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	Breakfast Potatoes and Eggs	Celery Chicken Salad Wrap	BBQ Beef Stuffed Potatoes
Tues	Peanut Butter and Banana Bar	Instant Pot Beef Soft Tacos	Celery Chicken Peanut Stir Fry
Wed	Breakfast Potatoes and Eggs	Celery Chicken Salad Wrap	BBQ Beef Stuffed Potatoes
Thurs	Peanut Butter and Banana Bar	Instant Pot Beef Soft Tacos	Celery Chicken Peanut 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

1. Preheat the oven to 425F. Start preparing the potatoes and start baking them in the oven.
2. Next, prepare the batter for the peanut butter bar. Place it in a greased baking dish and bake it in the oven.
3. Then, prepare the beef for the instant pot.
4. Meanwhile, boil the chicken breasts in a pot. After cooking, remove the chicken breasts from the pot and shred them with two forks. Let them cool before assembling the celery chicken salad.
5. Then, prepare the peanut chicken celery stir fry, and cook the breakfast potatoes and eggs.
6. After the instant pot, beef is finished cooking, carefully let the steam release and open the lid. Remove the beef from the pot and shred the beef with two forks.
7. Separate half of the beef for the stuffed baked potato and the other half for the beef soft tacos.
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: The fried eggs and potatoes and peanut butter bar can be reheated in the microwave
• Lunch: The celery chicken wrap can be served chilled while the beef for the soft tacos can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Bananas: If you don’t want your bananas to turn brown, wait to slice them before you
• Chicken Salad: You can also use pre-cooked rotisserie chicken so that you don’t need to boil the chicken
• Potato: You can also use sweet potato
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

Helpful Resources

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

	Breakfast	Lunch	Dinner
Mon	Yogurt with Strawberries	Baked Tilapia with Broccolini	Grilled Balsamic Steak with Sweet Potatoes
Tues	Bacon Egg Cups	Baked Balsamic Chicken Strawberry Salad	Tofu and Veggie Stir Fry
Wed	Yogurt with Strawberries	Baked Tilapia with Broccolini	Grilled Balsamic Steak with Sweet Potatoes
Thurs	Bacon Egg Cups	Baked Balsamic Chicken Strawberry Salad	Tofu and Veggie 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

1. First, preheat the oven and start preparing the ingredients for the recipes that require the oven. These recipes include the Bacon Egg Cups, Tilapia with Broccolini and Potatoes, Balsamic Chicken, and Sweet Potatoes.
2. Meanwhile, prepare the items that require the stove top such as the Grilled Balsamic Steak and Tofu Veggie Stir Fry.
3. Finally, assemble the yogurt recipe.
4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

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

Extra Flavors and Substitutions

• Sweet Potato: You can also use regular potato
• Bacon: Use your choice of bacon such as turkey bacon
• Salad Mix: Feel free to serve with sliced avocados as an extra serving of healthy fats
• 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	Sheet Pan Sausage and Veggies	Stir Fry Shrimp with Spaghetti Squash
Tues	Date and Walnut Granola	Baked Chicken Wings and Plantain Chips	Spaghetti Squash With Sausage and Peppers
Wed	Sweet Potato Egg Frittata	Sheet Pan Sausage and Veggies	Stir Fry Shrimp with Spaghetti Squash
Thurs	Date and Walnut Granola	Baked Chicken Wings and Plantain Chips	Spaghetti Squash With Sausage and Peppers

Set Your Pace

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

Meal Prep Run Down

1. First, preheat the oven and start preparing the ingredients for the recipes that require the oven. These recipes include the egg frittata, sheet pan sausage and veggies, chicken wings with plantain chips, and the spaghetti squash.
2. Meanwhile, prepare the items that require the stove top such as the date and walnut granola.
3. Once the spaghetti squash is cooked, let it cool before using a fork to shred the squash. Finally prepare the stir fry shrimp with the squash and the sausage and peppers with the squash.
4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

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

Extra Flavors and Substitutions

• Sweet Potato: You can also use regular potato
• Sausages: Use your choice of sausage such as chicken, pork, or turkey
• Spaghetti Squash: If you don’t have time to bake spaghetti squash, you can buy the frozen version or substitute with storebought, pre-cut zucchini noodles or butternut squash noodles
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

Helpful Resources

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

	Breakfast	Lunch	Dinner
Mon	Cilantro Egg Breakfast Tacos	Chicken Fajita Lettuce Wraps	Shrimp and Cauliflower Corn Bake
Tues	Apple Oatmeal Muffin	Black Bean and Corn Soft Tacos	Asian Skirt Steak with Bok Choy
Wed	Cilantro Egg Breakfast Tacos	Chicken Fajita Lettuce Wraps	Shrimp and Cauliflower Corn Bake
Thurs	Apple Oatmeal Muffin	Black Bean and Corn Soft Tacos	Asian Skirt Steak with Bok Choy

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 and start preparing the ingredients for the recipes that require the oven. This includes the apple oatmeal muffin bars, sheet pan chicken fajitas, sheet pan shrimp, and roasted bok choy.
2. Meanwhile, prepare the items that require the stove top such as the scrambled eggs, black bean and corn filling, and grilled skirt steak.
3. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave
• Lunch: If you are preparing these meals in advance, separate the chicken fajita fro the lettuce and separate the black bean corn filling from the soft tacos.
• Dinner: Both meals can be reheated in the microwave.

Extra Flavors and Substitutions

• Corn Tortilla: You can also use flour tortilla if you want to streamline your grocery list.
• Lunch Recipes: Enjoy these meals with sliced avocado for added healthy fats. You can also serve them with salsa for a low calorie sauce option.
• Skirt Steak: If you can’t find skirt steak, you can also use flank or sirlion as an alternative 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	Honey Oat Muffin with Blueberries	BBQ Chicken Flatbread	Pan-Seared Salmon
Tues	Polenta Pancakes	Roasted Red Pepper Sandwich	Instant Pot BBQ Chicken
Wed	Honey Oat Muffin with Blueberries	BBQ Chicken Flatbread	Pan-Seared Salmon
Thurs	Polenta Pancakes	Roasted Red Pepper Sandwich	Instant Pot BBQ Chicken

Set Your Pace

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

Meal Prep Run Down

1. First, prepare the chicken in the Instant Pot since this will take the longest to cook.
2. Next, prepare the honey oat muffin bars in the oven (or in the Air Fryer)
3. Then, prepare the red bell pepper and brussels sprouts in the Air Fryer. (Note: The recipe for the Instant Pot Shredded BBQ Chicken says to bake the broccoli and the corn in the oven while it cooks, however, you can use the Air Fryer instead. Just cook it at 360F for 8 minutes)
4. Meanwhile, start preparing the items that require the stovetop such as the pan-fried salmon with the polenta and the polenta pancakes.
5. Then, assemble all of the cold items such as the blueberries and salad ingredients.
6. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave, serve the blueberries chilled
• Lunch: f you are preparing these meals in advance, separate the bread for the sandwiches from the filling to prevent them from getting soggy. You can assemble the sandwiches the day you eat the meals
• Dinner: Both meals can be reheated in the microwave.

Extra Flavors and Substitutions

• Blueberries: You can use your choice of fruit to serve with breakfast.
• Flatbread: If you can’t find flatbread, you can use a hamburger bun or regular toasted bread.
• Brussels Sprouts: If you want to streamline your vegetables, you can also substitute with broccoli.
• Salmon: You can cook your choice of fish such as cod, halibut, or tilapia
• 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 Prosciutto	Salmon and Artichoke Pasta Salad	Baked Pine Nut Crusted Fish
Tues	Watermelon Sandwich	Pan-Fried Tofu with Spinach	Rosemary Chicken and Potatoes
Wed	Scrambled Eggs with Prosciutto	Salmon and Artichoke Pasta Salad	Baked Pine Nut Crusted Fish
Thurs	Watermelon Sandwich	Pan-Fried Tofu with Spinach	Rosemary 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

1. Pre-heat the oven to 400F. Meanwhile boil the pasta.
2. Next, prepare the items that require the oven such as the diced potatoes and bell peppers for breakfast, pine nut crusted tilapia, and the rosemary chicken with the potatoes and artichokes
3. Meanwhile, start preparing the items that require the stovetop such as the pan-fried tofu with sauteed spinach and tomato, and the scrambled eggs.
4. Then, assemble the items for the watermelon sandwich. After the pasta cooks, let it cool down and assemble the salmon and artichoke pasta salad
5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: The watermelon sandwich can be served chilled, while the scrambled eggs can be reheated in the microwave
• Lunch: The salmon pasta salad can be served chilled, while the tofu can be reheated in the microwave.
• Dinner: Both meals can be reheated in the microwave.

Extra Flavors and Substitutions

• Prosciutto: Feel free to use bacon or turkey bacon as a swap
• Pasta: You can use your choice of pasta.
• Spinach: Instead of spinach, you can also use 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	Yogurt with Balsamic Pears	Stuffed Primavera Chicken	Baked Orange Ginger Salmon
Tues	Savory Bread Pudding	Baked Crispy Chicken Tenders	Grilled Steak with Corn Medley
Wed	Yogurt with Balsamic Pears	Stuffed Primavera Chicken	Baked Orange Ginger Salmon
Thurs	Savory Bread Pudding	Baked Crispy Chicken Tenders	Grilled Steak with Corn Medley

Set Your Pace

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

Meal Prep Run Down

1. Pre-heat the oven to 400F.
2. Next, prepare the items that require the oven such as the savory bread pudding, primavera stuffed chicken breasts, oven-baked chicken tenders, salmon and snow peas, and roasted corn with potato hash. (Note: the recipe for the chicken tenders indicates baking it at 425F, however, to streamline the oven temperature for all of the other recipes, you can cook it at 400F. Just be sure to monitor the internal temperature of the chicken and make sure it reaches 165F)
3. Meanwhile, start preparing the items that require the stovetop such as the balsamic pears with almonds and the grilled balsamic steak.
4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: The yogurt can be served chilled, while the bread pudding can be reheated in the microwave
• Lunch: Both the stuffed chicken breast and tenders can be reheated in the oven while the salad and veggie sticks can be served chilled
• Dinner: Both meals can be reheated in the microwave.

Extra Flavors and Substitutions

• Yogurt: Feel free to use apples instead of pears and also toast any kind of nuts you have on hand
• Snow Peas: If you can’t find snow peas, you can use snap peas or any other non-starchy vegetable such as asparagus or green beans
• Steak: Instead of regular potatoes, you can also roast butternut squash or sweet potato.
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

Helpful Resources

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

	Breakfast	Lunch	Dinner
Mon	Cheese Omelette	Air Fryer Shrimp Kebabs	Air Fryer Sweet and Sour Wings
Tues	Peach Crisp	Celery Chicken Salad Wrap	Grilled Peach and Steak Salad
Wed	Cheese Omelette	Air Fryer Shrimp Kebabs	Air Fryer Sweet and Sour Wings
Thurs	Peach Crisp	Celery Chicken Salad Wrap	Grilled Peach and Steak Salad

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 require the Air Fryer such as the chicken wings and shrimp kebab.
2. Next, cook the grilled steak stove top grill.
3. Meanwhile, cook the cheese omelette and peach crisp on the stove.
4. Finally, assemble celery chicken salad wrap.
5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

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

Extra Flavors and Substitutions

• Omelette: Feel free to enjoy with sliced avocado for healthy fats
• Peach Crisp: Serve with yogurt for added protein
• Kebabs: Feel free to include other vegetables such as zucchini, squash, or mushrooms.
• Chicken Wings: Feel free to use chicken tenderloins for a leaner protein option
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

Helpful Resources

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

	Breakfast	Lunch	Dinner
Mon	French Toast Muffins	Mini Pesto Shrimp Pizzas	Grilled Cilantro Steak and Cauliflower
Tues	Sausage English Muffin	Chicken Pesto Wrap	Air Fryer Orange Glazed Chicken and Broccoli
Wed	French Toast Muffins	Mini Pesto Shrimp Pizzas	Grilled Cilantro Steak and Cauliflower
Thurs	Sausage English Muffin	Chicken Pesto Wrap	Air Fryer Orange Glazed Chicken and Broccoli

Set Your Pace

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

Meal Prep Run Down

1. Start by preparing the chicken thighs in the Air Fryer.
2. Next, cook the chicken tenderloins and the steak on the stove top grill.
3. Meanwhile, cook french toast muffins and the breakast sausage muffin in the oven.
4. Finally, assemble the mini shrimp pizzas.
5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

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

Extra Flavors and Substitutions

• Chicken Thighs: You can use chicken breasts or chicken tenderloins as a leaner option.
• Pesto: Feel free to use sun-dried tomato pesto as an option
• Sausage Patty: You can also use your choice of patty such as pork, beef, or turkey.
• Ground Meat: If you don’t like ground beef, you can use ground chicken or ground turkey as a leaner option.
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

Helpful Resources

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

	Breakfast	Lunch	Dinner
Mon	Asparagus and Tomato Egg Frittata	Air Fryer Beef Egg Rolls	Salmon Piccata and Asparagus
Tues	Baked Oats with Fruit	Air Fryer Apricot Chicken and Broccoli	Ground Beef Stir Fry
Wed	Asparagus and Tomato Egg Frittata	Air Fryer Beef Egg Rolls	Salmon Piccata and Asparagus
Thurs	Baked Oats with Fruit	Air Fryer Apricot Chicken and Broccoli	Ground Beef 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

1. Start by preparing the items that require the oven such as the egg frittata, baked oats, and salmon with asparagus.
2. Next, cook the apricot-glazed chicken in the Air Fryer.
3. Meanwhile, cook the ground beef recipes on the stovetop. Set aside some of the ground beef for the eggrolls.
4. Finally, assemble the eggrolls and cook them in the Air Fryer.
5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

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

Extra Flavors and Substitutions

• Asparagus: You can use broccolini as a substitute.
• Baked Oats: Feel free to use your choice of fruit toppings.
• Salmon: You can also use your choice of fish such as cod or halibut.
• Chicken Feel free to use your choice cut of chicken such as chicken breasts or chicken tenderloins.
• Ground Meat: If you don’t like ground beef, you can use ground chicken or ground turkey as a leaner option.
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

Helpful Resources