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	Keto Pancakes	Chicken Fajitas	Pan-Fried Salmon with Polenta
Tues	Polenta Pancakes	BBQ Pineapple Flatbread Pizza	Grilled Steak with Corn Hash
Wed	Keto Pancakes	Chicken Fajitas	Pan-Fried Salmon with Polenta
Thurs	Polenta Pancakes	BBQ Pineapple Flatbread Pizza	Grilled Steak with Corn Hash

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. Pre-heat the oven to 400F and marinate all of the proteins.
2. Place the chicken tenderloins, red onions, and bell pepeprs on a sheet pan and place them in the oven.
3. Next, season the potatoes and corn and place them on another sheet pan and bake them in the oven.
4. Meanwhile, start grilling the steak and pan-fry the salmon on the stove top.
5. Afterward, cut the pre-cooked polenta into 8 even slices. Cook half of the slices for the polenta pancake recipes and the other half of the slices for the salmon recipe.
6. Then, prepare the keto pancakes.
7. Once the chicken is cooked, take the appropriate amount for the pizza and chop the chicken pieces into bite size pieces and assemble the pizza.
8. Bake the pizza in the oven until the cheese melts.
9. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave.
• Lunch: Both meals can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Fruit: You can also use pineapple for the salsa to streamline the ingredients
• Steak: Use your choice of steak that you prefer
• Chicken: You can also use chicken breast or boneless chicken thighs
• 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	Deli Breakfast Roll-Ups	Citrus Ginger Salmon Salad	Honey Lemon Chicken Stir Fry
Tues	Peach Crisp	Grilled Peach Steak Salad	Honey Turmeric Pork Chops with Rutabaga
Wed	Deli Breakfast Roll-Ups	Citrus Ginger Salmon Salad	Honey Lemon Chicken Stir Fry
Thurs	Peach Crisp	Grilled Peach Steak Salad	Honey Turmeric Pork Chops with Rutabaga

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, place the salmon, beets, rutabaga, and apples on a sheet pan and season them accordingly. Coat them with olive oil and bake them in the oven.
2. Meanwhile, grill the steak and pan fry the pork chops on the stove top. Transfer them to a sheet pan and finish cooking them through in the oven.
3. Next, prepare the chicken stir fry and cook the scrambled eggs.
4. Finally, prepare the peach crisp and assemble the deli breakfast roll ups.
5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave.
• Lunch: The salmon and steak can be reheated in the microwave, serve the salad ingredients chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Peaches: If you can’t find peaches, you can also us apricots or pears.
• Beets: If you can’t find beets, substitute with radish, turnips, rutabaga, or butternut squash. You can also sub in spinach or kale for the beet leaves.
• Chicken thighs: You can also use chicken breast for a leaner 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	Breakfast Burrito	Smoked Salmon Quesadillas	Air Fryer Chicken Wings with Red Pepper Sauce
Tues	Baked Oats with Apricots and Berries	Cilantro Lime Chicken	Stuffed Lasagna Peppers
Wed	Breakfast Burrito	Smoked Salmon Quesadillas	Air Fryer Chicken Wings with Red Pepper Sauce
Thurs	Baked Oats with Apricots and Berries	Cilantro Lime Chicken	Stuffed Lasagna Peppers

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

1. First, prepare the items that require the oven such as the cilantro lime chicken and baked oats.
2. Next, season the chicken wings and cook them in the Air Fryer. Meanwhile, blend the red pepper sauce and set it aside. After the chicken cooks, toss it in the red pepper sauce.
3. Then, prepare the items that require the stovetop such as the ground beef for the stuffed peppers and the scrambled eggs.
4. Assemble the stuffed peppers and breakfast burritos and place them in the oven.
5. Next, assemble the salmon quesadillas. (When you are ready to eat the meal during the week, you can toast the quesadillas on each side in a skillet).
6. Finally, prepare all of the side dishes such as the strawberry salsa and black beans.
7. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave.
• Lunch: The chicken can be reheated in the microwave. Serve the salad and salsa chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Oats: Feel free to use your choice of fruit
• Smoked Salmon: If you can’t find smoked salmon, you can substitute it with pre-cooked shrimp or even canned tuna/salmon
• Chicken thighs: You can also use chicken breast for a leaner option
• Chicken wings: You can also use chicken tenders if you want a boneless option
• Ground beef: You can also use ground turkey or ground chicken as a substitute
• 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 Pancakes	Grilled Honey Dijon Chicken Kale Salad	Lemon Pepper Tilapia with Broccolini and Barley
Tues	Spinach and Cheese Omelette	Instant Pot Chopped Beef Sliders	Chicken Marinara with Kale and Sweet Potatoes
Wed	Sweet Potato Pancakes	Grilled Honey Dijon Chicken Kale Salad	Lemon Pepper Tilapia with Broccolini and Barley
Thurs	Spinach and Cheese Omelette	Instant Pot Chopped Beef Sliders	Chicken Marinara with Kale and Sweet 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

1. First, prepare the barley on the stovetop.
2. Next, clean the sweet potatoes and cook one in the microwave.
3. Meanwhile, cook the beef in the instant pot.
4. Then, season the broccolini, broccolini, and sweet potato and bake them in the oven.
5. Next, prepare the chicken marinara on the stovetop.
6. Meanwhile, grill the chicken.
7. Finally, prepare the breakfast recipes.
8. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave, serve the blueberries chilled.
• Lunch: The chicken salad can be served chilled, while the beef sliders can be reheated in the microwave. Serve the cole slaw chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Eggs: Enjoy with sliced whole-grain toast
• Blueberries: If you don’t have blueberries, you can use whatever fruit you have on hand.
• Chicken: You can use your choice cut of chicken.
• Tilapia: You can also use cod or salmon
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• 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	Cilantro Breakfast Tacos	Basil Beef Lettuce Wraps	Chicken Mole Tacos
Tues	Chocolate Quesadillas	Honey Sesame Chicken Bites	Grilled Cilantro Skirt Steak
Wed	Cilantro Breakfast Tacos	Basil Beef Lettuce Wraps	Chicken Mole Tacos
Thurs	Chocolate Quesadillas	Honey Sesame Chicken Bites	Grilled Cilantro Skirt Steak

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 chicken mole recipe on the stovetop since this will take the longest to cook.
2. Next, cook the honey sesame chicken recipe in the Air Fryer.
3. Then, grill the steak on the stove top. After the steak cooks, let it rest before slicing.
4. Afterward, prepare the ground beef for the lettuce wraps.
5. Finally, prepare the breakfast items.
6. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave.
• Lunch: The ground beef and chicken bites can be reheated in the microwave. Serve the lettuce wraps and bell peppers chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Eggs: Enjoy with sliced avocados or fresh fruit
• Quesadillas: If you don’t want bananas, you can use sliced strawberries
• Chicken: You can use your choice cut of chicken.
• Tortillas: You can also use flour tortillas or lettuce wraps for a low carb 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	Cheese Omelette	Crispy Panko Breaded Chicken	Stir Fry Shrimp with Spaghetti Squash
Tues	Honey Oat Bar with Blueberries	Honey Mustard Glazed Chicken Salad	Sausage and Peppers with Spaghetti Squash
Wed	Cheese Omelette	Crispy Panko Breaded Chicken	Stir Fry Shrimp with Spaghetti Squash
Thurs	Honey Oat Bar with Blueberries	Honey Mustard Glazed Chicken Salad	Sausage and Peppers with Spaghetti 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

1. First, prepare the spaghetti squash in the oven.
2. Next, marinate the honey mustard glazed chicken and bread the chicken tenders. Place both in the oven or in the Air Fryer.
3. Then, mix together the batter for the muffins and also bake this in the oven or in the Air Fryer.
4. Meanwhile, saute the sausage and peppers and stir fry the shrimp.
5. Finally, prepare the omelette.
6. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave.
• Lunch: Both meals can be reheated in the microwave. Serve the salad chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Eggs: Enjoy with sliced avocados or fresh fruit
• Muffin bar: Enjoy with a dollup of greek yogurt.
• Chicken: You can use your choice cut of chicken.
• Squash: If you can’t find spaghetti squash, you can use butternut squash noodles or zucchini noodles
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• 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	Pan-Fried Potatoes and Eggs	Pan-Fried Tofu with Spinach	Beef with Cabbage in Tomato Sauce
Tues	French Toast Sausage Rollups	Air Fryer Chicken Tenders and Veggie Sticks	Beef Udon Noodle Soup
Wed	Pan-Fried Potatoes and Eggs	Pan-Fried Tofu with Spinach	Beef with Cabbage in Tomato Sauce
Thurs	French Toast Sausage Rollups	Air Fryer Chicken Tenders and Veggie Sticks	Beef Udon Noodle Soup

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

1. First, prepare the beef udon in the Instant Pot since this will take the longest.
2. Next, prep all the items that require the oven/Air Fryer such as the sausage rollups and chicken tenderloins.
3. While those recipes are cooking, prepare the beef with cabbage and the pan-fried tofu on the stovetop.
4. Finally, prepare the pan-fried potatoes and eggs.
5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave.
• Lunch: Both meals can be reheated in the microwave. The veggie sticks can be served chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Eggs: Enjoy with sliced avocados or fresh fruit
• Sausage: Feel free to use your choice of sausage
• Tofu: You can also serve this with your choice of veggies such as broccoli, asparagus, or kale.
• Beef: Use your choice cut of beef.
• 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	Portobello Baked Eggs	Sheet Pan Sausage and Veggies	Pan-Seared Salmon
Tues	Cranberry Muffin Bars	Arugula Salad with Sausage and Butternut squash	Instant Pot Sun-Dried Tomato Chicken
Wed	Portobello Baked Eggs	Sheet Pan Sausage and Veggies	Pan-Seared Salmon
Thurs	Cranberry Muffin Bars	Arugula Salad with Sausage and Butternut squash	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

1. First, prepare the Chicken in the Instant Pot since this will take the longest.
2. Next, prep all the items that require the oven such as the portobello eggs, cranberry muffins, sheet pan sausage, zucchini, bell peppers, and butternut squash.
3. While those recipes are cooking, prepare the salmon on the stovetop.
4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave.
• Lunch: The sheet pan sausage with zucchini and bell peppers can be reheated in the microwave. The Arugula salad can be served chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Portobello Mushrooms: If you can’t find portobello mushrooms, you can use half bell peppers
• Cranberry Muffin Bars: Serve with a side of yogurt or boiled egg for added protein
• Dressing: Serve with a vinaigrette
• Sun-dried tomatoes: If you can’t find sun-dried tomatoes, you can use regular tomatoes.
• 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 Pineapple Beef Teriyaki
Tues	Pineapple Carrot Muffin Bar	Sweet Potato BLT Salad	Pork Chops with Red Cabbage
Wed	Sweet Potato Egg Frittata	Shrimp Salad with Peanut Dressing	Instant Pot Pineapple Beef Teriyaki
Thurs	Pineapple Carrot Muffin Bar	Sweet Potato BLT Salad	Pork Chops with 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

1. First, prepare the Pineapple Beef Teriyaki in the Instant Pot since this will take the longest..
2. Next, prep all the items that require the oven such as the sweet potato toast, sweet potato egg fritta, and carrot muffin bar.
3. Then, prepare all the items that require the stove top such as the pan fried pork chops, sauteed red cabbage, and shrimp.
4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave.
• Lunch: The shrimp salad can be served chilled. The sweet potato BLT can be reheated in the toaster or air fryer, while the salad can be served chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Egg Frittata: Serve with sliced avocado
• Pineapple Carrot Muffin Bar: Serve with a side of yogurt
• Dressing: Serve with a vinaigrette
• Beef: Feel free to use your choice cut of beef
• 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	Roasted Red Pepper Vegetarian Sandwich	Tilapia with Creamed Corn and Green Beans
Tues	Date and Walnut Granola	Tofu and Veggie Stir Fry	One Pot Sausage Cajun Stew
Wed	Bacon and Cheese English Muffin	Roasted Red Pepper Vegetarian Sandwich	Tilapia with Creamed Corn and Green Beans
Thurs	Date and Walnut Granola	Tofu and Veggie Stir Fry	One Pot Sausage Cajun 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

1. First, prepare the cajun stew on the stovetop and let it simmer.
2. Next, cook the tofu stir-fry.
3. Then, roast the brussels sprouts and bell pepper for the vegetarian sandwich.
4. Meanwhile, pan fry the tilapia, followed by sauteeing the green beans.
5. Finally, prepare the breakfast recipes.
6. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave.
• Lunch: Both meals can be reheated in the microwave. You can wait to slice the avocados until you are ready to eat to prevent them from browning.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• English Muffins: You can use bagels or sliced toast as the grain.
• Vegetables: Feel free to use your choice of veggies for the stir-fry
• Dates: You can use raisins or your choice of dried fruit
• Sausage: Feel free to use your choice of sausage, such as pork, turkey, beef, or chicken
• 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