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Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

	Breakfast	Lunch	Dinner
Mon	Cranberry Muffin Bars	Sheet Pan Sausage and Veggie Medley	Salmon with Sun-Dried Tomato Sauce
Tues	Portobello Egg Bake	Arugula Salad with Chicken Sausage	Instant Pot Sun-Dried Tomato Chicken
Wed	Cranberry Muffin Bars	Sheet Pan Sausage and Veggie Medley	Salmon with Sun-Dried Tomato Sauce
Thurs	Portobello Egg Bake	Arugula Salad with Chicken Sausage	Instant Pot Sun-Dried Tomato Chicken

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

Chopping and Prepping Ingredients:

1. Chop and prep your herbs.
2. Gather your proteins and slice or cut them according to the recipe instructions
3. Preheat oven to 400°F and mix the batter for the cranberry apple sauce muffin.
4. Set up your Instant Pot for the sun-dried tomato chicken.

Cooking Phase 1: Cook the Instant Sun-Dried Tomato Chicken

1. Start with Instant Pot Sun-Dried Tomato Chicken since it takes the longest.
2. Sauté onions, garlic, chicken, and sun-dried tomatoes. Add broth and pressure cook.

Cooking Phase 3: Oven Recipes

1. Roast sausage with zucchini and bell peppers.
2. Roast sausage with butternut squash
3. Bake the breakfast items (portobello egg bake and cranberry muffin)
4. Bake Asparagus for the salmon recipe.

Cooking Phase 4: Stovetop Recipes

1. Cook the Salmon on the stove top.

Final Steps:

1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

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 can be reheated in the microwave
• Lunch: Both meals can be reheated in the microwave, serve the arugula salad chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Cranberry Applesauce Muffins: Use almond flour for a gluten-free option
• Portobello Egg Bake: Use bell pepper halves instead of the mushrooms
• Sheet pan sausage meals: Choose your choice of sausage protein, such as turkey or plant-based sausage
• Arugula: Feel free to use spinach or baby Kale
• Sun-Dried Tomato: Use cherry tomatoes or roasted red peppers
• Chicken: Use turkey breast or pork loin as another protein 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.
• 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

Helpful Resources

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

	Breakfast	Lunch	Dinner
Mon	Sweet Potato Egg Frittata	Shrimp Salad with Peanut Dressing	Instant Pot Beef Teriyaki
Tues	Pineapple Carrot Muffin Bar	Sweet Potato BLT	Pork Chops with Balsamic Red Cabbage
Wed	Sweet Potato Egg Frittata	Shrimp Salad with Peanut Dressing	Instant Pot Beef Teriyaki
Thurs	Pineapple Carrot Muffin Bar	Sweet Potato BLT	Pork Chops with Balsamic Red Cabbage

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

Gather and Organize Ingredients

1. Lay out all ingredients for each recipe. Group similar ingredients (proteins, veggies, seasonings).
2. Chop and prep the ingredients.
3. Preheat oven to 400°F (for frittata, muffin bar, and sweet potato slices for the BLT).
4. Set up your Instant Pot for the beef teriyaki.

Cooking Phase 1: Cook the Instant Pot Beef Teriyaki

1. Start with Instant Pot Beef Teriyaki since it takes the longest.
2. Sauté beef, then add sauce ingredients, set to pressure cook for 35 minutes.

Cooking Phase 3: Oven Recipes

1. Whisk the eggs, and combine the ingredients. Bake the Sweet Potato Egg Frittata.
2. Mix together the batter, and bake the Pineapple Carrot Muffins.
3. Prep and Roast the Sweet Potato Slices on a sheet pan.

Cooking Phase 4: Stovetop Recipes

1. Prep Pork Chops and Red Cabbage.
2. Prep Shrimp and Assemble Salad

Final Steps:

1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

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 can be reheated in the microwave
• Lunch: Both meals can be enjoyed cold. If desired, you can warm up the shrimp and BLT sandwich in the microwave while keeping the salad ingredients chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sweet Potato Egg Frittata: Add feta cheese for creaminess.
• Pineapple Carrot Muffin Bars: Add ginger powder or nutmeg for extra warmth with a drizzle of honey glaze for sweetness
• Shrimp Peanut Salad: Add lime zest for a citrusy kick or crushed peanuts or sesame seeds for crunch
• Sweet Potato BLT: Add sriracha mayo or chipotle aioli for heat
• Beef Teriyaki: Garnish with green onions and toasted sesame seeds
• Pork Chops with Red Cabbage: Drizzle with a little honey or maple syrup to enhance flavors. Swap red cabbage with brussels sprouts as another vegetable 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.
• 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

Helpful Resources

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

	Breakfast	Lunch	Dinner
Mon	Bacon and Cheese English Muffin	Vegetarian Avocado Sandwich	Pan-fried tilapia with Creamed Corn and Green Beans
Tues	Date and Walnut Granola	Tofu and Veggie Stir Fry	Cajun Sausage Stew
Wed	Bacon and Cheese English Muffin	Vegetarian Avocado Sandwich	Pan-fried tilapia with Creamed Corn and Green Beans
Thurs	Date and Walnut Granola	Tofu and Veggie Stir Fry	Cajun Sausage Stew

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

Prep and Organize Ingredients:

1. Preheat the oven to 350°F (for breakfast bacon English muffin, bell pepper, and Brussels sprouts).
2. Gather your ingredients:

   • chop your veggies
   • prepare your dredge for the fish

Cooking Phase 1: Start with the Baked Dishes:

1. Breakfast Items: Place the bacon and English muffin with cheese in the oven to bake
2. Vegetables: Season the red bell pepper and Brussels sprouts. Place them on a sheet pan and roast them in the oven

Cooking Phase 3: Stovetop

1. Tofu: Cook the tofu and veggie stir fry
2. Tilapia: Pan-fry the fish and saute the green beans
3. Stew: Cook the cajun stew on the stovetop
4. Breakfast Granola: cook the dates and walnut granola

Final Steps:

1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

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 can be reheated in the microwave
• Lunch: Both meals can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Bacon: Feel free to use your choice of bacon
• Tofu: Feel free to use your choice of vegetables
• Avocado: Wait to slice the avocado until you are ready to eat the meal to prevent it from browning
• Creamed Corn: Swap this out with regular corn
• 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

Helpful Resources

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

	Breakfast	Lunch	Dinner
Mon	Breakfast Sausage Cornbread	Tuna Stuffed Deviled Eggs	Grilled Asian Skirt Steak with Roasted Bok Choy
Tues	Peanut Butter Banana Muffin	Artichoke and Smoked Salmon Salad	Rosemary Baked Chicken and Potatoes
Wed	Breakfast Sausage Cornbread	Tuna Stuffed Deviled Eggs	Grilled Asian Skirt Steak with Roasted Bok Choy
Thurs	Peanut Butter Banana Muffin	Artichoke and Smoked Salmon Salad	Rosemary Baked Chicken and Potatoes

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

Prep and Organize Ingredients:

1. Preheat the oven to 400°F (for breakfast sausage cornbread, peanut butter muffins, rosemary chicken with potatoes and artichokes, and bok choy with mushrooms).
2. Gather all ingredients and set up your workspace:

   • mix together the batter for the breakfast items
   • cut up the potatoes and prep the artichokes
   • start a pot of boiling water for pasta and another for the eggs

Cooking Phase 1: Start with the Baked Dishes:

1. Breakfast Items: Place the batter for the breakfast items in two different baking dishes and place them in the oven to bake.
2. Rosemary Chicken: Marinate the chicken and place them on a sheet pan, along with the potatoes and artichokes
3. Bok Choy and mushrooms: Season the bok choy and mushrooms and place them on a sheet pan to bake.

Cooking Phase 3: Stovetop

1. Grilled Steak: Marinate the steak and cook it on the grill.

Cooking Phase 4: Assemble recipes

1. Deviled Eggs: Once the eggs have cooked, let them cool. Remove the yolk and make the filling for the deviled eggs with the tuna.
2. Salmon pasta: Once the pasta has cooled, drain it and let it cool. Remove the smoked salmon from the package and shred it with a fork. Assemble the ingredients for the pasta

Final Steps:

1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

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 can be reheated in the microwave
• Lunch: Both meals can be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Breakfast sausage: Feel free to use your choice of sausage
• Chicken: Feel free to use your choice cut of chicken such as chicken breasts or tenderloins
• Potatoes: Swap this out with sweet potatoes or rutabaga
• 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

Helpful Resources