Category: Members

Make sure to go to How this page works first if you haven’t yet.

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 mixing the egg mixture for the egg muffins and the batter for the carrot muffin bar. Next, place the ingredients for the turkey meatballs and squash on a baking sheet. You can also place the chicken on another baking sheet and season the chicken. Place these four recipes in the oven and start baking them.
2. While those items are baking, you can start preparing the recipes that require the stovetop such as chicken soup and cajun chicken.
3. After all the items finish cooking, let them cool.
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: These items 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

• Turkey Deli: Feel free to use deli ham or Proscuitto
• Soup: You can also use whatever vegetables you have on hand
• Chicken: You can use your choice of chicken such as chicken breasts or chicken tenderloins
• Meatballs: You can also use pork, beef, or chicken meatballs
• 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

What Else

Make sure to go to How this page works first if you haven’t yet.

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 boiling the eggs.
2. Next, place the bbq chicken and broccoli hash in baking dishes and start baking them in the oven. Then, saute the chicken and broccoli rice on the stovetop. Once cooked, place it in a greased baking dish with the cheese and place it in the oven.
3. Meanwhile, cook the cajun soup on the stove. You can also cook the granola.
4. After all the items finish cooking, let them cool. While these items are cooling, prepare the seafood 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: These items can be reheated in the microwave. Serve the boiled eggs chilled.
• Lunch: Serve the seafood salad chilled, while the soup can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Granola: Feel free to add whatever dried fruit you have on hand.
• Broccoli rice: You can also use cauliflower rice
• Chicken: You can use your choice of chicken such as chicken breasts or chicken tenderloins
• Seafood Salad: You can also use canned tuna or canned salmon for this recipe
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

What Else

Make sure to go to How this page works first if you haven’t yet.

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.
2. Next, start preparing the items that require the oven such as the: egg frittata, peach muffin bar, basil pesto chicken for the lunch and dinner recipe, and the green beans.
3. Then, assemble the chicken enchiladas and also go ahead and place them in the oven.
4. While these items are baking in the oven, cook the shrimp quesadillas on the stovetop.
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: These items can be reheated in the microwave
• Lunch: Serve the chicken salad chilled, while the quesadillas can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Egg Frittata: Feel free to serve with sliced avocado or salsa
• Tortillas: You can also use your choice of tortillas such as corn, almond flour tortillas, or cassava tortillas
• Chicken: You can use your choice of chicken such as boneless chicken thighs or chicken tenderloins
• Salad Mix: Use your choice of salad mix, and if you have extra spinach, you can also use that for your salad
• 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

What Else

Make sure to go to How this page works first if you haven’t yet.

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, quinoa, and boiled eggs on the stovetop. Then, preheat the oven.
2. Next, start prepping the recipes that require the oven such as the tilapia with broccolini and roasted chicken with brussels sprouts and squash. Place them in the oven to start baking.
3. Meanwhile, saute the brussels sprouts breakfast hash and cook the sausage soup on the stovetop.
4. Finally, prepare yogurt with cantaloupe.
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: Serve the yogurt and boiled egg chilled, while the breakfast brussels sprouts hash can be reheated in the microwave
• Lunch: Serve the quinoa salad chilled, while the soup can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Yogurt: Feel free to use other toppings for your choice of fruit and nuts
• Eggs: You can also cook your eggs sunny side up
• Tilapia: You can use your choice of white fish
• Chicken: Use your choice of chicken such as chicken breasts or chicken tenderloins
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

What Else

Make sure to go to How this page works first if you haven’t yet.

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 turkey tenderloin in the Instant Pot. Go ahead and preheat the oven to 400F.
2. Next, start prepping the recipes that require the oven such as the cranberry oatmeal muffin bars and butternut squash stuffing. Place them in the oven to start baking.
3. Meanwhile, prepare the Italian sausage and tomato pesto turkey meatballs on the stovetop.
4. Finally, prepare cold items such as yogurt and cranberry pear chicken 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: Serve the yogurt chilled, while the muffin can be reheated in the microwave
• Lunch: Serve the cranberry chicken salad chilled, while the Italian Sausage and Butternut squash stuffing can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Cranberries: You can use fresh or dried cranberries
• Yogurt: Feel free to use other toppings such as nuts
• Butternut Squash: You can also use sweet potato as an alternate
• 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

What Else

Make sure to go to How this page works first if you haven’t yet.

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 recipes that require the oven such as the persimmon muffins, stuffed chicken enchilada peppers, and egg frittata. Place them in the oven to start baking.
2. Meanwhile, prepare the beef and tomatillo stew on the stove top. While the soup is simmering, you can start panfrying the pork chops and sauteeing the persimmons.
3. Finally, prepare the Moroccan chicken and couscous.
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, serve the salad chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Egg Frittata: Instead of sweet potatoes, you can use regular potatoes or any choice of veggies. To keep it low-carb or keto-friendly, use sausage or non-starchy veggies such as bell peppers and broccoli
• Persimmons: If you can’t find persimmons, blend together 1/4 cup of carrots and 1 cup of applesauce as a replacement for the muffins. You can also use apples, pears, or plums as a substitute for the pork chops
• Ground Beef: You can also use ground turkey or ground chicken
• Enchilada sauce: You can also use tomato sauce seasoned with paprika and chili powder
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

What Else

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

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

Meal Prep Run Down

1. First, preheat the oven to 400F. Prepare the items that require the oven such as the baked turmeric chicken and butternut squash. Go ahead and place them in the oven to start baking.
2. Meanwhile, marinate the pork loin and sear it on the stovetop. Once it is seared, go ahead and place it in the oven to finish baking.
3. Next, start preparing the turkey soup on the stovetop. Once it starts to simmer, start preparing the coconut braised collard greens.
4. Then, prepare the breakfast items. Microwave the rolled oats and start sauteeing the apples.
5. Afterward, saute the bell peppers and fry the eggs for the pork breakfast.
6. Finally, prepare the ingredients for the salmon salad.
7. Next, assemble the shrimp and asparagus on a sheet pan.
8. Bake both dishes in the oven until fully cooked.
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: Serve the salmon salad chilled. The turkey soup can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Pork: If you don’t want to cook pork, you can also use chicken breasts or chicken tenderloins
• Canned Salmon: You can also use canned tuna
• Collard Greens: You can use any other type of dark leafy greens such as spinach or 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

What Else

Make sure to go to How this page works first if you haven’t yet.

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, pre-heat the oven to 400F.
2. Mix together the egg mixture for the frittata and place it in a greased baking dish.
3. Next, assemble the shrimp and asparagus on a sheet pan.
4. Bake both dishes in the oven until fully cooked.
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

• Chicken: You can use your choice of chicken such as boneless chicken thighs or chicken breasts
• Fish: You can also use your choice of fish such as cod or halibut
• Asparagus: Broccolini or green beans will also be a good choice
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

What Else

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

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

Meal Prep Run Down

1. First, prepare all the items that can go in the oven such as the breakfast recipes, the shrimp recipe, and the cauliflower pizza.
2. Meanwhile, start boiling the cabbage leaves and meat sauce for the cabbage rolls. After they cook, let them cool before assembling the cabbage rolls.
3. Then, cook the cabbage and bell pepper beef stir fry.
4. After you cook the stir fry, start assembling the cabbage rolls and bake them in the oven.
5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

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

Extra Flavors and Substitutions

• Sausage: You can use your choice of sausage. You can also use sweet potatoes in place of regular potatoes
• Apples: Feel free to use pears, peaches, or plums instead of apples
• Ground Beef: You can also use any other kind of ground meat such as ground chicken or ground turkey
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

What Else

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

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

Meal Prep Run Down

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

Extra Flavors and Substitutions

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

Extra Leftover Ingredients Not Used

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

What Else