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, prepare the beef stew in the Instant Pot since this will take the longest to cook.
2. Next, boil the quinoa on the stove top. Then, prepare the salmon in the Air Fryer.
3. Meanwhile, saute the ground beef mixture for the beef lettuce wraps, followed by cooking the cheese omelette.
4. After the quinoa cooks, prepare the rest of the ingredients for the cinnamon toast quinoa.
5. Finally, mix together all of the ingredients for the chicken and corn salad mixture.
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, the fresh tomatoes and strawberries can be served chilled
• Lunch: The chicken and corn salad can be served chilled, while the beef taco mixture can be reheated in the microwave. Set aside the lettuce leaves until ready to fill it with the fillings
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Omelette: Feel free to add sliced avocados on top
• Lettuce wraps: You can chop up the lettuce leaves if you prepare to serve the protein on top a bed of lettuce
• Salmon: If you don’t have an Air Fryer, you can cook the salmon in the oven at 400F for 12 minutes
• 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.
• 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 items that require the oven such as the egg frittata, tilapia, chicken tenderloins, and chicken drumsticks with green beans.
2. Next, prepare the items that require the stove top such as the ground beef stir fry and sweet potato pancakes.
3. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: The egg frittata and pancakes can be reheated in the microwave, while the blueberries can be served chilled
• Lunch: The tilapia and chicken tenderloins can be reheated in the microwave, while the shredded cabbage and salad components can be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Blueberries: You can serve the pancakes with any other kind of fruit
• Fish Tacos: You can also use salmon or cod instead of tilapia for your protein
• Chicken drumsticks: If you want to to streamline your chicken options, you can use the same cut of chicken, for example, use all chicken tenderloins , chicken breasts, or boneless chicken thighs for both of the chicken recipes
• 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.
• 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 items that require the oven such as the egg frittata, sweet potato wedges, bruschetta chicken, and shrimp with asparagus.
2. Next, prepare the items that require the stove top such as the grilled steak and beef stir fry.
3. Then, assemble the chia pudding.
4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: The egg frittata can be reheated in the microwave, while the chia pudding can be served chilled
• Lunch: Both meals can be reheated in the microwave, however, serve the salad ingredients and tomatoes chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Egg Frittata: You can use any kind of shredded cheese, and feel free to add more veggies to the egg mixture
• Chia Pudding: You can use any kind of fruits for your toppings
• Steak: If you want to to streamline your steak options, you can use the same cut of steak, for example, use all NY Strip steak or sirloin steak
• Chicken breasts: If you prefer a different cut of chicken, you can also use boneless chicken thighs 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.
• 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 items that require the oven such as salmon with snow peas, and chicken thighs with rutabaga and potatoes
2. Next, prepare the items that require the stove top such as the pepperoni omelette and peach crisp.
3. Then, assemble the chicken and corn salad and the spinach turkey wrap.
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 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

• Peach Crisp: You can use any kind of fruit such as apples or pears
• Turkey Deli Meat: You can use ham instead of turkey, feel free to add sliced tomatoes or red onions
• Salmon: You can use any kind of veggie to pair the salmon with such as broccoli or asparagus
• Chicken thighs: You can use sweet potatoes instead of rutabaga
• 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.
• 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 items that require the oven such as the egg muffins and honey oat muffin bars.
2. Next, prepare the items that require the air fryer such as the air fryer taquitos and chicken wings with brussels sprouts.
3. Meanwhile, prepare the turkey sausage on the stove top.
4. Then, assemble the pesto shrimp mini pizzas.
5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: These meals can be reheated in the microwave. Serve the bluberries chilled
• Lunch: The shrimp mini pizzas and salad can be served chilled. The air fryer taquitos can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Pesto Mini Pizzas: You can use any kind of pesto such as tomato basil pesto, and instead of shrimp, you can use imitation crab meat or canned salmon
• Turkey Deli Meat: You can use ham instead of turkey
• Turkey Skillet: You can use ground chicken instead of ground chicken
• Air Fryer Brussels Sprouts: You can use your choice of veggies such as broccoli or asparagus
• 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.
• 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 items that require the oven such as the sheet pan sausage and veggies and the chicken and artichoke bake.
2. Next, prepare the items that require the stove top such as basil beef stir fry and lime basil chicken stir fry.
3. Then, assemble the breakfast english muffin recipes.
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 meals can be served chilled. For the fruit muffin, you can keep the fruit separated from the muffin until you are ready to eat the meal to keep the muffin from getting soggy. For the salmon muffin, peel and slice the avocado when you are ready to eat the meal to keep the avocado from browning too early
• Lunch: Both meals can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Fruit for English Muffins: You can use any kind of fruit for your topping such as bananas
• Basil Beef Stir Fry: You can use ground beef instead of the steak
• Chicken stir fry: You can use ground chicken instead of the boneless chicken thighs
• Sheet Pan Sausage: You can use your choice of sausage
• 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.
• 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 on the stove top.
2. Next, prepare the items that require the oven such as the bell peppers and diced potatoes, proscuitto wrapped chicken tenderloins, tilapia, and broccolini.
3. Then, grill the chicken for the wrap followed by the italian chicken with green beans.
4. Lastly, prepare the breakfast items such as the scrambled eggs and cinnamon balsamic pears.
5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: The eggs and bell peppers with potatoes can be reheated in the oven. Serve the proscuitto and avocado chilled. Serve the yogurt chilled
• Lunch: Both meals can be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Yogurt: You can use apples instead of pears and any kind of nuts for the toppings
• Grilled Chicken Wrap: If you prefer not to grill the chicken, you can buy pre-cooked rotisserie chicken or replace the protein with proscuitto slices
• Chicken Salad: Feel free to add other toppings such as cucumbers, or bell peppers
• Tilapia: You can use salmon or shrimp in place of tilapia
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• 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 beef in the instant pot.
2. Next, prepare the items that require the oven such as the egg muffins, pumpkin muffins, and honey mustard glazed chicken.
3. Then, prepare chicken sausage pasta.
4. Lastly, assemble the celery 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: Both meals can be reheated in the microwave.
• Lunch: Both meals can be served chilled. (You can also reheat the honey mustard glazed chicken if you prefer it heated)
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Egg muffins: You can use any veggies in the egg muffins, feel free to add shredded cheese on top
• Pumpkin Muffins: If you can’t find pumpkin seeds, you can top it off with poppy seeds or sesame seeds
• Chicken Salad and Beef Tacos: If you want to keep this low carb, you can substitute the flour tortillas with large lettuce wraps
• Sausage pasta: You can use any kind of pasta, macaroni, rotini, penne, etc
• 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.
• 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 items that require the oven such as the sweet potato egg frittata, sweet potato slices, apples, shrimp with corn and cauliflower.
2. Next, prepare the orange soy chicken and broccoli in the air fryer (note: if you don’t have an air fryer, you can also bake these items in the oven).
3. Then, saute the bell peppers and red onions on the stove top, and assemble the deli sandwich.
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 deli sandwich and side salads can be served chilled, while the sweet potato BLT can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Egg frittata: You can use any veggies in the egg frittata, feel free to add shredded cheese on top
• Baked Apples: You can use any kind of fruit to bake such as pears
• Sweet Potato BLT: Feel free to add additional toppings such as sliced cucumbers, or even avocado slices
• Orange Soy Chicken: You can substitue the broccoli with any other type of veggies such as squash, or green beans, etc
• 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.
• 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 items that require the oven such as the sausage and potato hash, peach granola muffin bar, salmon and veggies, and chicken enchilada stuffed peppers.
2. Next, start preparing the soup.
3. Lastly, assemble the salmon stuffed avocado.
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 stuffed avocado can be served chilled (wait to slice the avocado open until ready to eat to prevent from browning), the stuffed pepper can be reheated in the microwave (serve the salad ingredients chilled)
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sausage and Potato Hash: You can use sweet potato instead of regular potato
• Peach Granola Muffin Bar: You can use any kind of fruit as your topping
• Stuffed Avocado: You can use canned tuna instead of canned salmon
• Salmon & Bok Choy: You can substitue the bokchoy with broccolini or any other type of veggies
• 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.
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else