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	Cheese Omelette	Crispy Panko Breaded Chicken	Stir Fry Shrimp with Spaghetti Squash
Tues	Honey Oat Bar with Blueberries	Honey Mustard Glazed Chicken Salad	Sausage and Peppers with Spaghetti Squash
Wed	Cheese Omelette	Crispy Panko Breaded Chicken	Stir Fry Shrimp with Spaghetti Squash
Thurs	Honey Oat Bar with Blueberries	Honey Mustard Glazed Chicken Salad	Sausage and Peppers with Spaghetti Squash

Set Your Pace

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

Meal Prep Run Down

1. First, prepare the spaghetti squash in the oven.
2. Next, marinate the honey mustard glazed chicken and bread the chicken tenders. Place both in the oven or in the Air Fryer.
3. Then, mix together the batter for the muffins and also bake this in the oven or in the Air Fryer.
4. Meanwhile, saute the sausage and peppers and stir fry the shrimp.
5. Finally, prepare the omelette.
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: Both meals can be reheated in the microwave. Serve the salad chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Eggs: Enjoy with sliced avocados or fresh fruit
• Muffin bar: Enjoy with a dollup of greek yogurt.
• Chicken: You can use your choice cut of chicken.
• Squash: If you can’t find spaghetti squash, you can use butternut squash noodles or zucchini 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	Pan-Fried Potatoes and Eggs	Pan-Fried Tofu with Spinach	Beef with Cabbage in Tomato Sauce
Tues	French Toast Sausage Rollups	Air Fryer Chicken Tenders and Veggie Sticks	Beef Udon Noodle Soup
Wed	Pan-Fried Potatoes and Eggs	Pan-Fried Tofu with Spinach	Beef with Cabbage in Tomato Sauce
Thurs	French Toast Sausage Rollups	Air Fryer Chicken Tenders and Veggie Sticks	Beef Udon Noodle Soup

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 udon in the Instant Pot since this will take the longest.
2. Next, prep all the items that require the oven/Air Fryer such as the sausage rollups and chicken tenderloins.
3. While those recipes are cooking, prepare the beef with cabbage and the pan-fried tofu on the stovetop.
4. Finally, prepare the pan-fried potatoes and eggs.
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. The veggie sticks can be served chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Eggs: Enjoy with sliced avocados or fresh fruit
• Sausage: Feel free to use your choice of sausage
• Tofu: You can also serve this with your choice of veggies such as broccoli, asparagus, or kale.
• Beef: Use your choice cut of beef.
• 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	Portobello Baked Eggs	Sheet Pan Sausage and Veggies	Pan-Seared Salmon
Tues	Cranberry Muffin Bars	Arugula Salad with Sausage and Butternut squash	Instant Pot Sun-Dried Tomato Chicken
Wed	Portobello Baked Eggs	Sheet Pan Sausage and Veggies	Pan-Seared Salmon
Thurs	Cranberry Muffin Bars	Arugula Salad with Sausage and Butternut squash	Instant Pot Sun-Dried Tomato Chicken

Set Your Pace

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

Meal Prep Run Down

1. First, prepare the Chicken in the Instant Pot since this will take the longest.
2. Next, prep all the items that require the oven such as the portobello eggs, cranberry muffins, sheet pan sausage, zucchini, bell peppers, and butternut squash.
3. While those recipes are cooking, prepare the salmon on the stovetop.
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: The sheet pan sausage with zucchini and bell peppers can be reheated in the microwave. The Arugula salad can be served chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Portobello Mushrooms: If you can’t find portobello mushrooms, you can use half bell peppers
• Cranberry Muffin Bars: Serve with a side of yogurt or boiled egg for added protein
• Dressing: Serve with a vinaigrette
• Sun-dried tomatoes: If you can’t find sun-dried tomatoes, you can use regular tomatoes.
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

Helpful Resources

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

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

Set Your Pace

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

Meal Prep Run Down

1. First, prepare the Pineapple Beef Teriyaki in the Instant Pot since this will take the longest..
2. Next, prep all the items that require the oven such as the sweet potato toast, sweet potato egg fritta, and carrot muffin bar.
3. Then, prepare all the items that require the stove top such as the pan fried pork chops, sauteed red cabbage, and shrimp.
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: The shrimp salad can be served chilled. The sweet potato BLT can be reheated in the toaster or air fryer, while the salad can be served chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Egg Frittata: Serve with sliced avocado
• Pineapple Carrot Muffin Bar: Serve with a side of yogurt
• Dressing: Serve with a vinaigrette
• Beef: Feel free to use your choice cut of beef
• 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	Roasted Red Pepper Vegetarian Sandwich	Tilapia with Creamed Corn and Green Beans
Tues	Date and Walnut Granola	Tofu and Veggie Stir Fry	One Pot Sausage Cajun Stew
Wed	Bacon and Cheese English Muffin	Roasted Red Pepper Vegetarian Sandwich	Tilapia with Creamed Corn and Green Beans
Thurs	Date and Walnut Granola	Tofu and Veggie Stir Fry	One Pot Sausage Cajun 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 cajun stew on the stovetop and let it simmer.
2. Next, cook the tofu stir-fry.
3. Then, roast the brussels sprouts and bell pepper for the vegetarian sandwich.
4. Meanwhile, pan fry the tilapia, followed by sauteeing the green beans.
5. Finally, prepare the breakfast recipes.
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: Both meals can be reheated in the microwave. You can wait to slice the avocados until you are ready to eat to prevent them from browning.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• English Muffins: You can use bagels or sliced toast as the grain.
• Vegetables: Feel free to use your choice of veggies for the stir-fry
• Dates: You can use raisins or your choice of dried fruit
• Sausage: Feel free to use your choice of sausage, such as pork, turkey, beef, or 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	Sausage Breakfast Muffin Bar	Tuna Stuffed Deviled Egg with Arugula Salad	Asian Skirt Steak with Bok Choy
Tues	Peanut Butter and Banana Muffin Bar	Smoked Salmon Pasta Salad	Baked Chicken Thighs with Potatoes and Artichokes
Wed	Sausage Breakfast Muffin Bar	Tuna Stuffed Deviled Egg with Arugula Salad	Asian Skirt Steak with Bok Choy
Thurs	Peanut Butter and Banana Muffin Bar	Smoked Salmon Pasta Salad	Baked Chicken Thighs with Potatoes and Artichokes

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 baked chicken with potatoes and artichokes, sausage breakfast muffin bar, peanut butter and banana muffin bar, and bok choy with mushrooms.
2. Next, boil the pasta and the eggs.
3. Meanwhile, grill the steak.
4. Once the pasta and eggs cook, let them cool and assemble their recipes.
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 served chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Muffin bars: Serve with a side of fruit
• Arugula: You can use your choice of salad such as spring mix or baby spinach.
• Skirt Steak: You can use your choice of steak
• Chicken: Feel free to use chicken breasts or chicken tenderloins
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

Helpful Resources

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

	Breakfast	Lunch	Dinner
Mon	Spinach Omelette	Crispy Air Fryer Chicken	Baked Pine Nut Crusted Tilapia
Tues	Apple Oatmeal Muffin	Balsamic Glazed Steak Bites	Tomato Braised Chicken
Wed	Spinach Omelette	Crispy Air Fryer Chicken	Baked Pine Nut Crusted Tilapia
Thurs	Apple Oatmeal Muffin	Balsamic Glazed Steak Bites	Tomato Braised 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 with the tomato braised chicken on the stove top so that it can simmer.
2. Next, prepare the items for the oven such as the pine crust tilapia, brussels sprouts, and oatmeal apple muffin bar and let them bake in the oven.
3. Meanwhile, prepare the “Fried Chicken” in the Air Fryer.
4. Then, prepare the items that require the stove top such as the steak bites, sauteed spinach, and omelette.
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.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Omelette: Add sliced avocados or hot sauce to the meal
• Muffin: Enjoy with a dollup of greek yogurt and a hot cup of coffee or tea
• Chicken: You can switch up your cut of chicken with chicken breasts or chicken tenderloins
• Tilapia: Feel free to use your choice of fish such as 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	Chia Pudding with Berries	BBQ Chicken Flatbread	Shrimp and Cabbage Stir Fry
Tues	Breakfast Pizza	Taco Stuffed Acorn Squash	Instant Pot BBQ Chicken with Veggies
Wed	Chia Pudding with Berries	BBQ Chicken Flatbread	Shrimp and Cabbage Stir Fry
Thurs	Breakfast Pizza	Taco Stuffed Acorn Squash	Instant Pot BBQ Chicken with Veggies

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. You can go ahead and make one big batch for the lunch and dinner recipes and divvy up the portions for each recipe.
2. Next, preheat the oven and prepare the acorn squash, broccoli, and corn. Season the veggies and place them in the oven to roast. You can also start assembling the breakfast pizza and place that in the oven to bake.
3. Meanwhile, prepare the taco meat on the stove top, followed by the shrimp and cabbage stir fry.
4. Be sure to watch the timer for the items that are baking in the oven and remove them to cool based on their cooking time.
5. While everything is cooling, assemble the chia pudding with berries.
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 breakfast pizza can be reheated in the microwave or oven, while the chia pudding should be served chilled
• Lunch: BBQ Chicken Flatbread and Taco Stuffed Acorn Squash can be reheated in the microwave or oven, while the salad ingredients should be served chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Flatbread: If you can’t find flatbread, you can also use pita bread
• Ground beef: You can also choose your choice of ground meat such as chicken or turkey
• Chicken: You can switch up your cut of chicken with chicken breasts or chicken tenderloins
• BBQ Sides: Instead of corn or broccoli, feel free to swap it with any other veggies. Potato, zucchini, asparagus, and sweet potato pair well with BBQ 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	Sausage and Cheese Muffin	Pesto Shrimp Mini Pizzas	Instant Pot Basil Beef Stew
Tues	Fried Egg with Sausage Hash	Grilled Balsamic Steak Salad	Roasted Lemon Italian Chicken
Wed	Sausage and Cheese Muffin	Pesto Shrimp Mini Pizzas	Instant Pot Basil Beef Stew
Thurs	Fried Egg with Sausage Hash	Grilled Balsamic Steak Salad	Roasted Lemon Italian 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 basil beef stew in the Instant Pot since this will take the longest to cook. Next, preheat the oven.
2. Then, marinate the chicken thighs and rutabaga and place them on a sheet pan. Place the chicken and rutabaga in the oven to start baking.
3. Marinate the steak and cut up the sweet potatoes. Place the sweet potatoes in the oven to bake along with the chicken. While these items are baking, grill the steak on the stovetop.
4. After you finish grilling the steak, you can start prepping the breakfast items. Cook the fried egg and sausage hash on the stovetop, and assemble the sausage muffin.
5. Be sure to watch the timer for the items that are baking in the oven and remove them to cool based on their cooking time.
6. While everything is cooling, assemble the pesto shrimp sandwiches.
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: The sausage muffin and the fried egg with sausage hash can be reheated in the microwave, while the fruit should be served chilled
• Lunch: The pesto shrimp mini pizzas and salad can be served chilled, while the steak and sweet potatoes can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sausage Muffin: You can use your choice of fruit to serve with the muffin
• Eggs: You can also cook your eggs to your preferred style such as scrambled eggs or omelette style
• Chicken: You can switch up your cut of chicken with chicken breasts or chicken tenderloins
• Muffins: If you can’t find English muffins, bagels will also work for the recipes
• Basil Pesto: If you can’t find basil pesto, tomato pesto is also a great alternative
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

Helpful Resources

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

	Breakfast	Lunch	Dinner
Mon	Savory Bread Pudding	Black Bean Soft Tacos	Orange Ginger Salmon
Tues	Yogurt Bowl	Primavera Stuffed Chicken	Beef and Bean Sprout Stir Fry
Wed	Savory Bread Pudding	Black Bean Soft Tacos	Orange Ginger Salmon
Thurs	Yogurt Bowl	Primavera Stuffed Chicken	Beef and Bean Sprout Stir Fry

Set Your Pace

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

Meal Prep Run Down

1. Preheat the oven and start assembling the items that need to be baked in the oven.
2. First, prepare the batter for the bread pudding mixture and place it in a greased baking dish.
3. Next, prepare the stuffed chicken breasts and the salmon snow peas recipe and place these ingredients on sheet pans.
4. Meanwhile, prepare the black bean and corn filling on the stovetop.
5. After you cook the black bean filling, prepare the beef and bean sprout stir fry on the stovetop.
6. While all the dishes are cooling, prepare the yogurt bowl
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: The yogurt can be served chilled, while the savory bread pudding can be warmed up in the microwave
• Lunch: The soft tacos and stuffed primavera chicken can be reheated in the microwave, while the salad items should be served chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Yogurt Bowl: You can use your choice of fruit and nuts
• Soft Tacos: Feel free to serve this dish with avocado slices, salsa, or pickled jalapenos.
• Salmon: You can also use broccoli or bok choy if you can’t find snow peas
• Chicken: If you need more added calories, enjoy with a side of brown rice or quinoa
• Stir Fry: Feel free to use whatever vegetables you have on hand for the stir fry
• 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