Category: Meal Plans

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	Sausage Egg Muffins	One Pot Cajun Sausage Stew	Pineapple BBQ Chicken and Cauliflower Rice
Tues	Pineapple and Carrot Muffin Bar	One Pot Chicken Meatball Soup	Cauliflower Sausage Pizza
Wed	Sausage Egg Muffins	One Pot Cajun Sausage Stew	Pineapple BBQ Chicken and Cauliflower Rice
Thurs	Pineapple and Carrot Muffin Bar	One Pot Chicken Meatball Soup	Cauliflower Sausage Pizza

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. Before you start cooking, warm up the oven and set out all your ingredients and tools, giving the recipes a quick look so your meal prep stays easy and organized.
   

Cooking Phase 1: Oven Recipes:

1. Sausage Egg Muffin: Dice the sausage, peppers, and onion; chop the cilantro, then whisk with eggs and salt. Scoop the mixture into 6 muffin wells, bake at 10–12 minutes until set, and serve with fresh strawberries.
2. Pineapple and Carrot Muffin Bar: Whisk eggs and brown sugar, then mix in pineapple, carrots, flour, and baking powder until combined. Pour into a greased baking dish and bake for about 15 minutes, until the center is set.
3. Pineapple BBQ Chicken: Place chicken in a baking dish, coat with BBQ sauce, and top with pineapple, red onion, and seasonings. Bake 20–25 minutes, flipping halfway, until the chicken reaches an internal temperature of 165°F.
4. Cauliflower Sausage Pizza: Trim and slice cauliflower into 1-inch steaks, drizzle with olive oil, and bake for 25 minutes. Top with tomato sauce mixed with thyme and salt, garlic, cheeses, and diced sausage, then return to the oven for 5–10 minutes until heated through and melted.

Cooking Phase 2: Stove Top Recipes:

1. One Pot Cajun Sausage Stew: Heat oil in a soup pot over medium-high and sauté onion, carrots, and celery until softened, then add garlic and sausage and cook briefly. Stir in broth, tomato sauce, bell pepper, okra, and seasonings, bring to a boil, then reduce the heat, cover, and simmer for about 10 minutes.
2. One Pot Chicken Meatball Soup: Mix ground chicken with egg, garlic, garlic powder, and salt, then form 2-inch meatballs. Sauté onions, celery, and carrots in olive oil, add broth and seasonings, simmer meatballs until cooked through (165°F), then stir in baby kale until wilted.
3. Cauliflower Rice: Sauté cauliflower rice in oil over medium-high until tender, then stir in coconut milk and seasonings and cook until thickened. Serve with the cooked chicken and finish with fresh cilantro.

Final Step and Assembly:

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 40°F until ready to eat or reheat
• Breakfast: Both meals 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

• Sausage Egg Muffin: Serve with whole-grain toast or roasted sweet potatoes for a balanced breakfast. Add spinach or mushrooms for extra veggies.
• Pineapple and Carrot Muffin Bar: Enjoy with Greek yogurt or cottage cheese for added protein.
• One Pot Cajun Sausage Stew: Serve over brown rice or quinoa with a side green salad.
• One Pot Chicken Meatball Soup: Sub ground turkey for chicken or add white beans for extra protein and fiber.
• Pineapple BBQ Chicken and Cauliflower Rice: Add a side of steamed broccoli or snap peas for more color and crunch.
• Cauliflower Sausage Pizza: Serve with a mixed greens salad and balsamic vinaigrette.

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	Asparagus and Tomato Egg Frittata	Roast Beef Deli Cheesesteak Sandwich	Stuffed Chicken Enchilada Peppers
Tues	Lemon Ricotta Breakfast Bar	Grilled Cherry Chipotle Lettuce Wraps	Cherry Chipotle Beef Chili
Wed	Asparagus and Tomato Egg Frittata	Roast Beef Deli Cheesesteak Sandwich	Stuffed Chicken Enchilada Peppers
Thurs	Lemon Ricotta Breakfast Bar	Grilled Cherry Chipotle Lettuce Wraps	Cherry Chipotle Beef Chili

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. Before you start cooking, warm up the oven and set out all your ingredients and tools, giving the recipes a quick look so your meal prep stays easy and organized.
   

Cooking Phase 1: Oven Recipes:

1. Asparagus and Tomato Egg Frittata: Whisk eggs with tomatoes, chopped asparagus, and cheese, pour into an oiled baking dish, and bake 12–15 minutes until set.
2. Lemon Ricotta Breakfast Bar: Mix eggs, sugar, oil, lemon juice, and ricotta, stir in flour and baking powder, pour into a greased dish, and bake 12–15 minutes until set.
3. Corn for Grilled Chipotle Chicken: Roast seasoned corn for 15 minutes. After roasting, set it aside for the lettuce wraps.
4. Stuffed Chicken Enchilada Peppers: Slice the bell peppers in half, removing the cores. Mix the red onions, cilantro, shredded chicken, and enchilada sauce, then spoon the mixture into the peppers and bake for 20–25 minutes until pepper reaches your desired tenderness. Finish with sliced avocado and serve with a side salad.

Cooking Phase 2: Stove Top Recipes:

1. Roast Beef Deli “Cheesesteak” Sandwich: Sauté the bell peppers and onions until softened, then layer cheese, roast beef, tomatoes, and the sautéed veggies on sandwich bread, top with the second slice, and serve halved with a side salad.
2. Grilled Cherry Chipotle Chicken Lettuce Wrap: Blend the marinade, coat the chicken and sear on a medium-high grill until it cooks to an internal temperature of 165°F, let it rest before slicing, and serve in lettuce wraps topped with the roasted corn, cucumbers, tomatoes, avocado, and cilantro.
3. Cherry Chipotle Beef Chili: Heat olive oil and sauté the onions and carrots until softened, then add the ground beef, garlic powder, and salt, cooking until browned. Stir in the chipotle peppers, tomatoes with chiles, water, honey, and cherries, and let the chili simmer for 20 minutes. Serve with cilantro and enjoy alongside cornbread or crackers.

Final Step and Assembly:

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 40°F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave
• Lunch: Both meals can be served chilled, serve salad items chilled
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Asparagus and Tomato Egg Frittata: Pair with fresh fruit like berries or citrus for brightness, or add a side of whole-grain toast for extra fiber. Swap asparagus with spinach or zucchini if you need quicker prep or seasonal flexibility.
• Lemon Ricotta Breakfast Bar: Pair with Greek yogurt and fresh berries for a protein boost. Swap ricotta for cottage cheese to lighten it up while keeping it creamy.
• Roast Beef Deli “Cheesesteak” Sandwich: Pair with a crunchy side like cucumber slices, carrot sticks, or a light vinaigrette salad. Swap roast beef for turkey or chicken breast for a leaner option
• Grilled Cherry Chipotle Chicken Lettuce Wraps: Pair with a simple quinoa or brown rice cup for added staying power. Swap lettuce for low-carb tortillas if you want something handheld and more filling.
• Stuffed Chicken Enchilada Peppers: Pair with a side of cauliflower rice or a light black bean salad. Swap shredded chicken for ground turkey or tofu for a different flavor profile.
• Cherry Chipotle Beef Chili: Pair with cornbread, baked sweet potato, or a scoop of brown rice for a balanced meal. Swap ground beef with ground turkey or plant-based crumbles to make it lighter while keeping the smoky flavor.

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	Air Fryer Honey Grapefruit	Pesto Shrimp Mini Pizzas	Balsamic Chicken with Roasted Zucchini
Tues	Sausage Cornbread Muffins	Sausage and Butternut Squash Arugula Salad	Instant Pot Basil Pesto Beef Stew
Wed	Air Fryer Honey Grapefruit	Pesto Shrimp Mini Pizzas	Balsamic Chicken with Roasted Zucchini
Thurs	Sausage Cornbread Muffins	Sausage and Butternut Squash Arugula Salad	Instant Pot Basil Pesto Beef 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

Chopping and Prepping Ingredients:

1. Gather all ingredients, spices, tools, and equipment ahead of time, and quickly review the recipes to keep your meal prep smooth and stress-free.

Cooking Phase 1: Instant Pot and Oven Recipes:

1. Basil Beef Stew: Add all ingredients to the Instant Pot, seal, and cook on medium for 45 minutes (or use a slow cooker on high for 4–6 hours). Let the steam naturally release, then serve with a spoonful of basil pesto for extra flavor.
2. Sausage Cornbread Muffins: Preheat the oven to 400°F. Whisk together the wet ingredients, then add the dry ingredients and fold in the cheese, sausage, and chives. Pour into a greased baking dish and bake for 15–20 minutes until the center is set.
3. Sausage and Butternut Squash Arugula Salad: Preheat the oven to 400°F. Dice the sausage and butternut squash, season with garlic powder and salt, coat with olive oil, and bake for 15 minutes. Serve over arugula, then top with vinaigrette and dried cranberries.
4. Balsamic Chicken and Zucchini: Preheat the oven to 400°F. Season the chicken with thyme, garlic powder, salt, and olive oil, then bake for 30 minutes. Remove, brush with balsamic glaze, add the zucchini, tomatoes, and garlic, season, and bake for another 15 minutes until the chicken reaches 165°F. Enjoy!

Cooking Phase 2: Air Fryer Recipes:

1. Grapefruit: Slice the grapefruit, drizzle and spread honey over the flesh, then air-fry at 400°F for 8 minutes (or bake at 425°F for 10–12 minutes). Finish with cashews and your favorite yogurt.

Final Step and Assembly:

1. Pesto Shrimp Mini Pizzas: Defrost and chop the shrimp, spread pesto on halved English muffins, then top with shrimp, tomatoes, and red onion. Mix the dressing, toss with spring mix, and serve alongside the mini pizzas with a drizzle of lemon vinaigrette.
2. 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 40°F until ready to eat or reheat
• Breakfast: The grapefruit can be served chilled, while the sausage cornbread can be reheated in the microwave
• Lunch: Both meals can be served chilled
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Grapefruit: Swap cashews for slivered almonds for a crunchier texture.
• Sausage Cornbread: Make mini muffin versions for portion control and faster baking.
• Pesto Mini Shrimp: Prepare the shrimp topping ahead and store separately from the muffins to keep them from getting soggy.
• Sausage and Butternut Squash Arugula Salad: Swap arugula for baby spinach or kale for a milder flavor and more nutrients.
• Balsamic Chicken with Zucchini: Swap zucchini for bell peppers or asparagus depending on what’s in season.
• Instant Pot Basil Beef Stew: Double the batch and freeze half for future meals.

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	Smoked Salmon English Muffin	Sweet Potato BLT Sandwich	Celery Chicken Salad Wrap
Tues	Smoked Salmon English Muffin	Sweet Potato BLT Sandwich	Celery Chicken Salad Wrap
Wed	Holiday Break	Holiday Break	Holiday Break
Thurs	Holiday Break	Holiday Break	Holiday Break

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. Gather your ingredients, spices, tools, and equipment ahead of time, and review the recipes so your meal prep runs smoothly and stress-free.

Cooking Phase 1:

1. Smoked Salmon English Muffin: Evenly layer the salmon strips, avocado slices, and sliced cucumbers on top of the English muffins. Squeeze lemon juice on top.
2. Sweet Potato BLT: Preheat the oven to 400°F, slice the sweet potato into ¼-inch planks, season and oil them, then bake alongside the bacon for 10–15 minutes until tender and crispy. Let everything cool, layer the bacon and tomatoes between two sweet potato slices, and serve with a side salad; you can also air-fry the sweet potato at 360°F for 12–15 minutes, flipping halfway.
3. Celery Chicken Salad Wrap: In a bowl, mix together the chicken, green onions, celery, red onions, walnuts, mayo, dijon mustard, salt, pepper, and sugar. Scoop the chicken salad into a tortilla wrap.

Final Step and Assembly:

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 40°F until ready to eat or reheat
• Breakfast: Serve chilled.
• Lunch: Serve chilled or reheat the sweet potato in the microwave.
• Dinner: Serve Chilled

Extra Flavors and Substitutions

• Smoked Salmon: Replace with deli meat if you prefer a non-seafood option.
• Sweet Potato BLT: Serve with your choice of salad ingredients
• Celery Chicken Salad: Enjoy on top of salad for a low carb option.

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	Cranberry Muffin Bars	Cranberry Chicken Salad	Instant Pot Beef Ragu
Tues	Yogurt with Strawberries and Mixed Nuts	Chicken and Vegetable Soup	Balsamic Steak and Delicata Squash
Wed	Cranberry Muffin Bars	Cranberry Chicken Salad	Instant Pot Beef Ragu
Thurs	Yogurt with Strawberries and Mixed Nuts	Chicken and Vegetable Soup	Balsamic Steak and Delicata Squash

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. Gather all ingredients, spices, tools, and equipment in advance and review the recipes to ensure a smooth, stress-free meal prep.

Cooking Phase 1: Instant Pot and Oven Recipes:

1. Cranberry Muffins: Preheat oven to 400°F, mix eggs, sugar, orange juice, flour, oats, leavening, and cranberries, pour into a greased dish, and bake 15–20 minutes.
2. Balsamic Steak and Delicata Squash: Preheat oven to 425°F and slice delicata squash and steak, then marinate both with balsamic, Worcestershire, sriracha, garlic, onions, and olive oil. Spread on a sheet pan and bake 15–20 minutes until steak reaches 145°F and veggies are golden. Serve with a salad or grain of choice.
3. Instant Pot Beef Ragu: Brown the seasoned beef in batches on the Instant Pot’s sauté setting, then cook onions, carrots, garlic, tomato paste, and wine before adding tomatoes, sauce, seasonings, and returning the beef. Pressure cook on high for 30 minutes, shred the beef, and serve with the sauce over pasta, rice, or mashed potatoes, garnished with basil.

Cooking Phase 2: Stove Top Recipes:

1. Chicken and Vegetable Soup: Cut chicken into 1-inch pieces, sauté onions in oil, add chicken, coconut milk, broth, and seasonings, simmer 20 minutes, then add mushrooms, kale, and squash and cook 10 more minutes.
   

Final Step and Assembly:

1. Cranberry Chicken Salad: Chop the cranberries, pear, red onion, and pecans, mix with shredded chicken and a mayo-Dijon dressing, then serve over arugula with optional vinaigrette.
2. Yogurt with Strawberries and Mixed Nuts: Place the yogurt at the bottom of the bowl. Add the strawberries and mixed nuts on top. Sprinkle with cinnamon powder
3. 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 40°F until ready to eat or reheat
• Breakfast: Cranberry Muffin can be warmed up in the microwave, while the yogurt can be served chilled.
• Lunch: The cranberry chicken salad can be served chilled, while the soup can be reheated in the microwave.
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Cranberry Muffin: Replace cranberries with chopped apples or dried cherries for a different fruity twist. You can also swap oats for almond flour to make it lower-carb.
• Yogurt with Strawberries and Mixed Nuts: Serve with your choice of fruit or nuts.
• Cranberry Chicken Salad: Pair with whole-grain crackers for a satisfying crunch.
• Chicken and Vegetable Soup: Serve with a side of warm, crusty bread or steamed jasmine rice to soak up the flavorful broth.
• Savory Instant Pot Beef Ragu: Serve over fresh pasta, creamy polenta, or mashed potatoes, and finish with fresh basil or Parmesan.
• Balsamic Steak and Delicata Squash: Pair with a fresh side salad, quinoa, or brown rice for a complete meal.

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	Balsamic Pork Chops	Beef Tomatillo Soup
Tues	Persimmon Muffins	Chicken Enchilada Stuffed Peppers	Moroccan Chicken and Couscous
Wed	Sweet Potato Egg Frittata	Balsamic Pork Chops	Beef Tomatillo Soup
Thurs	Persimmon Muffins	Chicken Enchilada Stuffed Peppers	Moroccan Chicken and Couscous

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. Gather all ingredients, spices, tools, and equipment in advance and review the recipes to ensure a smooth, stress-free meal prep.

Cooking Phase 1: Oven Recipes:

1. Sweet Potato Egg Frittata: Preheat the oven to 400°F, slice the peeled sweet potato into 1/4-inch rounds, whisk the eggs with salt, grease a baking dish with olive oil, layer in the sweet potato, pour the eggs over top, sprinkle with green onions, and bake for 10–15 minutes until set.
2. Persimmon Muffins: Peel and puree the persimmons with olive oil, whisk in the egg, brown sugar, and cinnamon, then add the dry ingredients until smooth, pour the batter into a greased muffin pan, top with sliced almonds, and bake for 15–20 minutes.

Cooking Phase 2: Stove Top Recipes:

1. Balsamic Pork Chops: Slice the persimmons, season and sear the pork chops with balsamic and spices until they reach 145°F, then sauté the persimmons in the same pan and serve together with a side salad.
   Stuffed Chicken Enchilada Peppers: Halve and core the bell peppers, mix the shredded chicken with red onions, cilantro, and enchilada sauce, fill the peppers, bake for 20–25 minutes until tender, then top with sliced avocado and serve with a side salad.
2. Beef Tomatillo Soup: Sauté the onions in oil, add and cook the ground beef with garlic, then stir in the broth, tomatillo sauce, vegetables, and seasonings, simmer for 10 minutes, and finish with cilantro, red onions, and jalapeños.
3. Moroccan Chicken and Couscous: Sauté the onions, then cook the seasoned chicken, deglaze with water, stir in garlic, ginger, and tomatoes, cook the couscous separately according to package instructions, and serve the chicken over the fluffed couscous.

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 40°F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave
• Lunch: Both meals can be reheated quickly in the microwave.
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Egg Frittata: Serve with a side of mixed greens or sliced tomatoes for added freshness and color.
• Persimmon Muffins: If persimmons aren’t available, swap with mashed ripe pears or bananas for similar sweetness and moisture.
• Pork Chops: Serve alongside roasted Brussels sprouts or steamed green beans to balance the sweetness of the persimmons.
• Chicken Enchilada Peppers: Replace shredded chicken with black beans or lentils for a high-protein vegetarian option.
• Beef Tomatillo Soup: Enjoy with warm corn tortillas or a side of rice to soak up the flavorful broth.
• Moroccan Chicken: Swap couscous for quinoa or brown rice if you want a gluten-free or higher-fiber base.

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	Egg Deli Roll Ups	Salmon Salad Stuffed Avocado	Rosemary Chicken and Potatoes
Tues	Apple Muffin Bar	Turkey Toscana Soup	Island Spiced Pork
Wed	Egg Deli Roll Ups	Salmon Salad Stuffed Avocado	Rosemary Chicken and Potatoes
Thurs	Apple Muffin Bar	Turkey Toscana Soup	Island Spiced Pork

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. Gather all ingredients, spices, tools, and equipment, and review the recipes in advance to make meal prep easy and stress-free.

Cooking Phase 1: Oven Recipes:

1. Apple Muffin Bar: Preheat the oven to 400°F, mix banana and egg until smooth, stir in oats and baking powder, pour into a greased dish, top with diced apple, and bake 15–20 minutes until cooked through.
2. Rosemary Chicken: Preheat the oven to 400°F, cube the potatoes and artichokes, toss them with chicken, seasonings, and olive oil in a baking dish, bake 35–40 minutes until chicken reaches 165°F, then serve with arugula salad and lemon vinaigrette.
3. Island Spiced Pork: Preheat the oven to 400°F, roast butternut squash, apples, and red onions with olive oil and seasonings for 15–20 minutes, marinate and sear the pork tenderloin, finish cooking it in the oven until 145°F, let rest, and serve with the roasted vegetables.

Cooking Phase 2: Stove Top Recipes:

1. Egg Deli Roll Ups: Sauté bell peppers in oil until soft, stir in eggs until set, then place eggs on layered turkey slices, fold, and secure with a toothpick.
2. Turkey Toscana Soup: Sauté onions and garlic in oil, brown the turkey, then add broth, collard greens, potatoes, and seasonings, simmer until tender, and finish with coconut milk and red pepper flakes.

Final Steps:

1. Salmon Stuffed Avocado: Dice the onions, peppers, and apple, chop the green onions, mix with salmon, mustard, mayo, sriracha, and seasonings, then fill avocado halves with the salad and serve with celery sticks.
2. 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 40°F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave
• Lunch: Salmon stuffed avocado can be served chilled. Both meals can be reheated quickly in the microwave.
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Breakfast Egg Deli Roll Ups: Serve with a side of roasted sweet potato or a small fresh fruit salad for a balanced breakfast or lunch.
• Apple Muffin Bars: Use pears instead of apples, or add cinnamon and walnuts for added flavor and crunch.
• Salmon Stuffed Avocado: Use canned tuna instead of salmon, or swap the green apple for diced mango for a tropical twist.
• Turkey Toscana Soup: Pair with a slice of whole-grain bread or a side salad for a complete meal.
• Baked Rosemary Chicken: Swap artichokes for asparagus or green beans, and use thyme instead of rosemary for a different flavor profile.
• Island Spiced Pork: Swap pork for chicken breast or turkey tenderloin, and swap red onion for shallots if you prefer a milder taste.

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	Egg Stuffed Peppers	Harissa Chicken Tenders	Pistachio Crusted Salmon
Tues	Pomegranate Crisp	Hot and Sour Soup	Harissa Beef Stew
Wed	Egg Stuffed Peppers	Harissa Chicken Tenders	Pistachio Crusted Salmon
Thurs	Pomegranate Crisp	Hot and Sour Soup	Harissa Beef 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

Chopping and Prepping Ingredients:

1. Collect all ingredients, spices, tools, and equipment, and review the recipes beforehand to ensure meal prep goes smoothly and stress-free.

Cooking Phase 1: Instant Pot and Oven Recipes:

1. Harissa Beef Stew: Peel and cube turnips, layer beef in a pot with chicken broth, harissa, bay leaf, salt, onions, garlic, carrots, turnips, and bell peppers, then cook in an Instant Pot on medium for 45 minutes (or slow cooker on high 4–6 hours) before naturally releasing the steam.
2. Egg Stuffed Peppers: Halve and deseed bell peppers, crack an egg into each, bake 12–15 minutes until set, then top with harissa, pistachio pesto, and avocado slices.
3. Pomegranate Crisp: Grease a baking dish, toss thinly sliced apple and pear with orange juice and zest, sugar, cinnamon, cornstarch, and pomegranate seeds, top with a crumbly oat-butter streusel, bake 25–30 minutes until golden, and serve warm with pomegranate seeds and honey.
4. Harissa Chicken Tenders: Toss peeled and diced turnips with chicken, harissa, seasonings, and olive oil, bake 20–25 minutes until chicken reaches 165°F, then serve with pomegranate seeds and pepperoncini.
5. Pistachio Crusted Salmon and Asparagus: Chop pistachios, spread Dijon on salmon, season salmon and asparagus with garlic and salt, coat salmon with pistachios, drizzle with olive oil, bake 12–15 minutes until 145°F, and finish with fresh lemon juice.

Cooking Phase 2: Stove Top Recipes:

1. Hot and Sour Soup: Sauté onions, garlic, and mushrooms in oil, add chicken stock, soy sauce, vinegar, and brown sugar, stir in whisked eggs to form ribbons, simmer 2–3 minutes, then finish with sesame oil, red pepper flakes, and green onions.

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 40°F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave
• Lunch: Both meals can be reheated quickly in the microwave.
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Egg Stuffed Peppers: Serve with a side of quinoa or whole-grain toast to make it a complete breakfast or light lunch.
• Pomegranate Crisp: Serve alongside Greek yogurt for added protein in meal prep portions.
• Baked Harissa Chicken Tenders: Add roasted sweet potatoes or a simple green salad for a balanced meal prep bowl.
• Hot and Sour Soup: Pair with a small side of brown rice or veggie spring rolls for a quick, light lunch.
• Baked Pistachio Crusted Salmon: Pair with roasted baby potatoes or cauliflower rice for a complete meal prep plate.
• Harissa Beef Stew: Pair with a side of couscous or brown rice to soak up the flavorful broth.

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	Sausage and Potato Hash	Sheet Pan Shrimp with Cauliflower and Corn	Stuffed Poblano Peppers
Tues	Baked Apples and Ricotta	Ground Beef Cabbage Stir Fry	Cauliflower Pizza
Wed	Sausage and Potato Hash	Sheet Pan Shrimp with Cauliflower and Corn	Stuffed Poblano Peppers
Thurs	Baked Apples and Ricotta	Ground Beef Cabbage Stir Fry	Cauliflower Pizza

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. Gather all ingredients, spices, utensils, and equipment, and review the recipes in advance to ensure a smooth, stress-free meal prep.

Cooking Phase 1: Oven Recipes:

1. Sausage and Potato Hash: Preheat the oven to 400°F, toss diced potatoes, bell peppers, sausage rounds, and chopped green onions with olive oil and salt in a baking dish, then bake for 15 minutes.
2. Baked Apples with Ricotta: Preheat the oven to 400°F, core the apples and place them in a baking dish, pour a mixture of water, lemon juice, and honey over them to steam while baking for 25 minutes, then serve with ricotta, walnuts, cinnamon, and a drizzle of honey.
3. Sheet Pan Shrimp with Roasted Corn and Cauliflower: Preheat the oven to 400°F, arrange shrimp and vegetables on a sheet pan, toss with olive oil, seasonings, and garlic, then bake for 12–15 minutes.
4. Cauliflower Pizza: Preheat the oven to 400°F, slice the cauliflower into 1-inch “steaks,” coat with olive oil, and bake for 25 minutes; meanwhile, mix tomato sauce with thyme and salt and dice the sausage, then top the roasted cauliflower with sauce, garlic, mozzarella, ricotta, and sausage, and bake another 5–10 minutes until heated and melted.
5. Stuffed Poblano Peppers: Pre-heat the oven to 350F. Arrange the poblano peppers in a single layer on a sheet pan and bake for 10-15 minutes. Meanwhile, prepare the stuffing on the stove top.

Cooking Phase 2: Stove Top Recipes:

1. Ground Beef and Cabbage Stir Fry: Heat olive oil in a wok over medium-high heat, sauté red onions for 2–3 minutes, add and brown ground beef with garlic powder for 5–6 minutes, stir in shredded cabbage and soy sauce until softened, then finish with a drizzle of sesame oil.
2. Cranberry Muffin Bars: Preheat the oven to 400°F, mix eggs, sugar, orange juice, flour, oats, baking powder, and baking soda, fold in cranberries, pour into a greased dish, and bake 15–20 minutes.
3. Stuffing for Poblano Peppers: Sauté onions in oil over medium-high heat, cook and season ground beef for 5–8 minutes, stir in roasted tomatoes and green chilies, then fill roasted peppers with the mixture, serve over heated sweet potato–cauliflower rice, and garnish with diced tomatoes and cilantro.

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 40°F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave, serve the ricotta chilled
• Lunch: Both meals can be reated quickly in the microwave.
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Sausage and Potato Hash: Serve with a side of eggs.
• Baked Apples with Ricotta: Prepare a few extra baked apples and store them individually in airtight containers for quick grab-and-go breakfasts.
• Sheet Pan Shrimp with Cauliflower and Corn: Cook extra shrimp and veggies to toss into salads or wraps later in the week.
• Ground Beef and Cabbage Stir Fry: Serve over cooked rice, noodles, or zoodles for a filling meal.
• Stuffed Poblano Peppers: Serve alongside a simple green salad for added fiber and freshness.
• Cauliflower Pizza: Pair with a side of roasted or sautéed greens, like spinach or kale, for a nutrient boost.

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	Scrambled Eggs with Carnitas	Ginger Lime Chicken Salad	Instant Pot Carnitas Tostadas
Tues	Cranberry Muffin Bars	Chili Steak Salad with Orange Salsa	Air Fryer Orange Glazed Chicken with Broccoli
Wed	Scrambled Eggs with Carnitas	Ginger Lime Chicken Salad	Instant Pot Carnitas Tostadas
Thurs	Cranberry Muffin Bars	Chili Steak Salad with Orange Salsa	Air Fryer Orange Glazed Chicken with Broccoli

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. Gather all ingredients, spices, utensils, and equipment, and review the recipes in advance to ensure a smooth, stress-free meal prep.

Cooking Phase 1: Instant Pot Recipes:

1. Instant Pot Pork Carnitas: Place pork shoulder in the Instant Pot with seasonings, onions, garlic, cilantro, orange and lime juice, and water, cook 45 minutes (or 4–6 hours in a slow cooker), shred, and serve on tostadas with pico de gallo and a side salad. Save a portion of the cooked carnitas for the scrambled eggs recipe below.

Cooking Phase 2: Air Fryer Recipes and Oven Recipes:

1. Air Fryer Orange Soy Glazed Chicken with Broccoli: Toss chicken thighs in soy sauce, orange juice, honey, garlic powder, and sesame oil, air fry at 360°F for 23–25 minutes until 165°F, then air fry seasoned broccoli at 360°F for 5 minutes.
2. Cranberry Muffin Bars: Preheat the oven to 400°F, mix eggs, sugar, orange juice, flour, oats, baking powder, and baking soda, fold in cranberries, pour into a greased dish, and bake 15–20 minutes.

Cooking Phase 3: Stove Top Recipes

1. Scrambled Eggs with Pork Carnitas: Heat oil in a pan over medium heat, scramble the eggs, add pork carnitas until warmed, and finish with fresh pico de gallo.
2. Grilled Ginger Lime Chicken Salad: Marinate chicken in a lime, honey, and spice mixture for at least 10 minutes, grill until cooked through, let rest and slice, then serve over spring mix with avocado and mango salsa made from mango, red onion, tomato, cilantro, lime juice, and salt.
3. Grilled Chili Steak with Orange Salsa: Marinate steak for at least 10 minutes, grill to desired doneness, let rest and slice, then serve over spring mix with avocado and orange salsa.

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 40°F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave
• Lunch: Proteins can be reheated in the microwave, while the salad can be served chilled
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Scrambled Eggs with Carnitas: Serve with a side of whole-grain tortillas.
• Cranberry Muffin Bars: Pair with Greek yogurt or cottage cheese for added protein, or add a handful of nuts for crunch and healthy fats to make it a complete breakfast or snack.
• Grilled Ginger Lime Chicken Salad: Use your choice of deli meat and cheese.
• Grilled Chili Steak with Orange Salsa: Pair with a side of crunchy veggie sticks or a light soup for a balanced, satisfying lunch.
• Instant Pot Carnitas: Serve with a slice of whole-grain bread or a small quinoa salad to round out the meal with fiber and carbs.
• Air Fryer Orange Soy Glazed Chicken: Pair with brown rice, quinoa, or a whole-grain pasta for a balanced meal prep.

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