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	Sweet Potato Egg Frittata	Air Fryer Shrimp Kebabs	Sheet Pan Sausage with Roasted Veggies
Tues	Air Fryer Honey Grapefruit	Grilled Hawaiian Chicken Salad	Ground Beef and Broccoli Stir Fry
Wed	Sweet Potato Egg Frittata	Air Fryer Shrimp Kebabs	Sheet Pan Sausage with Roasted Veggies
Thurs	Air Fryer Honey Grapefruit	Grilled Hawaiian Chicken Salad	Ground Beef and Broccoli 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 sweet potato egg frittata and sheet pan sausage with veggies.
2. Next, prepare the grapefruit in the Air Fryer. Once that cooks, prepare the shrimp kebabs and cook them in the Air Fryer.
3. Meanwhile, cook the grilled chicken with pineapple on the stove top, followed by the ground beef stir fry.
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, serve the yogurt chilled.
• Lunch: The shrimp kebabs, grilled chicken, and pineapple can be reheated in the microwave. Serve the salad ingredients chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sweet Potato: You can use regular potato or butternut squash as an alternative.
• 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

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

	Breakfast	Lunch	Dinner
Mon	Spinach Egg Quesadilla	Citrus Shrimp Quinoa Spinach Salad	Cashew Chicken and Eggplant Stir Fry
Tues	Cinnamon Toast Crunch Quinoa	Steak Wrap with Air Fryer Eggplant Fries	Chicken Quinoa Fried Rice
Wed	Spinach Egg Quesadilla	Citrus Shrimp Quinoa Spinach Salad	Cashew Chicken and Eggplant Stir Fry
Thurs	Cinnamon Toast Crunch Quinoa	Steak Wrap with Air Fryer Eggplant Fries	Chicken Quinoa Fried Rice

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 giving your steak a generous seasoning and grill it up on the grill pan until it’s perfectly done.
2. While the steak is sizzling, get your eggplant fries ready and pop them into the Air Fryer for a crispy treat.
3. Next, it’s time to whip up a delicious chicken and eggplant stir-fry on the stovetop.
4. Meanwhile, cook up a flavorful batch of chicken quinoa fried rice.
5. Now, onto breakfast! Prepare a tasty spinach egg quesadilla and some delightful cinnamon toast quinoa crunch.
6. As your dishes cool down, assemble a fresh and vibrant shrimp quinoa salad with spinach.
7. 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 strawberries chilled.
• Lunch: The shrimp quinoa salad can be served chilled while, the steak wrap and eggplant fries can be reheated in the microwave.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Cinnamon Toast Quinoa Crunch: Enjoy with a side of yogurt for added protein
• Spinach: Feel free to use arugula or baby kale as a substitute
• Eggplant: If you don’t like eggplant, you can substitute this with another non-starchy veggie such as yellow squash or zucchini
• 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	Baked Oats with Berries and Apricot	Celery Chicken Salad Wrap	BBQ Stuffed Baked Potato
Tues	Fried Egg with Apple and Sausage Hash	Instant Pot Beef Soft Tacos	Peanut Chicken and Celery Stir Fry
Wed	Baked Oats with Berries and Apricot	Celery Chicken Salad Wrap	BBQ Stuffed Baked Potato
Thurs	Fried Egg with Apple and Sausage Hash	Instant Pot Beef Soft Tacos	Peanut Chicken and Celery 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 and start preparing the items that require the oven such as the baked oats and baked potato.
2. Next, prepare the beef in the instant pot beef.
3. Then, boil the chicken breasts.
4. Meanwhile, prepare the peanut chicken celery stir fry.
5. Afterward, cook the fried eggs and apple and sausage hash.
6. Once the chicken breasts have cooked, let them cool before shredding them. After they cool, mix together the chicken salad ingredients.
7. Finally, remove the beef from the instant pot and carefully shred it with a fork.
8. 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 celery chicken salad can be served chilled, while the beef tacos can be reheated in the microwave.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Oatmeal: Feel free to use your choice of fruit.
• Apple Hash: Feel free to use regular potatoes or sweet potatoes as an ingredient swap.
• Baked Potato: You can also use sweet potatoes as an ingredient wap
• 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	Baked French Toast Muffins	Grilled Salmon with Watermelon Salad	Grilled Italian Chicken with Balsamic Green Beans
Tues	Chia Pudding with Berries	Raspberry Chipotle Glazed Chicken Tacos	Garlicky Beef Stir Fry
Wed	Baked French Toast Muffins	Grilled Salmon with Watermelon Salad	Grilled Italian Chicken with Balsamic Green Beans
Thurs	Chia Pudding with Berries	Raspberry Chipotle Glazed Chicken Tacos	Garlicky 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. Preheat the oven and start preparing the items that require the oven such as the french toast muffins.
2. Next, marinate both the chicken dishes and season the salmon.
3. Grill the Italian Chicken on an indoor grill pan and panfry the raspberry chicken in a skillet. Once you get a good sear on each side, place the chicken on sheet pans and finish cooking them in the oven.
4. Meanwhile, grill the salmon on an indoor grill pan and stir-fry the beef in a wok.
5. Finally, prepare the chia pudding.
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: The french toast muffins can be quickly reheated in the microwave. Serve the strawberries and the chia pudding chilled.
• Lunch: The salmon can be reheated in the microwave or served chilled. Serve the watermelon salad chilled. The raspberry chipotle glazed chicken can be reheated in the microwave.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Strawberries: Feel free to use your choice of fruit. You can also use raspberries to streamline the grocery list.
• Chia Pudding: Feel free to use your choice of milk
• Chicken: You can also use chicken breast or chicken tenders
• 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 Patties with Eggs	Prosciutto Wrapped Chicken Salad	Oven Baked Shrimp with Asparagus
Tues	Prosciutto with Eggs and Potatoes	Grilled Honey Dijon Chicken Kale Salad	Ground Turkey Sausage and Asparagus Skillet
Wed	Turkey Sausage Patties with Eggs	Prosciutto Wrapped Chicken Salad	Oven Baked Shrimp with Asparagus
Thurs	Prosciutto with Eggs and Potatoes	Grilled Honey Dijon Chicken Kale Salad	Ground Turkey Sausage and Asparagus Skillet

Set Your Pace

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

Meal Prep Run Down

1. Pre-heat the oven and start preparing the items that require the oven such as the prosciutto wrapped chicken, shrimp with asparagus, diced potatoes and sweet potatoes and place them on sheet pans.
2. Once the oven is pre-heated, place these items in the oven to bake.
3. Meanwhile, grill the honey dijon chicken on the stove top and saute the turkey sausage and asparagus dish.
4. Finally, cook the breakfast recipes on the stove top.
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. Wait to slice the avocado until you are ready to eat the meal.
• Lunch: Both meals can be reheated in the microwave, serve the salad ingredients chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Eggs: You can cook the eggs to your preferred method such as sunny side up.
• Salad: Feel free to use your choice of salad
• Chicken: You can also use chicken breast or boneless chicken 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	Keto Pancakes	Chicken Fajitas	Pan-Fried Salmon with Polenta
Tues	Polenta Pancakes	BBQ Pineapple Flatbread Pizza	Grilled Steak with Corn Hash
Wed	Keto Pancakes	Chicken Fajitas	Pan-Fried Salmon with Polenta
Thurs	Polenta Pancakes	BBQ Pineapple Flatbread Pizza	Grilled Steak with Corn Hash

Set Your Pace

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

Meal Prep Run Down

1. Pre-heat the oven to 400F and marinate all of the proteins.
2. Place the chicken tenderloins, red onions, and bell pepeprs on a sheet pan and place them in the oven.
3. Next, season the potatoes and corn and place them on another sheet pan and bake them in the oven.
4. Meanwhile, start grilling the steak and pan-fry the salmon on the stove top.
5. Afterward, cut the pre-cooked polenta into 8 even slices. Cook half of the slices for the polenta pancake recipes and the other half of the slices for the salmon recipe.
6. Then, prepare the keto pancakes.
7. Once the chicken is cooked, take the appropriate amount for the pizza and chop the chicken pieces into bite size pieces and assemble the pizza.
8. Bake the pizza in the oven until the cheese melts.
9. 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

• Fruit: You can also use pineapple for the salsa to streamline the ingredients
• Steak: Use your choice of steak that you prefer
• Chicken: You can also use chicken breast or boneless chicken 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	Deli Breakfast Roll-Ups	Citrus Ginger Salmon Salad	Honey Lemon Chicken Stir Fry
Tues	Peach Crisp	Grilled Peach Steak Salad	Honey Turmeric Pork Chops with Rutabaga
Wed	Deli Breakfast Roll-Ups	Citrus Ginger Salmon Salad	Honey Lemon Chicken Stir Fry
Thurs	Peach Crisp	Grilled Peach Steak Salad	Honey Turmeric Pork Chops with Rutabaga

Set Your Pace

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

Meal Prep Run Down

1. First, place the salmon, beets, rutabaga, and apples on a sheet pan and season them accordingly. Coat them with olive oil and bake them in the oven.
2. Meanwhile, grill the steak and pan fry the pork chops on the stove top. Transfer them to a sheet pan and finish cooking them through in the oven.
3. Next, prepare the chicken stir fry and cook the scrambled eggs.
4. Finally, prepare the peach crisp and assemble the deli breakfast roll ups.
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 salmon and steak can be reheated in the microwave, serve the salad ingredients chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Peaches: If you can’t find peaches, you can also us apricots or pears.
• Beets: If you can’t find beets, substitute with radish, turnips, rutabaga, or butternut squash. You can also sub in spinach or kale for the beet leaves.
• Chicken thighs: You can also use chicken breast for 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	Breakfast Burrito	Smoked Salmon Quesadillas	Air Fryer Chicken Wings with Red Pepper Sauce
Tues	Baked Oats with Apricots and Berries	Cilantro Lime Chicken	Stuffed Lasagna Peppers
Wed	Breakfast Burrito	Smoked Salmon Quesadillas	Air Fryer Chicken Wings with Red Pepper Sauce
Thurs	Baked Oats with Apricots and Berries	Cilantro Lime Chicken	Stuffed Lasagna Peppers

Set Your Pace

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

Meal Prep Run Down

1. First, prepare the items that require the oven such as the cilantro lime chicken and baked oats.
2. Next, season the chicken wings and cook them in the Air Fryer. Meanwhile, blend the red pepper sauce and set it aside. After the chicken cooks, toss it in the red pepper sauce.
3. Then, prepare the items that require the stovetop such as the ground beef for the stuffed peppers and the scrambled eggs.
4. Assemble the stuffed peppers and breakfast burritos and place them in the oven.
5. Next, assemble the salmon quesadillas. (When you are ready to eat the meal during the week, you can toast the quesadillas on each side in a skillet).
6. Finally, prepare all of the side dishes such as the strawberry salsa and black beans.
7. 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 chicken can be reheated in the microwave. Serve the salad and salsa chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Oats: Feel free to use your choice of fruit
• Smoked Salmon: If you can’t find smoked salmon, you can substitute it with pre-cooked shrimp or even canned tuna/salmon
• Chicken thighs: You can also use chicken breast for a leaner option
• Chicken wings: You can also use chicken tenders if you want a boneless option
• Ground beef: You can also use ground turkey or ground chicken as a substitute
• 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	Spinach and Cheese Omelette	Instant Pot Chopped Beef Sliders	Chicken Marinara with Kale and Sweet Potatoes
Wed	Sweet Potato Pancakes	Grilled Honey Dijon Chicken Kale Salad	Lemon Pepper Tilapia with Broccolini and Barley
Thurs	Spinach and Cheese Omelette	Instant Pot Chopped Beef Sliders	Chicken Marinara with Kale and Sweet 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. First, prepare the barley on the stovetop.
2. Next, clean the sweet potatoes and cook one in the microwave.
3. Meanwhile, cook the beef in the instant pot.
4. Then, season the broccolini, broccolini, and sweet potato and bake them in the oven.
5. Next, prepare the chicken marinara on the stovetop.
6. Meanwhile, grill the chicken.
7. Finally, prepare the breakfast recipes.
8. 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: The chicken salad can be served chilled, while the beef sliders can be reheated in the microwave. Serve the cole slaw chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Eggs: Enjoy with sliced whole-grain toast
• Blueberries: If you don’t have blueberries, you can use whatever fruit you have on hand.
• Chicken: You can use your choice cut of chicken.
• Tilapia: You can also use cod or salmon
• 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 Breakfast Tacos	Basil Beef Lettuce Wraps	Chicken Mole Tacos
Tues	Chocolate Quesadillas	Honey Sesame Chicken Bites	Grilled Cilantro Skirt Steak
Wed	Cilantro Breakfast Tacos	Basil Beef Lettuce Wraps	Chicken Mole Tacos
Thurs	Chocolate Quesadillas	Honey Sesame Chicken Bites	Grilled Cilantro Skirt Steak

Set Your Pace

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

Meal Prep Run Down

1. First, prepare the chicken mole recipe on the stovetop since this will take the longest to cook.
2. Next, cook the honey sesame chicken recipe in the Air Fryer.
3. Then, grill the steak on the stove top. After the steak cooks, let it rest before slicing.
4. Afterward, prepare the ground beef for the lettuce wraps.
5. Finally, prepare the breakfast items.
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.
• Lunch: The ground beef and chicken bites can be reheated in the microwave. Serve the lettuce wraps and bell peppers chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Eggs: Enjoy with sliced avocados or fresh fruit
• Quesadillas: If you don’t want bananas, you can use sliced strawberries
• Chicken: You can use your choice cut of chicken.
• Tortillas: You can also use flour tortillas or lettuce wraps for a low carb 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