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, pre-heat the oven to 400F. Start with the recipes that require the oven such as the Chicken Tenderloins and Broccolini.
2. Meanwhile, start boiling the eggs for breakfast and start preparing the items that require the stovetop such as the Taco Meat for the breakfast scramble and squash rice casserole. You can also start searing the steak.
3. Next, assemble the cold items such as the fresh blueberries and shrimp ceviche salad recipe.
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 Taco Egg Scramble can be reheated in the microwave while the hard boiled eggs and blueberries can be served chilled
• Lunch: The shrimp salad can be served chilled. You can serve the chicken lettuce wrap chilled or you can reheat the chicken tenderloins in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Taco Egg Scramble: You can use any kind of ground meat such as chicken or turkey
• Boiled Eggs and Blueberries: You can use any kind of fruit for side
• Beef and Squash Rice Casserole: You can any kind of ground meat such as chicken or 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.
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend
• Fruit: Save the extra fruit for smoothies in the morning

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. Start with the recipes that require the oven such as the Sausage Egg Frittata and Baked Salmon.
2. Meanwhile, prepare the items that require the stovetop such as the Andouille Chicken Sausage Soup, Southwest Chicken Skillet, and Shrimp with Sauteed Squash and Kale.
3. Next, assemble the Southwest Chicken Coleslaw and Strawberry Yogurt Parfait.
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: Serve the Strawberry Yogurt Parfait chilled, and the Egg Frittata can be reheated in the microwave
• Lunch: The salmon and shrimp can be reheated in the microwave, while the salad components and Southwest Chicken Coleslaw can be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sausage Egg Frittata: You can omit the sausage and substitute with cheese for a vegetarian option
• Strawberry Yogurt Parfait: You can use any kind of fruit for your topping
• Salmon and Shrimp with Kale: You can use sweet potato instead of squash and use any type of greens instead of 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.
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend
• Fruit: Save the extra fruit for smoothies in the morning

What Else