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	French Toast Sausage Roll Ups	Salmon Stuffed Avocado	Italian Chicken with Green Beans
Tues	Chia Pudding with Berries	Celery Chicken Salad Wrap	Garlicky Beef Stir Fry and Broccoli
Wed	French Toast Sausage Roll Ups	Salmon Stuffed Avocado	Italian Chicken with Green Beans
Thurs	Chia Pudding with Berries	Celery Chicken Salad Wrap	Garlicky Beef Stir Fry and 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. Before you start cooking, chop, measure, and prep all your ingredients. This will make the cooking process smoother. Preheat your oven to 400F.
2. Review your recipes and gather all of your cooking pans and utensils.
3. Marinate the Italian Chicken while you start your oven recipes.

Cooking Phase 1: Start with the oven recipes

1. French Toast Sausage Roll Ups: Slice each bread and dip it in the egg and milk mixture. Roll the sausage into the bread slices. Place them in a greased baking dish and bake them in the oven..

Cooking Phase 2: Stovetop (while oven items bake)

1. Italian Chicken and Green Beans: Grill the chicken on each side. Then transfer the chicken to a sheet pan and finish cooking it in the oven.
2. Meanwhile, boil the green beans. After they get tender, saute them in a pan.
3. Beef Stir Fry: Saute the beef strips. After they cook, remove them from the pan. Add the Chinese broccoli to the same pan and sauté it until they are tender. Return the beef strips with garlic, and mix them all together.

Cooking Phase 3: Assembly

1. Assemble salad components for the salmon salad. Cut the avocado and stuff it when you are ready to eat the meal to prevent the avocado from browning too early.
2. Assemble the salad components for the celery chicken salad. Keep the wrap separate from the chicken salad until you are ready to eat the meal to prevent the wrap from getting soggy.
3. Mix together the ingredients for the chia pudding and place them the containers and let it set.

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: The sausage roll-ups can be reheated in the microwave. Serve the chia pudding chilled.
• Lunch: You can serve these meals chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sausage Roll Ups: Enjoy with a side of fruit.
• Chia pudding: Feel free to top it off with your choice of fruit.
• Salmon Salad: You can use tuna in place of canned salmon.
• Chicken Salad: Serve with lettuce wraps as a low-carb option.
• Chicken with Green Beans: Enjoy with a side of quinoa for a fuller meal.
• Beef Stir Fry: You can use regular broccoli or broccolini if you can’t find Chinese Broccoli
• 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	Yogurt with Strawberries and Nuts	Low-Carb Prosciutto-Wrapped Chicken Salad	Baked Shrimp and Asparagus
Tues	French Toast Muffins	Grilled Honey Dijon Chicken Salad	Turkey and Asparagus Skillet
Wed	Yogurt with Strawberries and Nuts	Low-Carb Prosciutto-Wrapped Chicken Salad	Baked Shrimp and Asparagus
Thurs	French Toast Muffins	Grilled Honey Dijon Chicken Salad	Turkey and Asparagus Skillet

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, chop, measure, and prep all your ingredients. This will make the cooking process smoother. Preheat your oven to 400F.
2. Review your recipes and gather all of your cooking pans and utensils.

Cooking Phase 1: Start with the oven recipes

1. Oven-Baked French Toast Muffins: Spray muffin tin and portion soaked bread.
2. Sheet Pan Shrimp with Asparagus: Toss asparagus and shrimp with seasoning and oil. Spread on a sheet pan.
3. Prosciutto Wrapped Chicken: Season the chicken and wrap it with the prosciutto slices and place them on a sheet pan.
4. Place all items in the oven to bake. Be sure to set timers for each recipe respective to their cooking times.

Cooking Phase 2: Stovetop (while oven items bake)

1. Grilled Dijon Chicken (Kale Salad): Grill or pan-cook chicken until done (or bake if preferred): Let rest before slicing.
2. Ground Turkey Sausage Skillet: Sauté onion and bell pepper. Add turkey and cook through

Cooking Phase 3: Assembly

1. Assemble salad components for the chicken salads.
2. Portion Greek yogurt into containers and top with sliced fruit and mixed nuts.

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: Serve the yogurt chilled. The muffins can be reheated in the muffins, serve with chilled strawberries
• Lunch: You can reheat the proteins in the microwave, serve the salad components chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Yogurt: Add chia seeds or granola for variety
• Muffins: Add a turkey sausage for more protein.
• Prosciutto-wrapped Chicken Salad: Add fresh fruit such as sliced apples for a sweet contrast. You can also use turkey bacon as a substitute.
• Grilled Dijon Chicken Kale Salad: Serve with a whole grain roll on the side.
• Shrimp with Asparagus: Serve over rice or couscous. Replace with green beans as a substitute
• Turkey Skillet: Serve over cauliflower rice and swap bell peppers for whatever is in season or already in your fridge
• 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 Pizza	Sheet Pan Chicken Fajitas	Pan-Fried Salmon and Polenta
Tues	Polenta Pancakes	BBQ Pineapple Pizza	Grilled Steak and Corn Hash
Wed	Breakfast Pizza	Sheet Pan Chicken Fajitas	Pan-Fried Salmon and Polenta
Thurs	Polenta Pancakes	BBQ Pineapple Pizza	Grilled Steak and 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

Chopping and Prepping Ingredients:

1. Before you start cooking, chop, measure, and prep all your ingredients. This will make the cooking process smoother. Preheat your oven to 400F.
2. Review your recipes and gather all of your cooking pans and utensils.

Cooking Phase 1: Start with the oven recipes

1. Layer all of the ingredients for the breakfast pizza and place it on a sheet pan. Bake it in the oven.
2. Season the chicken and vegetables for the fajitas and set them on a sheet pan.
3. Season the chicken for the pizza and place it on a sheet pan.
4. Season the potatoes, corn, and bell peppers for the corn hash on a sheet pan.
5. Place all items in the oven to bake. Be sure to set timers for each recipe respective to their cooking times.

Cooking Phase 2: Stovetop (while oven items bake)

1. Season the salmon and pan fry it on the stovetop, along with the cherry tomatoes and polenta.
2. Marinate the steak and cook it on an indoor grill pan.
3. Then, cook the breakfast polenta pancakes on the stovetop.

Cooking Phase 3: Assembly

1. After the chicken cooks, chop it into small pieces and assemble the BBQ chicken pizza. Place it in the oven until the cheese melts.
2. Assemble the mango 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 40F until ready to eat or reheat
• Breakfast: Both can be reheated in the microwave. Serve the fruit chilled
• Lunch: You can reheat the proteins in the microwave, serve the mango salsa chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Breakfast Pizza: Serve with a side of fruit.
• Polenta Pancakes: Add a dollop of Greek yogurt for added protein.
• Fajitas: Pair with additional condiments such as jalapenos or pickled peppers.
• BBQ Pizza: Enjoy with a fresh side salad.
• Salmon: Squeeze lemon on top of the salmon for citrus flavors.
• Grilled Steak: Feel free to use your choice cut of steak.
• 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 Deli Egg Roll Ups	Citrus Ginger Salmon Salad	Honey Lemon Chicken Stir Fry
Tues	Peach Crisp	Grilled Steak and Peach Salad	Pan-Fried Turmeric Pork Chops
Wed	Breakfast Deli Egg Roll Ups	Citrus Ginger Salmon Salad	Honey Lemon Chicken Stir Fry
Thurs	Peach Crisp	Grilled Steak and Peach Salad	Pan-Fried Turmeric Pork Chops

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, chop, measure, and prep all your ingredients. This will make the cooking process smoother. Preheat your oven to 400F.
2. Review your recipes and gather all of your cooking pans and utensils.

Cooking Phase 1: Start with the oven recipes

1. Prepare the salmon and beets, and place them in the oven to cook.
2. Prepare the rutabaga and apples and place them in the oven to cook.

Cooking Phase 2: Stovetop (while oven items bake)

1. Cook the steak and pork chops on the stovetop.
2. Next, cook the chicken stir-fry.
3. After cooking the stir-fry, prepare the breakfast items such as the breakfast deli egg roll-ups and peach crisp.

Cooking Phase 3: Assembly

1. Assemble the salad ingredients.

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: You can reheat the proteins in the microwave, serve the salad ingredients chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Breakfast Deli Roll Ups: Serve with a side of fresh fruit or whole-grain toast.
• Peach Crisp: Add a dollop of Greek yogurt for added protein.
• Citrus Ginger Salmon Salad: Pair with quinoa or brown rice for extra fiber.
• Grilled Peach Steak Salad: Use grilled chicken as another protein option.
• Honey Lemon Chicken Stir Fry: Serve over rice noodles or cauliflower rice for a low-carb option.
• Honey Turmeric Pork Chops: Pair with roasted vegetables.
• 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 Burritos	Smoked Salmon Quesadilla	Air Fryer Chicken in Red Pepper Sauce
Tues	Baked Oats with Fruit	Cilantro Chicken and Beans	Stuffed Lasagna Peppers
Wed	Breakfast Burritos	Smoked Salmon Quesadilla	Air Fryer Chicken in Red Pepper Sauce
Thurs	Baked Oats with Fruit	Cilantro Chicken and Beans	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

Chopping and Prepping Ingredients:

1. Before you start cooking, chop, measure, and prep all your ingredients. This will make the cooking process smoother. Preheat your oven to 400F.
2. Review your recipes and gather all of your cooking pans and utensils.

Cooking Phase 1: Start with the oven and Air Fryer Recipes

1. Prepare the baked oats and place them in the oven to cook.
2. Prepare the cilantro pesto. Marinate the chicken with the pesto and bake it in the oven.
3. Meanwhile, season the chicken wings and place them in the Air Fryer to cook.

Cooking Phase 2: Stovetop (while oven items bake)

1. Cook the ground beef for the meat sauce. Once the meat sauce is cooked, stuff the bell peppers and place them in the oven to bake.
2. Cook Egg Scramble (Burrito filling)
3. Assemble the smoked salmon filling and toast it in a pan.

Cooking Phase 3: Assembly

1. Assemble the breakfast burritos in the tortillas.
2. Blend together the red pepper sauce. Once the chicken is finished in the Air Fryer, place it in a mixing bowl and coat it with the red pepper sauce.

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: You can reheat the proteins in the microwave, serve the salad ingredients chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Breakfast Burrito: Pair with Salsa or avocado slices on the side.
• Baked Oats: Serve with a dollop of Greek yogurt or a drizzle of almond butter
• Smoked Salmon Quesadilla: Substitute with canned salmon or canned tuna if smoked salmon isn’t available
• Cilantro Chicken: Feel free to use mango or pineapple instead of strawberries
• Red Pepper Sauced Chicken: Pair with a side of air-fried sweet potatoes
• Stuffed Lasagna Peppers: Substitute with ground turkey or chicken for a leaner 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 Pancakes	Honey Dijon Chicken Salad	Baked Tilapia with Broccolini
Tues	Spinach and Cheese Omelete	BBQ Beef Sliders	One Pot Chicken Marinara
Wed	Sweet Potato Pancakes	Honey Dijon Chicken Salad	Baked Tilapia with Broccolini
Thurs	Spinach and Cheese Omelete	BBQ Beef Sliders	One Pot Chicken Marinara

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, chop, measure, and prep all your ingredients. This will make the cooking process smoother
2. Review your recipes and gather all of your cooking pans and utensils.

Cooking Phase 1: Start with Instant Pot Recipes

1. Instant Pot Chopped Beef Sliders: Add ingredients to the Instant Pot and set to cook (about 25 mins total). Once done, shred beef and set aside for assembly.
2. While Instant Pot is working, start the oven recipes.

Cooking Phase 2: Oven Recipes

1. Lemon Pepper Tilapia: Season and lay out on a sheet pan, along with the broccolini.
2. Dijon Chicken for Kale Salad: Marinate and lay out on a separate pan (or use the same pan if space allows).
3. Bake both at 400F: Be sure to set a timer to check on the cook times.

Cooking Phase 3: Stove Top Recipes:

1. Barley: Cook it according to the packaged instructions.
2. Chicken Marinara (One-Pot): Cook chicken first, add sauce, and simmer.
3. Sweet Potato Pancakes: Mix batter, heat pan, and cook pancakes (batch cooking recommended)
4. Spinach and Cheese Omelette: Cook last to keep fresh, or make ahead and store.

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, serve the blueberries chilled
• Lunch: You can reheat the proteins in the microwave, serve the salad ingredients and coleslaw chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sweet Potato Pancakes: Use canned pumpkin puree instead of sweet potato for a quicker option.
• Spinach and Cheese Omelette: Serve with avocado slices for healthy fats and extra creaminess.
• Grilled Dijon Chicken Kale Salad: Use rotisserie chicken if short on time.
• Instant Pot Chopped Beef Sliders: Add pickles for crunch and acidity.
• Lemon Pepper Tilapia: Substitute with cod or salmon if preferred.
• One Pot Chicken Marinara: Serve over zucchini noodles or whole wheat pasta for variety.
• 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 Egg Breakfast Tacos	Basil Beef Lettuce Wraps	Chicken Mole Tacos
Tues	Breakfast Chocolate Quesadillas	Air Fryer Honey Sesame Chicken Bites	Cilantro Grilled Steak
Wed	Cilantro Egg Breakfast Tacos	Basil Beef Lettuce Wraps	Chicken Mole Tacos
Thurs	Breakfast Chocolate Quesadillas	Air Fryer Honey Sesame Chicken Bites	Cilantro Grilled 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

Chopping and Prepping Ingredients:

1. Before you start cooking, chop, measure, and prep all your ingredients. This will make the cooking process smoother
2. Review your recipes and gather all of your cooking pans and utensils.

Cooking Phase 1: Marinate Proteins

1. Grilled Cilantro Steak: Prepare the cilantro pesto sauce by blending fresh cilantro, lime juice, pine nuts, garlic cloves, olive oil, and salt. Season the skirt steak coat with olive oil and set aside.
2. Air Fryer Honey Sesame Chicken: Cut boneless chicken thighs into 1-inch cubes. Marinate in a mixture of soy sauce, sesame oil, garlic butter, and honey.

Cooking Phase 2: Cook Proteins

1. Air Fryer Honey Sesame Chicken: Place marinated chicken pieces in the air fryer basket, ensuring they are not overcrowded. Cook at 375°F (190°C) for approximately 20 minutes, flipping halfway through.
2. Chicken Mole Tacos: Cook boneless chicken thighs in a sauce made from tomato sauce, dried ancho chile, chipotle pepper, garlic powder, cumin, and chocolate chips until tender. Shred the chicken and mix with the mole sauce.
3. Grilled Cilantro Steak: Heat an indoor grill pan over medium-high heat. Grill the marinated skirt steak to desired doneness. Let it rest before slicing.
4. Basil Ground Beef Lettuce Wraps: Sauté ground beef with basil and other seasonings until fully cooked.

Cooking Phase 3: Assemble Breakfast Items:

1. Cilantro Breakfast Tacos: Scramble eggs and the fill tortillas with the egg mixture and top with fresh cilantro.
2. Breakfast Chocolate Quesadillas: Spread peanut butter and chocolate chips on tortillas, fold, and cook on a skillet until the tortillas are golden brown and the chocolate is melted.

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 salad items chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Cilantro Breakfast Tacos: Serve with a side of black beans or a fresh avocado salsa for added protein and creaminess.
• Chocolate Quesadillas: Serve with Greek yogurt with and chopped nuts for extra texture and protein.
• Beef Lettuce Wraps: Use ground turkey or tofu for a leaner, plant-based alternative.
• Air Fryer Chicken Bites: Replace chicken with crispy tofu or shrimp for a vegetarian or seafood twist.
• Chicken Mole: Serve with pickled red onions and a side of Mexican street corn (elote) for extra flavor.
• Cilantro Steak: Serve with roasted sweet potatoes or a fresh mango salsa for a sweet-savory contrast.
• 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	Cheesy Omelette	Crispy Chicken Tender Salad	Shrimp Stir Fry
Tues	Honey Oat Muffins	Honey Mustard Chicken Salad	Sausage and Spaghetti Squash
Wed	Cheesy Omelette	Crispy Chicken Tender Salad	Shrimp Stir Fry
Thurs	Honey Oat Muffins	Honey Mustard Chicken Salad	Sausage and 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

Chopping and Prepping Ingredients:

1. Before you start cooking, chop, measure, and prep all your ingredients. This will make the cooking process smoother
2. Set up a breading station for panko-breaded chicken (flour, beaten eggs, panko).
3. Preheat oven to 400°F .

Cooking Phase 1: Cook the Oven Recipes First

1. Now that everything is prepped, start with oven-based recipes since they take the longest.
2. Roast Spaghetti Squash (for both spaghetti squash recipes)
3. Bake Honey Oat Muffins
4. Bake Honey Mustard Chicken (for salad)

Cooking Phase 3: Cook Stovetop Recipes

1. Now that oven dishes are cooking, move to stovetop recipes.
2. Pan-fry each panko breaded chicken piece until golden brown and fully cooked.
3. Sauté Sausage and Peppers (for spaghetti squash dish)
4. Stir-Fry Shrimp

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 salad items chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Easy Cheese Omelette: Add more vegetables for extra nutrients and flavor
• Honey Oat Muffins: Stir in chopped nuts or dried fruit for added texture
• Crispy Panko Breaded Chicken: Add grated Parmesan to the breadcrumbs for extra flavor
• Baked Honey Mustard Chicken Salad: Swap Greek yogurt instead of mayo in the dressing for a creamier yet healthier version.
• Stir Fry Shrimp: Substitute chicken or tofu
• Sausage: Use chicken sausage or a leaner 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	Pan-Fried Eggs and Potatoes	Pan-fried tofu with Spinach and Tomato	Beef and Cabbage Stew
Tues	French Toast Sausage Roll-Ups	Crispy Chicken Tenders and Veggie Sticks	Instant Pot Beef Udon
Wed	Pan-Fried Eggs and Potatoes	Pan-fried tofu with Spinach and Tomato	Beef and Cabbage Stew
Thurs	French Toast Sausage Roll-Ups	Crispy Chicken Tenders and Veggie Sticks	Instant Pot Beef Udon

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. Wash and chop vegetables such as spinach, tomatoes, bell peppers, and cabbage.
2. Press tofu to remove excess moisture, then cut into cubes.
3. Gather your proteins and portion them out according to the recipe instructions.
4. Preheat oven to 400°F and slice bread for French toast rollups.
5. Set up your Instant Pot for the Instant Pot Beef Udon Soup.

Cooking Phase 1: Cook the Instant Pot Beef Udon Soup

1. Start with Instant Pot Beef Udon Soup since it takes the longest.
2. Combine beef, broth, and vegetables in the Instant Pot.

Cooking Phase 3: Oven Recipes

1. Assemble rollups with the sausage and bake them in the oven.
2. Prep the chicken tenderloins in the breadcrumb mixture and place them in the oven to cook.

Cooking Phase 4: Stovetop Recipes

1. In a large pot, brown beef, then add cabbage and other vegetables. Simmer until all ingredients are tender.
2. While other dishes are cooking, pan-fry tofu until golden. Sauté spinach and tomatoes; combine with tofu.
3. Pan-fry potatoes until crispy. Cook eggs to preference (e.g., fried or scrambled).

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

• Pan-Fried Potatoes with Eggs: Sprinkle cheese or add fresh herbs such as chives
• French Toast Roll-Ups: Serve with Greek yogurt for added protein
• Tofu: Enjoy with a side of brown rice or quinoa. Use kale or Swiss chard as another dark green vegetable option
• Chicken Tenders: Cut into one-inch pieces and turn them into chicken nuggets for a fun kid-friendly version
• Cabbage Stew: Enjoy with a side of cauliflower rice for a low-carb option
• Beef Udon Soup: Add miso paste to add another layer of savory umami flavor
• 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	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