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Nov 8 Weekly Meal Plan

cauliflower pizza

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 cauliflower sausage pizza, baked apple cinnamon oatmeal, and balsamic chicken with green beans & baby carrots.
  2. Next, start pan frying the salmon and cooking the brussels sprouts. While the salmon is cooking, prepare the fried eggs with apple and sausage hash.
  3. Lastly, assemble the lettuce deli 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: Both meals can be reheated in the microwave.
  • Lunch: The lettuce deli wrap can be served chilled, while the cauliflower pizza can be reheated in the microwave
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Apple & Sausage Hash: You can use any kind of sausage. If you want to consolidate ingredients, you can use the same sausage for the hash and the sausage for the cauliflower pizza
  • Oatmeal: You can use pears instead of apples
  • Lettuce Wrap: You can use any kind of deli meat and stuff it with extra sliced veggies of your choice
  • Salmon & Brussel Sprouts: You can substitue the brussels sprouts with broccoli or cauliflower
  • 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

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Heart-Healthy

Stuffed Chicken

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Nov 1 Weekly Meal Plan

pork chops

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 marinara and squash noodles.
  2. Next, start grilling they honey soy steak. While the steak is grilling, pan-sear the pork chops, and saute the shrimp.
  3. Then, prepare the breakfast burritos.
  4. Lastly, assemble the yogurt.
  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 breakfast burritos can be reheated in the microwave, serve the yogurt chilled.
  • Lunch: The steak and shrimp can be reheated in the microwave, serve the salad items chilled
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Breakfast burrito: You can fill the burrito with any topping you like such as bell peppers and onions or even sausage crumbles
  • Squash noodles: You can use regular pasta instead of squash noodles
  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

How This Page Works
Meal Prep 101
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Specialty Diets
Recipe Inspirations
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Oct 25 Weekly Meal Plan

Mexican Chicken Soup

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 roasted broccolini & baby potatoes.
  2. Next, start cooking the chicken soup. While the chicken soup is cooking, pan-sear the tilapia, and cook the chili chicken.
  3. Then, prepare the breakfast items such as the scrambled eggs and pancakes.
  4. Lastly, assemble the beef pastrami antipasto.
  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 mircowave, serve the strawberries chilled.
  • Lunch: Serve the Beef Pastrami Antipasto chilled, while the Chili Chicken can be reheated in the microwave
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Scrambled Eggs and Beans: You can use any kind of beans such as pinto beans
  • Antipasto: You can use any kind of deli meat such as turkey or ham
  • Soup: If you have leftover beans, you can add it to the soup
  • 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

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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Oct 18 Weekly Meal Plan

chili fries

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, roasted butternut squash fries, and sweet and sour chicken.
  2. Next, prepare the pork chops in the Instant Pot and boil the rutabaga.
  3. Meanwhile, prepare the chili.
  4. Lastly, finish preparing the pork chops and mashed rutabaga.
  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 egg frittata can be reheated in the microwave. Slice the apples the same day you are ready to eat them to prevent the apples from browning.
  • Lunch: Keep the shrimp chilled and prepare the apple slices and avocado the same day you are ready to eat them to prevent the avocado and apples from browning. The chicken and bell peppers can be reheated in the microwave
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Apple Nachos: You can use any kind of fruit and any kind of nuts for your toppings. Substitute honey with peanut butter for a lower carb option
  • Sweet & Sour Chicken: You can use any kind of cut of chicken such as wings or even boneless options such as chicken breasts or chicken tenderloins. Serve with a side of rice or cauliflower rice
  • Chili Fries: You can use any any kind of meat such as ground turkey or chicken. If you can’t find butternut squash fries, you can substitute with sweet potato or regular potatoes
  • 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

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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Oct 11 Weekly Meal Plan

salmon and squash

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 hoisin salmon and chili chicken.
  2. Next, cook boil the pasta and eggs.
  3. Meanwhile, prepare the beef stir fry.
  4. Then, prepare the meatballs with spaghett
  5. Lastly, prepare the ovenight oats and assemble the blueberries in their containers.
  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 served chilled
  • Lunch: Both meals can be reheated in the microwave
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Blueberries & Boiled Eggs: You can use any kind of fruit (ex: raspberries)
  • Hominy: If you can’t find hominy, you can substitute with corn kernels
  • Meatballs: You can use any any kind of meatballs such as beef, chicken ,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

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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Oct 4 Weekly Meal Plan

Chicken salad

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 breakfast sausage and sweet potato recipe, baked salmon and stuffed mushrooms, roasted chicken and potatoes.
  2. Next, cook the cajun sausage soup.
  3. Meanwhile, grill the steak.
  4. Lastly, prepare the honey raisin granola.
  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 protein for each salad 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 & Sweet Potato: You can use regular potato instead of sweet potato. For the granola, you can use any kind of dried fruit
  • Chicken Salad: If you want to use a leaner protein, you can substitute with chicken breast
  • Stuffed mushrooms: You can use any herb in place of the green onions. You can also use your choice of shredded cheese or even substitute the cotija cheese with cream cheese
  • 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

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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September 27 Weekly Meal Plan

lentil tacos

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 meatballs, asparagus, and roasted potatoes.
  2. Next, prepare the cilantro lime chicken in the air fryer.
  3. Meanwhile, cook the lentils and chicken picatta on the stove top.
  4. Lastly, prepare the breakfast bagels.
  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 served chilled
  • Lunch: Both meals can be reheated in the microwave
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Bagels: You can toast the bagels in a toaster oven and use any kind of jelly
  • Lentil Tacos: Feel free to add other choices of toppings such as salsa or sliced avocado
  • Chicken Wings: Serve this with a side salad or sweet potato fries
  • Meatballs: You can use a half pork/half beef ground meat mixture instead of lean ground 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.
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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Meal Prep 101

Equipment and Utensils

If you are new to meal prep, we recommend you start slow by preparing a few simple meals. Simply having a few meals available each week goes a long way. To help jumpstart your weekly meal prep, try these simple meal plans for breakfast and lunch. We will provide you with recipes and tips that will guide you through the meal prep experience. 

Planning out your meals in advance can help you stay on track with healthy eating. Just like anything in life, a little preparation goes a long way. 

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

Meal Prep Tips

Get Organized // Know the Recipe // Clean As You Go

What is Mise En Place?

  • French translation: “put in place”. This is a culinary technique that helps you prepare your ingredients and organize your workspace before you start cooking.
  • Before you start, read through each recipe, and get familiar with the ingredients, equipment, utensils, and cooking method for each recipe.
  • Using this technique will definitely save time in the kitchen and make meal assembly so much more effortless!
Showcase 1

Equipment and Utensils

• Gather all your cooking utensils: pans, cutting boards, knives, etc.
• Preheat the oven if needed
• Gather any pantry items: spices, oil, foil, etc

Showcase 2

Prepare Your Ingredients

• Rinse and slice all your produce
• Measure out each ingredient and set aside
• Season/marinate your meats

Showcase 3

Clean As You go

• Keep your workspace clean
• Throw away any trash
• Rinse and put away dishes
• Constantly wash hands in between prep tasks

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 and bake the yellow squash boats in the oven.
  2. Next, prepare the ground beef on the stovetop.
  3. Then, pan-fry the potatoes.
  4. If applicable: Let everything cool after it cooks before placing it in the refrigerator.

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: You can reheat this in the microwave
  • Lunch: You can reheat this in the microwave

Extra Flavors and Substitutions

  • Taco Meat: You can use your choice of ground meat
  • Yellow Squash: Feel free to use zucchini if you can’t find squash
  • 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 them for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save it for later use.
  • Fruit & Veggies: Freeze any leftovers for later use. Use leftover herbs in omelets or other dishes for the weekend. Save fruits for smoothies

Ready for More?

Start cooking more meals with our Weekly Meal Plans

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September 20 Weekly Meal Plan

Chicken Cobb Salad

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, boil the eggs and prepare the items that require the oven such as the roasted chicken and veggies, potatoes, and turkey bacon.
  2. Next, pan fry the tuna patties. Afterwards prepare the beef stir fry.
  3. Then, prepare the breakfast tacos and PB&J Quesadilla.
  4. Finally, assemble the Chicken Cobb 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 reheated in the microwave. Serve the lettuce wrapschilled
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Breafast Tacos: Instead of sauteeing the potatoes, you can also roast it in the oven for about 15-20 minutes
  • Quesadilla: You can use any type of jelly
  • Chicken Cobb Salad: Instead of buying pre-cooked rotisserie chicken, you can bake an extra chicken leg quarter and follow the One Pan Roasted Chicken 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.
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources