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.
2. Next, prepare the items that require the oven such as the Honey Oat Muffin Bars and Tilapia with the peppers and cherry tomatoes.
3. Place the items in the oven and start baking them.
4. Meanwhile, prepare the items on the stovetop such as the grilled chicken, taco meat, buffalo meatballs with cauliflower, and orzo pasta.
5. Finally, assemble the yogurt with fruit.
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: Serve the yogurt and fruit chilled, however, the honey oat muffin bars can be reheated in the microwave
• Lunch: The grilled chicken wrap can be served chilled. The taco meat can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Breakfast Fruit: Feel free to serve any kind of fruit on top of your yogurt and with your muffin bars
• Wrap and Soft Taco: You add sliced avocados to these meals for additional healthy fats
• Tilapia: Feel free to cook salmon instead of tilapia
• Meatballs: You can use your choice of pre-cooked meatballs such as chicken, beef, or pork
• 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, pre-heat the oven to 400F.
2. Next, prepare the items that require the oven such as the Peach Granola Muffin Bar, Salmon, Chicken for the fajitas, broccolini, and bell peppers.
3. Place the items in the oven and start baking them.
4. Meanwhile, prepare the items on the stovetop such as the seared steak, grilled tomato pesto chicken, shrimp with butternut squash and baby kale, and scrambled eggs with sausage.
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 salmon and veggies can be reheated in the microwave. The grilled tomato pesto chicken can be reheated in the microwave, while the salad ingredients can be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Scrambled Eggs: Feel free to serve with salsa or sliced avocado
• Kale: You can use spinach if you can’t find baby kale
• Tomato Pesto: You can also use basil pesto instead of tomato pesto
• Steak: You can pair with your choice of veggies such as broccoli, cauliflower, or green beans
• 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 chicken mole recipe on the stove top since this will take the longest to cook.
2. Next, cook the honey sesame chicken in the Air Fryer.
3. While those recipes are cooking, grill the steak and saute the ground beef on the stove top.
4. Finally, cook the breakfast recipes.
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 taco and quesadilla can be reheated in the microwave.
• Lunch: The ground beef and sesame chicken can be reheated in the microwave. Serve the lettuce wraps and bell peppers chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Breakfast tacos: Feel free to add whatever toppings of your choice such as sliced avocado, salsa, or sour cream
• Lettuce Wraps: You can also serve this with cauliflower rice as another low-carb option
• Chicken: You can also use any kind of veggies you have on hand.
• Steak: You can also use your choice of steak
• 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.
• 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 chia seed pudding. Afterward, prepare the chicken in the Instant Pot. You will make one big batch of shredded chicken.
2. Next, prepare the acorn squash, broccoli, and corn. Season the veggies and place them in the oven to roast.
3. Then, assemble the breakfast pizza and bake it in the oven.
4. Meanwhile, prepare the stovetop recipes such as the taco meat and shrimp stir fry.
5. After the Instant Pot cook time finishes, slowly release the steam. Drain the sauce and shred the chicken.
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: The breakfast pizza can be reheated in the microwave, while the chia pudding is served chilled
• Lunch: The stuffed acorn squash and chicken flatbread can be reheated in the microwave, while the salad items can be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Breakfast pizza: Feel free to add whatever toppings of your choice such as breakfast sausage
• Chia Pudding: Feel free to use your choice of fruit
• Shrimp: You can also use any kind of veggies you have on hand.
• Chicken: You can also use chicken breasts or tenderloins if you want a leaner protein
• 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.
• 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 Pineapple Beef Teriyaki in the Instant Pot.
2. Next, make all the items that require the oven such as the sweet potato toast, sweet potato egg frittata, and carrot muffin bar.
3. Then, prepare all the items that require the stovetop such as the pan-fried pork chops, sauteed red cabbage, and shrimp
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 sweet potato can be reheated in the microwave. Serve the shrimp and salad items chilled
• Dinner: Both meals can be reheated in the microwave, serve the cucumber and tomatoes chilled

Extra Flavors and Substitutions

• Egg Frittata: Feel free to add whatever herbs you have on hand.
• Pineapple: Feel free to use fresh or frozen. To make it crushed, you can use a food processor to blend it into a crushed consistency.
• Cabbage: You can also use regular green cabbage if you can’t find red cabbage.
• 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.
• 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 fajita chicken, lemon ricotta bar, and roasted cauliflower.
2. Next, cook the Indian Butter Chicken in the Instant Pot. Start preparing the Hoisin Pork Stir Fry on the stovetop.
3. Afterward, prepare the chicken meatballs in the Air Fryer.
4. Meanwhile, assemble the smoked salmon English muffin.
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 salmon English muffin chilled, while the lemon bar can be reheated in the microwave
• Lunch: The chicken meatballs and fajita meat and vegetables can be reheated in the microwave, while the lettuce wraps and fruit can be served, chilled
• Dinner: Both meals can be reheated in the microwave, serve the cucumber and tomatoes chilled

Extra Flavors and Substitutions

• English Muffin: Feel free to serve with cream cheese instead of avocado.
• Lemon Ricotta Bar: Feel free to serve with a side of fruit
• Lettuce Wraps: Instead of lettuce wraps, you can also enjoy the protein with salad mix
• 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.
• 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 roll-ups and chicken tenderloins.
2. Next, cook the beef for the udon soup in the Instant Pot. Start preparing the beef in tomato sauce on the stovetop.
3. While the beef recipes are cooking, start pan-frying the tofu and the breakfast potatoes with eggs.
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 fresh veggie sticks chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Pan Fried Eggs: Enjoy with a side of salsa
• Tofu: Feel free to use your choice of vegetables such as kale or broccoli
• Chicken: You can use your choice of fresh veggies or serve the tenders on top of 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 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.
• 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, baked oats, salmon, and chicken thighs.
2. Then, cook the ground beef recipes on the stovetop.
3. Finally, prepare the egg rolls and cook them in the Air Fryer.
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 cucumbers and cabbage chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Frittata: Enjoy with a side of fruit
• Baked Oats: Feel free to use your choice of milk and fruit toppings. Add chopped nuts for more protein
• Chicken thighs: You can also use chicken breasts for a leaner cut of meat
• Salmon: If you can’t find capers, you can also use sliced olives
• 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.
• 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, start cooking the cajun sausage stew on the stovetop.
2. While the stew is cooking, start preparing the tofu stir fry.
3. Then, pan-fry the tilapia and saute the green beans.
4. Next, roast the brussels sprouts and bell peppers in the Air Fryer.
5. Finally, prepare the bacon and cheese muffin and granola.
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: Both meals can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• English Muffin: You can also add sliced avocado
• Granola: Serve on top of yogurt
• Tofu: You can also serve it on top of steamed rice or noodles
• Sausage: You can use your choice of sausages such as chicken or pork
• 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.
• 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.
2. Next, cook the grapefruit in the Air Fryer.
3. Then, bake the breakfast potatoes and zucchini slices in the oven.
4. Meanwhile, cook the taco meat and ground beef cabbage stir fry on the stovetop.
5. Afterward, cook the cod filet and assemble the grapefruit coleslaw
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: The grapefruit can be served chilled. You can also keep yogurt and nuts separated to prevent them from getting soggy
• Lunch: The cod and beef zucchini nachos can be reheated in the microwave. Serve the grapefruit coleslaw chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Breakfast Taco Meat and Potatoes: Feel free to use sweet potatoes
• Grapefruit: You can also do this with large oranges
• Taco meat: You can also add sliced avocado for added healthy fat
• Ground meat: You can use your choice 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 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.
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else