicken pasta salad can be served chilled. The steak and potatoes can be reheated in the microwave, serve the salad components chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Scrambled Eggs: You can use any type of sausage (beef or pork)
• Salads: You can use spinach instead of arugula
• Ground Meat: You can any type of ground meat such as chicken or turkey
• 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 prepare the items that require the oven such as the turkey bacon, broccolini, and baked salmon.
2. Meanwhile, prepare the items that require the stove top such as the omelette, fried eggs, ground turkey, the grilled steak, and squash noodles
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: Both meals can be reheated in the microwave. Serve the fruit chilled
• Lunch: Both meals can be reheated in the microwave. Serve the arugula chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Omelette: You can any veggies for the filling
• Mushroom sauce: You can use coconut milk instead of heavy cream for a dairy free option
• Squash Noodles: You can also substitute with shrimp instead of salmon
• 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
• Fruit: Save the extra fruit for smoothies in the morning

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 prepare the items that require the oven such as the turkey bacon, broccolini, and baked salmon.
2. Meanwhile, prepare the items that require the stove top such as the omelette, fried eggs, ground turkey, the grilled steak, and squash noodles
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: Both meals can be reheated in the microwave. Serve the fruit chilled
• Lunch: Both meals can be reheated in the microwave. Serve the arugula chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Omelette: You can any veggies for the filling
• Mushroom sauce: You can use coconut milk instead of heavy cream for a dairy free option
• Squash Noodles: You can also substitute with shrimp instead of salmon
• 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
• Fruit: Save the extra fruit for smoothies in the morning

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 prepare the items that require the oven such as the turkey bacon, broccolini, and baked salmon.
2. Meanwhile, prepare the items that require the stove top such as the omelette, fried eggs, ground turkey, the grilled steak, and squash noodles
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: Both meals can be reheated in the microwave. Serve the fruit chilled
• Lunch: Both meals can be reheated in the microwave. Serve the arugula chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Omelette: You can any veggies for the filling
• Mushroom sauce: You can use coconut milk instead of heavy cream for a dairy free option
• Squash Noodles: You can also substitute with shrimp instead of salmon
• 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
• Fruit: Save the extra fruit for smoothies in the morning

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 prepare the items that require the oven such as the turkey bacon, broccolini, and baked salmon.
2. Meanwhile, prepare the items that require the stove top such as the omelette, fried eggs, ground turkey, the grilled steak, and squash noodles
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: Both meals can be reheated in the microwave. Serve the fruit chilled
• Lunch: Both meals can be reheated in the microwave. Serve the arugula chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Omelette: You can any veggies for the filling
• Mushroom sauce: You can use coconut milk instead of heavy cream for a dairy free option
• Squash Noodles: You can also substitute with shrimp instead of salmon
• 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
• Fruit: Save the extra fruit for smoothies in the morning

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 prepare the items that require the oven such as the turkey bacon, broccolini, and baked salmon.
2. Meanwhile, prepare the items that require the stove top such as the omelette, fried eggs, ground turkey, the grilled steak, and squash noodles
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: Both meals can be reheated in the microwave. Serve the fruit chilled
• Lunch: Both meals can be reheated in the microwave. Serve the arugula chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Omelette: You can any veggies for the filling
• Mushroom sauce: You can use coconut milk instead of heavy cream for a dairy free option
• Squash Noodles: You can also substitute with shrimp instead of salmon
• 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
• Fruit: Save the extra fruit for smoothies in the morning

What Else