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, preheat the oven and start preparing the grapefruit for the Air Fryer. Place it in the basket and start cooking it.
2. Next, season the chicken wings. After the grapefruit cooks, remove it from the basket and place the wings in the Air Fryer and start cooking it.
3. Then, slice the breakfast potatoes and zucchini slices and place them in the oven to bake.
4. While these items are cooking, start preparing the taco meat, stir fry, and cod filet on the stovetop
5. After all the items finish cooking, let them cool and prepare 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 breakfast potatoes and taco meat can be reheated in the microwave, while the grapefruit can be served chilled. You can wait to add the yogurt and nuts to the grapefruit until you are ready to eat it to prevent the nuts from getting soggy
• Lunch: Both meals can be reheated in the microwave, serve the grapefruit coleslaw chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Grapefruit: You can also use a very large orange instead of a grapefruit for the recipes
• Yogurt: You can also use whatever yogurt of your choice
• Cod: You can use your choice of white fish such as halibut, tilapia, or bass
• Ground Meat: You can also use ground turkey or ground chicken
• 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

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 and start boiling water for the pasta.
2. Next, start mixing the egg mixture for the egg frittata. Pour the egg mixture into a greased baking dish and add the vegetables and cheese. You can also place the salmon on a sheet pan with the toppings and seasonings, and also place the chicken in a baking dish. Place these items in the oven and start baking them in the oven.
3. While those items are baking, you can boil the pasta and start searing the pesto chicken. Once the pasta finishes cooking, drain the water and add it to a mixing bowl. After the chicken cooks, let it rest on a cutting board for a few minutes before slicing it into bite-size pieces. Once you cut the chicken, you can assemble the chicken pasta.
4. After the egg frittata and salmon cook, remove them from the oven, turn up the heat of the oven and start roasting the asparagus, and bell peppers for the beef roll-ups. Turning up the heat will also give the chicken a nice good crispy texture while it finishes cooking.
5. Then, assemble the beef rollups and start grilling them.
6. Finally, assemble the yogurt.
7. After all the items finish cooking, let them cool.
8. 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 frittata can be reheated in the microwave, while the yogurt can be served chilled
• Lunch: Both meals can be reheated in the microwave, serve the arugula salad chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Asparagus: Feel free to use green beans or broccolini
• Yogurt: You can also use whatever fruit you have on hand
• Chicken: You can use your choice of chicken such as chicken breasts or chicken tenderloins
• Salmon: You can also use white fish such as cod or halibut
• 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

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 and start mixing the egg mixture for the egg muffins and the batter for the carrot muffin bar. Next, place the ingredients for the turkey meatballs and squash on a baking sheet. You can also place the chicken on another baking sheet and season the chicken. Place these four recipes in the oven and start baking them.
2. While those items are baking, you can start preparing the recipes that require the stovetop such as chicken soup and cajun chicken.
3. After all the items finish cooking, let them cool.
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: These items 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

• Turkey Deli: Feel free to use deli ham or Proscuitto
• Soup: You can also use whatever vegetables you have on hand
• Chicken: You can use your choice of chicken such as chicken breasts or chicken tenderloins
• Meatballs: You can also use pork, beef, or chicken meatballs
• 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

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 and start boiling the eggs.
2. Next, place the bbq chicken and broccoli hash in baking dishes and start baking them in the oven. Then, saute the chicken and broccoli rice on the stovetop. Once cooked, place it in a greased baking dish with the cheese and place it in the oven.
3. Meanwhile, cook the cajun soup on the stove. You can also cook the granola.
4. After all the items finish cooking, let them cool. While these items are cooling, prepare the seafood 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: These items can be reheated in the microwave. Serve the boiled eggs chilled.
• Lunch: Serve the seafood salad chilled, while the soup can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Granola: Feel free to add whatever dried fruit you have on hand.
• Broccoli rice: You can also use cauliflower rice
• Chicken: You can use your choice of chicken such as chicken breasts or chicken tenderloins
• Seafood Salad: You can also use canned tuna or canned salmon for this 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.
• 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

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.
2. Next, start preparing the items that require the oven such as the: egg frittata, peach muffin bar, basil pesto chicken for the lunch and dinner recipe, and the green beans.
3. Then, assemble the chicken enchiladas and also go ahead and place them in the oven.
4. While these items are baking in the oven, cook the shrimp quesadillas on the stovetop.
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: These items can be reheated in the microwave
• Lunch: Serve the chicken salad chilled, while the quesadillas can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Egg Frittata: Feel free to serve with sliced avocado or salsa
• Tortillas: You can also use your choice of tortillas such as corn, almond flour tortillas, or cassava tortillas
• Chicken: You can use your choice of chicken such as boneless chicken thighs or chicken tenderloins
• Salad Mix: Use your choice of salad mix, and if you have extra spinach, you can also use that for your 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 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

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 barley, quinoa, and boiled eggs on the stovetop. Then, preheat the oven.
2. Next, start prepping the recipes that require the oven such as the tilapia with broccolini and roasted chicken with brussels sprouts and squash. Place them in the oven to start baking.
3. Meanwhile, saute the brussels sprouts breakfast hash and cook the sausage soup on the stovetop.
4. Finally, prepare yogurt with cantaloupe.
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 yogurt and boiled egg chilled, while the breakfast brussels sprouts hash can be reheated in the microwave
• Lunch: Serve the quinoa salad chilled, while the soup can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Yogurt: Feel free to use other toppings for your choice of fruit and nuts
• Eggs: You can also cook your eggs sunny side up
• Tilapia: You can use your choice of white fish
• Chicken: Use your choice of chicken such as chicken breasts or chicken tenderloins
• 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

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 turkey tenderloin in the Instant Pot. Go ahead and preheat the oven to 400F.
2. Next, start prepping the recipes that require the oven such as the cranberry oatmeal muffin bars and butternut squash stuffing. Place them in the oven to start baking.
3. Meanwhile, prepare the Italian sausage and tomato pesto turkey meatballs on the stovetop.
4. Finally, prepare cold items such as yogurt and cranberry pear chicken 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: Serve the yogurt chilled, while the muffin can be reheated in the microwave
• Lunch: Serve the cranberry chicken salad chilled, while the Italian Sausage and Butternut squash stuffing can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Cranberries: You can use fresh or dried cranberries
• Yogurt: Feel free to use other toppings such as nuts
• Butternut Squash: You can also use sweet potato as an alternate
• 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

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 recipes that require the oven such as the persimmon muffins, stuffed chicken enchilada peppers, and egg frittata. Place them in the oven to start baking.
2. Meanwhile, prepare the beef and tomatillo stew on the stove top. While the soup is simmering, you can start panfrying the pork chops and sauteeing the persimmons.
3. Finally, prepare the Moroccan chicken and couscous.
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 salad chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Egg Frittata: Instead of sweet potatoes, you can use regular potatoes or any choice of veggies. To keep it low-carb or keto-friendly, use sausage or non-starchy veggies such as bell peppers and broccoli
• Persimmons: If you can’t find persimmons, blend together 1/4 cup of carrots and 1 cup of applesauce as a replacement for the muffins. You can also use apples, pears, or plums as a substitute for the pork chops
• Ground Beef: You can also use ground turkey or ground chicken
• Enchilada sauce: You can also use tomato sauce seasoned with paprika and chili powder
• 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

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. Prepare the items that require the oven such as the baked turmeric chicken and butternut squash. Go ahead and place them in the oven to start baking.
2. Meanwhile, marinate the pork loin and sear it on the stovetop. Once it is seared, go ahead and place it in the oven to finish baking.
3. Next, start preparing the turkey soup on the stovetop. Once it starts to simmer, start preparing the coconut braised collard greens.
4. Then, prepare the breakfast items. Microwave the rolled oats and start sauteeing the apples.
5. Afterward, saute the bell peppers and fry the eggs for the pork breakfast.
6. Finally, prepare the ingredients for the salmon salad.
7. Next, assemble the shrimp and asparagus on a sheet pan.
8. Bake both dishes in the oven until fully cooked.
9. 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: Serve the salmon salad chilled. The turkey soup can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Pork: If you don’t want to cook pork, you can also use chicken breasts or chicken tenderloins
• Canned Salmon: You can also use canned tuna
• Collard Greens: You can use any other type of dark leafy greens such as spinach or 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.
• 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

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. Mix together the egg mixture for the frittata and place it in a greased baking dish.
3. Next, assemble the shrimp and asparagus on a sheet pan.
4. Bake both dishes in the oven until fully cooked.
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
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Chicken: You can use your choice of chicken such as boneless chicken thighs or chicken breasts
• Fish: You can also use your choice of fish such as cod or halibut
• Asparagus: Broccolini or green beans will also be a good choice
• 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

What Else