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
- First, prepare the beef stew in the Instant Pot because this recipe will take the longest to cook.
- Next, prepare the salmon chowder on the stove top and let it simmer.
- Meanwhile, saute the bell peppers for the beef deli sandwich and prepare the turkey scrambled eggs.
- While those recipes are cooking, you can start preparing the turkey taquitos in the Air Fryer and the apple quesadillas on the stove top.
- After the beef stew cooks, drain the excess liquid and pour in the rest of the marinara sauce until it warms through.
- 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 soup can be reheated in the microwave. You can eat the sandwich and salad items chilled
- Dinner: Both meals can be reheated in the microwave
Extra Flavors and Substitutions
- Avocado and Apple: Only slice these ingredients when you are ready to eat them with the meal, otherwise they will brown too early
- Turkey Deli Meat: You can also use your choice of deli meat such as sliced ham or sliced rotisserie chicken
- Soup: Feel free to use heavy cream instead of coconut milk if you do not have any dairy allergies/intolerances
- 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