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

Set Your Pace

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

Meal Prep Run Down

Chopping and Prepping Ingredients:

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

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

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

Cooking Phase 3: Oven Recipes

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

Cooking Phase 4: Stovetop Recipes

1. Cook the Salmon on the stove top.

Final Steps:

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

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

Assembly Tips

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

Extra Flavors and Substitutions

• Cranberry Applesauce Muffins: Use almond flour for a gluten-free option
• Portobello Egg Bake: Use bell pepper halves instead of the mushrooms
• Sheet pan sausage meals: Choose your choice of sausage protein, such as turkey or plant-based sausage
• Arugula: Feel free to use spinach or baby Kale
• Sun-Dried Tomato: Use cherry tomatoes or roasted red peppers
• Chicken: Use turkey breast or pork loin as another protein option
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

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

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

Set Your Pace

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

Meal Prep Run Down

Gather and Organize Ingredients

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

Cooking Phase 1: Cook the Instant Pot Beef Teriyaki

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

Cooking Phase 3: Oven Recipes

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

Cooking Phase 4: Stovetop Recipes

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

Final Steps:

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

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

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Both can be reheated in the microwave
• Lunch: Both meals can be enjoyed cold. If desired, you can warm up the shrimp and BLT sandwich in the microwave while keeping the salad ingredients chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sweet Potato Egg Frittata: Add feta cheese for creaminess.
• Pineapple Carrot Muffin Bars: Add ginger powder or nutmeg for extra warmth with a drizzle of honey glaze for sweetness
• Shrimp Peanut Salad: Add lime zest for a citrusy kick or crushed peanuts or sesame seeds for crunch
• Sweet Potato BLT: Add sriracha mayo or chipotle aioli for heat
• Beef Teriyaki: Garnish with green onions and toasted sesame seeds
• Pork Chops with Red Cabbage: Drizzle with a little honey or maple syrup to enhance flavors. Swap red cabbage with brussels sprouts as another vegetable option
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

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

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

Set Your Pace

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

Meal Prep Run Down

Prep and Organize Ingredients:

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

Cooking Phase 1: Start with the Baked Dishes:

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

Cooking Phase 3: Stovetop

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

Final Steps:

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

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

Assembly Tips

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

Extra Flavors and Substitutions

• Bacon: Feel free to use your choice of bacon
• Tofu: Feel free to use your choice of vegetables
• Avocado: Wait to slice the avocado until you are ready to eat the meal to prevent it from browning
• Creamed Corn: Swap this out with regular corn
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

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

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

Set Your Pace

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

Meal Prep Run Down

Prep and Organize Ingredients:

1. Preheat the oven to 400°F (for breakfast sausage cornbread, peanut butter muffins, rosemary chicken with potatoes and artichokes, and bok choy with mushrooms).
2. Gather all ingredients and set up your workspace:
   • mix together the batter for the breakfast items
   • cut up the potatoes and prep the artichokes
   • start a pot of boiling water for pasta and another for the eggs

Cooking Phase 1: Start with the Baked Dishes:

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

Cooking Phase 3: Stovetop

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

Cooking Phase 4: Assemble recipes

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

Final Steps:

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

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

Assembly Tips

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

Extra Flavors and Substitutions

• Breakfast sausage: Feel free to use your choice of sausage
• Chicken: Feel free to use your choice cut of chicken such as chicken breasts or tenderloins
• Potatoes: Swap this out with sweet potatoes or rutabaga
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

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	Spinach and Cheese Omelette	Crispy Air Fryer Chicken and Veggies	Pine Nut Crusted Tilapia and Spinach
Tues	Apple Oatmeal Muffin Bars	Balsamic Steak Bites with Brussels Sprouts	Tomato Braised Chicken with Parsnips
Wed	Spinach and Cheese Omelette	Crispy Air Fryer Chicken and Veggies	Pine Nut Crusted Tilapia and Spinach
Thurs	Apple Oatmeal Muffin Bars	Balsamic Steak Bites with Brussels Sprouts	Tomato Braised Chicken with Parsnips

Set Your Pace

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

Meal Prep Run Down

Prep and Organize Ingredients:

1. Preheat the oven to 400°F (for oatmeal bars, balsamic brussels sprouts, and tilapia).
2. Gather all ingredients and set up your workspace:
   • Dice onions, mushrooms, parsnips, apples, and Brussels sprouts.
   • Slice zucchini, squash, and cherry tomatoes.
   • Trim and cut steak into 1-inch cubes.
   • Crack and whisk all eggs needed (for the omelet, muffin bars, and chicken coating).

Cooking Phase 1: Start with the Baked Dishes:

1. Oatmeal Muffin Bars: Blend/mash the banana and egg. Mix in oats and baking powder, and pour into a greased baking dish. Sprinkle diced apples on top and place in the oven.
2. Balsamic Brussels Sprouts: Toss Brussels sprouts with half of the balsamic marinade. Place on a sheet pan and add to the oven alongside the oatmeal bars.
3. Pine Nut Tilapia: Spread Dijon mustard on tilapia, top with crust, and place on a sheet pan to bake in the oven.

Cooking Phase 3: Air Fryer

1. Air Fryer Chicken: Mix egg wash and breadcrumbs. Coat drumsticks and place them in the air fryer. Flip at the 10-minute mark for even crispiness.
   • Once the air fryer chicken is done, remove it and air fry the zucchini/squash.

Cooking Phase 4: Stove Top Recipes

1. Tomato Braised Chicken: Sear chicken, then add onions, mushrooms, parsnips, tomato paste, diced tomatoes, and broth. Simmer covered on low-medium heat.
2. Balsamic Steak Bites: Heat a skillet with oil and sear steak bites. Toss with the remaining balsamic marinade and let it reduce.
3. Spinach Omelette: While the steak cooks, sauté spinach for both the omelet and tilapia. Set aside. Cook omelet, add cheese and spinach, then fold. Garnish with cherry tomatoes.

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: Bothcan 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

• Spinach Omelette: Feel free to use Kale, arugula, or Bell Peppers
• Oatmeal Muffin: Feel free to use your choice of fruit such as pears, blueberries, or peaches
• Chicken: Feel free to use your choice cut of chicken such as chicken breasts or tenderloins
• Brussels Sprouts: Swap this out with broccoli or broccolini
• 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	Chia Pudding	BBQ Chicken Flatbread	Shrimp and Cabbage Stir Fry
Tues	Breakfast Pizza	Taco Meat Stuffed Acorn Squash	Instant BBQ Chicken with Broccoli and Corn
Wed	Chia Pudding	BBQ Chicken Flatbread	Shrimp and Cabbage Stir Fry
Thurs	Breakfast Pizza	Taco Meat Stuffed Acorn Squash	Instant BBQ Chicken with Broccoli and Corn

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

Preparation:

1. Prep the oven for the Acorn Squash, Roasted Veggies, and Breakfast Pizza.
2. Set up the Instant Pot for the BBQ Chicken.

Cooking Phase 1: Stove top:

1. Cook the Taco meat.
2. Stir fry the shrimp recipe.

Cooking Phase 2: Assembly

1. Prepare the Chia Pudding
2. Once the Instant Pot Chicken is cooked, separate the portions for the flatbread.
3. After the acorns quash cooks, stuff it with the taco meat.

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 chia pudding chilled, while the breakfast pizza can be reheated in the microwave
• Lunch: Both meals can be reheated in the microwave, serve the salad items chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Chia pudding: Feel free to serve your choice of fruit
• Taco Meat: Feel free to use your choice of ground meat such as chicken or turkey.
• Chicken: Feel free to use your choice cut of chicken such as chicken breasts or tenderloins
• 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	Sausage and Cheese Muffin	Pesto Shrimp Mini Pizzas	Instant Pot Basil Pesto Beef Stew
Tues	Fried Egg with Apple and Sausage Hash	Grilled Balsamic Steak Salad	Lemon Italian Chicken with Rutabaga
Wed	Sausage and Cheese Muffin	Pesto Shrimp Mini Pizzas	Instant Pot Basil Pesto Beef Stew
Thurs	Fried Egg with Apple and Sausage Hash	Grilled Balsamic Steak Salad	Lemon Italian Chicken 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

Preparation:

1. Gather Ingredients: Pull out all the proteins, veggies, seasonings, oils, and kitchen tools.
2. Set the main oven to 400°F (for Sweet Potatoes & Italian Chicken).
3. Instant Pot Ready: Have it set up and ready for the Beef Stew.
4. Chop and Prep the Ingredients and Season the Proteins.
5. Place the Beef in the Instant Pot and get it cooking since this will take the longest.

Cooking Phase 1: Oven Set up:

1. Place rutabaga, potatoes, and chicken on one sheet pan. Bake for 35-40 minutes.
2. On another sheet pan, spread the sweet potato wedges. Roast for 20 minutes (they’ll finish earlier, giving space for other items if needed).
3. Assemble Sausage Egg & Cheese Biscuits. (Note: Toast for 2-3 minutes when ready to serve.)

Cooking Phase 2: Stove Tasks (while Oven is working)

1. Grill the steak (3-5 minutes per side). Rest, then slice.
2. In another pan, fry the eggs (3-5 minutes). Remove and set aside. In the same pan, sauté diced sausage and apples until golden brown (3-4 minutes).

Final Steps:

1. Mini Pesto Shrimp Pizzas: Spread pesto on muffins, top with shrimp, tomatoes, and onions.
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 40F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave or toaster.
• Lunch: The pesto shrimp mini pizzas can be served chilled or if you prefer a warm meal, heat them in a toaster oven. The steak and sweet potatoes can be reheated in the microwave. Serve the salad ingredients chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sausage and Cheese Muffin: Feel free to swap with a bagel or biscuit
• Egg Hack: If making for multiple days, try soft-boiling eggs instead of frying—easier to store and quick to reheat.
• Shrimp Pizzas: Protein Swap-Use cooked chicken, canned tuna, or roasted chickpeas.
• Steak: Swap sweet potatoes with quinoa, brown rice, or roasted carrots.
• Beef Stew: Try sun-dried tomato pesto or chimichurri for a different flavor profile.
• Chicken: Marinate chicken 24 hours ahead for maximum 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	Savory Bread Pudding	Black Bean and Corn Soft Tacos	Orange Ginger Salmon and Snow Peas
Tues	Yogurt with Strawberries and Mixed Nuts	Primavera Stuffed Chicken Breasts	Beef and Bean Sprout Stir Fry
Wed	Savory Bread Pudding	Black Bean and Corn Soft Tacos	Orange Ginger Salmon and Snow Peas
Thurs	Yogurt with Strawberries and Mixed Nuts	Primavera Stuffed Chicken Breasts	Beef and Bean Sprout Stir Fry

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

Preparation:

1. Start with cutting up the vegetables and fruits. Next, measure out the cheese and gather your spices and seasonings. Then, prep the meats.
2. Prepare the Chicken in the Instant Pot: Start by sautéing the onions, garlic, and ginger. Then brown the chicken and add the tomato paste and other ingredients. Once you’ve added everything to the Instant Pot, set it to cook.

Cooking Phase 1: Oven and Air Fryer Set up:

1. Preheat oven to 400°F for the savory bread pudding, primavera stuffed chicken breasts, and salmon with snow peas.
2. Mix the ingredients for the savoy bread pudding and get it into the oven.
3. Marinate the chicken and place it on a sheet pan. Marinate the salmon with snow peas and place them on a sheet pan. Place both sheet pans in the oven to cook

Cooking Phase 2: Stove Tasks (while Oven is working)

1. Begin cooking the beef stirfry with the vegetables.
2. Then, cook the black bean and corn mixture.

Final Steps:

1. While the dishes finish cooking, prep the yogurt with strawberries and nuts.
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 40F until ready to eat or reheat
• Breakfast: The savory bread pudding can be reheated in the microwave, while the yogurt is served chilled.
• Lunch: Both proteins for the meals can be reheated in the microwave, while the salad ingredients are served chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Savory Bread Pudding: Feel free to use your choice of vegetables such as zucchini or broccoli.
• Soft tacos: Enjoy with sliced avocado and choice of salsa.
• Chicken: Enjoy with a warm roll or pita bread.
• Beef Stir Fry: Use chicken or pork instead of beef for a different protein.
• 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	Smoked Salmon English Muffin	Air Fryer Chicken Meatball Wraps	Hoisin Pork Stir Fry
Tues	Lemon Ricotta Breakfast Cake	Chicken Fajita Lettuce Wraps	Instant Pot Butter Chicken
Wed	Smoked Salmon English Muffin	Air Fryer Chicken Meatball Wraps	Hoisin Pork Stir Fry
Thurs	Lemon Ricotta Breakfast Cake	Chicken Fajita Lettuce Wraps	Instant Pot Butter 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

Preparation:

1. Start with cutting up the vegetables and fruits. Next, measure out the cheese and gather your spices and seasonings. Then, prep the meats.
2. Prepare the Chicken in the Instant Pot: Start by sautéing the onions, garlic, and ginger. Then brown the chicken and add the tomato paste and other ingredients. Once you’ve added everything to the Instant Pot, set it to cook.

Cooking Phase 1: Oven and Air Fryer Set up:

1. Preheat oven to 400°F for the fajita chicken and veggies, the cauliflower side dish, and the Lemon Ricotta Cake. Preheat the Air Fryer to 360°F for the chicken meatballs.
2. Toss the chicken and veggies with the fajita seasonings and olive oil. Place the mixture on a sheet pan and place them in the oven.
3. Mix the ingredients for the Lemon Ricotta Breakfast Cake and get it into the oven.
4. Start mixing the chicken meatball ingredients. Form them into meatballs and place them in the Air Fryer.

Cooking Phase 2: Stove Tasks (while Instant Pot and Oven are working)

1. Begin cooking the rice according to package instructions (this can run while you are doing other steps).
2. Sauté onions and bell peppers, cook thinly sliced pork until browned, then stir in garlic and a hoisin sauce mixture.

Final Steps:

1. Once the Instant Pot finishes, quick-release the pressure and stir in the heavy cream and cilantro. Let the sauce simmer until it thickens.
2. While the dishes finish cooking, prep the cold dishes (like the smoked salmon muffins and the yogurt sauce for the wraps.
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 40F until ready to eat or reheat
• Breakfast: The salmon English muffin can be served chilled, while the lemon ricotta breakfast cake can be warmed in the microwave.
• Lunch: Both proteins for the meals can be reheated in the microwave, while the lettuce wraps are served chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Salmon English Muffin: Add avocado and lemon juice just before serving. Use smoked turkey or chicken for a different protein option.
• Lemon Ricotta Breakfast Cake: Substitute ricotta with Greek yogurt for a creamier texture and higher protein.
• Chicken Meatballs: Shape and freeze meatballs ahead of time; cook from frozen in the Air Fryer when ready to serve. Use ground turkey or beef for different flavor profiles.
• Chicken: Use beans or tofu for a vegetarian option.
• Hoisin Pork Stir Fry: Use chicken or beef in place of pork for a different protein.
• Instant Pot Butter Chicken: Substitute cauliflower with roasted vegetables like zucchini or sweet potatoes.
• 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	Egg Stuffed Bell Peppers	Baked Harissa Chicken	Pistachio-crusted salmon with asparagus
Tues	Pomegranate Pistachio Granola	Hot and Sour Soup	Instant Pot Harissa Beef Stew
Wed	Egg Stuffed Bell Peppers	Baked Harissa Chicken	Pistachio-crusted salmon with asparagus
Thurs	Pomegranate Pistachio Granola	Hot and Sour Soup	Instant Pot 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

Preparation:

1. Preheat the oven to 400°F for the Baked Egg Stuffed Bell Peppers, Baked Harissa Chicken Tenderloins, and Pistachio-Crusted Salmon with Asparagus. This ensures the oven is at the right temperature when you’re ready to start baking.
2. Prepare the Instant Pot: Add the beef to the pot, followed by the chicken broth, harissa sauce, bay leaf, and salt. Then, top with the diced vegetables—including onions, garlic, baby carrots, turnips, and bell peppers. This will allow the beef stew to cook while you work on other dishes.

Cooking Phase 1: Oven Items

1. Once the oven reaches 400°F, place the bell peppers with eggs, chicken tenderloins with turnips, and salmon with asparagus onto separate sheet pans and bake them according to their respective times. These items can cook simultaneously in the oven, maximizing efficiency.

Cooking Phase 2: Stove Tasks (while Instant Pot and Oven are working)

1. Prepare the Hot and Sour Soup: While the oven and Instant Pot are working, heat oil in a soup pan on medium-high. Sauté the white onions, green onions, garlic, and mushrooms before adding the rest of the soup ingredients. Let the soup simmer while you move on to the next task.
2. Make the Pomegranate Pistachio Granola: In a separate sauté pan, heat oil and toast the rolled oats. Once slightly golden, add the honey and cinnamon, followed by the pomegranate seeds and pistachios. Stir everything together and let it cool while finishing the soup.

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: The egg stuffed peppers can be reheated in the microwave, while the granola can be served chilled.
• Lunch: Both meals can be reheated in the microwave.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Pistachio: You can substitute with your choice of nuts
• Harissa: You can substitute with sriracha or gochujang sauce
• Asparagus: Feel free to use your choice of vegetables such as broccoli
• Chicken: Replace with chicken breasts or chicken tenderloins for a leaner protein choice
• 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