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Keto Jumpstart Meal Plan One

taco boats

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 yellow squash boats, pesto chicken, and green beans.
  2. Meanwhile, prepare the items that require the stove top such as the taco scramble, taco meat, and grilled steak.
  3. Next, prepare the pancakes and assemble the smoked salmon 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 served chilled
  • Lunch: Both meals can be served chilled (option: if you prefer to eat the steak hot, you can reheat it in the microwave)
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Taco Meat: You can use any kind of ground meat such as ground chicken or turkey
  • Smoked Salmon Salad: Prepare the avocado the day you eat the meal to prevent it from browning
  • Taco Boats: You can also use zucchini instead of yellow squash
  • 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

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

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Vegetarian Meal Plan Three

Quinoa and Kale

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, boil the quinoa and rice and microwave the sweet potatoes.
  2. Meanwhile, prepare the items that require the stove top such as the lentils, chickpeas, cauliflower fried rice, and breakfast quesadilla.
  3. After the quinoa cooks, assemble the cinnamon toast quinoa and the kale 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: Breakfast quesadillas can be reheated in the microwave. Serve the cinnamon toast chilled
  • Lunch: The stuffed sweet potatoes can be reheated in the microwave, serve the quinoa and kale salad chilled
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Quesadillas: Add slices of avocado for extra healthy fats
  • Breakfast Quinoa: You can use any kind of fruit to serve with the quinoa
  • 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

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

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Vegetarian Meal Plan Two

Bean quesadilla

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 broccoli and apples.
  2. Meanwhile, prepare the items that require the stove top such as the scrambled eggs, veggie black bean skillet, southwest squash skillet, and quesadillas.
  3. Then, prepare the yogurt with granola.
  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: Breakfast burritos can be reheated in the microwave. Serve the yogurt and granola chilled
  • Lunch: Broccoli Spinach Salad can be served chilled, while the Southwest Squash Skillet recipe can be reheated in the microwave
  • Dinner: Both meals can be reheated in the microwave (serve the salsa chilled)

Extra Flavors and Substitutions

  • Omelette: Add slices of avocado for extra healthy fats
  • Yogurt: You can use any kind of dried fruit to serve with the granola
  • 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

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

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Vegetarian Meal Plan One

eggplant marinara

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 potatoes in the oven for the spinach salad.
  2. Next, boil the pasta for the tomato pesto pasta.
  3. Meanwhile, prepare the items that require the stove top such as the grilled eggplants, and squash arugula casserole, omelette, and pancakes.
  4. After the potatoes finish baking and the pasta is boiled, let them cool. After they have cooled, assemble the potato spinach salad and tomato pesto pasta.
  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 oven. Serve the bluberries chilled
  • Lunch: Both meals can be served chilled
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Omelette: Add slices of avocado for extra healthy fats
  • Pancakes: You can use any kind of fruit to serve with the pancakes
  • Squash Noodles: You can use spinach instead of arugula
  • 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

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

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Diabetic-Friendly Meal Plan Three

Shrimp 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 and prepare the items that require the oven such as the breakfast potatoes and peppers, and chicken tenderloins.
  2. Next, prepare the quinoa and start preparing the grilled meats such as the Italian Chicken and Raspberry Chipotle Chicken.
  3. Meanwhile, prepare the items that require the stove top such as the boiled eggs, green beans, balsamic pears, and scrambled eggs.
  4. Then, prepare the quinoa recipes such as the shrimp with quinoa and spinach.
  5. While these items cool, assemble the cold items such as the yogurt, and chicken 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: Scrambled Eggs with Potatoes and Peppers can be reheated in the oven. Serve the yogurt chilled
  • Lunch: Both meals can be served chilled
  • Dinner: Both meals can be reheated in the microwave
  • Note: Prepare the avocado the same day you plan to eat it to prevent it from browning

Extra Flavors and Substitutions

  • Prosciutto: If you can’t find prosciutto, you can substitute with turkey bacon or regular bacon
  • Yogurt: You can use any kind of nuts
  • 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

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

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Diabetic-Friendly Meal Plan Two

Beef & Broccoli

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 Egg Frittata and Chicken Tenderloins and Fajita Veggies.
  2. Next, prepare the quinoa and start preparing the Air Fryer Eggplant Fries.
  3. Meanwhile, prepare the items that require the stove top such as the grilled steak and beef and broccoli.
  4. Then, prepare the quinoa recipes such as the chicken quinoa fried rice and breakfast cinnamon toast quinoa.
  5. While these items cool, assemble the cold items such as the mango 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 Egg Frittata can be reheated in the microwave while the quinoa can be served chilled
  • Lunch: Both meals can be reheated in the microwave (serve the mango salsa, lettuce, and tomatoes chilled)
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Quinoa: You can use any kind of fruit for the toppings
  • Mango Salsa: You can substitute the mango with pineapple
  • 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

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

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Diabetic-Friendly Meal Plan One

Salmon and watermelon

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 grilled items such as the salmon, hawaiian chicken, and pineapple.
  2. Next, start preparing the items the sauteed dishes such as the stir fry and ground turkey skillet recipe.
  3. Then, prepare the french toast recipe.
  4. While these items cool, assemble the cold items such as 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: The French Toast can be reheated in the microwave while the smoothie can be served chilled
  • Lunch: Both meals can be reheated in the microwave (serve the watermelon salad chilled)
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • French Toast: You can use any fruit for your topping
  • Yogurt: You can use any kind of fruit for the smoothie
  • Watermelon salad: You can substitute the salmon with chicken or even 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
  • Fruit: Save the extra fruit for smoothies in the morning

What Else

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

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Low Carb Meal Plan Three

Sesame Ginger 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 to 400F. Start with the recipes that require the oven such as the Egg Frittata.
  2. Meanwhile, start preparing the items that require the stovetop such as the taco meat, grilled chicken, and turkey meatballs.
  3. Next, assemble the cold items such as the yogurt and chicken coleslaw.
  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 Egg Frittata can be reheated in the microwave while the yogurt can be served chilled
  • Lunch: Both meals can be served chilled
  • Dinner: Both meals can be reheated in the microwave (serve side salad chilled)

Extra Flavors and Substitutions

  • Taco Meat: You can use any kind of ground meat such as chicken or turkey
  • Yogurt: You can use any kind of fruit for the topping
  • Turkey Meatballs: You can any kind of meat such as chicken, beef, or pork
  • 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

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

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Low Carb Meal Plan Two

Steak with Broccolini

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. Start with the recipes that require the oven such as the Chicken Tenderloins and Broccolini.
  2. Meanwhile, start boiling the eggs for breakfast and start preparing the items that require the stovetop such as the Taco Meat for the breakfast scramble and squash rice casserole. You can also start searing the steak.
  3. Next, assemble the cold items such as the fresh blueberries and shrimp ceviche salad recipe.
  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 Taco Egg Scramble can be reheated in the microwave while the hard boiled eggs and blueberries can be served chilled
  • Lunch: The shrimp salad can be served chilled. You can serve the chicken lettuce wrap chilled or you can reheat the chicken tenderloins in the microwave
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Taco Egg Scramble: You can use any kind of ground meat such as chicken or turkey
  • Boiled Eggs and Blueberries: You can use any kind of fruit for side
  • Beef and Squash Rice Casserole: You can any kind 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
  • Fruit: Save the extra fruit for smoothies in the morning

What Else

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

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Low Carb Meal Plan One

Salmon & Shrimp 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. Start with the recipes that require the oven such as the Sausage Egg Frittata and Baked Salmon.
  2. Meanwhile, prepare the items that require the stovetop such as the Andouille Chicken Sausage Soup, Southwest Chicken Skillet, and Shrimp with Sauteed Squash and Kale.
  3. Next, assemble the Southwest Chicken Coleslaw and Strawberry Yogurt Parfait.
  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: Serve the Strawberry Yogurt Parfait chilled, and the Egg Frittata can be reheated in the microwave
  • Lunch: The salmon and shrimp can be reheated in the microwave, while the salad components and Southwest Chicken Coleslaw can be served chilled
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Sausage Egg Frittata: You can omit the sausage and substitute with cheese for a vegetarian option
  • Strawberry Yogurt Parfait: You can use any kind of fruit for your topping
  • Salmon and Shrimp with Kale: You can use sweet potato instead of squash and use any type of greens instead of kale
  • 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

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