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	Egg Stuffed Bell peppers	Baked Harissa Chicken Tenders	Pistachio Crusted Salmon
Tues	Pomegranate Pistachio Granola	Hot and Sour Soup	Instant Pot Harissa Beef Stew
Wed	Egg Stuffed Bell peppers	Baked Harissa Chicken Tenders	Pistachio Crusted Salmon
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

1. Start by getting the Harissa Beef Stew going in the Instant Pot.
2. Next, pop all the oven-friendly dishes in: think Egg-Stuffed Bell Peppers, Harissa Chicken, and Salmon with Asparagus. Let the oven do its magic while you’re working on other things.
3. Now, for a little stovetop action! Whip up the Hot and Sour Soup and toast that Pistachio Granola to perfection. By the end, you’ll have a meal-prep feast ready in no time!
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
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Chicken: For chicken, pick your favorite cut! Boneless thighs bring that juicy tenderness, while chicken breasts keep it lean and light.
• Salmon: For fish, it’s all about flavor—try cod or halibut, or any flaky fish you love!
• Asparagus: Asparagus is awesome, but if you’re craving something different, broccolini or green beans are perfect swaps. Keep it fresh and have fun experimenting!
• 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 Potato Hash	Sheet Pan Shrimp	Stuffed Poblano Peppers
Tues	Baked Apple with Ricotta	Ground Beef Cabbage Stir Fry	Cauliflower Sausage Pizza
Wed	Sausage and Potato Hash	Sheet Pan Shrimp	Stuffed Poblano Peppers
Thurs	Baked Apple with Ricotta	Ground Beef Cabbage Stir Fry	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

1. First, prepare all the items that can go in the oven such as the breakfast recipes, the shrimp recipe, and the cauliflower pizza.
2. Meanwhile, start preparing the stuffed poblano peppers.
3. Then, cook the cabbage and beef stir fry.
4. After you cook the stir fry, start assembling the cabbage rolls and bake them in the oven.
5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.
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 meals can be reheated in the microwave
• Lunch: Both meals can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sausage: You can use your choice of sausage. You can also use sweet potatoes in place of regular potatoes
• Apples: Feel free to use pears, peaches, or plums instead of apples
• Ground Beef: You can also use any other kind of ground meat such as ground chicken or ground 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	Scrambled Eggs with Pork Carnitas	Grilled Ginger Lime Chicken Salad	Instant Pot Pork Carnitas Tostadas
Tues	Cranberry Oatmeal Muffin Bars	Chili Steak Salad with Orange Salsa	Air Fryer Soy Orange Chicken with Broccoli
Wed	Scrambled Eggs with Pork Carnitas	Grilled Ginger Lime Chicken Salad	Instant Pot Pork Carnitas Tostadas
Thurs	Cranberry Oatmeal Muffin Bars	Chili Steak Salad with Orange Salsa	Air Fryer Soy Orange Chicken with Broccoli

Set Your Pace

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

Meal Prep Run Down

1. First, prepare the pork carnitas in the Instant Pot because this recipe will take the longest to cook. Note: Once it is cooked, set aside a portion for the scrambled eggs.
2. Next, mix together the marinade for the Air Fryer chicken and start cooking it in the Air Fryer.
3. Preheat the oven to 400F and prepare the batter for the cranberry muffins. Then, place them in the oven to bake.
4. Next, marinate the ginger lime chicken and the orange chili steak. Start grilling both of them until they get a good char on the outside and are fully cooked. Note: You can also transfer them to a sheet pan and finish baking them in the oven until they reach the appropriate internal cook temperature. This is a good method to free up your hands to do other things in the kitchen instead of having to watch the proteins cook over the stovetop.
5. Lastly, prepare the scrambled eggs.
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 meals can be reheated in the microwave
• Lunch: The salads can be served chilled or you can warm up the chicken/steak in the microwave
• Dinner: The pork carnitas can be reheated in the microwave, serve the salad ingredients and pico de gallo chilled. The Air Fryer chicken and broccoli can be reheated in the microwave

Extra Flavors and Substitutions

• Eggs: You can cook your eggs sunny side up and also serve the breakfast meal with avocado slices
• Salads: Feel free to top off the salads with tortilla strips
• Carnitas: If you can’t find tostada shells, you can use regular crispy taco shells
• Chicken: If you prefer leaner meat, you can also Air Fry chicken breasts or chicken tenderloins instead of thighs
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

Helpful Resources

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

	Breakfast	Lunch	Dinner
Mon	Turkey Sausage Egg Scramble	Deli Cheese Steak Sandwich	Turkey Toscana Soup
Tues	Peanut Butter and Apple Quesadillas	Air Fryer Turkey Taquitos	Beef Cabbage Stew
Wed	Turkey Sausage Egg Scramble	Deli Cheese Steak Sandwich	Turkey Toscana Soup
Thurs	Peanut Butter and Apple Quesadillas	Air Fryer Turkey Taquitos	Beef Cabbage 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 beef stew on the stovetop because this recipe will take the longest to cook.
2. Next, prepare the turkey toscana soup on the stovetop and let it simmer.
3. Meanwhile, saute the bell peppers for the beef deli sandwich and prepare the turkey scrambled eggs.
4. While those recipes are cooking, you can start preparing the turkey taquitos in the Air Fryer and the apple quesadillas on the stovetop.
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: The soup can be reheated in the microwave. You can eat the sandwich and salad items chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Avocado and Apple: Only slice these ingredients when you are ready to eat them with the meal, otherwise they will brown too early
• Turkey Deli Meat: You can also use your choice of deli meat such as sliced ham or sliced rotisserie chicken
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

Helpful Resources

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	Baked Sausage and Potato Hash	Pineapple BBQ Chicken
Tues	Peach Granola Muffin Bar	Crispy Chicken Salad	Instant Pot Beef Teriyaki
Wed	Bacon and Cheese English Muffin	Baked Sausage and Potato Hash	Pineapple BBQ Chicken
Thurs	Peach Granola Muffin Bar	Crispy Chicken Salad	Instant Pot Beef Teriyaki

Set Your Pace

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

Meal Prep Run Down

1. First, prepare the beef curry in the Instant Pot because this recipe will take the longest to cook.
2. Next, prepare the sliced sausage with diced potatoes, and pineapple BBQ chicken and place them in the oven.
3. Meanwhile, mix together the batter for the peach muffin batter. Then, place it in the oven.
4. While those recipes are cooking, start cooking the cauliflower rice for the pineapple BBQ chicken.
5. Then, you can bread the chicken for the salad with the panko breadcrumbs and pan fry it on the stovetop.
6. Lastly, prep the breakfast English muffin.
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: The english muffin and peach muffin can be reheated in the microwave
• Lunch: Both can be reheated in the microwave however, serve the salad ingredients chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• English Muffin: Add slices of avocado for some creaminess and added healthy fats
• Peaches: You can also use apples or pears for this recipe
• 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 Egg Burritos	Citrus Ginger Salmon Salad	Sauteed Pesto Chicken with Artichokes and Bell Peppers
Tues	Yogurt with Strawberries	Chicken Pesto Wraps	Balsamic Steak Bites and Brussels Sprouts
Wed	Breakfast Egg Burritos	Citrus Ginger Salmon Salad	Sauteed Pesto Chicken with Artichokes and Bell Peppers
Thurs	Yogurt with Strawberries	Chicken Pesto Wraps	Balsamic Steak Bites and Brussels Sprouts

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, preheat the oven to 400F and start preparing the items that require the oven such as the salmon, beets, and brussels sprouts. Place them in the oven to bake.
2. Next, cook the items that require the stove top such as the pesto chicken with artichokes and bell peppers, pesto chicken for the wraps, balsamic steak bites, and the scrambled eggs.
3. Finally prepare the yogurt recipe.
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 egg burritos can be reheated in the microwave, serve the yogurt chilled.
• Lunch: These meals can be served chilled or you can reheat the salmon protein and the chicken pesto wrap if you prefer it warm
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Strawberries: You can substitute with raspberries
• Chicken Tenderloins: You can also use chicken breasts or boneless chicken thighs
• Steak: Choose your choice cut of steak
• Beets: If you can’t find beets, you can substitute it with rutabaga, parsnips, or butternut squash
• 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	Baked Balsamic Chicken	Sausage Pumpkin Pasta
Tues	Pumpkin Muffins	One Pot Mexican Chicken Soup	Stuffed Acorn Squash with Beef Marinara
Wed	Sausage Egg Muffins	Baked Balsamic Chicken	Sausage Pumpkin Pasta
Thurs	Pumpkin Muffins	One Pot Mexican Chicken Soup	Stuffed Acorn Squash with Beef 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

1. Preheat the oven to 400F.
2. First, prepare the acorn squash and the balsamic chicken on sheet pans and start baking them in the oven.
3. Next, mix together the egg mixture for the sausage egg muffins and the batter for the pumpkin muffins. Scoop the egg mixture and muffin batter into the muffin tins. Place them in the oven to bake.
4. Afterward, start preparing the items that require the stovetop. Boil the pasta and start cooking the chicken soup.
5. While the chicken soup is simmering, start preparing the meat sauce for the acorn squash.
6. By this time, the pasta should be finished boiling and you can start preparing the chicken sausage pasta.
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 oven.
• Lunch: The chicken soup can be reheated in the microwave, while the balsamic chicken salad can be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Strawberries: You can substitute with raspberries
• Chicken Breasts: You can also use chicken tenderloins or boneless chicken thighs
• Chicken Sausage: You can also use your choice of sausage for the pasta, such as pork or turkey
• Spinach: You can also use baby kale
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

Helpful Resources

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

	Breakfast	Lunch	Dinner
Mon	Sweet Potato Pancakes	Grilled Honey Dijon Chicken Kale Salad	Lemon Pepper Tilapia with Broccolini and Barley
Tues	Cheese Omelette	Instant Pot Chopped Beef Sliders	One Pot Chicken Marinara with Kale and Sweet Potato
Wed	Sweet Potato Pancakes	Grilled Honey Dijon Chicken Kale Salad	Lemon Pepper Tilapia with Broccolini and Barley
Thurs	Cheese Omelette	Instant Pot Chopped Beef Sliders	One Pot Chicken Marinara with Kale and Sweet Potato

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. Preheat the oven to 400F.
2. First, prepare the barley on the stovetop.
3. Next, microwave one of the sweet potatoes.
4. Afterward, start cooking the chuck roast in the Instant Pot since this will take the longest to cook.
5. Meanwhile, start preparing the tilapia, broccolini, and diced sweet potato. Place them on sheet pans and bake them in the oven.
6. Then, start cooking the chicken marinara on the stovetop and grill the chicken tenderloins.
7. Lastly, prepare the omelette and pancakes on the stovetop.
8. 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 oven. The blueberries can be served chilled
• Lunch: The chicken and beef can be reheated in the microwave, while the kale salad and coleslaw can be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Blueberries: You can substitute with raspberries
• Chicken Tenderloins: You can also use chicken breasts
• Broccolini: You can also use regular broccoli
• Kale: You can also use baby spinach
• 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	Basil Beef Lettuce Wraps	Baked Honey Soy Salmon
Tues	Sauteed Peach Crisp	Cherry Chipotle Chicken Lettuce Wraps	Beef Zucchini Nachos
Wed	Breakfast Sausage Cornbread	Basil Beef Lettuce Wraps	Baked Honey Soy Salmon
Thurs	Sauteed Peach Crisp	Cherry Chipotle Chicken Lettuce Wraps	Beef Zucchini Nachos

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. Preheat the oven and start preparing the recipes that require the oven such as as the: sausage cornbread, baked salmon with bok choy and butternut squash, and zucchini.
2. Meanwhile, prepare the recipes that require the stovetop such as ground beef, peach crisp, and grilled chicken.
3. 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: The protein can be reheated in the microwave. Serve the lettuce wraps and vegetables chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sausage Cornbread: Feel free to enjoy it with sliced avocado
• Peach Crisp: Enjoy with a dollop of greek yogurt
• Ground beef: You can also use ground chicken or ground turkey for a leaner protein option
• Zucchini: You can also substitute with yellow squash
• 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	Avocado Egg Sandwich	Baked Chicken Wings and Plantain Chips	Linguini with Clams
Tues	Baked Apple with Ricotta and Walnuts	Cheeseburger Quesadillas	Instant Pot Cuban Pork with Mashed Plantains
Wed	Avocado Egg Sandwich	Baked Chicken Wings and Plantain Chips	Linguini with Clams
Thurs	Baked Apple with Ricotta and Walnuts	Cheeseburger Quesadillas	Instant Pot Cuban Pork with Mashed Plantains

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. Preheat the oven to 425F.
2. Start preparing the Cuban pork in the Instant Pot since this will take the longest to cook.
3. Meanwhile, boil the plantains (for the mashed plantain recipe) and the linguini pasta.
4. Next, season the chicken wings and sliced plantain chips and start baking them in the oven.
5. Then, prepare the apples and bake them in the oven.
6. After the pasta finishes cooking, prepare the linguini pasta with clams. After the plantains finish boiling, prepare the mashed plantains.
7. Then, prepare the hamburger quesadillas.
8. Finally, prepare the breakfast sandwich.
9. 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 oven. Serve the ricotta chilled. Note: You may want to wait to spread the avocado on the bread slices until you are ready to eat the meal, otherwise the avocado may brown too early
• Lunch: Both meals can be reheated in the microwave, serve the vegetable condiments and guacamole chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Berries: Feel free to swap out with your choice of fruit
• Plantains: If you can’t find plantains you can use sweet potato in place of the plantains
• Pork: You can also use chicken breasts if you don’t want to eat pork
• Clams: If you can’t find clams, you can use frozen mussels or frozen shrimp
• 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