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

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 and measure ingredients for all recipes. Chop vegetables, fruits, and herbs. Preheat the oven to 400°F and prep the air fryer to 360°F.
2. Marinate proteins: Marinate the steak, chicken breasts, and chicken thighs for at least 10 minutes.
3. Prepare equipment: Grease the baking dish for the muffin bars. Set up the Instant Pot for the pork carnitas.

Cooking Phase 1: Long-Cooking Items

1. Instant Pot Pork Carnitas: Place pork shoulder and ingredients in the Instant Pot. Set it to cook for 45 minutes.
2. Air Fryer Chicken Thighs and Broccoli: Start the air fryer with the marinated chicken thighs.
3. Cranberry Oatmeal Muffin Bars: Mix up the batter while the chicken is in the air fryer and bake it in the oven.

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

1. Cook the scrambled eggs for the breakfast carnitas.
2. Grill the steak and chicken for the lunch salads.

Final Steps:

1. While the hot items finish cooking, prepare the salsas.
2. Storage: When cooking is finished, 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: The breakfast potatoes can be reheated in the microwave.
• Lunch: Both proteins for the salads can be reheated in the microwave. Serve the salads and salsa chilled.
• Dinner: Both dishes can be reheated in the microwave

Extra Flavors and Substitutions

• Pork: You can substitute with chicken if you don’t prefer to eat pork
• Cranberry: Feel free to use your choice of fruit such as raisins or blueberries
• 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

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 Potatoes with Taco Meat	Chili Rubbed Cod with Grapefruit Slaw	Ground Beef Cabbage Stir Fry
Tues	Air Fryer Honey Grapefruit	Beef Zucchini Nachos	Air Fryer Sweet and Sour Chicken Wings
Wed	Breakfast Potatoes with Taco Meat	Chili Rubbed Cod with Grapefruit Slaw	Ground Beef Cabbage Stir Fry
Thurs	Air Fryer Honey Grapefruit	Beef Zucchini Nachos	Air Fryer Sweet and Sour Chicken Wings

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. Wash and Chop all Vegetables: Slice Potatoes and Zucchini. Dice onions and bell peppers. Shred Cabbage. Peel and segment Grapefruit
2. Season proteins: Marinate the chicken wings, season the ground beef, and season and dredge the cod filets.
3. Preheat the oven for the zucchini nachos and prep the Air Fryer for the chicken wings and grapefruit.

Cooking Phase 1: Oven and Air Fryer Tasks

1. Start cooking the grapefruit in the Air Fryer.
2. After the grapefruit cooks, set it aside and cook the chicken wings in the Air Fryer.
3. Place zucchini slices in the oven.

Cooking Phase 2: Stove Tasks (while oven and Air Fryer work)

1. Cook the breakfast potatoes, along with the onions and bell peppers.
2. Taco Meat: cook the taco meat for the zucchini nachos and breakfast potatoes all together, then portion out the servings for each recipe.
3. Next, cook the ground beef stir fry.
4. Then, prepare the sweet and sour sauce for the Air Fryer Chicken Wings.
5. Finally, sear and cook the cod filets.

Final Steps:

1. While the hot items finish cooking, prepare the grapefruit slaw.
2. Storage: When cooking is finished, 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: The breakfast potatoes can be reheated in the microwave, while the grapefruit can be served chilled.
• Lunch: Both items can be reheated in the microwave. Serve the grapefruit slaw chilled.
• Dinner: Both dishes can be reheated in the microwave

Extra Flavors and Substitutions

• Potatoes: You can substitute with sweet potatoes
• Cod: Feel free to use your choice of fish such as tilapia
• Zucchini: You can also use yellow squash
• Ground Beef: Substitute with your choice of ground meat such as ground turkey or ground chicken.
• 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

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

	Breakfast	Lunch	Dinner
Mon	Asparagus and Tomato Egg Frittata	Meatloaf Patties with Green Beans	Salmon Piccata with Asparagus
Tues	Chia Pudding with Berries	One Pot Chicken Marinara Stew	Roasted Balsamic Chicken and Zucchini
Wed	Asparagus and Tomato Egg Frittata	Meatloaf Patties with Green Beans	Salmon Piccata with Asparagus
Thurs	Chia Pudding with Berries	One Pot Chicken Marinara Stew	Roasted Balsamic Chicken and Zucchini

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 ovens: Set to 400°F (for Asparagus and Tomato Egg Frittata, Beef Meatloaf Patties, Salmon Piccata with Asparagus, and Roasted Balsamic Chicken with Zucchini) 
2. Egg Frittata: Chop the asparagus into 1-inch pieces, slice the tomatoes, whisk the eggs in a bowl, then add the asparagus, tomatoes, and cheese, mixing well before greasing a baking dish with olive oil and pouring in the egg mixture to set aside for baking once the oven is preheated.
3. Meatloaf Patties: In a mixing bowl, combine the tomato sauce, brown sugar, red onions, half of the paprika, half of the garlic powder, and half of the salt. Shape your beef meatloaf patties and place them on a sheet pan. Set aside for now.
4. Balsamic Chicken: Slice the zucchini into 1/4-inch half coins and halve the cherry tomatoes, then season the chicken with thyme, garlic powder, salt, and olive oil, and place it in a baking dish.
5. Salmon Piccata: Place the salmon and asparagus on a sheet pan and evenly pour the sauce over the salmon and asparagus.

Cooking Phase 1: Oven Tasks

1. Place the beef patties with green beans in the preheated oven along with the Asparagus and Tomato Egg Frittata, Salmon Piccata with Asparagus, and Roasted Balsamic Chicken. Be sure to set a timer as the frittata and salmon will cook faster.
2. After 30 minutes, use a brush to baste the chicken with balsamic glaze, then top with zucchini, cherry tomatoes, and minced garlic. Season with salt and place back in the oven for 15 more minutes.

Cooking Phase 2: Stove Tasks

1. While oven items are baking, prepare the Chicken Marinara Stew on the stovetop.
2. In a soup pot, sauté the red onions in oil until softened. Add the chicken breasts and sauté until golden brown (about 3-5 minutes).
3. Add the marinara sauce and water to the pot, stirring to combine. Add the sweet potato cubes and bring the liquid to a boil. Once boiling, reduce the heat to low-medium and cover the pot. Let it simmer for about 20 minutes.

Final Steps:

1. While the hot items finish cooking, prepare the chia pudding. In a jar, pour in the coconut milk, then add the chia seeds and sweetener. Stir until the chia seeds are no longer clumpy.Add the mixed berries and cover. Place it in the fridge for 1-2 hours (or overnight if you prefer).
2. Storage: When cooking is finished, 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: The Egg Frittata can be reheated in the microwave or oven, while the Chia Pudding can be served chilled.
• Lunch: Both items can be reheated in the microwave.
• Dinner: Both dishes can be reheated in the microwave

Extra Flavors and Substitutions

• Egg Frittata: Enjoy with sliced avocado for extra healthy fats
• Chia Pudding: Mix in your choice of fruit.
• Chicken Marinara Stew: Use your choice of greens such as spinach, collard greens, or swiss chard.
• Meatloaf: Substitute with your choice of ground meat such as ground turkey or ground chicken.
• Salmon: You can choose your choice of fish such as cod, tilapia, or even shrimp
• 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

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

	Breakfast	Lunch	Dinner
Mon	Sausage Egg Muffins	Cajun Sausage Stew	Pineapple BBQ Chicken and Coconut Cauliflower Rice
Tues	Oven Baked Pineapple Carrot Muffins Bars	One Pot Chicken Meatball and Kale Soup	Cauliflower Sausage Pizza
Wed	Sausage Egg Muffins	Cajun Sausage Stew	Pineapple BBQ Chicken and Coconut Cauliflower Rice
Thurs	Oven Baked Pineapple Carrot Muffins Bars	One Pot Chicken Meatball and Kale Soup	Cauliflower Sausage Pizza

Set Your Pace

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

Meal Prep Run Down

Preparation:

1. Preheat ovens: Set to 400°F (for egg muffins, pineapple muffin bar, BBQ chicken, and pizza) 
2. Chop ingredients: Dice vegetables (split for all recipes). Prep cauliflower steaks, saving extra florets. Chop cilantro.
3. Mix batters and meatballs: Whisk the pineapple carrot muffin batter. Combine the sausage-egg mixture. Mix and roll the chicken meatballs into 2-inch balls.

Cooking Phase 1: Oven Tasks

1. Bake egg muffins and pineapple muffin bars at for 15 minutes. While baking, grease the BBQ chicken dish and prep it with sauce, pineapple, and onions. Assemble the cauliflower steaks.
2. Remove the sausage egg muffins and pineapple muffin bars and bake the BBQ chicken (20 minutes) and cauliflower steaks (25 minutes).

Cooking Phase 2: Stove Tasks

1. Start Cajun stew: Sauté onion, celery, and carrots; add garlic, sausage, and remaining ingredients. Simmer.
2. Start chicken meatball soup: Sauté veggies, add broth and meatballs, bring to a boil, then simmer. Stir in kale before serving.
3. Cook cauliflower rice: Sauté with oil, coconut milk, and seasonings until tender.

Final Steps:

1. Finish baking: Flip BBQ chicken for final 5 minutes. Top cauliflower steaks with sauce, cheese, and sausage, and bake another 5-10 minutes.
2. Serve: Plate sausage egg muffins with strawberries, BBQ chicken with cauliflower rice (garnish with cilantro), Cajun stew, chicken meatball soup, and muffin bars.
3. Storage: When cooking is finished, 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 items can be reheated in the microwave. Use silicone muffin liners for the egg muffins for easy release and cleanup. Let the pineapple muffin bars cool completely before slicing to prevent crumbling.
• Lunch: Both items can be reheated in the microwave.
• Dinner: Both dishes can be reheated in the microwave

Extra Flavors and Substitutions

• Egg muffins: Substitute chicken sausage with turkey sausage, ham, or a plant-based sausage for variety.
• Pineapple Muffin Bars: Mix in raisins, walnuts, or shredded coconut for added texture and flavor.
• Cajun Stew: Use shrimp, chicken, or tofu instead of sausage. Replace okra with green beans or zucchini if preferred.
• Chicken Meatball Soup: Substitute baby kale with spinach or Swiss chard. Use turkey or beef for the meatballs.
• Pineapple BBQ Chicken: Garnish with toasted coconut or sliced green onions for extra flavor.
• Cauliflower Pizza: Replace sausage with pepperoni, mushrooms, or roasted chickpeas for a vegetarian 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	Asparagus & Tomato Egg Frittata	Smoked Salmon and Avocado English Muffin	Chicken Enchilada Stuffed Peppers
Tues	Lemon Ricotta Breakfast Cake	Grilled Cherry Chipotle Chicken Lettuce Wraps	Cherry Chipotle Beef Chili
Wed	Asparagus & Tomato Egg Frittata	Smoked Salmon and Avocado English Muffin	Chicken Enchilada Stuffed Peppers
Thurs	Lemon Ricotta Breakfast Cake	Grilled Cherry Chipotle Chicken Lettuce Wraps	Cherry Chipotle Beef Chili

Set Your Pace

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

Meal Prep Run Down

1. Start by Preheating the Oven: Get the oven going and prep all the oven-based dishes. This includes the Egg Frittata, Breakfast Cake, Chicken Enchilada Stuffed Peppers, and Corn for the Chicken Salad. Organize your ingredients and get everything ready for baking!
2. Bake Your Oven Dishes: Once prepped, pop these items into the oven and let them cook while you focus on the stovetop tasks.
3. Simmer the Beef Chili: On the stovetop, whip up a hearty pot of beef chili. Let it simmer and develop its rich flavors as you move on to the next step.
4. Grill the Chicken: While the chili is cooking, fire up another burner and grill the chicken. This will give it that perfect charred flavor to elevate your meals.
5. Assemble the Salmon English Muffins: Lastly, put together the salmon English muffins. Pro tip: Keep the components separate until you’re ready to eat to maintain the muffin’s crispness and prevent the avocado from browning.
6. When cooking is finished, 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 items can be reheated in the microwave.
• Lunch: Serve the salmon English muffin chilled. The grilled chicken and roasted corn can be reheated in the microwave, while the salad ingredients can be served chilled
• Dinner: Both dishes can be reheated in the microwave

Extra Flavors and Substitutions

• Egg frittata: Feel free to use whatever vegetables you have on hand. For example, instead of asparagus, you can use spinach.
• English muffin: You can swap this with a bagel or toast.
• Ground Beef: You can use your choice of ground meat such as chicken or turkey
• 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	Air Fryer Grapefruit and Yogurt	Mini Pesto Shrimp Pizzas	Baked Balsamic Chicken
Tues	Sausage Cornbread Muffins	Sausage and Squash Arugula Salad	Instant Pot Basil Beef Stew
Wed	Air Fryer Grapefruit and Yogurt	Mini Pesto Shrimp Pizzas	Baked Balsamic Chicken
Thurs	Sausage Cornbread Muffins	Sausage and Squash Arugula Salad	Instant Pot Basil 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

1. First, prepare the Basil Beef Stew in the Instant Pot since this will take the longest to cook.
2. Next, preheat the oven and start assembling the recipes that require the oven such as the Sausage Cornbread Muffins, Sausage and Squash for the Arugula Salad, and the Balsamic Chicken with Zucchini and tomatoes.
3. While those items are cooking in the oven, pop the grapefruit halves in the Air Fryer.
4. Finally, assemble the Shrimp Pesto Mini Pizzas.
5. When cooking is finished, 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: The grapefruit can be served chilled, while the sausage cornbread muffin can be warmed up in the microwave.
• Lunch: Both dishes can be served chilled. However, you can also warm the shrimp mini pizzas in a toaster oven and reheat the sausage and squash in the microwave.
• Dinner: Both dishes can be reheated in the microwave

Extra Flavors and Substitutions

• Grapefruit: Feel free to use your choice of nuts for toppings.
• Sausage: You can use your choice of sausage and also switch out the butternut squash with sweet potatoes.
• Shrimp Pizzas: If you don’t have English muffins, you can serve this on a bagel, sliced bread, or even on a tortilla
• 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 Muffins	Celery Chicken Salad	Balsamic Steak Bites
Tues	Cranberry Muffins	Celery Chicken Salad	Balsamic Steak Bites

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

Since it’s Thanksgiving week, we are doing a short prep since I know we have lots to prep for the big holiday gatherings. However, here are some meal prep recipes for earlier in the week. Have a great Thanksgiving break!

1. First prepare the cranberry muffins in the oven.
2. Next, prepare the balsamic steak bites on the stove top.
3. Finally, prepare the celery chicken salad wraps.
4. When cooking is finished, 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: The muffin can be warmed up in the microwave.
• Lunch: The chicken salad can be served chilled.
• Dinner: This dish can be reheated in the microwave

Extra Flavors and Substitutions

• Muffin: Feel free to use enjoy with a side of Greek yogurt for added protein.
• Chicken Wrap: You can use lettuce wraps or even regular sandwich bread
• Steak: Use your choice of steak cut
• 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	Quinoa and Kale Salad	Baked Lemon Tilapia with Broccolini
Tues	Honey Oat Muffins	Chicken and Vegetable Soup	Tomato Alfredo Baked Chicken with Asparagus
Wed	Chia Pudding	Quinoa and Kale Salad	Baked Lemon Tilapia with Broccolini
Thurs	Honey Oat Muffins	Chicken and Vegetable Soup	Tomato Alfredo Baked Chicken with Asparagus

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. Start by cooking the barley and quinoa on the stovetop. While that’s cooking, preheat the oven.
2. Next, prepare the oven-baked recipes, including tilapia with broccolini, roasted chicken with asparagus, and honey oat muffin bars, and place them in the oven to bake.
3. While these are baking, make the chicken and vegetable soup on the stovetop.
4. Finally, prepare the chia pudding.
5. When cooking is finished, 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: The chia pudding can be served chilled, while the muffin can be warmed up in the oven.
• Lunch: The Quinoa salad can be serve the salad chilled, while the soup can be reheated in the microwave.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Chia Pudding: Feel free to use other toppings for your choice of fruit and nuts
• Honey Oat Muffin: Enjoy with a side of Greek yogurt for added protein
• Tilapia: You can use your choice of white fish
• Chicken: Use your choice of chicken such as chicken breasts or chicken 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	Sweet Potato Egg Frittata	Balsamic Glazed Pork Chops	Beef Tomatillo Stew
Tues	Persimmon Muffins	Chicken Enchilada Stuffed Peppers	Moroccan Inspired Chicken and couscous
Wed	Sweet Potato Egg Frittata	Balsamic Glazed Pork Chops	Beef Tomatillo Stew
Thurs	Persimmon Muffins	Chicken Enchilada Stuffed Peppers	Moroccan Inspired Chicken and couscous

Set Your Pace

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

Meal Prep Run Down

1. Start by preparing the recipes that need the oven, like the persimmon muffins, stuffed chicken enchilada peppers, and egg frittata. Place them in the oven to begin baking.
2. While those are baking, cook the beef and tomatillo stew on the stovetop. As the stew simmers, pan-fry the pork chops and sauté the persimmons.
3. Finally, make the Moroccan chicken and couscous.
4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.
5. When cooking is finished, 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

• Egg Frittata: Instead of sweet potatoes, you can use regular potatoes or any choice of veggies. To keep it low-carb or keto-friendly, use sausage or non-starchy veggies such as bell peppers and broccoli
• Persimmons: If you can’t find persimmons, blend together 1/4 cup of carrots and 1 cup of applesauce as a replacement for the muffins. You can also use apples, pears, or plums as a substitute for the pork chops
• Ground Beef: You can also use ground turkey or ground chicken
• Enchilada sauce: You can also use tomato sauce seasoned with paprika and chili powder
• 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 Roll Ups	Salmon Stuffed Avocado	Rosemary Baked Chicken with Artichokes and Potatoes
Tues	Apple Oatmeal Bars	One Pot Turkey Toscana Soup	Spiced Pork Lion with Butternut Squash
Wed	Breakfast Deli Roll Ups	Salmon Stuffed Avocado	Rosemary Baked Chicken with Artichokes and Potatoes
Thurs	Apple Oatmeal Bars	One Pot Turkey Toscana Soup	Spiced Pork Lion with Butternut 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 up, crank that oven to 400°F! Prep the goodies that need some oven love, like Rosemary Baked Chicken with Artichokes and Potatoes, the cozy butternut squash for the pork loin, and the sweet apple muffin bars. Pop them in, and let the baking magic begin!
2. While those are cooking, grab the pork loin and let it soak up some tasty marinade. Give it a quick sear on the stovetop to lock in those flavors, then slide it into the oven to finish up.
3. Now, let’s get that turkey soup bubbling! Start it on the stovetop and let it simmer away, filling the kitchen with a savory aroma.
4. Next, whip up some fluffy scrambled eggs and roll up those deli wraps for breakfast on the go.
5. Finally, prep all the fresh ingredients for a delicious salmon salad.
6. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.
7. When cooking is finished, 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: Serve the salmon salad chilled. The soup can be reheated in the microwave.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Deli Meat: Pick your favorite cut—anything goes!
• Apple: Not an apple fan? Try pears or any fruit you like.
• Pork: Not in the mood for pork? Chicken breasts or tenderloins work great, too!
• Canned Salmon: Canned tuna makes a perfect substitute here.
• Avocado: You can wait to slice the avocado until you are ready to eat the meal. Set the salmon salad aside until you are ready to stuff the avocado.
• 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