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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, preheat the oven to 400F.
- Next, assemble all of the ingredients that require the oven such as the savory bread pudding, primavera stuffed chicken, black beans and veggies, and salmon with snow peas. Start assembling them in the appropriate baking dish or sheet pan. Place these items in the oven to bake.
- Meanwhile, start prepping the beef stir fry on the stovetop.
- Lastly, assemble the yogurt recipe.
- 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 yogurt can be served chilled, and the bread pudding can be reheated in the oven
- Lunch: The chicken and beans can be reheated in the microwave. Keep the salad ingredients and tortillas separated until ready to eat to prevent them from getting soggy
- Dinner: Both meals can be reheated in the microwave
Extra Flavors and Substitutions
- Yogurt: Feel free to serve your choice of fruit or toppings
- Savory Bread pudding: Enjoy with a side of sausage or eggs if you’re still hungry!
- Tacos: You can also add sliced avocado for added healthy fat
- Chicken: You can enjoy it with rice pilaf
- Salmon and Beef Stir fry: Enjoy with a side of steamed rice
- 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